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February 17, 2026
BJJ BONUS: Cesar Gracie on Early Days of BJJ & Building a Fight Team | Ep 31
In this episode, I sit down with Cesar Gracie, one of the most influential figures in bringing Brazilian Jiu-Jitsu to the United States. Cesar is the grandson of Carlos Gracie, founder of the Gracie system, and built the legendary Gracie Fighter Team in Northern California, coaching UFC stars including Nick Diaz, Nate Diaz, Gilbert Melendez, Jake Shields, Dave Terrell, and BJ Penn. We discuss how BJJ actually got started in America and Cesar's role opening the first academy with the Machados, the early days training out of a house in Redondo Beach and teaching Chuck Norris at his Encino home, and why Cesar moved to Northern California in 1992 to build his own school. Cesar shares his eclectic training philosophy that mixed gi and no-gi from day one, welcomed wrestlers and sambo practitioners when other schools were insular, and created an environment where students had to prove they were tough enough to belong. We dive into the reality of coaching elite fighters through the early UFC era when purses were $7,000 and tournaments meant three fights in one night, why Cesar stepped away from managing professional fighters as the sport became corporate, and the strain when business relationships replace friendships at the highest levels. Whether you're a BJJ practitioner interested in the sport's origins, a coach balancing competition with sustainability, or fascinated by how Brazilian Jiu-Jitsu exploded from backyard garages to a global phenomenon, this conversation delivers raw history and hard-earned wisdom on longevity in the sport. Cesar Gracie contacts Instagram: https://www.instagram.com/cesargraciebjj/ Facebook: https://www.facebook.com/cesar.gracie/ Cesar Gracie Academy: https://www.graciefighter.com/ Carlos Gracie https://en.wikipedia.org/wiki/Carlos_Gracie Ralph Gracie https://www.ralphgracie.com/ Rigan Machado https://www.theacademybeverlyhills.com/instructors/rigan-machado/ Jean Jacques Machado https://www.jjmachado.com/jean-jacques-machado Carlos Machado https://www.carlosmachado.net/lineage---legacy Gracie Diet https://www.roycegraciejj.com/gracie-diet/ Rorion Gracie https://www.roriongracie.com/ Royce Gracie https://www.roycegraciejj.com/ Rickson Gracie https://www.ricksongracie.com/ricksongracie/about Helio Gracie https://en.wikipedia.org/wiki/H%C3%A9lio_Gracie John Machado https://johnmachadobjj.com/professor-john-machado/ Chuck Norris https://en.wikipedia.org/wiki/Chuck_Norris Renzo Gracie https://renzogracieacademy.com/instructors/ Riichard Norton https://en.wikipedia.org/wiki/Richard_Norton_(actor) Howard Jackson https://en.wikipedia.org/wiki/Howard_Jackson_(kickboxer) Bob Wall https://en.wikipedia.org/wiki/Robert_Wall Carlson Gracie https://en.wikipedia.org/wiki/Carlson_Gracie John Danaher https://en.wikipedia.org/wiki/John_Danaher_(martial_artist) Matt Serra https://en.wikipedia.org/wiki/Matt_Serra Gordon Ryan https://en.wikipedia.org/wiki/Gordon_Ryan Ryan Gracie https://en.wikipedia.org/wiki/Ryan_Gracie Nino Schembri https://en.wikipedia.org/wiki/Nino_Schembri Fabio Santos http://fabiojiujitsu.com/master-fabio-santos Dave Meyer vs. Nino Schembri https://www.youtube.com/watch?v=zUysb6lDl7c&t=34s BJ Penn https://en.wikipedia.org/wiki/B.J._Penn Dave Terrell https://www.norcalfighting.com/instructors/ Dave Camarillo https://www.instagram.com/davecamarillo/?hl=en Jake Sheilds https://en.wikipedia.org/wiki/Jake_Shields Gilbert Melendez https://en.wikipedia.org/wiki/Gilbert_Melendez Nick Diaz https://en.wikipedia.org/wiki/Nick_Diaz Nate Diaz https://en.wikipedia.org/wiki/Nate_Diaz Martin Armendarez https://www.sherdog.com/fighter/Marty-Armendarez-500 Carlos Gracie Jr. https://online.graciebarra.com/pages/blog?p=carlos-gracie-jr-the-architect-of-gracie-barras-global-movement Rolls Gracie https://en.wikipedia.org/wiki/Rolls_Gracie Conor McGregor https://en.wikipedia.org/wiki/Conor_McGregor Gleison Tibau https://en.wikipedia.org/wiki/Gleison_Tibau Andre Ward (Boxer) https://en.wikipedia.org/wiki/Andre_Ward Val Ignatov https://www.sherdog.com/fighter/Valeri-Ignatov-216 Cameron Earle https://www.bjjee.com/bjj-news/the-jiu-jitsu-prodigy-now-serving-life-in-prison-seen-for-the-first-time-in-decades/ Roger Gracie https://rogergracie.com/roger-gracie John Will https://www.redcatacademy.com.au/john_will.html Eddie Bravo https://en.wikipedia.org/wiki/Eddie_Bravo Kurt Osiander https://www.bjjheroes.com/bjj-fighters/kurt-osiander Music “Disambiguation” by Robel Borja https://open.spotify.com/artist/7j0DUZ79z4edeLkU2H1UoJ?si=eISl0YfaQ-yLThljs48j5A Chapters: 00:00 - Introduction 03:15 - Early Days of BJJ in the US 05:45 - Training with the Machados 17:30 - Building the Competition Team 26:27 - Training Philosophy and Toughness 29:32 - Managing Fighters 32:12 - MMA Training Approach 35:27 - Transition Away from MMA 40:57 - Evolution of Jiu-Jitsu 47:29 - Final Thoughts and Advice 50:49 - Closing
