1. The Reason You Get Frustrated
2. How You Should Handle Your Frustration
3. FAILURE and FRUSTRATION are Essential for Development
4. The EUREKA Effect
5. The Secret Power of COGNITIVE REPLAY
6. Why You Need to Avoid The FUN TRAP
7. Hard Work is Essential for SELF ESTEEM
Are You Getting STRONGER or WEAKER in BJJ and LIFE?
1. We have evolved to conserve energy and eat sugar
2. “You got to be a LOT TOUGHER THAN THAT…” – Dan Gable
3. Fear of Losing Status
4. The Mad Dog Rep
5. Positional Training
6. Cognitive Replay
7. Why Your BJJ Training Should be Like Searching for Treasure
8. First Principle Thinking
9. How to Access Your Aggression
Also mentioned: Rory Connors Tom Brady Dennis Medina Gordon Ramsey Roberto Duran Sugar Ray Leonard Dan Gable Jesse McElligott Kevin Malloy Joe Munro
Six Reasons Every BJJ White Belt Should Compete
(And Blue, Purple, Brown and Black Belts, too…)
1. You will Get Better in Jiu Jitsu
2. It Will Give Urgency and Motivation to Your Training
3. The Enemy will be Outside the Walls
4. You will Know Where You Stand regarding your rank and ability
5. You will Keep Yourself Honest – no room for phony martial arts
6. You will Learn What You Need to Work on
7. You will Change Your Self Image
8. BJJ is like Virtual Reality Fighting – You will Learn to Master Your Nerves
9. BJJ is a Safe Sport
10. Competition will Keep You Focused on Your Development – Not Petty Status Stuff
11. It will make Your Self Defense Better
12. You will be Motivated to Eat Healthier and Stay at a Healthy Body Weight
13. It’s Fun and Exciting – a Chance for Glory
14. Your Spouse will Let You Train More
15. People who are The Nervous Types have the Most to Gain from Competing
16. You will Learn New Techniques, Tactics, and Strategies from other Competitors
Also mentioned: John Danaher Gordon Ryan Garry Tonon Rory Connors John Burke Dennis Medina Alex Rose Joe Munro Kevin Malloy Robert Wingert Dana Sharpton Jamir Benitez Bobby Venuti Brandon Stivaletta Tyler King Amanda McQuade
Six Ways BJJ White Belts ANNOY Their Instructors
1. Explaining Techniques
2. Finishing The Instructor/s Sentences
3. Walking Out of Class
4. Talking During Instruction
5. Not Wanting to Pay for Membership
6. Ghosting Your Instructor
7. “I already know this move.”
8. Poor Hygiene
9, Leaving Bandaids on the mat
Also mentioned:
Mark DellaGrotte
Sityodtong
John Burke
Pat Barbieri
Rory Connors
John Danaher
Gordon Ryan
Brandon Stivaletta
1. What’s Better Than STRIPES? 2. The Parable of the Sailboats on a River 3. Why Promoting Students Too Fast HURTS Their Development 4. The Primary Purpose of Belts 5. Why Everyone Should COMPETE 6. The Benefits of Competing 7. Dan Beats Karate Guys in BJJ 8. The Self Esteem Model 9. RECOGNIZE Your Own Development 10. Critique YOUR TECHNIQUE Not Your Self Also Mentioned: Kenny Florian Royce Gracie Steve Whittier Doug Lisle Beat Your Genes Podcast
1. The Homer MacDonald Technique
2. The Hollywood Producer Technique
3. The Jaguar Technique
4. The Hero’s Journey Technique
5. Compete Often
Also mentioned: The Parable of The Plank John Danaher Losing Status Dana Sharpton Grappling Industries Rory Connors Fred Villari Mark DellaGrotte Sityodtong
1. You Are Not Doing Enough KUZUSHI What is Kuzushi? How Does Momentum Work? 2. You Are Not Escaping from The INSIDE OUT 3. You Are Trying To Find Out All The Answers by YOURSELF 4. You Are Not Doing Enough POSITIONAL TRAINING What is the Central Problem? What is “Red Teaming”? 5. You Are Not Obsessed Enough with Your DEVELOPMENT Also Mentioned: Kazushi Sakuraba BJ Fogg Rory Connors Nick Saraf Gordon Ryan John Danaher
How Many Do YOU Do? 1. Pressure Points 2. Forearm across the Neck 3. Shoulder of Justice 4. Elbow in Gut 5. Fist in Neck ***BONUS DICK MOVES*** 6. Knuckles in the Spine 7. Smothering with the Hands 8. Knuckle Under the Nose 9. “Let’s Go Easy” 10. Knee on Face Also mentioned: Vagner Rocha Khabib Tank Abbott GSP Bob Sapp Fedor Cro Cop Grappling Industries Tournaments Romero Roy Harris Scott Miller
Five Ways to Go From BJJ White Belt to Pro – PART 2 1. Compete Often 2. Gordan Ryan’s Advice on Competing 3. Learn Optimal Strategy 4. Relax and Let the Technique and Movement Do the Work for You 5. And The NUMBER ONE WAY to Dramatically Improve Your Jiu Jitsu: _____ Also mentioned: Ben Linsky Anthony Twining John Danaher Garry Tonon Ryan Hall Pedro Millet Tyler King Joe Munro Kevin Malloy Mikey Musumeci
1. Video Your Sparring 2. Take Written Notes Before and After Training 3. World Class Instructionals 4. Positional Training 5. Cognitive Replay BONUS RULES: 6. Principles Over Techniques 7. Three Levels of Training Partners Also Mentioned: Rory Connors Tin Nguyen Steven Pressfield Gordon Ryan Kevin Malloy Pedro Millet Wrestler John Smith Jordan Burroughs
