The Everyday Jiu Jitsu Podcast

This week's episode is for the kids! Or, rather, the coaches and parents who support the kids. My goal for this episode is to help your young students prepare for success in the arena of competition. We discuss training, mindset, parents, tournament day preparations, post-competition reflections, and more. I hope you can takeaway something useful from this episode, and I wish your kids competition team the best of luck on the mats!Contact/Support The Show: Website: ejjp.showInstagram: @theessentialjiujitsupodcastTikTok: @ejjpodEmail: ejjpod@gmail.com On Guard Online Academy: https://onguardbjj.com/p/online-academy Zara Can Do Jiu Jitsu! https://books.friesenpress.com/store/title/119734000253392052/Matt-Kwan-Zara-Can-Do-Jiu-Jitsu%21

This week’s episode is the second installment of our miniseries “The History of BJJ.” We learn about more influential Japanese characters, the rise of Gracie Jiu Jitsu, Royce Gracie, and how BJJ influenced the early stages of mixed martial arts. Enjoy the show! Contact/Support The Show:Website: ejjp.showInstagram: @theessentialjiujitsupodcast TikTok: @ejjpod Email: ejjpod@gmail.com On Guard Online Academy: https://onguardbjj.com/p/online-academy Zara Can Do Jiu Jitsu!: https://books.friesenpress.com/store/title/119734000253392052/Matt-Kwan-Zara-Can-Do-Jiu-Jitsu%21 

In this week's episode, we take a look at the origins of Brazilian Jiu Jitsu, starting with the history of feudal Japan and the development of Koryu Jujitsu. We discuss how the Bushi or Samurai warrior-class used Koryu Jujitsu on the battlefield, the rise of Jigoro Kano and Kodokan Judo, and the challenge matches of Mataemon Tanabe and Fusen-ryu Jujitsu. Sit back and enjoy this history lesson on the birth of our beloved art!Further study/Resources:-Mastering Jujitsu by Renzo Gracie and John DanaherContact/Support The Show:Website: ejjp.showInstagram: @theessentialjiujitsupodcast TikTok: @ejjpodEmail: ejjpod@gmail.com On Guard Online Academy: https://onguardbjj.com/p/online-academy Online Academyonguardbjj.comZara Can Do Jiu Jitsu! https://books.friesenpress.com/store/title/119734000253392052/Matt-Kwan-Zara-Can-Do-Jiu-Jitsu%21 

This episode is for the beginners! Are you brand new to Jiu Jitsu? Here is a survival handbook just for you. Jiu Jitsu is a complex language, and you will be expected to have full conversations with others even before you can understand any phrases. The consequence of not being able to carry the conversation is you getting pinned and strangled! If you are a newbie to the gentle art, I hope this episode helps you navigate through the beginning of your grappling journey. Enjoy the show!Picking a gym-Be honest with your goals and expectations in Jiu Jitsu-Shop around in your area and take some free trials (assess cost, commute, culture)-Understand the culture of the gym before joining (recreational, competitive, family)-Research the instructors and competitors-Be aware of cult behaviour-Network yourself in the local BJJ communityWhat to learn first?-Understand the basic history of Jiu Jitsu-Understand how BJJ fits into an actual fight/MMA-Try both Gi and No Gi-Emphasize defense; pin and submission escapes-Develop the core movements-Understand the rules of Jiu Jitsu-Learn how to be a good uke-Study outside of class time-Ask questions and listen to others-Learn from higher ranks at the academy-Identify your weaknessesThink in systemsSystems are defined as:1) A set of things working together as parts of a mechanism or an interconnecting network2) A set of principles or procedures according to which something is done; an organized framework or method.-Identify your learning style-Some systems will come more naturally than others based on body type and preference; develop a tokui waza (favourite technique/system)-Think of how systems fit together in Jiu Jitsu-Learn each system's critical control points-Identify common mistakes when learning a system-Take notesYOUR FIRST CLASSEtiquette:-Be on time -Always be clean for training, trim nails, clean gear (date)-Be polite and fun to be around-Work hard and don't complainWhat to do:-Good hygiene-Be friendly-Don’t take losing personally-Train safe; always be in control of your movements-Embrace discomfort-Pace yourself-Ask questions-Try to use new techniques-Contribute to your gymWhat NOT to do:-Train to win-Be spazzy or uncontrolled-Go 100%-Rely on strength-Become the “what if” guy-Leave a mess behind-Train with skin infections; staph or ringwormLet your body acclimatize to training-Prioritize longevity and recovery-Listen to your body-Pace yourself-Gradually increase training volume-Create a routine-Good diet and sleep-Don’t overdo it-StretchDon’t get discouraged-It’s supposed to be hard-Reflect on class afterward-Try to recall the previous lesson before the next class-Appreciate difficult training and skilled training partners-Be grateful for finishing training uninjuredContact/Support The Show: Website: ejjp.showInstagram: @theessentialjiujitsupodcastEmail: ejjpod@gmail.comOn Guard Online Academy: https://onguardbjj.com/p/online-academyZara Can Do Jiu Jitsu! https://books.friesenpress.com/store/title/119734000253392052/Matt-Kwan-Zara-Can-Do-Jiu-Jitsu%21

