What is the philosophical foundation of B Team Jiu Jitsu?

Craig Jones humorously states their philosophy is to 'aim low and achieve' – implying that by setting a low bar, success is inevitable. More seriously, they focus on a modern, light-hearted approach to Jiu Jitsu, with an emphasis on professional athletes and developing well-rounded grapplers from day one, incorporating wrestling and varied game plans.

How do Craig Jones, Nicky Rod, and Nicky Ryan each prepare mentally for competition?

Nicky Rod visualizes winning, picturing himself in dominant positions and escaping tough ones, replicating the competition environment in practice. Craig Jones takes the opposite approach, pushing competition completely out of his mind until the last second, avoiding visualization and rituals, and treating it like a fun training day. Nicky Ryan, while competitive, also emphasizes not taking things too seriously, though he does visualize competition scenarios in training.

What were the key technical lessons from Nicky Rod's EBI match against Gordon Ryan?

Nicky Rod learned he needs to improve his leg lock defense and attack, aiming to become a 'black belt in the leg lock department' to be 'unstoppable.' He reflected on over-chasing submissions in overtime instead of focusing on time acquisition.

What role do steroids play in high-level grappling, according to the B Team?

The B Team acknowledges that many top grapplers likely use steroids, especially since ADCC does not test for them. While steroids can enhance recovery and allow for more training, they emphasize that technique still matters more. Steroids can also be detrimental if athletes start relying solely on strength over learned techniques.

What is 'constraint-based learning' in Jiu Jitsu and how does it benefit beginners?

Constraint-based learning involves presenting students with a grappling problem without immediately offering a solution. This forces them to 'problem-solve' and discover the utility of a technique, leading to a deeper understanding. For example, trying to hold side control without instruction, then addressing issues like cross-face and hip control as they arise.

How did Craig Jones help Alexander Volkanovski prepare for his fight against Islam Makhachev?

Craig Jones, with wrestling coach Frank Hickman, focused on Volkanovski's fence wrestling and cage work, knowing Islam's background. They worked on strategies to get up using turtle position, scoot to the cage, and hand fighting, emphasizing submission defense against Islam's kimuras and armbars, and replicating Islam's grappling style in training.

What is the B Team's philosophy on standing up in MMA vs. traditional Jiu Jitsu?

Craig Jones' instructional 'Just Stand Up' advocates for borrowing wrestling techniques to get back to the feet, particularly using the 'turtle' position to safely expose the back and scoot to the cage. This contrasts with traditional Jiu Jitsu, which often advises against exposing the back and makes standing up from guard positions very difficult in an MMA context.

How do the B Team members approach injury prevention and recovery?

They emphasize warming up properly, consistent training, and listening to your body to avoid redlining to the point of injury. Nicky Rod attributes his bicep tear to overtraining and inadequate warm-up. Nicky Ryan, despite tearing his ACL and initially doing no rehab, now advocates for consistent rehab and prehab, including weightlifting, for longevity.

What advice does B Team offer hobbyist grapplers to improve?

The main advice is consistency in training, even if it's only a few times a week, rather than trying to get good quickly. They also recommend filming and reviewing your rounds to identify and address specific problems. Most importantly, not every round needs to be a 'fight to the death' to avoid injury and burnout, shifting focus to learning and enjoyment.

Why does Craig Jones believe 'Ghee Jiu Jitsu' is declining in popularity?

Craig suggests that the younger generation is less interested in black belt Gi world championships, favoring no-gi champions like Gordon Ryan. He also notes that no-gi is evolving into a more wrestling and heel-hook-focused sport, which can be terrifying for older practitioners compared to the slower pace of Gi Jiu Jitsu, making it less appealing for some.

What is the most effective submission in no-gi Jiu Jitsu, in Nicky Rod's opinion?

Nicky Rod considers the Rear Naked Choke (RNC) to be the most effective submission due to its high success rate at the highest levels of competition, capable of putting opponents to sleep. He also highlights the 'Yoko Sankaku' (side triangle) as a favorite due to its multiple offensive options (triangle, Kimura, back take).

How does managing money and business impact friendships within the B Team?

