This week, Rob Biernacki is back! In this episode, Rob explains the 90/90: a yoga-style "pigeon pose" position ideal for defending leglocks and getting to the running man escape (AKA the "Captain Morgan").

Follow Rob on Instagram:
https://instagram.com/islandtopteam

Train with Rob at Island Top Team in Nanaimo, BC:
https://www.instagram.com/islandtopteambjj
https://islandtopteam.com

Learn online with Rob at BJJ Concepts:
https://bjjconcepts.net


Mental models discussed in this episode:

• 3 Joint Rule
  https://bjjmentalmodels.com/3-joint-rule
  
  
• Knee Line
  https://bjjmentalmodels.com/knee-line
  
  
• Myopia
  https://bjjmentalmodels.com/myopia
  
  
• Prevention Over Cure
  https://bjjmentalmodels.com/prevention-over-cure
  
  
• Universal Defenses
  https://bjjmentalmodels.com/universal-defenses
  
  
• Proximal and Distal Control
  https://bjjmentalmodels.com/proximal-and-distal-control
  
  
  

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https://bjjmentalmodels.com


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Learn more mental models in our online database:
https://bjjmentalmodels.com/database

Follow us on social:
https://instagram.com/bjjmentalmodels
https://threads.com/@bjjmentalmodels
https://bjjmentalmodels.bsky.social
https://youtube.com/@bjjmentalmodels

Music by Enterprize:
https://enterprize.bandcamp.com

⚠️ NEW course from BJJ Mental Models!

MINDSET FOR BETAS, our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at:
https://bjjmentalmodels.com/beta

In this week's mini-episode, we tackle impostor syndrome: the common (but false) belief that you are unworthy of your rank or accomplishments.

Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro


⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of Jiu-Jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
https://bjjmentalmodels.com


Need more BJJ Mental Models?

Get the legendary BJJMM newsletter:
https://bjjmentalmodels.com/newsletter

Learn more mental models in our online database:
https://bjjmentalmodels.com/database

Follow us on social:
https://instagram.com/bjjmentalmodels
https://threads.com/@bjjmentalmodels
https://bjjmentalmodels.bsky.social
https://youtube.com/@bjjmentalmodels

⚠️ NEW course from BJJ Mental Models!

MINDSET FOR BETAS, our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at:
https://bjjmentalmodels.com/beta

This week, we're joined by Cal Jones! A 32-year grappling veteran with a master's in advanced coaching practice, Cal is one of the most recognized voices in the constraints-led approach (CLA) space. In this episode, Cal breaks down why the quality of your reps matters more than the quantity and how to design training that actually transfers to competition. Topics include: repetition and representation, the PVCT model (a framework for layering increasingly representative training tasks), perception-action coupling, invariants in BJJ, open mat intention, and the role of fun and confidence in long-term skill development.

Follow Cal on Instagram:
https://instagram.com/calwjones

Connect with Cal for consulting:
https://calendly.com/calumwalkerjones/consultancy


Resources discussed in this episode:

Ecological Dynamics in Sport Coaching: An Essential Guide, by Steve M. Smith:
https://www.amazon.com/dp/B0FWCTGND5


Mental models discussed in this episode:

• Ecological Dynamics
  https://bjjmentalmodels.com/ecological-dynamics
  
  
• Invariants
  https://bjjmentalmodels.com/invariants
  
  
• Perception-Action Coupling
  https://bjjmentalmodels.com/perception-action-coupling
  
  
• Intention
  https://bjjmentalmodels.com/intention
  
  
  

⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of Jiu-Jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
https://bjjmentalmodels.com


Need more BJJ Mental Models?

Get the legendary BJJMM newsletter:
https://bjjmentalmodels.com/newsletter

Learn more mental models in our online database:
https://bjjmentalmodels.com/database

Follow us on social:
https://instagram.com/bjjmentalmodels
https://threads.com/@bjjmentalmodels
https://bjjmentalmodels.bsky.social
https://youtube.com/@bjjmentalmodels

Music by Enterprize:
https://enterprize.bandcamp.com

⚠️ NEW course from BJJ Mental Models!

MINDSET FOR BETAS, our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at:
https://bjjmentalmodels.com/beta