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.show
Instagram: @theessentialjiujitsupodcast
TikTok: @ejjpod
Email: [email protected]
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
@standardjiujitsu


Further 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=32hjQdDYldk


Contact/Support The Show:
 
Website: ejjp.show
Instagram: @theessentialjiujitsupodcast
TikTok: @ejjpod
Email: [email protected]
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 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.show

Instagram: @theessentialjiujitsupodcast

TikTok: @ejjpod

Email: [email protected]

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.show
Instagram: @theessentialjiujitsupodcast
TikTok: @ejjpod
Email: [email protected]
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 Danaher

Contact/Support The Show:

Website: ejjp.show
Instagram: @theessentialjiujitsupodcast
TikTok: @ejjpod
Email: [email protected]
On Guard Online Academy: https://onguardbjj.com/p/online-academy
Online Academyonguardbjj.com
Zara 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 community

What 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 weaknesses

Think in systems

Systems are defined as:

1) A set of things working together as parts of a mechanism or an interconnecting network

2) 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 notes


YOUR FIRST CLASS

Etiquette:

-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 complain

What 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 gym

What 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 ringworm

Let 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

-Stretch

Don’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 uninjured

Contact/Support The Show:
 
Website: ejjp.show
Instagram: @theessentialjiujitsupodcast

Email: [email protected]

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, I speak with Greg Souders of Standard Jiu Jitsu. Greg is a big advocate for the ecological approach to learning, and has recently made waves with his “Game-based” approach to teaching Jiu Jitsu. We talk about the best ways to learn Jiu Jitsu, his thoughts on the Gi, John Danaher, and much more. Enjoy the show!


Check out Greg's social media:
@gdsouders
@standardjiujitsu


Further 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=32hjQdDYldk


Contact/Support The Show:
 
Website: ejjp.show
Instagram: @theessentialjiujitsupodcast

Email: [email protected]

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

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 training

Strength & conditioning

Balance your training to focus on as many of these aspects as possible. This will help you become a well-rounded athlete.

-Muscular Strength

Muscular Strength fitness refers to the amount of force a muscle can exert against resistance

-Muscular Endurance

Muscular endurance refers to the ability to keep using the same muscles for as long as possible without tiring

-Cardiovascular Fitness

Cardiovascular fitness refers to the ability of the heart, lungs and blood to transport oxygen around the body

-Flexibility

Flexibility refers to the range of movement of a specific joint or muscle group

-Agility

Agility refers to the ability of quickly changing the body’s position while being in full control of the movement

-Speed

Speed is the ability to move parts of the body or your entire body quickly

-Coordination

Coordination refers to the ability to use multiple parts of the body together

-Power

Power refers to the ability to perform actions requiring strength quickly (speed + strength)

-Balance

Balance is the ability to maintain the body’s centre of mass above the pillars of support

-Reaction time

Reaction time refers to the time taken to respond to a stimulus

Manage 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 alignment

Improve technique

-Understand the rules of Jiu Jitsu

-Study outside of class time

-Train with higher ranks

-Be critical of your own weaknesses

-Ask questions

Become 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 harder

Avoid 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 frame

Manage 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 footage

Contact/Support The Show:
 
Website: ejjp.show
Instagram: @theessentialjiujitsupodcast

Email: [email protected]

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 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 Jitsu

For 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 mindset

Making 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.show
Instagram: @theessentialjiujitsupodcast

Email: [email protected]

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 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.show
Instagram: @theessentialjiujitsupodcast
Email: [email protected]
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