1. Is the Boyd Belt Rule BS?
2. The Primary Purpose of a BJJ Belt
3. People Will Pass You
4. Acknowledge Your Ego?
5. Respect The Roller Coaster
6. Follow The Leader
7. The ONE RULE That Solves Everything
Also mentioned: Rory Connors Maria Kipreos Tyler King Joe Munro Kevin Malloy Kenny Florian Gordan Ryan
1. The Only Way OVER-CONFIDENCE Can Hurt You
2. Why DEVELOPMENT is Better Than MASTERY
3. How COMPETITION Guards Against SELF DELUSION
4. Why You Want to Base Your Self Esteem on Your DEVELOPMENT, Not Your STATUS
5. Why You Should Never VISUALIZE ANYTHING NEGATIVE
6. Why the ECOSYSTEM is The MISSION
Also mentioned: Phil Maffetone Bryson Dechambeau Maria Kipreos Rory Connors Steve Chorney Mark Vignali Matt Thornton Lanny Basham
1. How NOT to Practice Drop Knee Tai Otoshi 2. Why You Want to Work on What You’re BAD at 3. Why DEVELOPING YOURSELF Should Be Your Ultimate Goal 4. Why Your Academy is Your Ecosystem 5. How Joseph Campbell’s HERO’S JOURNEY Can Help You Overcome Performance Anxiety 6. Why You Need to Breathe Thru Your NOSE 7. The LEAST EFFECTIVE Jiu Jitsu SUBMISSION 8. The LEAST STABLE Jiu Jitsu PIN 9. Why You Should Only Learn BLACK BELT TECHNIQUES, even if You are a White Belt 10. THE SIX SECRETS OF NAVY SEAL TOUGHNESS 11. How to GO PRO in Jiu Jitsu 12. How to Get 4 TIMES AS MUCH Out of Your BJJ Traiining 13. What is a BAD DAY in BJJ? Also mentioned: John Danaher Maria Kipreos Rory Connors Paul Rosado Neil Adams Lex Fridman Joe Rogan Joseph Campbell James Nestor, Breath Wim Hof Method Jesse McElligott Steven Pressfield Bryson DeChambeau Mark DellaGrotte Sityodtong Kevin Malloy