Guest Greg Souders, advocate for the ecological approach to learning and developer of the 'Game-based' approach to teaching Jiu Jitsu, discusses using games to teach Jiu Jitsu skills, the benefits of interleaving in learning, teaching and learning heel hooks in Jiu Jitsu, optimizing learning through external focus and body type consideration, landmarks and personalized attention in teaching Jiu Jitsu, IBJJF vs ADCC rules, breath control in Jiu Jitsu, implementing the ecological approach and a game for gyms, and the opportunity for serious competitors over 200 pounds.

We all get exhausted in training. In this week’s episode, I discuss how you can improve your conditioning for Jiu Jitu and optimize your performance on the mats. Enjoy the show!Breathing-Avoid excessive breathing-Do not hold your breath-Keep a calm facial expression-Focus on your breath while trainingStrength & conditioningBalance your training to focus on as many of these aspects as possible. This will help you become a well-rounded athlete.-Muscular StrengthMuscular Strength fitness refers to the amount of force a muscle can exert against resistance-Muscular EnduranceMuscular endurance refers to the ability to keep using the same muscles for as long as possible without tiring-Cardiovascular FitnessCardiovascular fitness refers to the ability of the heart, lungs and blood to transport oxygen around the body-FlexibilityFlexibility refers to the range of movement of a specific joint or muscle group-AgilityAgility refers to the ability of quickly changing the body’s position while being in full control of the movement-SpeedSpeed is the ability to move parts of the body or your entire body quickly-CoordinationCoordination refers to the ability to use multiple parts of the body together-PowerPower refers to the ability to perform actions requiring strength quickly (speed + strength)-BalanceBalance is the ability to maintain the body’s centre of mass above the pillars of support-Reaction timeReaction time refers to the time taken to respond to a stimulusManage energy expenditure-Focus on using less energy and keeping a lower heart rate during training-Prioritize efficiency and technique-Avoid wasted or excessive movements-Understand the offensive & defensive dichotomy-Regulating body tension-Look to break your partner’s alignmentImprove technique-Understand the rules of Jiu Jitsu-Study outside of class time-Train with higher ranks-Be critical of your own weaknesses-Ask questionsBecome comfortable with discomfort-Train with higher ranks-Train when you want to stay home-Put yourself in bad situations during training (defensive cycle)-Avoid skipping rounds-Find your breaking point-Occasionally avoid breaks between rounds-Try exercises that are not fun (assault bike)-Push yourself to work harderAvoid the defensive cycle/ Enter the offensive cycle-Funnel training to your favourite positions-Win the small battles in the neutral cycle (gripping)-Keep your partner in the defensive cycle by breaking their alignment-Hold dominant positions of advantage; camping-Force the top player to post hands on the floor-Force the bottom player to frameManage nerves and adrenaline (Generally for competitors)-Remain calm-Visualize/mental training-Have a game plan for competition-Train hard-Find your ideal warm-up-Make adjustments after every tournament experience-Film your sparring/competition and assess the footageContact/Support The Show: Website: ejjp.showInstagram: @theessentialjiujitsupodcastEmail: ejjpod@gmail.comOn Guard Online Academy: https://onguardbjj.com/p/online-academyZara Can Do Jiu Jitsu! https://books.friesenpress.com/store/title/119734000253392052/Matt-Kwan-Zara-Can-Do-Jiu-Jitsu%21

