Grace under Pressure

In this episode of Grace Under Pressure, we explore the vital role of flexibility and mobility in Brazilian Jiu-Jitsu (BJJ). Host Sarah Willis shares her personal experience, including recovery from two knee surgeries, and explains how incorporating mobility exercises and flexibility training into your routine can improve your BJJ performance. Discover how enhanced range of motion helps you execute techniques smoothly, prevent injuries, and roll more effectively.Key Discussion Points:Flexibility vs. Mobility in BJJ: Why both are crucial for guard retention, submissions, and smooth transitions.Preventing Injuries with Mobility Training: How staying mobile reduces the risk of common BJJ injuries.Improving Guard Retention with Flexibility: The importance of hip flexibility for keeping your guard tough to pass.Flexibility for Better Submissions: How flexibility enhances submissions like triangle chokes and armbars.Escape from Bad Positions: The role of mobility in escaping tight positions and moving fluidly under pressure.Posture, Balance, and Breathing: How flexibility improves balance and breathing control in high-pressure rolls.Actionable Takeaways:Integrate daily mobility drills for BJJ, such as Cat-Cow stretches and Hip CARs, to enhance joint flexibility.Include a weekly BJJ flexibility routine with stretches like the Pigeon Pose and Butterfly Stretch to improve movement and performance on the mats.Use mobility exercises as a BJJ warm-up to prevent injury and maximize performance.Suggested Mobility and Flexibility Protocols for BJJ:Daily Mobility Routine (15–20 minutes): Dynamic drills for hips, shoulders, and spine to improve BJJ-specific movements.Weekly Flexibility Routine (20–30 minutes): Stretches to enhance passive flexibility and range of motion in key areas like hips, hamstrings, and shoulders.For BJJ practitioners, flexibility and mobility training are foundational elements to achieving success on the mats. By incorporating mobility routines and flexibility stretches into your daily regimen, you’ll improve your movement, reduce the risk of injury, and boost your overall BJJ performance. Listen to the full episode for practical tips on how to stay mobile, flexible, and resilient in your Brazilian Jiu-Jitsu journey.Found this episode helpful? Make sure to subscribe, share it with your training partners, and leave a review! Check out more episodes of Grace Under Pressure to keep improving your BJJ game

In this episode of Grace Under Pressure, we dive deep into the power of strength training for Brazilian Jiu-Jitsu (BJJ) and how it can transform your performance on the mats. Host Sarah Willis, a seasoned BJJ competitor and certified nutrition coach, breaks down the essential phases of a comprehensive strength and conditioning program designed to boost your endurance, prevent injuries, and enhance your technique. Whether you're a casual practitioner or an avid competitor, learn how exercises like squats, deadlifts, and bench presses can level up your game and improve your physical fitness.We also explore how to tailor your strength training for Jiu-Jitsu competitions, focusing on hypertrophy, strength, power, and endurance phases. Sarah shares her personal journey from bodybuilding to BJJ and explains how proper training can make a huge difference in your success. If you want to unlock your full potential in Jiu-Jitsu through smart strength training, this episode is for you!Key Takeaways:4 Phases of Strength Training: How to structure a complete strength program that takes you from muscle-building to endurance for peak performance in BJJ.Essential Lifts for Jiu-Jitsu: The benefits of foundational lifts like squats, deadlifts, and bench press, and how they translate to improved grappling strength and mat control.Injury Prevention: Learn how to avoid common BJJ injuries with smart strength training and flexibility work.Integrating Bodyweight and Weight Training: Tips for combining traditional weightlifting with bodyweight exercises to improve balance, grip strength, and body control.Conditioning for Long Matches: The role of aerobic and anaerobic conditioning to build the stamina you need for longer Jiu-Jitsu matches and competition rounds.What You’ll Learn:How to build muscle, strength, and endurance with a structured strength training program specifically designed for Jiu-Jitsu.The importance of flexibility and mobility in preventing injuries during grappling and training.Sarah’s personal experiences in balancing strength training with her Jiu-Jitsu competition schedule.How to use compound lifts, bodyweight exercises, and conditioning drills to improve performance on the mats.Connect with Sarah:Instagram: @GraceUnderPressureTiktok: @sarahpmwillis201Website: www.guppodcast.comHave questions? Drop them in the comments or reach out on social media to have them answered in future episodes!Subscribe & Share: Enjoyed this episode? Please leave a review and subscribe to Grace Under Pressure on your favorite podcast platform. Help us grow by sharing this episode with your Jiu-Jitsu friends and training partners!

