The 32 Principles: Harnessing the Power of Jiu-Jitsu to Succeed in Business, Relationships, and Life is a self-help book by Rener Gracie published in 2023.
The timeless wisdom of Brazilian Jiu-Jitsu translates into practical lessons for everyday success. By exploring the core principles behind this martial art, Gracie reveals how the same strategies used on the mat can be applied to overcome challenges in business, relationships, and personal growth. From leveraging momentum to adapting to change, these principles provide a roadmap for navigating adversity with confidence and grace.
Just as Jiu-Jitsu teaches how to use an opponent’s strength against them, Gracie shows how we can turn life’s challenges into advantages. With each principle, Gracie teaches a BJJ technique while explaining the metaphorical tool, empowering readers to act with purpose in all areas of life.
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Enjoy!
Table of Contents
- 1 : The Connection Principle
- 2 : The Detachment Principle
- 3 : The Distance Principle
- 4 : The Pyramid Principle
- 5 : The Creation Principle
- 6 : The Acceptance Principle
- 7 : The Velocity Principle
- 8 : The Clock Principle
- 9 : The River Principle
- 10 : The Frame Principle
- 11 : The Kuzushi Principle
- 12 : The Reconnaissance Principle
- 13 : The Prevention Principle
- 14 : The Tension Principle
- 15 : The Fork Principle
- 16 : The Posture Principle
- 17 : The False Surrender Principle
- 18 : The Depletion Principle
- 19 : The Isolation Principle
- 20 : The Sacrifice Principle
- 21 : The Momentum Principle
- 22 : The Pivot Principle
- 23 : The Tagalong Principle
- 24 : The Overload Principle
- 25 : The Anchor Principle
- 26 : The Ratchet Principle
- 27 : The Buoyancy Principle
- 28 : The Head Control Principle
- 29 : The Redirection Principle
- 30 : The Mobility Principle
- 31 : The Centerline Principle
- 32 : The Grandmaster Principle
1 : The Connection Principle
WHAT — Optimizing success by constantly evolving the tools you use to connect with others (prevent, promote, and predict movement)
TECHNIQUE — Trap & Roll
BJJ — use physical appendages make connection with opponents (hands, feet, arms, legs)
LIFE — use of mental and personality-driven equivalents to connect with others (ability to communicate, listen, negotiate, observe, problem solve, empathize)
2 : The Detachment Principle
WHAT — Recognizing when holding on does more harm than good, and when letting go does more good than imagined
TECHNIQUE — Americana
BJJ — When connected with an opponent and they lift you, release
LIFE — take a step back for a more advantageous position – in argument, towards goal, toxic relationships, change of profession, etc
3 : The Distance Principle
WHAT — Understanding the impact that distance has on your effectiveness
TECHNIQUE — Punch Protection
BJJ — Whoever manages the distance manages the damage (green & red zone)
LIFE —The positions we grant to others in our life affect our mental energy (not just people – work, school, etc)
4 : The Pyramid Principle
WHAT — Investing in a strong foundation
TECHNIQUE — Solid Base & Balance
BJJ — In order to control adversaries, you need balance in free-flowing positions
LIFE — Develop foundational emotional & communicative tools that help us navigate a variety of potential obstacles while remaining balanced
5 : The Creation Principle
WHAT — Begin with the end goal in mind and using targeted actions to make it a reality
TECHNIQUE — Armbar from Mount
BJJ — Use targeted actions to force specific reactions that can be used to your advantage
LIFE — To reach a goal, break it down into smaller steps
6 : The Acceptance Principle
WHAT — Recognizing when it’s better to yield than to resist
TECHNIQUE — Taking The Back from Mount
BJJ — Strategic yielding (when resistance would be futile) gives time for positive actions (conserving energy, getting slightly better position than opponent planned)
LIFE — Life is change, and the first step in change is acceptance
7 : The Velocity Principle
WHAT — Adapting your speed to maintain balance and optimize outcomes
TECHNIQUE — Entry + Clinch / Bodylock
BJJ — Change the speed at which we grapple to keep opponents guessing
LIFE — Always act quickly and decisively when you see an opportunity
8 : The Clock Principle
WHAT — The right move at the wrong time is the wrong move
TECHNIQUE — Shrimp Escape From Bottom of Side Control
BJJ — By disrupting the timing of opponents’ techniques, you take better control
LIFE — Small disruptions can build momentum against your goals
9 : The River Principle
WHAT — Overcoming obstacles by flowing around them.