1. How to LOSE BODY FAT FAST
2. The Jiu Jitsu QUESTION That Solves So Many Life Problems
3. Why OVER EMOTIONALITY is Disastrous
4. What You SHOULD WORRY ABOUT
5. An EMPOWERING ALIEN THOUGHT EXPERIMENT
6. An EASY TRICK to Beat PROCRASTINATION
7. Why Your Goals Should EXCITE YOUR NERVOUS SYSTEM
8. How to Formulate Goals So That YOU NEVER FAIL
9. The Six Elements of EFFECTIVE BJJ TAKEDOWNS
10. Why Active Recall ACCELERATES BJJ LEARNING
11. Why You Need to TRAIN BJJ BACKWARDS
1. Should You ASK Your Instructor for a BELT PROMOTION?
2. Why FIXING YOUR MISTAKES is the Fastest Way to Improvement
3. Should You BOW?
4. Is it OK to Show Up LATE?
5. What if You Feel Like You DON’T DESERVE a Promotion?
6. Should You RETALIATE?
7. What is GREENLIGHTING?
8. Should You Wash Your Belt?
9. What Happens When YOU DIE?
10. The NUMBER ONE RULE of Jiu Jitsu
Also mentioned: Kenny Florian Milton Academy Nate Ryan Kevin Malloy Steve O’Neil Leo Akiki
1. John Explains Why Social Media is SATAN
2. All Social Media Posts Are VIRTUE SIGNALLING
3. PSEUDO ESTEEM vs. REAL ESTEEM
4. How GURUS Get Fame
5. John Tries to NOT FEAR LOSING STATUS
6. Why You Want to Focus on Your DEVELOPMENT
7. Why in BJJ You Should Escape INSIDE OUT
8. Why in BJJ You Should BUILD ON WHAT’S ALREADY THERE
9. Why You Should Learn BJJ BACKWARDS
10. Why Your Instructor Should Limit Presentation Time
11. What is ACTIVE RECALL and How Does It Enhance Learning?
12. Examples of GURU BS
13. Talent is a Real Thing
14. The Zone of Proximal Development
15. Who Should You Train with To Maximize Your Development?
16. Why TRAINING LIVE is Essential for Development
Also Mentioned: Tap Cancer Out Chad Lightfoot Ebrahim Aziz Mark DellaGrotte Matt Thornton
1. Dan Gets Ratted Out for Not Wearing a Mask
2. John Quits Banana Bread
3. How to Use RIGHT EFFORT
4. The Central Question of a WARRIOR’S TRAINING
5. What if You Had No Fear of Losing Social Status
6. John Resists Banana Bread as a Spiritual Practice
7. How a Warrior Takes Everything…
8. How Shaun White Finds His Flow State
9.Joseph Campbell on The Conquest of The Fear of Death
Also Mentioned: The Mindful Athlete by George Mumford Craig Lewin Doug Lisle Tap Cancer Out John Burke
1. A MANTRA to Help You Run 60 Miles
2. How RESISTING Pain, Makes Pain Worse
3. How Everything Feels Connected in FLOW STATE
4. Is There Such a Thing as a HOT STREAK?
5. Is There Such a Thing as a CLUTCH PLAYER?
6. Does a QUEST FOR MEANING Really Matter?
7. Which is Better: CONCRETE or ABSTRACT GOALS?
8. How to Make Jiu Jitsu a SPIRITUAL PRACTICE
9. You Are NOT Your NERVOUS SYSTEM
10. WEAKNESS in MEN is Off Putting
11. How to Design a DELIBERATE TRIGGER for MINDFULNESS
12. What if You Had NO FEAR of LOSING STATUS?
13. What Determines What You ULTIMATELY BECOME?
14. Easy Benefits of PROPER BREATHING
15. Making the AUTOMATIC into the DELIBERATE
Also mentioned: Jesse McElligott Darren Till Robert Whitaker John Kavanaugh SBG Kripalu James Nestor Rory Connors Marilyn Burke John Burke
1. The Mindful Athlete by George Mumford
2. A Fascination with Excellence
3. The Magic of The Optimal Pace
4. Michelangelo and Bruce Lee
5. Do You Have Stress Hardiness?
6. You Need AOF to Make Change in Your Life
7. Should You Follow Your Bliss?
8. Five Super Powers of Buddhism
Also Mentioned: Phil Jackson Chicago Bulls Michael Jordan Kobe Bryant Henry Cejudo T.J. Dillashaw Jesse Gutierrez Jon Kabat-Zinn Tyson Fury Deonte Wilder
1. Take What Works and Discard the Rest
2. What You Need TO DO to Find Out “What Works”
3. Bruce Lee’s Greatest Quality
4. Bruce Lee’s Formula for Charisma
5. Wim Hof “The Ice Man”
6. How Bruce Lee Used The Concept of Future Self
7. The Focusing Question
8. The Question You Should Ask Yourself for Your Jiu Jitsu
Also mentioned: Kung Fu Star Trek Billy Jack Dr. Benjamin Hardy Tim Sylvia Rory Connors Khabib Marilyn Burke Mark DellaGrotte Sityodtong
