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.

This topic is for every Jiu Jitsu practitioner, athlete, or coach. We look at gaining from setbacks like injuries instead of declining. I share my own injury/recovery experiences. Hope you enjoy!Assessing an injury- Do not ignore an injury, regardless of the severity- How long will you be out of regular activity? - Why did the injury happen?- What can be learned from the incident?- What training can you still do?Mindset- Stay positive- Abundance mindset- Kaizen mindset- Focus on the long term goals instead of the short term setbacks- Practice mental training; studying, observing, visualization- Search athletes who have recovered from the same injury- Avoid turning to substances and food for comfort- Manage dopamine levels, avoid negative habits- Accept the process of recovery as a part of your journey- Prepare a plan to return to sportTake control/Make a plan- Is surgery necessary?- Physiotherapy/strength training- Accept help from others/Accountability partners- Mental studying- Observational learning- Keep attending classesExample of (my) recovery plan (right knee, meniscus) Overall Goal: - Return to regular full intensity sparring- Return to competition- Full range of motion - Pain-free Small measurable goals:- Be patient with recovery-Good diet and sleep habits- Track the range of motion, stability, and strength- Note any sensitivity, catching, or locking- Learn 1 new thing a day Why is this relevant?:- Training and competition are important-Injuries are common- If left unaddressed, the athlete will never reach my full potential in sport (setbacks, re-injury, etc.)- Overall quality of life Long term goals:- Heal for the time recommended by the physiotherapist and surgeon- Gradually increase workload and difficulty of exercises as the months go on -Improve understanding of Jiu Jitsu through this time- Return to sport at full intensity- Train to prevent future injuries Post-injury recovery- Return slowly and carefully- Only train with trusted training partners of the same size- Ongoing strength and physiotherapy conditioning- Reflect on overcoming the injury-Prioritize longevityContact/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

General concepts:- Half guard passing is pressure-based (tight/chest to chest)- Half guard passing focuses on pinning the head and shoulders first, and clearing the legs second- Loose guard passing can be used to achieve half guard passing as a “Checkpoint”- Force your partner to constantly re-establish their frames by using bladed and relaxed shoulders; this action deflects your partner’s frames as you close the distance and work toward chest to chest positions- Fight for the inside position to establish control- Anyone can use this style of guard passing. Sometimes half guard passing can be difficult for a smaller person to use against a much larger guard player- This guard passing style has been around since the beginning of BJJ, but has become very popular again- Half guard passing allows the top player to use weight efficiently while the bottom player gets exhausted- Just like all pressure-based positions, your head positioning is super important when passing the half guard- 2 directions of attack when passing the half guard: Shoulder vs hip pinsWhat does the bottom player want in the half guard control position?- Use Kuzushi to create disconnection between top and bottom player- Establish frames; upper body inside position- lower body inside position- Recover an offensive guard, or at least a neutral guard where they can rest and look to attackDifferent arm configurations- Cross face and under hook- Near side under hook and head block- Double under hooks/Body lock- Kata gatameDifferent half guard passing positions- The fundamental half guard passing position- Body lock vs half guard passing- Half guard sit-out- Reverse half guard sit-out- 3/4 mount- Deep half guard- Addressing the coyote half guard/lower leg shiftCamp-style guard passing- This is a relatively new guard passing concept that can be used in Gi and No Gi scenarios- Made famous by Gordon Ryan- Backtrack into positions of advantage to exhaust your opponent- Camp-style passing prioritizes positions of advantage over the actual guard pass - Use a series of checkpoints to fall back on- Review BJJ Mental Models Episode 224: “Waypoints and J-Points, feat. Matt Kwan”Gi vs No Gi- Half Guard passing in the gi provides more friction and grip options- Mid range passes are more available in gi due to grips; weave pass, long step pass- Lapel cross-face- Collar grip under the arm- Body lock is a strong grip for No Gi, but problematic in the Gi due to the belt gripHalf Guard vs Side Control/Mount- Passing to side control opens opportunities for your opponent to turtle- Craig Jones recommends passing to mount instead of side controlResources:- Gordon Ryan’s SIMPLE way to be an ADVANCED guard passer-BJJ Analysis (Less Impressed More Involved BJJ): https://www.youtube.com/watch?v=XGBHXO-EMk0- Greed has no place in Guard Passing - Gordon Ryan BJJ analysis (Less Impressed More Involved BJJ): https://www.youtube.com/watch?v=eKVzL5kmijk- How To Do The Perfect Jiu Jitsu Half Guard Passing by John Danaher: https://www.youtube.com/watch?v=Jz4oLDOHxLMContact/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