February 12, 2026
Real Street Self Defense | What Many Martial Arts Don't Prepare You For | Ep.30
What really works in what's called "the street"? After decades of martial arts training, I can tell you this: most people who think they're prepared for a real fight may be mistaken. In this episode, I break down the truth about street fighting versus sport training. This isn't about forms or point sparring—it's about the six critical variables that can shape a fight: the physical environment you're in, weapons (theirs or yours), multiple attackers, bystanders, what you're wearing, and your physical state when violence finds you. I walk through what I call the "circle of training"—seven essential areas you must develop if you want real self-defense capability: physical attributes (strength, speed, toughness), punching and elbow work, kicking and knee strikes, takedowns and throws, ground fighting, weapons defense, and scenario training under adrenal stress. Then I explain how to modify your current training to prepare for reality. From why your BJJ might get you trouble on concrete, to how a chair becomes a weapon, to why training in jeans and shoes changes everything—these are hard-won lessons most martial arts schools won't teach you. I also get specific: why you need to practice grappling with strikes allowed, how to train knife defense that actually works (hint: wooden knives don't cut it), and why breaking the social contract with the first strike might save your life. This episode is twice as long as usual because there's too much at stake to leave anything out. Whether you train in martial arts or not, if you want to protect yourself and your family, understanding these principles could be the difference between going home safe and becoming a statistic. If you found this valuable, please like, share, and subscribe. Drop a comment on YouTube with your thoughts—I read and respond to every one. Krissa Hjartar Instagram: @krissa.jiujitsu YouTube: @krissajiujitsu Art: www.krissa.art Rogue Black Belt Books https://www.goodreads.com/series/82393-rogue-black-belt Dog Brothers https://dogbrothers.com/ Dan Inosanto https://en.wikipedia.org/wiki/Dan_Inosanto Dan Inosanto Knife vs. Gun https://www.youtube.com/watch?v=9BNkOTTRW9o Cesar Gracie https://www.bjjheroes.com/bjj-fighters/cesar-gracie Rigan Machado https://www.theacademybeverlyhills.com/instructors/rigan-machado/ Model Mugging https://modelmugging.org/ John Will https://www.redcatacademy.com.au/john_will.html Jeff Thompson book https://www.goodreads.com/book/show/651654.Watch_My_Back Special thanks to Jamie MacMillan for his assistance with photos Music “Disambiguation” by Robel Borja https://open.spotify.com/artist/7j0DUZ79z4edeLkU2H1UoJ?si=eISl0YfaQ-yLThljs48j5A Chapters: 00:00 - Intro 02:39 - What is Self-Defense? 08:04 - Six Variables of Street Fighting 08:45 - Physical Environment 10:45 - Weapons 14:24 - Number of Opponents 16:35 - Bystanders 17:33 - Clothing 20:45 - Physical and Mental State 22:10 - The Circle of Training 24:48 - Physical Attributes 30:29 - Punching 34:18 - Kicking 38:30 - Takedowns and Throws 41:50 - Ground Fighting 50:31 - Weapons 51:07 - Knife Defense 56:16 - Gun Defense 57:46 - Stick Fighting 58:38 - Scenarios and Adrenal Training 59:29 - Situational Awareness 1:00:30 - Adrenal Stress Training 1:04:03 - The Fence Concept 1:08:40 - Closing Thoughts
February 10, 2026
BJJ BONUS: Caio Terra on Technique, Champions & Training Smart | Ep. 29
In this episode, I sit down with Professor Caio Terra, a BJJ black belt and one of the most accomplished competitors and coaches in Brazilian Jiu-Jitsu history. Caio is a multiple-time world champion who competed at rooster weight—the smallest division—yet regularly defeated opponents in the absolute (open weight) division, sometimes facing competitors literally twice his size. He received his black belt in 2006 and has since built the Caio Terra Academy in San Jose, California, and the Caio Terra Brazilian Jiu-Jitsu Association (CTA), producing numerous world champions and helping students worldwide through Caio Online. We discuss what separates understanding from mimicking in jiu-jitsu and why the students who struggle most at first often become the best, the evolution of BJJ training culture from the brutal 1990s to today's more technical approach, and Caio's unique teaching philosophy that encourages every student to develop their own distinct style rather than copying a template. Caio shares why he was initially the "worst student" his teacher ever had, how he learned to translate techniques to his own body rather than just replicate movements, and why counter-attacking based on what your opponent gives you is more effective than forcing positions. We also dive into the challenges of adapting your game as you age and lose physical