BJJ Mental Models

This week, we're joined by Drew Foster! Drew is a black belt and coach at Elevate MMA in Durham, North Carolina, chief of staff at PGF, and host of State of the Meta on BJJ Mental Models Premium. In this episode, Drew breaks down the "double tap:" attacking a submission, releasing it, then re-attacking right when their defenses drop. Topics include: the double tap, pattern interrupts, the porcupine strategy, and the constraints-led approach.

Follow Drew on Instagram:
https://instagram.com/drewdarce

Train with Drew at Elevate MMA in Durham, NC:
https://elevatemmaacademy.com

Check out Drew's instructionals at Darce Dynamics:
https://darcedynamics.com

Listen to Drew on State of the Meta, exclusive to BJJ Mental Models Premium:
https://bjjmentalmodels.com

Mental models discussed in this episode:
Double Tap
https://bjjmentalmodels.com/double-tap

Mask Your Intentions
https://bjjmentalmodels.com/mask-your-intentions

Dilemmas
https://bjjmentalmodels.com/dilemma

Layers of Strategy
https://bjjmentalmodels.com/layers-of-strategy

Porcupine Strategy
https://bjjmentalmodels.com/porcupine-strategy

Pattern Interrupts
https://bjjmentalmodels.com/pattern-interrupts

Constraints-Led Approach
https://bjjmentalmodels.com/constraints-led-approach

Cognitive Load
https://bjjmentalmodels.com/cognitive-load

⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
https://bjjmentalmodels.com

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https://bjjmentalmodels.com/newsletter

Learn more mental models in our online database:
https://bjjmentalmodels.com/database

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https://instagram.com/bjjmentalmodels
https://threads.com/@bjjmentalmodels
https://bjjmentalmodels.bsky.social
https://youtube.com/@bjjmentalmodels

Music by Enterprize:
https://enterprize.bandcamp.com

⚠️ NEW course from BJJ Mental Models!
MINDSET FOR BETAS, our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at:
https://bjjmentalmodels.com/beta

In this mini-episode, we discuss head position, or how to tell if your head and neck are at risk in jiu-jitsu. We use a 3-point framework to determine if our head is safe:
Avoid constriction (be safe from squeezing),
Avoid impact (be safe from blunt force trauma), and
Avoid broken posture (be safe from neck misalignment).

Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro

⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
https://bjjmentalmodels.com

Need more BJJ Mental Models?

Get the legendary BJJMM newsletter:
https://bjjmentalmodels.com/newsletter

Learn more mental models in our online database:
https://bjjmentalmodels.com/database

Follow us on social:
https://instagram.com/bjjmentalmodels
https://threads.com/@bjjmentalmodels
https://bjjmentalmodels.bsky.social
https://youtube.com/@bjjmentalmodels

⚠️ NEW course from BJJ Mental Models!
MINDSET FOR BETAS, our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at:
https://bjjmentalmodels.com/beta

This week, we're joined by Alex Sterner! Alex is a black belt and the owner of Electrum Performance in San Diego, where he coaches strength and conditioning for jiu-jitsu and combat sports athletes. In this episode, Alex breaks down the psychology of injury rehab and the Stockdale Paradox: the marriage of optimism about recovery with brutal acceptance of where you actually are right now. Topics include: pain as a feature, the staircase model of rehab, healing it like you hurt it, short term versus long term risk, and a sample weight room program for jiu-jitsu.

Follow Alex on Instagram:
https://instagram.com/alex.sterner

Follow Electrum Performance on Instagram:
https://instagram.com/electrum_performance

Train with Alex on YouTube:
https://youtube.com/@electrumperformance

Mental models discussed in this episode:
Visualization
https://bjjmentalmodels.com/visualization

Mindfulness
https://bjjmentalmodels.com/mindfulness

Growth from Discomfort
https://bjjmentalmodels.com/growth-from-discomfort

Loss Aversion
https://bjjmentalmodels.com/loss-aversion

Compounding
https://bjjmentalmodels.com/compounding

Timeframe Paradox
https://bjjmentalmodels.com/timeframe-paradox

Silver Bullet Fallacy
https://bjjmentalmodels.com/silver-bullet-fallacy

Prioritize Longevity
https://bjjmentalmodels.com/prioritize-longevity

⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
https://bjjmentalmodels.com

Need more BJJ Mental Models?

