Episodes

3d ago

Josh Peters and Stephan Kesting look at the evolution of effective teaching methods, school culture, risk, cross-training, and why you want your students to become better than you in Brazilian Jiu-Jitsu. Follow Josh on Instagram https://www.instagram.com/joshcpmma/ and check out his school in the Maryland area at https://combatprinciplesmma.com/ And if you want concrete examples of how training in BJJ creates the skills to deal with the rest of life check out my best-selling book, Perseverance, Life and Death in the Subarctic, available anywhere you get physical, digital and audio books and also here: https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/. That journey wouldn't have been possible without my jiu-jitsu training, and there were lessons I learned on that trip that inform my life to this day.

Dec 2

Catch wrestling was a brutal method for settling disputes on the American Frontier as well as one of the largest, most respected spectator sports prior to the modern era. In this episode Val Childs - who has been training in catch wrestling since he was 5 - takes us on a tour through the historical roots of catch, the modern catch competition circuit, and the training methods that can be adopted to make any combat athlete much more effective. Incidentally, catch wrestling has had a significant impact on my own development. For example it has had a strong influence on my submission game as you can see in something like the Kimura Roadmap. https://www.grapplearts.com/kimura . Follow Val Childs on Instagram https://www.instagram.com/cc_catchwrestling or check out his school in San Antonio, Texas at https://combatcitysa.com/

Nov 18

AOJ black belt Tom Wortman is a fierce competitor; he won IBJJ Pans, Euros, North Americans and Master Worlds in a single year as a brown belt. He's also a jiu-jitsu gypsy, typically training at a club for 3 to 6 months, then moving thousands of miles to see a new part of the country and training at a new club. Find out how he he does this, what the red and green flags are for training at new clubs, how to stay injury free even when training 7 days a week, and redefining success on your own terms. I hope you find Tom as inspiring and insightful as I did - enjoy! Also, please rate and review this podcast on whichever podcast platform you listen to it - I can't emphasize enough how useful this is and how much I appreciate it. Finally, if you're interested in my take on living life on your own terms please check out my best-selling book, Perseverance, Life and Death in the Subarctic, available anywhere you get physical, digital and audio books and also here: https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ Thanks! Stephan

Nov 4

Canoeist and author Adam Shoalts on the mindset that drives individuals to seek adventure, and the importance of safety and decision-making in the wilderness. We also dive into the mysterious disappearance of the greatest explorer you've never heard of. Grab Adam's book, Vanished Beyond the Map, anywhere books are sold or here: https://adamshoalts.com/literature/ Follow Stephan Kesting's outdoor adventures here: YouTube - https://www.youtube.com/@essentialwilderness Instagram - https://www.instagram.com/essentialwilderness TikTok - https://www.tiktok.com/@essentialwilderness Check out Stephan's book, Perseverance, Life and Death in the Subarctic here: https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ And here are some links to the audio-only form this podcast : Spotify: https://open.spotify.com/show/5NTGdrtMZv8JcxpUBcdREx Apple Podcasts: https://podcasts.apple.com/ca/podcast/strenuous-life-podcast-stephan-kesting-grapplearts/id320705565?mt=2 Stitcher: https://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast Cheers, Stephan Kesting

Oct 28

Today the tables get turned and I end up on the other end of the microphone as Steve Kwan from BJJ Mental Models picks my brain about the huge benefits that arise to treating your jiu-jitsu submissions as positions first, and submissions second . I promise this will make perfect sense by the end of the episode, and may change how you approach your training. Check out my positional approach to mastering the Kimura and tapping out more training partners and competition opponents at https://www.grapplearts.com/kimura And check out Steve Kwan's excellent BJJ Mental Models podcast at https://www.bjjmentalmodels.com Thanks! Stephan

Oct 21

Renowned BJJ blackbelt Roy Dean came onto The Strenuous Life Podcast to talk about his research into how BJJ got started in North America, martial arts culture in Japan, the power of Judo in self defense situations, the importance of role models in shaping one's conception of masculinitym and more. If you get a chance, please give this show a rating in Spotify or Apple Podcasts. That really helps! Also, you can order Roy's new book "Groundswell" here: https://www.kickstarter.com/projects/bjjpioneers/groundswell-the-rise-of-brazilian-jiu-jitsu-in-america And check out "The Kimura Roadmap" here: https://www.grapplearts.com/kimura Cheers, Stephan Kesting

Oct 7

Beatrice Jin shares the competition strategies that have allowed her to become the American National adult black belt middleweight champion and one of the top ranked black belts in the world. From guard pulls to sweeps to takedowns to pin escapes to conditioning to KO grips to structuring open mats so that they become a competitive advantage for you, Beatrice doesn't hold anything back. If you compete, or if you're thinking about competing, this is a must-listen. Follow Beatrice on Instagram at @berimbozo and her incredibly successful women's open mat program at @dmvwomensbjj . Or train with her at Kogaion Academy in Arlington, VA.