What is the Kimura? -Japanese name: Ude Garami (Entangled Arm Lock)-Figure-4 shoulder control and submission-Shoulder is compromised through an internal rotation of the shoulder-Allows you to control a stronger opponent with 2-on-1 control-Requires “Ratchet control” (90 degree bend in the arm)-Opposing pushing and pulling forces-Can be used to pass the guard, take the back, sweep, take down or submit your opponent-Applicable in both Gi and No Gi situationsWho invented the Kimura? Masahiko KimuraCombining Kimura with Submission Systems-Kimura armbar control-Kimura to triangle-Kimura, Triangle, Armbar, WristlockCombining Kimura with Positional Advances-Kimura single leg defense/sweep: sumi gaeshi-Rolling Kimura guard pass-Kimura to the backKey Concepts:The Rule of Hand Position-Position vs. submission dilemma-Hand in front of body: advance position-Hand behind the body: advance submissionElbow Lever-Straighten arms instead of contracting-The most efficient Kimura Control-Works against much larger opponentsThumbs or No Thumbs?-Thumb grips prevent wrist-rolling; this movement creates more internal rotation in the targeted shoulder-Pinning the wrist-à Use a C grip (thumbs)-Once the figure-4 is locked-à Use a monkey grip (no thumbs)The Power Line-The most efficient angle to finish the Kimura submission-From the top-à Diagonally from shoulder to hip-From the bottom-à Your head lines up with your partner’s elbow and shoulder line (bottom triangle)Pull vs. Push Kimura Finishes-Pull dominant Kimura finishing mechanics are more efficient (side Kimura)-Push dominant Kimura finishing mechanics are less efficient (dorsal Kimura) Common Mistakes:-Partner Straightens arm-Partner can elbow slip-Space between wrists-Pulling at the armpit instead of the elbow-Partner’s head can rise; roll-through problem Key Positions:Dorsal Kimura-Push dominant finish-Enter side Kimura, yoko sankaku, tarikoplataT-Kimura-2 methods: Trapping far arm/Inserting bottom knee-Enter crucifix, take the back, ushiro sankakuSide Kimura-Enter the power angle-Strongest finishing position-Pull dominant KimuraHead & Arm Kimura-AKA “Giftwrap”-Excellent control to take the back from mount-Can be used to transition to different armbars and triangles due to weightless legsLegs Kimura (Tarikoplata)-Good option from dorsal Kimura-Made famous by Norwegian BJJ athlete Tarik Hopstock-Useful even if hand is in front of opponent’s bodyMonoplata-Incredibly powerful as body weight is used to “Follow-through” for the finish-Set up from top side omoplata positionBarataplata-Invented by GB Black belt Rafael “Barata” Freitas-Set up from failed triangle-Very deceptive and surprising-The Greatest Judoka in History-Masahiko Kimura: https://www.youtube.com/watch?v=XA8-L4cWmoQ-Masahiko Kimura: https://www.youtube.com/watch?v=zGnvGuhMZxEContact/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