Summary: In this solo episode, Sarah Willis kicks off Season 2 of Grace Under Pressure with a deep dive into the balance between traditional fundamental Jiu-Jitsu and the modern, flashier techniques seen in today’s competitions like ADCC and CJI. She reflects on her personal BJJ journey and addresses the trend of gyms emphasizing newer techniques such as leg locks, inversion, and lapel guards too early, at the expense of mastering foundational movements.Sarah shares her own experiences, starting out with flashy submissions and gradually finding success by simplifying her game with fundamentals like closed guard, positional control, and breathing techniques. She emphasizes that, whether for self-defense or competition, having a solid understanding of the basics is key to success in Jiu-Jitsu.Topics Discussed:[00:00] Welcome to Season 2: What to expect this season[00:24] Old school vs. new school Jiu-Jitsu: The rise of modern techniques[01:30] The fundamentals: Why basic movements and positions matter[02:45] The danger of neglecting fundamental Jiu-Jitsu in favor of flashy moves[06:00] Real-life application: How foundational techniques help in self-defense[08:30] Women in Jiu-Jitsu: Encouraging participation through practical techniques[15:20] The importance of drilling fundamentals and muscle memory[21:00] Preview of Sarah’s upcoming series on competition preparation (strength, diet, mental prep)Key Takeaways:Fundamental Jiu-Jitsu (positional control, weight distribution) is crucial for long-term success, even with the rise of new school techniques like leg locks and inversions.Many gyms may rush into teaching flashy techniques at the expense of basics, which could hinder long-term progress, especially for beginners.Sarah’s experience shows that simplifying her game and focusing on positional dominance (closed guard, back control) helped her advance in competition.The episode stresses the importance of drilling to make techniques second nature and ready for real-world or competition applications.A focus on women’s self-defense and the practicality of Jiu-Jitsu as a tool for smaller or less physically dominant individuals.Mentions:ADCC (Abu Dhabi Combat Club)CJI (Combat Jiu-Jitsu Invitational)Notable BJJ athletes: Gordon Ryan, Mikey Musumeci, and Craig JonesUpcoming Series: Competition prep (strength training, mental prep, post-comp analysis)Quotes:"Fundamentals stay fundamental for a reason—physics don’t change.""Jiu-Jitsu is for everyone, but not every technique is for everyone."Next Episode Preview: Stay tuned as Sarah kicks off a series focused on preparing for competition—covering everything from diet and strength training to mental prep and post-competition recovery.Call-to-Action: If you enjoyed this episode, don’t forget to subscribe, leave a review, and follow us for more insights on Brazilian Jiu-Jitsu, training tips, and mental strategies for competition!Connect with Sarah: Website: www.guppodcast.com Instagram: @sarah_trains201Listen to Grace Under Pressure on: Spotify | Apple Podcasts | Google Podcasts | [Other Platforms]

This episode features a conversation with Sarah Swiatek, a purple belt training out of Flow State Jiu Jitsu in Falcon, Colorado. We discuss competing and the benefits of the right mentality in approaching matches.

Today's episode features a conversation with Amy Campo. Amy is a blackbelt under Eduardo Mori, with an impressive competitive career. With multiple IBJJF wins at Pans and Worlds, Amy has also won at ADCC. During this conversation, we discuss her training philosophy and her mentality in approaching the art of jiujitsu.

In today's episode, Katy Petty gives us insight into the world of photography. As both a jiu-jitsu practitioner and a jiu-jitsu photographer, she has a unique perspective on the art. We dive into the techniques that go into photographing an event to get that "perfect" shot. No matter the event, Katy explains how the art of jiu-jitsu is captivating and does her best to capture that moment in time.To find out more about Katy's work, visit her Instagram and link tree.@kpetty_photographyhttps://linktr.ee/k.petty_photography

This episode features a conversation with Becca Burkhart. Becca is a certified personal trainer and fitness nutrition specialist who specializes in Jiu-Jitsu strength and conditioning. In this episode, we talk about the applicability of strength training and nutrition to quality performance on the mats. From barbells to meal prep, we cover it all in this episode! To follow Becca and learn more about her training, follow her on Facebook and Instagram and check out her website to see what she can do for your training!Facebook – https://www.facebook.com/becca.burkhartInstagram - @ becca.burkhartStrong For Life - https://www.beccaburkhartfitness.com/linktree

Today’s episode features a conversation with Anna Pirkl. She is a highly skilled and compassionate therapist (Marriage and Family Therapist, Licensed Advanced Alcohol and Drug Counselor, Registered Art Therapist) dedicated to helping individuals achieve emotional well-being and personal growth. Along with Jamie Marich, she wrote Transforming Trauma with Jiu-Jitsu. This book seeks to provide insights into how Jiu-Jitsu can be a part of the healing process from trauma and PTSD. In this episode, we discuss how our brains respond to trauma and how the healing process is a partnership of instructors, survivors, and therapists to achieve embodied recovery. To learn more about Anna’s work, visit her website:https://www.oneheartcounselingcenter.com To learn more about the book, visit the Amazon link below:https://www.amazon.com/Transforming-Trauma-Jiu-Jitsu-Therapists-Practitioners/dp/1623176158/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

This episode features a conversation with a younger Jiu-jitsu female, Dakota Billiu. As a teenager, Dakota delves into how and why she started Jiu-jitsu. She explains how she conquered her initial nerves and how she gained confidence. Listen in for a wonderful conversation on how Jiu-jitsu can propel anyone to gain confidence and stretch themselves in new exciting ways!