This week I talk about how instructionals can help you reach new levels in Jiu Jitsu. I discuss what instructionals to watch, study methods, and creating a routine. A kaizen mindset is the key to pushing yourself to the next level and avoiding plateaus. Enjoy the show and get studying!The Value Of Instructionals-Instructionals provide context, mechanics, strategy, and insight to JJ techniques -JJ is an arms race and a game of systems-Every practitioner can benefit from instructionals -Mental studying is heavily underutilized-Supplement physical training with mental training-Studying is great for injured athletes-Not all instructionals are created equal -Don't rely on your coach to teach you everything What Content To Absorb- Mental training is an investment (as is injury prevention)-Free content (YouTube/Instagram)-Instructionals-Online academies-Podcasts -Study and emulate the best coaches and competitors -Study instructors you enjoy watching-Study to your strengths and weaknesses-Integrate techniques that work well for your body type-Follow current trends-Study what works in high level competition-Avoid techniques you have never seen work in live scenarios-Try to discern what is effective and ineffective -Study the main rule sets of Jiu JitsuFor Coaches-Not every student learns the same way-Information must be accurately taken in, systemized, and passed effectively to students-Lessons must be planned with the ability of the student in mind; kids, beginners, advanced, competitors, etc.-Prioritize true understanding of information instead of regurgitation-Game-based teaching methods are great for improving Jiu Jitsu in a short amount of time (Greg Souders ecological approach)-Prioritize the tactics, mechanics, and strategy for any technique-Encourage kaizen mindsetMaking Time For Study-Create a routine based around good habits-Consistency creates results over time-Create time for mental training-Everyone should be able to find 10 minutes a day to study; find pockets of time-Every instructor or coach should study new material Contact/Support The Show: Website: ejjp.showInstagram: @theessentialjiujitsupodcastEmail: ejjpod@gmail.comOn Guard Online Academy: https://onguardbjj.com/p/online-academyZara Can Do Jiu Jitsu! https://books.friesenpress.com/store/title/119734000253392052/Matt-Kwan-Zara-Can-Do-Jiu-Jitsu%21

In this week’s episode, we discuss and contrast the differences in rule set and tournament experience between the IBJJF and ADCC. I also talk about the role of the referee in these competitions, why you should learn to referee, and what I would like to see from the ADCC in the future as this popular organization continues to expand their brand. Enjoy the show!  Contrasting Rule Sets- No advantages are awarded in ADCC- Penalty is represented as a negative point in ADCC- ADCC matches have a sub-only period, followed by a points period- ADCC has a potential overtime period- ADCC favours a wider spectrum of grappling styles- ADCC sweeps do not need to be initiated from the guard- Athletes can turtle to avoid sweep and takedown scores in ADCC- ADCC allows different scoring positions for rear mount; crossed ankles, body triangle, etc.- ADCC allows point harvesting in certain positions; knee on belly, rear mount, etc.- There are no cumulative points in ADCC- Clean sweeps and takedowns are awarded in ADCC (4 points)- Fleeing the match area is more difficult in ADCC; matches continue out of bounds- It is generally harder to score under the ADCC rule set- IBJJF penalizes any communications with the ref- Slams out of submissions are permitted in ADCC- Closeouts have been recently penalized in IBJJF by fine- You must have some takedown skills to succeed in ADCC at the highest levels- ADCC doesn't test for PEDs  Memberships- IBJJF charges annual memberships, black belt authentication- ADCC requires no paid annual membership or rank certification  The Role Of The Referee- Ideally, the referee shouldn’t play a large role in the outcome of a match; the referee is not the star of the show- The referee is the uncontrollable variable- The referee in IBJJF does all the scoring and has all authority, unless in a finals match (3 referees)- Sometimes IBJJF referees use an earpiece (not for all matches)- ADCC referee is in charge of communicating and the table does the scoring; ADCC referees generally have less immediate responsibilities than in IBJJF- There are arguably less bad calls at ADCC competitions- Competitors and corners are allowed to communicate with the ref in ADCC; this action is penalized in IBJJF  Contrasting (My) Tournament Experience - ADCC officials and staff members try to educate competitors and coaches - Staff is generally more welcoming at ADCC events - Warm up areas are better at IBJJF events - ADCC finals matches in the advanced divisions are saved for the end of the event; this is more spectator friendly Contact/Support The Show:Website: ejjp.showInstagram: @theessentialjiujitsupodcastEmail: ejjpod@gmail.comOn Guard Online Academy: https://onguardbjj.com/p/online-academyZara Can Do Jiu Jitsu! https://books.friesenpress.com/store/title/119734000253392052/Matt-Kwan-Zara-Can-Do-Jiu-Jitsu%21