Welcome to The Essential Jiu Jitsu Podcast! A place where you'll find everything you need to know about jiu jitsu. In today's episode we'll talk about:What is the mission statement of the EJJP?To bring listeners the best educational BJJ content possibleShare knowledge from my personal studies and experiencesTo emphasize the mental aspect of BJJTo find and share the best teaching, learning, and training methodsTo help practitioners of all levelsWho am I?Co-Creator of the BJJ Mental Models Podcast Owner, Operator, and Head Coach of On Guard BJJ in Pitt Meadows, BCPersonal Interests: Hockey, Weightlifting, Health, Guitar, Drums, Gardening, EntrepeneurFormer SFU Grappling CoachAuthor of “Zara Can Do Jiu Jitsu!”Creator of the On Guard Online AcademyWhat makes EJJP different from other BJJ podcasts?Educational lecturesPut the study and research of BJJ firstWill cover everything BJJRaw, unedited conversationsWho could benefit from this information? CoachesGym ownersCompetitorsBeginners/advanced practitionersYouth athletesThe shift of BJJ pedagogy from 90’s to now.Old-style BJJ vs newAthletes getting younger/starting youngerTraining and teaching methods have changedInformation from the best athletes and coaches in the world is widely availableFree content available on many platformsWhat is my role as an instructor between the old and new generation?To give the next generation the most current pedagogyTo gather information from the best, condense it, and share it hereTo help all practitioners get to the next level through podcastingTo keep the standards of BJJ high and encourage the highest quality To stay current as the sport moves on and I get olderTo build not only great athletes, but great instructors who can produce great instructorsWhat you can expect from the show. Educational lecturesShow notesCurrent eventsUpdates on my own personal competitions and preparationsMini-series/premium contentListener interaction; questions, suggestions, and ideas to improve the showInterviewsContact/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

The goal is to analyze the different teaching/learning methods and understand their potential strengths and weaknesses in JJ- This episode is aimed at coaches and all practitioners- These methods are not necessarily good or bad, best or worst; they all have a place at the right time- I believe the best teaching and learning methods are done in combination and collectively instead of individually- Contrast these methods with Kids vs. adults, as well as beginners vs. advanced practitionersQuestions for each method of teaching/learning:What category does the particular teaching method fall under?What are the benefits?What are the potential drawbacks (Is this myopic)?What student does this teaching method best apply to?What is the goal of the training (When to use a particular method)?How can the learning involve multiple methods?My 3 Pillars of JJTacticsMechanicsTimingTechnique-Based Examples: Arm-bar from guard, tight waist sweep from half guardPrimarily involves learning in “Moves”Not a heavy focus on context of a given technique, or when to use itDecent focus on mechanicsNot particularly flexible in terms of variations or opponent’s reactions (context)Good when introducing a new moveSequence-Based Examples: Speed drills, Arm bar sequence, Guard passing sequencePotential predictable reactions are considered, but uncontrolled variability is limitedUsually prioritizes speed and repetitionsCan build mind/body connection (muscle memory)Can increase cardio while training JJ movementsNot a heavy emphasis on mechanics or tactical contextGood for kids and beginnersEffective warm upGame-Based Examples: Target sparring, game sparring, mini games, FYJJGives the athlete specific goals that translate well to live trainingVery specific training for specific scenariosDoes not provide an overall game plan to win a matchIncreases quality repetitions in a short amount of time vs. live resistanceCan quickly improve particular areas of a student’s gameConcept-Based Examples: Hip pin vs. shoulder pins, inside positionThese are not necessarily specific techniques; they provide context and tactics to techniquesGeneral ideas that can be very useful in a wide variety of situationsThese ideas give you a good sense of direction/goals to work toward in live scenariosLearning concepts allows you to be effective without knowing every techniqueGood for all practitionersPrinciple-Based Examples: Theory of alignment, lever and fulcrum mechanics, wedgesThese are not usually specific techniques; they often explain why techniques work, or how to make a technique even more effective in a physical contextProven theories that can be replicated reliablyPrinciples are mechanically soundCan sometimes become a myopic/rigid way of thinkingPrinciples do not always apply the same way to every JJ scenario (relative to your goals)Good for all practitioners, but can be boring for younger kidsContact/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