1. The POWER of COMMITMENT
2. Pain Urges You to Focus on Yourself
3. What’s Wrong with Karate Kid, Kung Fu Panda, and Rocky
4. “Submission is a Lie…” Teddy Atlas
5. Do One More Thing
6. Musashi
7. Did Ted Williams really see the seams of the baseball?
8. Jiu Jitsu Training as a Spiritual Quest
9. Cat Serenity
Also mentioned: Rick Shea Rory Connors Sam Sheridan
1. The Importance of Deliberate Practice
2. Why You Need to Keep a Future Self in Mind
3. Why You Need a Goal For Deliberate Practice
4. Your Future Self as Your Higher Purpose
5. Goals Shape Your Identity
6. Should You Tell Everyone Your Goals?
7. Why You Should Invest in Your Future Self
Also mentioned: Rory Connors Josh Waitzkin Marcelo Garcia Hal Hershfield
1. “Mentl toughness i learned.” – Greg Jackson
2. You Are Either Getting Tougher or Softer
3. How to Come Back to Jiu Jitsu After the Lockdown
4. The Fight Might Be 15 Minutes, But The Process is a Lifetime
5. The Simple Breathing Method to Help You Keep Your Cool
6. The Method of Gazing That Helps You Get into The Flow
7. Never Accept The Takedown (or The Pass)
8. The Breathing Technique to Use After a Big Takedown
9. Practice Your Serenity Daily
Also mentioned: Joe Rogan Andrew Huberman Fedor Mike Campanella Fighter’s Mind Sam Sheridan Greg Jackson Rory Connors Conor McGregor Anderson Silva
1. Michael Jordan’s Greatest Attribute
2. The Inner Game of Tennis and Self Consciousness
3. Are Team Sports More NOBLE Than Individual Sports
4. In BJJ You Must Train with These THREE TYPES of Training Partners
5. Why You Should Channel Emotions instead of Blocking Them
6. How Much Evidence Do you Need to Form a NEGATIVE BELIEF?
7. How The Cat Handles Tension vs How The Mouse Does
8. John Pulls a Hamstring Live on The Podcast
Also mentioned: Kenny Florian Rory Connors Rick Shea Mark DellaGrotte
1. “I Had to LOSE to Move Forward” – Justin Gaethje
2. Investing in a LOSS to Adjust Strategy
3. “Being an UNDERDOG is Freedom.” – Randy Couture
4. The Magic Phrase to Make The Most of a Tough Situation
5. How Michael Jordan Used Disrespect for Motivation
6. BECOMING The Natural
7. How LOSS Can Provide Motivation
Also mentioned: Rory Connors John Burke Kenny Florian Vitor Belfort Daniel Cormier Tin Nguyen
Dan and John’s Breakdown of UFC 249 and Predictions – How Did They Do?
1. INVESTING IN LOSS
2. STUDY YOUR DEFEATS without EGO
3. LET DEFEATS HAPPEN IN PRACTICE
4. IN COMPETITION, RECOGNIZE LOSING AND ADJUST STRATEGY
5. A TEAM (OR TRIBE) CAN SAVE YOU FROM A LOSS
Also mentioned: Kenny Florian Sean Sherk Rory Connors Chuckys Fight Yorgan De Castro Calvin Kattar Vinny Magalhaes Craig Jones Gordon Ryan Garry Tonon William C.C. Chen Josh Waitkzkin Mark Dellagrotte Sityodtong The Selfish Gene
1. The VIRTUE TRAP – Signaling Virtue and Avoiding Competition
2. The SELF ESTEEM Process and Optimizing Happiness
3. YouTube ROAD RAGE FIGHTS
4. Marcelo Garcia: “Do One More Thing”
5. The SECRET of MARCELO GARCIA
Also mentioned: Matt Thornton SBG Dr. Doug Lisle Dr. Jen Howk Beat Your Genes Podcast Leo Akiki Marie Kondo The Fighter’s Mind Rory Connors
1. Big Cat Energy vs Dog Energy
2. Breaking Somebody
3. The REAL PURPOSE of BJJ
4. Kenny Florian’s Inspiring Quote from Fighter’s Mind
5. Why You Should Identify with Your FUTURE SELF
6. BIG EGO vs Fragile Ego Also mentioned: Steve Chorney Mark Gordon Mike Gordon Ravee Chhay Jay Covitz Ron’s Ice Cream Coen Brothers Miller’s Crossing Evan Tanner Rich Franklin Mark Dellagrotte Lorenzo Perez Helio Gracie Mike Gould Vasily Alekseyev Franco Colombo Gordon Ryan John Burke
1. Possibly The MOST POWERFUL Concept in Jiu Jitsu
2. Why You Need to COMBINE Techniques to be Effective
3. Why You Need To Avoid Falling into a CYCLE OF DEFENSE
4. How to Create a PREDATOR Mindset and Avoid a PREY MINDSET
5. How Positive Visualization and MANTRAS can Take Your BJJ Game to the Next Level
Also Mentioned: Sam Sheridan The Fighters Heart The Fighters Mind Zoran Amar Matt Field Kenny Florian Mark Dellagrotte Sityodtong GSP Rory Connors Jesse McElligott Mike Campanella PEX Health and Fitness Gordon Ryan Garry Tonon