TECHNIQUE — Standing Armbar
BJJ — When one move is blocked, it opens the opportunity for another
LIFE — Many things you can’t conquer with power – take the path of least resistance while never losing the primary goal
10 : The Frame Principle
WHAT — Increasing effectiveness by enhancing systematic efficiency
TECHNIQUE — Headlock Escape
BJJ — Use skeletal structure over muscles to optimize leverage in positions
LIFE — All parts of your system need to be in proper alignment to produce at a high-level
11 : The Kuzushi Principle
WHAT — Seeking first to understand, then to be understood
TECHNIQUE — Hook Sweep
BJJ — To break one’s balance, you first need to understand where it’s rooted
LIFE — A setback is always because at some point, we became unbalanced
12 : The Reconnaissance Principle
WHAT — The answers you seek do exist, and never underestimating the power of information
TECHNIQUE — 2 Mounted Headlock Escapes
BJJ — You can more easily counter your opponent if you know / can predict them – put them under pressure and they will display their weakness
LIFE — More information you gather → better you can strategize and eventually overcome
13 : The Prevention Principle
WHAT — Accept that sometimes the only way to win is to avoid losing
TECHNIQUE — Recovering Guard
BJJ — Sometimes, stop the opponent from their objectives, rather than only your goals
LIFE — Understand their goals to bond with people instead of working against them
14 : The Tension Principle
WHAT — Recognize when tension is an asset and when it is a liability
TECHNIQUE — Drag Defense (from Women Empowered)
BJJ — Physical tension can reveal your opponents intentions
LIFE — Prove a system by putting it under pressure (like metal)
15 : The Fork Principle
WHAT —- Optimize outcomes by pursuing win-win equations
TECHNIQUE — Armbar & Triangle from Mount
BJJ — Create a dilemma in which our opponent has no positive options remaining
LIFE — Pursue optimal outcomes for multiple stakeholders in a given situation
16 : The Posture Principle
WHAT —- Identify the source of the problem, then target your resources accordingly
TECHNIQUE — Bodylock Takedown
BJJ — Techniques rely on the opponents posture
LIFE — Few things are more important than how you carry yourself
17 : The False Surrender Principle
WHAT —- Feign compliance and seize the opportunity when it presents itself
TECHNIQUE — Guard Getup
BJJ — When you are not moving forward or progressing, this does not mean you’re making the wrong move
LIFE — Advance your goals by taking time to build the necessary skills & create more advantageous opportunities
18 : The Depletion Principle
WHAT —- Overcome resistance through patience, persistence, and pressure
TECHNIQUE — Mount Control
BJJ — Deplete opponent faster than yourself – use gravity & be heavy
LIFE — Pace your energies, whether developing habits, working towards a goal, etc
19 : The Isolation Principle
WHAT —- Leverage the influence of a crowd and the power of isolation
TECHNIQUE — Suspect Compliance – Handcuff Maneuver
BJJ — Creating a lack of resources, like forcing a limb to isolation
LIFE — Isolating a problem and a systematic approach will show the solution
20 : The Sacrifice Principle
WHAT — Giving up something of actual or perceived value to gain a tactical advantage
TECHNIQUE — Deescalation
BJJ — Offer something to the opponent as a decoy
LIFE — To gain something, you have to make sacrifices somewhere else
21 : The Momentum Principle
WHAT —- Recognizing where things are headed and knowing where things need to go.