In this episode, we look at Geoff Colvin’s bestselling book Talent is Overrated. The book focuses on the concept of deliberate practice in a number of fields ranging from sports to business. Colvin highlights that top performers in their respective fields can attribute their success not to innate talent but rather to dedicating time to honing their skills to transform their minds and bodies. In our podcast, we look at how the concepts in the book apply to Jiu-jitsu and how our training can improve. This is the blurb provided by Amazon: “Why are certain people so incredibly great at what they do? Most of us think we know the answer—but we’re almost always wrong. That’s important, because if we’re wrong on this crucial question, then we have zero chance of getting significantly better at anything we care about. Happily, the real source of great performance is no longer a mystery. Bringing together extensive scientific research, bestselling author Geoff Colvin shows where we go wrong and what actually makes world-class performers so remarkable. It isn’t specific, innate talent, nor is it plain old hard work. It’s a very specific type of work that anyone can do—but most people don’t. What’s more, the principles of great performance apply to virtually any activity that matters to you. Readers worldwide have been inspired by this book’s liberating message: You don’t need a one-in-a-million natural gift. Better performance, and maybe even world-class performance, is closer than you think.” If you are interested in purchasing the book and learning more about Geoff Colvin’s work, visit his website: https://geoffcolvin.com/

In this episode, I’m joined by Sophia McDermott. Sophia is the first Australian female to receive a black belt in Brazilian Jiu-Jitsu. She is a multi-time world champion (4 x Australian National Champion, 4 x Pan Pacific Champion, 4 x Pan American Champion, 2 x World No Gi Champion, and a World Champion), personal trainer, lifestyle coach, and nutritionist. Sophia focuses on teaching Jiu-Jitsu through her online platform BJJ with Sophia. This platform focuses on women’s specific Jiu-Jitsu, which includes live online, interactive classes, and BJJ technique and drilling videos. Additionally, she does many lifestyle camps and luxury retreats focused on holistic movement and improvement. Her approach to wellness, both on and off the mats, is lifestyle-based to find balance in a world of instability. For more information on Sophia’s programs, follow her on social media! Linktree – https://linktr.ee/sophiamcdermott Website – www.sophiafit.com Instagram – @sophiamcdermottbjj

In this episode, I am joined by Jackie Shaeffer. She is a purple belt out of Elevate Jiu Jitsu in Midlothian, Texas. As avid competitors on the local and IBJJF scenes, Jackie and I break down the experience of competition and our 9-5 work. Specifically, we dive into our work as teachers and how it crosses over into Jiu Jitsu. Join in on a fun, lively conversation!

This episode features a conversation with Kendall Vernon. She is the founder and owner of Gaidama, a female Jiu-Jitsu company. She is also a co-owner with her husband of Primate Brazilian Jiu Jitsu in Tusla OK. In this episode, we discuss how and why Kendall founded Gaidama, a company that primarily focuses on women’s nogi gear. From discussing quality control to size inclusivity, Kendall shares key insights into why Gaidama is a successful company. Primarily through their three primary missions of focusing on quality, supporting small female businesses, and giving back to the earth, Gaidama continues to attract jiujiteiras. In discussing her passion for sustainability, Kendall supports the Ocean Cleanup Project. OCP is a non-profit organization developing and scaling technologies to rid the oceans of plastic. To learn more about the Ocean Cleanup Project visit their website – www.theoceancleanup.com. For more information on Gaidama visit the website and follow them on socials! Website – www.gaidama.com Facebook – https://www.facebook.com/gaidama.usa/ Instagram – @gaidama.usa Tiktok - @gaidama

This episode features a conversation with Shama Ko. She is black belt under Paulo Brandao on the Gracie Humaitá team. On this episode we discuss Shama’s experience within the Jiu-jitsu community over the years, competition, and involvement in the Girls in Gis organization. Shama is the operations manager of the nonprofit Girls in Gis organization. This organization, Girls in Gis (GIG), is dedicated to building and strengthening the Brazilian Jiu-Jitsu community for women (those that identify as) and girls and as a whole. GIG provides experiences that foster the community of women and girls in the martial art while encouraging new women and girls to participate. For more information on GIG, check out the links to their website and social media platforms! Website: https://www.girls-in-gis.com/ Facebook: https://www.facebook.com/GirlsinGis/ Instagram: https://www.instagram.com/girlsingis/ Youtube: https://www.youtube.com/user/GirlsinGis

In this episode, we are joined again by Stephanie Williamson. Much has happened since her last appearance on the podcast, specifically receiving her black belt. We discuss what that experience was like – the emotions, the excitement, and the new chapter this opens in her jiujitsu life. Join in on the conversation!