They acknowledge that money can create tension and threaten friendships. Craig emphasizes the importance of clear, honest, and open communication from the start to avoid issues stemming from unclear expectations or perceived entitlements, especially when transitioning from shared passion to formal business relations.

What are Craig Jones' upcoming instructional projects?

Craig is developing a 'fundamentals course' for beginners, focusing on constraint-based learning with games and problem-solving examples rather than dense technical instruction. He aims for this to speed up the learning process and make it more enjoyable.

Key Moments

B-Team Jiu Jitsu: Craig Jones, Nicky Rod, and Nicky Ryan | Lex Fridman Podcast #363

Lex Fridman

Science & Technology7 min read171 min video

Mar 6, 2023|1,459,604 views|13,598|1,181

agi ai ai podcast artificial intelligence artificial intelligence podcast craig jones nicky rod nicky ryan gordon ryan john danaher lex ai lex fridman lex jre lex mit

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Key Moments

TL;DR

Jiu Jitsu stars Craig Jones, Nicky Rod, and Nicky Ryan discuss B-Team, past dramas, and the sport's future.

Key Insights

The B-Team was formed after a split from John Danaher's DDS, partly due to personal conflicts and a desire for more freedom than Danaher's strict regime.

Mental preparation for competition varies wildly among elite grapplers, from intense visualization and strict rituals to deliberate avoidance of thought and minimal warm-ups, highlighting diverse psychological approaches to peak performance.

The ADCC (Abu Dhabi Combat Club) is noted for having lax steroid testing, leading to an assumption that many competitors use performance-enhancing drugs, which is seen as a way to gain an advantage in a rapidly professionalizing sport.

The current rivalry between Gordon Ryan and Nicky Rod is fueled by social media banter and competitive history, with high stakes not just for personal pride but also for brand image and financial stability.

B-Team Jiu Jitsu's training philosophy emphasizes a modern, light-hearted approach with a strong focus on professional athletes, marketing, and innovative teaching methods like constraint-based learning for beginners.

Injuries are a significant aspect of high-level grappling; while some athletes push through severe injuries (like Nicky Rod's torn ACL) to compete, others prioritize safety and recovery, with strategies varying from rigorous warm-ups to avoiding intense spontaneous rolls.

THE FORMATION OF B-TEAM JIU JITSU

The B-Team, a prominent Jiu Jitsu squad in Austin, Texas, was founded by Craig Jones, Nicky Rod, and Nicky Ryan, alongside Ethan Crelinsten. Its formation followed the dissolution of the 'Danaher Death Squad' (DDS), a team led by John Danaher. The split was reportedly due to personal problems and a desire among some members, like Craig Jones, for more freedom from Danaher's famously strict training regimen, despite deep personal connections and respect for Danaher's coaching intellect. The team aims for a more modern, light-hearted approach to the sport, focusing on professional athletes, strategic branding, and engaging interaction.

PERSONAL PHILOSOPHIES ON COMPETITION AND LOSS

The B-Team members exhibit diverse psychological approaches to competition. Craig Jones adopts a detached philosophy, viewing all human endeavors, including martial arts, as inherently 'silly.' He prioritizes enjoyment and avoids dwelling on wins or losses, often using humor to navigate competitive pressures. Nicky Rod, conversely, is intensely competitive, admitting to hating losing more than loving winning, which he acknowledges can sometimes hinder his activity. Nicky Ryan shares this sentiment, highlighting how the fear of losing can impact financial stability and brand reputation, though he strives to overcome this to compete more actively. These contrasting mindsets reveal the varied mental fortitude required at the elite level.

THE INFAMOUS GORDON RYAN RIVALRY

A significant point of discussion is the ongoing rivalry between Nicky Rod and Gordon Ryan, particularly highlighted by a recent EBI match and subsequent social media drama. Nicky Rod detailed their match, including sustaining a foot injury from a toe hold, and his strategic choices in overtime. The rivalry, though publicly contentious with accusations of greasing and steroid use, also features an underlying layer of respect and even humor, as exemplified by Gordon sending Nicky Rod flowers. This dynamic creates a captivating spectacle for fans, blending genuine competitive intensity with deliberate trash talk and entertainment, driving engagement within the Jiu Jitsu community.