attributes you once relied on, the price of training too hard and the injuries that come from years of elite competition, and why technique will always matter more than strength or cardio. Caio opens up about his car accident and ongoing shoulder issues, the regret of not doing more joint rehab earlier in his career, and how the lessons learned on the mat—problem-solving, adaptation, and resilience—translate directly to navigating life's challenges off the mat. Whether you're a BJJ practitioner looking to develop your own game, a coach seeking insights on how to build champions without creating clones, or someone interested in how world-class athletes balance competitive success with long-term health and teaching, this conversation delivers hard-earned wisdom, honest reflections on the cost of greatness, and inspiration to train smarter while staying true to your own path. Caio Terra Academy https://bjjsanjose.com/ Caio Terra Online https://caioterra.com/ Ricardo Vieira https://en.wikipedia.org/wiki/Ricardo_Vieira Rodrigo 'Comprido' Medeiros https://pt.wikipedia.org/wiki/Rodrigo_Medeiros Roger Gracie https://en.wikipedia.org/wiki/Roger_Gracie David Mitchell https://www.instagram.com/dmitch442 Woolf Barnato, Black Sheep BJJ https://www.blacksheepjiujitsu.com/ Alexandre "Xande" Ribeiro https://en.wikipedia.org/wiki/Alexandre_Ribeiro Bruno Malfacine https://www.brunomalfacine.com/academy/ Music: “Disambiguation” by Robel Borja https://open.spotify.com/artist/7j0DUZ79z4edeLkU2H1UoJ?si=eISl0YfaQ-yLThljs48j5A 00:00 - Introduction 02:44 - Getting Started in Brazilian Jiu-Jitsu 08:38 - Learning Through Understanding vs Mimicking 19:12 - Teaching Philosophy and Counter-Attacking 09:39 - Evolution of Training Culture 21:28 - Building Champions and Individual Styles 25:40 - Legacy and Social Media 28:58 - Car Accident and Dealing with Challenges 32:24 - Adapting to Age and Limitations 35:19 - Technique Over Strength 48:04 - Training Intensity and Body Preservation 55:44 - Closing Thoughts
February 6, 2026
BJJ Bonus: How to Minimize Injuries - EP 28
After 30+ years as a black belt in Brazilian Jiu-Jitsu, I recently received my coral belt (7th degree). People keep asking me the same question: How have I stayed in the sport this long without getting sidelined? The answer isn't luck—it's strategy. In this episode, I break down the exact framework I've used to train for decades while minimizing injury. This isn't about avoiding all damage—if you're gonna drive your Cadillac down the highway of life, you're gonna take some dings. But there's a massive difference between expected wear and preventable damage that ends careers. I walk through the three types of injuries every martial artist faces: tweaks you can train through, injuries that take you off the mat temporarily, and the ones that end your training permanently. Then I share my five-rule system for staying safe: choosing the right instructor and school culture, selecting training partners wisely, creating a safe physical environment, bringing the right attitude to every roll, and maintaining your body as a high-performance machine. From managing space on the mat to understanding why leg attacks increase injury risk, from the "tap early, tap often" philosophy to why cold showers matter more than you think—these are battle-tested principles that have kept me training when others had to quit. I also get into the specifics: why training near walls is safer, how to warm up joints (not just stretch muscles), and why leaving your ego at the door might be the most important injury prevention tool you have. Whether you're in martial arts, CrossFit, or any physical pursuit, understanding injury prevention is the difference between a lifetime practice and a short-lived hobby. If this helps you stay in the game longer, please like, share, and subscribe. Drop a comment with your own injury prevention strategies—I'd love to hear what's worked for you. Rigan Machado https://www.theacademybeverlyhills.com/instructors/rigan-machado/ Coral belt https://bjjfanatics.com/blogs/news/coral-belt-bjj?srsltid=AfmBOoqyqtCPanHwuoQtjRXUMB4HSyFBCRGmh3kfv0Ee60irimLYoI6k El Niño Training Center https://elninomma.com/ Gil Melendez https://en.wikipedia.org/wiki/Gilbert_Melendez IBJJF Rules https://ibjjf.com/books-videos Tabata https://www.verywellfit.com/tabata-training-definition-1230982 Music: “Disambiguation” by Robel Borja https://open.spotify.com/artist/7j0DUZ79z4edeLkU2H1UoJ?si=eISl0YfaQ-yLThljs48j5A Chapters: 0:00 - Introduction & Coral Belt Story 3:37 - Pain vs Injury: Understanding the Difference 4:05 - Three Types of Injuries 6:37 - Five Rules to Avoid Injury 7:08 - Rule 1: Choose the Right Instructor & School 14:51 - Rule 2: Choose the Right Training Partners 18:31 - Rule 3: Safe Physical Environment 26:20 - Rule 4: Come With the Right Attitude 31:19 - Rule 5: Bring a Good Machine to the Mat 36:52 - Conclusion & Final Thoughts