TECHNIQUE — Double Ankle Sweep
BJJ — Always be in-tune to free energy, especially with your opponent’s momentum
LIFE — Hitch on the momentum of some natural event – take advantage of the opportunity
22 : The Pivot Principle
WHAT —- Change your perspective on a person, product, or process to increase effectiveness
TECHNIQUE — Bodylock Fail to Heelhook Takedown
BJJ — Master angles to get more leverage and then more power
LIFE — Sometimes you need to pivot strategies for anything in life, from parenting to relationship to job
23 : The Tagalong Principle
WHAT —- Identify trends, innovations, and opportunities that’ll maximize efficiency
TECHNIQUE — Guillotine from Guard
BJJ — Connect to your opponent but not so heavy your movements can be read
LIFE — Leverage things to make you more efficient, whether technology, etc
24 : The Overload Principle
WHAT —- Identify where you have a unique advantage, then double down
TECHNIQUE — Rear Naked Choke
BJJ — Allocate multiple resources to focus on an opponent’s single bodypart
LIFE — Overload on a specific area to have a concentrated effort
25 : The Anchor Principle
WHAT —- Commit wholeheartedly to people, principles, and processes that optimize your effectiveness & impact
TECHNIQUE — Ground Headlock Escape #2
BJJ — Pin your opponent to increase your own potential
LIFE — Don’t fall victim to anchoring bias
26 : The Ratchet Principle
WHAT —- Small, persistent advancements add up to significant gains over time
TECHNIQUE — Punch-Block Variation of Trap and Roll
BJJ — Gain 1 inch at a time & never relinquish that position
LIFE — How habits are built (described more in Atomic Habits & The Slight Edge)
27 : The Buoyancy Principle
WHAT —- Leverage predictability to build allies and break enemies
TECHNIQUE — Hidden-Arm Technique + Palm Peel
BJJ — It’s human nature to try to rise – exploit with unexpected responses from the bottom and traps from the top
LIFE — People generally follows a pattern – they always reveal who they truly are
28 : The Head Control Principle
WHAT —- Identify the primary influence in an organization and target your efforts accordingly
TECHNIQUE — Triangle Choke
BJJ — Control the head controls the posture, mobility, & balance
LIFE — If you aren’t working on the right area, your efforts will be in vain
29 : The Redirection Principle
WHAT —- Use unfavorable circumstances to create favorable outcomes
TECHNIQUE — Taking the Back from Forearm Choke in Guard
BJJ — Use opponent’s force against them – change angle of impact
LIFE — Redirect negative emotions to refocus – anger into a workout, etc
30 : The Mobility Principle
WHAT —- Accept things you cannot change, while having courage to change what you can
TECHNIQUE — Recovering Guard From Mount
BJJ — Sometimes it’s easier to reposition ourselves than move a bigger opponent
LIFE — Easiest way to avoid an obstacle – move yourself
31 : The Centerline Principle
WHAT —- Own your life by setting boundaries
TECHNIQUE — Twisting Arm Control / Gift Wrap
BJJ — Establish control of the centerline & trap a pair of appendages in 1 of the 4 quadrants
LIFE — Set fair boundaries and have confidence in yourself & judgment
32 : The Grandmaster Principle
WHAT —- Have the confidence of a black belt AND the humility of a white belt
TECHNIQUE — Americana Variation
BJJ — Cannot only memorize techniques but explore possibilities & variations
LIFE — Everybody always have room for improvement – learn to think for yourself
Check out more Self-Help posts!
- The 32 Principles by Rener Gracie
- 168 Hours: You Have More Time Than You Think by Laura Vanderkam
- The Slight Edge by Jeff Olson
- The Art Of Happiness by The Dalai Lama & Howard Cutler
- The Road Back To You by Ian Morgan Cron & Suzanne Stabile
- The Life-Changing Magic Of Tidying Up by Marie Kondo
- High Conflict by Amanda Ripley
- The Hidden Habits Of Genius by Craig Wright
- Range by David Epstein
- Atomic Habits by James Clear
- Essentialism by Greg McKeown
- The Obstacle Is The Way by Ryan Holiday
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