STEROID USE IN ELITE GRAPPLING

The conversation delves into the controversial topic of steroid use in elite grappling. Craig Jones openly discusses the widespread assumption of steroid use in competitions like ADCC, where testing is perceived as lax or even non-existent. Nicky Rod, who openly states he is a natural athlete, was provoked into publicly accusing Gordon Ryan of steroid use after being accused of 'greasing' during a match. The B-Team members suggest that while steroids don't substitute technique, they can significantly aid recovery and training volume, indirectly enhancing performance, especially as more money enters the sport. This candid discussion highlights the ethical dilemmas and competitive pressures within professional grappling.

TRAINING PHILOSOPHIES AND INJURY MANAGEMENT

The athletes discuss their rigorous training regimens and approaches to injury. Nicky Rod, despite suffering a full ACL tear before ADCC, chose to compete, demonstrating extreme mental toughness, although he advises against such approaches due to the long-term health risks. He emphasizes the importance of proper warm-ups, prehab, and consistent lifting for injury prevention and overall performance. Craig Jones, conversely, adopts a seemingly casual approach to warm-ups and training intensity, prioritizing longevity and avoiding overtraining. Nicky Ryan, while acknowledging the value of intensity, also highlights the importance of consistency over merely pushing to 'death's door' in every session.

INNOVATIVE TEACHING AND LEARNING TECHNIQUES

B-Team is dedicated to evolving Jiu Jitsu instruction. Craig Jones advocates for 'constraint-based learning,' where beginners are presented with a problem (e.g., holding side control) before being taught solutions. This approach encourages problem-solving and organic discovery, accelerating the learning process by allowing students to grasp the 'why' behind techniques. Nicky Rod also emphasizes filming and reviewing training rounds to identify weaknesses and tailor positional drilling. This modern pedagogical approach aims to make Jiu Jitsu more engaging and effective, moving away from purely rote memorization, especially for their expanding white belt program, which incorporates wrestling and a balanced approach to top and bottom game.

CHALLENGES IN BUSINESS AND FRIENDSHIP

Running a professional Jiu Jitsu gym, particularly with friends and fellow elite athletes, presents unique challenges. The B-Team founders discuss the complexities of money, ego, and transparency threatening friendships, referencing their past falling out with a former member, Isaac. They stress the importance of clear communication and managing expectations, acknowledging that personal relationships can be strained when business interests and perceived entitlements clash. This highlights the delicate balance required to maintain a functional team environment amidst the competitive and financial pressures inherent in professional sports, emphasizing the human element within the martial arts business.

THE DECLINE OF GI JIU JITSU AND RISE OF NOGI

Craig Jones expresses a view that Gi Jiu Jitsu is declining in popularity, particularly among the younger generation, who are more drawn to the excitement and modern style of No-Gi grappling championed by athletes like the Rotolos and Gordon Ryan. He believes Gi tournaments, especially the more traditional IBJJF events, command less attention compared to No-Gi competitions, which are perceived as faster-paced, more wrestling-heavy, and incorporate dangerous leg lock techniques. This shift reflects an evolution in the sport's aesthetic and competitive landscape, with No-Gi becoming the dominant draw for both participants and spectators seeking high-action, submission-focused matches.

MMA INSIGHTS AND THE VOLKANOVSKI FIGHT

The team, particularly Craig Jones, shared insights from training MMA fighter Alexander Volkanovski for his bout against Islam Makhachev. Jones served as a grappling coach, focusing on cage wrestling, defensive strategies, and submission escapes for Volkanovski. Despite Volkanovski's eventual loss, Jones highlights his incredible gas tank, willpower, and technical ability to defend submissions. The experience underscores the unique challenges of MMA coaching, involving immense responsibility for a fighter's safety and the strategic adaptation of grappling techniques to an environment with striking. This engagement also reflects a growing recognition of elite grapplers' value in MMA fight preparation.