Get the legendary BJJMM newsletter:
https://bjjmentalmodels.com/newsletter

Learn more mental models in our online database:
https://bjjmentalmodels.com/database

Follow us on social:
https://instagram.com/bjjmentalmodels
https://threads.com/@bjjmentalmodels
https://bjjmentalmodels.bsky.social
https://youtube.com/@bjjmentalmodels

Music by Enterprize:
https://enterprize.bandcamp.com

⚠️ NEW course from BJJ Mental Models!
MINDSET FOR BETAS, our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at:
https://bjjmentalmodels.com/beta

In this mini-episode, we discuss "cracking the whip:" an external cue for better understanding the relationship between tension and slack in jiu-jitsu.

Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro

⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
https://bjjmentalmodels.com

Need more BJJ Mental Models?

Get the legendary BJJMM newsletter:
https://bjjmentalmodels.com/newsletter

Learn more mental models in our online database:
https://bjjmentalmodels.com/database

Follow us on social:
https://instagram.com/bjjmentalmodels
https://threads.com/@bjjmentalmodels
https://bjjmentalmodels.bsky.social
https://youtube.com/@bjjmentalmodels

⚠️ NEW course from BJJ Mental Models!
MINDSET FOR BETAS, our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at:
https://bjjmentalmodels.com/beta

This week, we've got a panel! Chris Round is the head judo instructor at High Noon in Alexandria, Virginia, and a judo and BJJ black belt who coaches athletes on the IJF tour. Isa Friedlander is a former Team USA judoka, a brown belt at Unity, and coaches judo at The Dojo in Bushwick and at Unity in Manhattan. In this episode, Chris and Isa break down foot sweeps and trips for grapplers, tied to their new instructional with MASTERs. Topics include: timing vs. structural setups, shape making, the role of the uke, variable drilling, and play.

Follow Isa on Instagram:
https://instagram.com/isa100kg

Follow Chris on Instagram:
https://instagram.com/chris__circle

Train with Chris at High Noon Judo in Alexandria, VA:
https://instagram.com/highnoonjudo

Learn more about MASTERs (Martial Arts for Social Transformation, Equity and Rights):
https://martialartsforsocialgood.org

Follow MASTERs on Instagram:
https://instagram.com/masterssocialgood

Get Chris and Isa's foot sweeps and trips instructional:
https://martialartsforsocialgood.org/store

Mental models discussed in this episode:
Kuzushi
https://bjjmentalmodels.com/kuzushi

Predictable Responses
https://bjjmentalmodels.com/predictable-responses

Perception-Action Coupling
https://bjjmentalmodels.com/perception-action-coupling

Staying Loose
https://bjjmentalmodels.com/staying-loose

Psychological Safety
https://bjjmentalmodels.com/psychological-safety

Constraints-Led Approach
https://bjjmentalmodels.com/constraints-led-approach

Ecological Dynamics
https://bjjmentalmodels.com/ecological-dynamics

Curse of Knowledge
https://bjjmentalmodels.com/curse-of-knowledge

Keep It Playful
https://bjjmentalmodels.com/keep-it-playful

⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
https://bjjmentalmodels.com

Need more BJJ Mental Models?

Get the legendary BJJMM newsletter:
https://bjjmentalmodels.com/newsletter

Learn more mental models in our online database:
https://bjjmentalmodels.com/database

Follow us on social:
https://instagram.com/bjjmentalmodels
https://threads.com/@bjjmental

⚠️ NEW course from BJJ Mental Models!
MINDSET FOR BETAS, our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at:
https://bjjmentalmodels.com/beta