Outside ashi garami is often misunderstood and underappreciated in the leg entanglement hierarchy. It is fair to say that most leg lockers prefer positions like the saddle and even 5050 over outside ashi garami because they can access the inside heel hook, but no leg locker will reach their full potential without a strong outside ashi garami. Learn some of my favourite details and insights of this great position. Enjoy! Further Study/Resources: -Leglocks: Enter The System by John Danaher -Systematically Attacking The Legs by Gordon Ryan -Dynamic Outside Ashi: Leg Attacks by Jason Rau -The Complete Guide To Outside Ashi Garami by Damien Anderson -A tip for digging heelhooks: The rule of perpendicular legs: https://www.youtube.com/watch?v=sXpsj00GLAo 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  

This week is all about front headlocks! Do you constantly get caught in annoying guillotines and kata gatames (what the hell is even that)? We take a deep dive into front headlocks from both an offensive and defensive perspective. Front headlocks are one of my absolute favourite submission systems. I can’t stress this enough- every single grappler must have these skills in their toolbox. I hope you enjoy 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 show, I discuss something we all deal with in everyday life: The ego. This episode will help you manage and benefit from your ego on the mats, in business, in relationships, and in everyday life. 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, I discuss my findings from the last 3 months of using the ecological approach in my academy. I talk about optimizing the constraint-led approach, some big concepts that can help you become a better learner and teacher, developing a framework for building lessons using the ecological approach, and a whole lot more. If you want to start implementing this method into your lessons, this episode is for you. Enjoy the show!Check out Greg Souders’ social media:@gdsouders@standardjiujitsuFurther Studies/Resources:-Make It Stick: The Science of Successful Learning By Peter C. Brown, Henry L. Roediger III, and Mark A. McDaniel-How We Learn to Move By Rob Gray-Learning to Optimize Movement By Rob Gray-BJJ Mental Models Podcast- Ep. 203: Evidence-Based Coaching, feat. Greg Souders: https://podcast.bjjmentalmodels.com/243161/11295325-Greg Souders- Ecological Approach To Teaching Jiu Jitsu (The Sonny Brown Breakdown): https://www.youtube.com/watch?v=32hjQdDYldkContact/Support The Show: Website: ejjp.showInstagram: @theessentialjiujitsupodcastTikTok: @ejjpodEmail: 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'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