This week is a little different! We are starting a book club! The first book we will cover is Talent is Overrated by Geoff Colvin. Here is a little excerpt from the about section: One of the most popular Fortune articles in many years was a cover story called What It Takes to Be Great. Geoff Colvin offered new evidence that top performers in any field--from Tiger Woods and Winston Churchill to Warren Buffett and Jack Welch--are not determined by their inborn talents. Greatness doesn't come from DNA but from practice and perseverance honed over decades. And not just plain old hard work, like your grandmother might have advocated, but a very specific kind of work. The key is how you practice, how you analyze the results of your progress and learn from your mistakes, that enables you to achieve greatness. Please send in your thoughts, questions, insights, and so forth to our website, Instagram, or facebook page! www.guppodcast.com @guppodcast www.facebook.com/guppodcast

This episode features a conversation with Prof. Erik Medlin from Pursuit Jiu-Jitsu. In this episode, we discuss creating a healthy gym culture that is welcoming for ladies and men alike which centers around mutual respect. Erik is a black belt under Prof. Nathan Lott of Excelsior in Zachery, LA. When he moved to Brookhaven, MS, Erik founded Pursuit Jiu-Jitsu in 2017. His school looks to promote a welcoming environment that emphasizes community, while in the pursuit of better lives. In addition to being a martial arts instructor, he is also a full-time youth minister. The training he has received in his full-time job carries over into his approach in Jiu-Jitsu in that he desires all to feel welcome and that they matter.For more information on Pursuit Jiu-Jitsu check out their website, Instagram, and Facebook page:https://www.pursuitbjjandfitness.com/https://www.instagram.com/pursuitjiujitsu/https://www.facebook.com/pursuitbjjandfitness

Lisa Shackelford This episode features a conversation with Lisa Shackelford. Lisa is the owner and coach of Gulf Coast Jiu Jitsu in Biloxi, MS. She has been a student training under world-class Professor Erick Raposo since May 2016. She is currently a purple belt and has years of experience with competition as well as teaching children and adults from all backgrounds. On this episode, we discuss what it is like opening and running a Jiu Jitsu school, with all its challenges and benefits of helping others. Lisa shares her insights into what makes coaching an invigorating challenge for herself and her students as she seeks the improvement of her students’ techniques. Links to Gulf Coast Jiu Jitsu: https://gulfcoastjiujitsu.net/ https://www.facebook.com/profile.php?id=100076212258791 https://www.instagram.com/gulfcoastjj/

Join in a conversation with husband and wife Ben and Sarah Willis. On this episode, we discuss how jiu-jitsu played a major role in bringing us together and how it remains a major part of our lives. We also break down how men and women can train together in a healthy, respectful manner that benefits both men and women. Ben Willis is a brown belt under Nathan Lott and Erik Medlin. He was born and raised in Mississippi, where grappling at any level was not available growing up. He went to North Carolina for high school where he was introduced to wrestling as a sport. In college, this love for wrestling naturally flowed into jiu-jitsu. Everyone’s life has before and after moments they will always remember, and I can emphatically say that finding Jiu Jitsu is one of my greatest after moments. Sarah Willis is a purple belt under Nathan Lott and Erik Medlin based out of Brookhaven, MS. She is an avid jiu-jitsu practitioner and competitor. Alongside jiu-jitsu, Sarah also has a background in other martial arts such as Tae Kwon Do and Krav Maga. Additionally, she is a certified personal trainer and nutrition coach, and she formerly was an NPC bikini competitor.

This episode features Valéry Brosseau. She is a BJJ purple belt and trains in Toronto, ON. In addition to her training, Valéry works in the mental health field as a speaker, writer, and mental health advocate. She combines her lived experience with mental illness with over 10 years of volunteering and working in the mental health field. Additionally, she helps companies by offering “mental health in the workplace” training and workshops for their staff, including training, and educating their staff in suicide prevention Valéry now delivers talks and workshops, writes for well-known mental health publications, organizations such as #Submit the Stigma, and in 2019, she delivered a TEDx talk on the stigma surrounding suicide. Please visit her website for more resources and information: https://www.valerybrosseau.com/