THE VALUE OF POSITIONAL SPARRING AND BAD POSITIONS

The B-Team heavily incorporates positional sparring into their training, an often-overlooked aspect in traditional Jiu Jitsu gyms. They find it crucial for making elite grapplers comfortable in disadvantaged positions (like bottom mount or turtle), fostering rapid learning and exposing weaknesses that might not surface in free rolling. This method, though mentally and emotionally taxing due to constant struggle, is seen as vital for developing confidence and a robust defensive game, reducing ego, and ensuring that athletes are not caught off guard in competition when facing superior opponents or unexpected scenarios.

FUTURE ENDEAVORS AND INSTRUCTIONALS

The B-Team members are actively developing new instructional content and projects. Craig Jones is working on a fundamentals course for beginners, using his constraint-based learning philosophy to make initial Jiu Jitsu instruction more engaging and effective. Nicky Rod is preparing instructionals on pre-match rituals and developing athleticism for grappling, aiming to offer diverse perspectives beyond traditional technical breakdowns. These projects reflect their commitment to not only competing at the highest levels but also shaping the future of Jiu Jitsu education through innovative and practical approaches, further cementing their influence in the grappling world.

Mentioned in This Episode

●Software & Apps

●Companies

●Organizations

●Books

●Drugs & Medications

●Concepts

●People Referenced

B-Team Training & Competition Philosophy

Practical takeaways from this episode

Do This

Be consistent in your training schedule, even if it's only a few times a week, to achieve long-term improvement.

Focus on problem-solving during training by discovering issues before being given direct solutions (constraint-based learning).

Warming up properly: ensure your body is warm before intense activity to minimize injury risk.

Utilize positional sparring to expose yourself to bad positions and develop escapes, especially if you're a higher-level practitioner.

Film and review your training rounds to identify specific problems and base your positional work around them.

Cultivate mental resilience through visualization of success and stressful scenarios before competition.

For MMA, learn to safely expose your back using turtle to stand up, borrowing from wrestling techniques.

For beginners, focus on fundamental movements and concepts, taught through games rather than complex techniques.

Avoid This

Don't solely rely on strength over technique, as too much muscle without proper application can lead to fatigue.

Avoid letting ego prevent learning; be willing to put yourself in bad positions to grow, even if it means losing in training.

Don't fight to the death in every training round, as this increases injury risk and burnout.

Avoid dwelling on losses; acknowledge them, learn, and move on.

Do not skip rehab and prehab for injuries, even after seemingly recovering.

Common Questions

The B Team Jiu Jitsu is a legendary team in Austin, Texas, comprising grapplers like Craig Jones, Nicky Rod, and Nicky Ryan. It was formed after the split of the 'Danaher Death Squad' (DDS), a team previously headed by John Danaher, due to 'personal problems' and ideological differences.

Topics

Injury Prevention Strength Training Mental Health & Psychology Human Performance Mindset & Self-Improvement Team Management Grappling Techniques Competitive Mindset Athletic Psychology Jiu-jitsu Training MMA Coaching Steroid Use In Sports Constraint-based Learning

Mentioned in this video

People

Alexander Volkanovski

UFC Featherweight Champion, considered a pound-for-pound great, whom Craig Jones coached for the Islam Makhachev fight.

Gilbert Burns

MMA fighter and elite grappler, highlighted by Nicky Rod as having some of the best submission grappling in MMA.

Conor McGregor

Irish MMA fighter known for his charismatic trash talk and ability to create spectacles, highly admired by Craig Jones for his early career banter.

Jason Rao

Former competitor and current gym owner from Long Island, mentioned as an 'absolute beast' in training despite not competing at the same level.

Charles Oliveira

MMA fighter and dangerous submission grappler, believed by Craig Jones to be a more dangerous grappler than Islam Makhachev in a submission grappling match.

Craig Jones

Two-time ADCC silver medalist, 'black belt slayer', known for his unique approach to competition, humor, and leg lock techniques.

Mark Bell

Host of a podcast where Nicky Rod discussed his rivalry with Gordon Ryan and steroid use.

Dan Gable

Legendary American wrestler and coach, known for his intense training philosophy.

Frank Hickman

Wrestling coach who assisted Craig Jones in training Alexander Volkanovski for the Islam Makhachev fight.