Have you or any loved ones suffered from autoimmune disease? I discuss my experience with rheumatoid arthritis (RA) and a solution that worked for me.I also talk about my findings using the Greg Souders Ecological approach to Jiu Jitsu for the first week at my academy. Enjoy the show!Further Study/Resources:- Professor Greg Souders of Standard Jiu-Jitsu (IG: @gdsouders, @standardjiujitsu)- BJJ Mental Models Podcast Ep. 203: Evidence-Based Coaching, feat. Greg Souders- https://www.bjjmentalmodels.com/interleaving- https://www.scientificamerican.com/article/the-interleaving-effect-mixing-it-up-boosts-learning/- Make It Stick- Book by Henry L. Roediger III, Mark A. McDaniel, and Peter C Brown- How We Learn to Move: A Revolution in the Way We Coach & Practice Sports Skills- Book by Rob Gray- Learning To Optimize Movement: Harnessing The Power Of the Athlete-Environment Relationship- Book by Rob GrayMy Nutritionist:Alice ParkCertified Clinical Nutritionistwww.nourishonearth.comInstagram: @nourish.on.earthContact/Support The Show:Website: ejjp.showInstagram: @theessentialjiujitsupodcastEmail: ejjpod@gmail.comOn Guard Online Academy: https://onguardbjj.com/p/online-academyZara Can Do Jiu Jitsu! https://books.friesenpress.com/store/title/119734000253392052/Matt-Kwan-Zara-Can-Do-Jiu-Jitsu%21

This episode is aimed toward competitors, coaches, parents, and anyone who corners athletes at Jiu Jitsu tournaments. Being an effective corner means more than just being a good cheerleader; it is an important role that could potentially affect the outcome of a match. Here, I discuss what to do and what not to do for those in this position. Traits of an effective corner- Good voice projection- Prioritizes their athletes winning on competition day - Knowledgeable- Tournament experience (competing/coaching)- Understands what it takes to win at a high level - Understands your game, strengths, and weaknesses - Understands the rules of the given competition - Understands the ebb and flow of a JJ match (offensive vs defensive cycle dichotomy)- Gives clear and concise advice in a timely manner - Gives the athlete insight on potential opponents- Lets the athlete know the time and score of the match- Communicates with the athlete about potential strategic changes during a match- Advocates verbally for the athlete during the match- Provides confidence and reassurance at the right timesTraits of an ineffective corner- Gives ineffective or poor advice- Berates or scolds the athlete during a match- Ignores the strengths of potential opponents- Gives the athlete false confidence - Unable to foresee certain dangers during a match- Becomes overly emotional - Gives too much advice- Gives away the athlete’s strategy or intention to their opponent or opponent's corner during a match- Lack of voice projection- Also in charge of recording footagePreparing for competition day- Designate multiple people to corner students if necessary- Have meeting(s) leading up to the event where the coaches can plan the best path to success- Think of the entire event, predicting potential challenges and surprises - Sometimes corners will be competing or refereeing on competition day- Asign someone to record footage for marketing and research purposes- Lean on parents and teammates; provide education for them to be effective corners or team supportQuick thought: The life cycle of an instructor- Serve "Apprenticeship" and become black belt/qualified to coach- Find a location to build a school- Build your brand and reputation- Acquire students- You begin as the top dog at the academy- Expand academy (5-10 years)- Give back to the JJ community- Continue self-growth and progression in Jiu Jitsu- Create a team of knowledgeable practitioners WHO ARE PASSIONATE ABOUT KAIZEN MINDSET AND INSTRUCTION - As the academy matures and develops, allow others to lead and teach- Create other ways to develop and spread your brand; content, affiliates, seminars- As your team develops over the years, your students will start to smash you- Your kids mature, become high level, and will start to smash you- Come to the realization that you may no longer be the top dog at the dojo, and that's ok!- Never lose sight of what made you successful in the first place- Give people a reason to keep training under you- Eventually students begin teaching classes, allowing you to travel, vacation, and focus on other aspects of the business- As you age, prioritize physical longevity, knowledge acquisition, maintaining relationships with students and customers, and developing JJ in your community - Never retire- Leave a legacy behind you; raise the level of JJ compared to when you beganContact/Support The ShowWebsite: ejjp.showInstagram: @theessentialjiujitsupodcastEmail: ejjpod@gmail.comOn Guard Online Academy: https://onguardbjj.com/p/online-academyZara Can Do Jiu Jitsu! https://books.friesenpress.