Lachlan Giles

Jiu Jitsu practitioner who trained with Craig Jones in Australia before Craig moved to the US.

Miyamoto Musashi

Legendary Japanese swordsman and philosopher, whose quote about multiple paths to the top of the mountain is used to conclude the podcast.

Eddie Cummings

Grappler whose leg-lock techniques inspired Craig Jones and was part of the DDS.

Damian Anderson

A member of B Team Jiu Jitsu, mentioned as a knowledgeable athlete and coach.

Vito Corleone

Full name of the character from The Godfather, whose quote about family loyalty was brought up by Lex.

Brian Ortega

MMA fighter with dangerous Jiu Jitsu submissions, whom Alexander Volkanovski was able to survive against.

Islam Makhachev

UFC Lightweight Champion, fought Alexander Volkanovski. Craig Jones helped Volkanovski prepare for him.

Don Corleone

Character from The Godfather, quoted by Lex Fridman regarding family loyalty.

Max Holloway

One of the greatest strikers in MMA, whom Alexander Volkanovski decisively out-struck.

John Belushi's Mom

A Reddit username, presumably Craig Jones' (or a proxy's), on which he is active.

Gordon Ryan

Prominent BJJ grappler, brother of Nicky Ryan, and former teammate, mentioned for his rivalry with Nicky Rod and his influence in Jiu Jitsu.

Jon Jones

MMA fighter admired by Nicky Rod for his ability to mix high-level striking and grappling, considered one of the greatest of all time.

Nicky Ryan

Brother of Gordon Ryan, key member of B Team, started training Jiu Jitsu at 13 and dropped out of high school to pursue it full-time.

Ethan Crelinsten

A member of B Team Jiu Jitsu, mentioned as a knowledgeable athlete and coach.

Khabib Nurmagomedov

Undefeated former UFC Lightweight Champion, mentioned by Nicky Ryan as the greatest MMA fighter of all time.

John Danaher

Head of the former Danaher Death Squad (DDS), known for his strict regime and for being a significant coach and mentor to the B Team members early in their careers.

Software & Apps

UFC Fight Pass

Streaming service that carried the EBI match between Nicky Rod and Gordon Ryan.

Drugs & Medications

MDMA

Mentioned as a drug that could facilitate honest communication and emotional openness, suggested as a solution for interpersonal conflicts.

Modafinil

Narcolepsy medication mentioned by Craig Jones for focus and physical recovery during travel, especially for time adjustment.

Xanax

Medication mentioned by Craig Jones for aiding sleep during travel for time adjustment.

TRT

A medical treatment involving testosterone, mentioned in the context of steroid use in sports.

Organizations

B Team Jiu Jitsu

Legendary Jiu Jitsu team in Austin, Texas, founded after the split of the Danaher Death Squad, focusing on professional athletes and a modern approach to training.

Danaher Death Squad

The original elite Jiu Jitsu team led by John Danaher, from which the B Team split.

Media

Cocaine Bear

Movie mentioned by Craig Jones after seeing its trailer.

Red Dead Redemption

Video game mentioned by Lex Fridman as having influenced his internal 'cowboy' persona.

Titanic

A disaster romance film that Lex Fridman admits made him cry, as part of his 'difficult wake up' ritual.

The Godfather

Classic crime film cited for Don Corleone's quote about family loyalty.

The Notebook

A romantic drama that Lex Fridman implies he has cried while watching, to everyone's surprise.

Companies

Willamina Models

A modeling agency in New York with whom Nicky Rod signed to pursue a fitness modeling career.

Concepts

Yoko Sankaku

A side triangle choke submission, mentioned by Nicky Rod as a technique he is actively working on and implementing in competition due to its multiple offensive options.

Books

The Bugapedia

An instructional video on the 'buggy choke' created by Nicky Rod's younger brother.

Just Stand Up

An instructional video by Craig Jones focusing on effective stand-up techniques in MMA, particularly from the turtle position.

Power Bottom

An instructional video by Craig Jones offering an 'inclusive modern approach to the guard,' noted for its innovative content beyond just its humorous title.

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