Sep 23

Alicia Reitz and I dive deep into how BJJ can be used to develop a strong sense of self confidence for everyone, and how that self confidence can then be put to good use in self defense and the the rest of your life. We also digress a little into specifics of the social media drama that I was involved in recently, which certainly raised my blood pressure just a little. Alicia Reitz (Hon.B.Kin, B.Ed. Hon.B.Kin, B.Ed.) is a BJJ Brown Belt and does in person and remote coaching. Follow her and get in touch with her via Instagram at @angelishfit. Please like, share and subscribe. And if you sometimes prefer your podcasts in video form, click here to check out this episode on the Strenuous Life YouTube Channel . Thank you so much, Stephan Kesting P.S. If you're interested in the topic of building self confidence and mental fortitude I think you might like my book about the physical, mental, and emotional aspects of dealing with extreme circumstances, available in hardcover, Kindle, or audiobook format everywhere including Amazon here: Perseverance, Life and Death in the Subarctic

Sep 9

James Deirmendjian a strength and conditioning coach specialising in combat and tactical athletes who ALSO competes in BJJ, fighting against much younger opponents. As such he was the perfect choice to finish our 4-part series on hybrid training and the science of developing strength and endurance at the same time. In this episode James and I touch on many topics, including… The most important aspects of fitness for winning matches in BJJ and how to develop it The difference between getting tired in a match vs not recovering between matches How to schedule weightlifting and cardio so they don't interfere with each How to recover more fully between workouts Training to maintain your cognitive abilities under stress And much more. Reach out to James on Instagram at @fight_fit_training And check out The Strenuous Life Podcast on YouTube here . And if you're interested in adventures and the mindset required to keep going against all odds check out my own book, Perseverance, Life and Death in the Subarctic: https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/

Sep 1

James Pieratt from Wild Hunt Conditioning joins us to share what he learned on an expedition in which he ran 802 miles through nearly the entire state of California. James is unique in the ultrarunning community because he also lifts heavy weights and trains in BJJ. We looked at the mindset and philosophy required for ultrarunning, the emotional journey of endurance athletes, and the importance of strength training for overall health and performance. We also covered training regimens, the science behind strength and endurance training, and shared insights for athletes looking to enhance their performance. Check out James' training programs at https://wildhuntconditioning.com/ and follow him on Instagram at @wildhuntconditioning And if you're interested in adventures and the mindset required to keep going against all odds check out my own book, Perseverance, Life and Death in the Subarctic: https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ Thanks! Stephan Kesting

Aug 18

Record-setting powerlifter and freak athlete Chris Duffin discusses the intricacies of hybrid training, focusing on the balance between strength and endurance. He shares his unique qualifications, including his experience with elite athletes and his world record feats. Chris breaks down the relative importance of skill, and the mechanical, neurological, and metabolic factors that influence power output, and the often-overlooked role of the diaphragm in performance. Duffin also provides insights on training for generalists, emphasizing the need for injury mitigation and effective training strategies. Check out Chris's site at https://www.chrisduffin.com/ and his LiftLab App that helps athletes optimize their training using tools that previously were out of range for most recreational athletes: And check out my own book, Perseverance, Life and Death in the Subarctic, on Amazon or anywhere books, ebooks, and audiobooks are sold! https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ Thanks! Stephan Kesting

Aug 4

Mike McCastle smashed David Goggins' pullup record by doing 5,804 pull-ups in 24 hours while wearing a 30-pound backpack... and pulled an F-150 pickup truck 22 miles through Death Valley... and flipped a 250 lb tire for 13 miles... and climbed a rope for the equivalent distance of Mount Everest... and has trained MMA fighters, alpinists, and extreme adventurers like Colin O'Brady, the first man to cross Antarctica solo and unsupported. As such, he's the perfect person to kick off our 4-part series on hybrid training, where we'll delve into the art and science of maximising strength AND endurance at the same time. Some key areas covered include: - How hybrid training is about giving yourself options - Why strength training builds durability in joints and tendons - How to achieve your goals by reverse engineering the outcome - How to build mental toughness through conscious choices - Exactly how training should be tailored to individual needs and goals - Why recovery is crucial for optimal performance. - How to include skill development within your sport into your training phases - The methods Mike has used to create chaos in training to prepare for unpredictability - How training often and testing rarely is key to success. Subscribe to this channel to be notified of new episodes in this series when they come out! Check out Mike's website at https://www.mikemccastle.com/ and his Instagram at https://www.instagram.com/mikemccastle/ And check out my own book, Perseverance, Life and Death in the Subarctic, on Amazon or anywhere books, ebooks, and audiobooks are sold! https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/

Jul 23

Martial arts pioneer Tom Callos came onto The Strenuous Life Podcast to discuss the California martial arts scene in the wake of Bruce Lee, the importance of taking your training out of the dojo and into the world, how your students can become your school's most effective advertising, being BJ Penn's first BJJ instructor, and his thoughts about BJ's current struggles. Tom has owned several martial arts schools, worked as a business and curriculum consultant to the international martial arts community, competed regionally, nationally, and internationally, and was a member of an internationally renowned demonstration team. Follow Tom on Instagram @tomcallos . And check out my best-selling book "Perseverance, Life and Death in the Subarctic", available everywhere including Amazon: https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ Cheers! Stephan Kesting

Jul 8

Today let's learn from sports psychologist Dr. Haley Perlis, who delves into the competition mindset, developing mental toughness, managing stress, avoiding burnout, the psychology of extreme sports, and how your core values shape your life and sport. Find out more about Dr Perlis at https://drhaleyperlus.com/ And to get a glimpse into the mental aspect of dealing with suffering and self doubt check out my book, Perseverance, Life and Death in the Subarctic at https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ Thanks! Stephan Kesting

Jun 24

Today I'm joined by wrestler, jiu-jitsuka, and author Chris Jessulat ( https://www.thewrongsideof35.com/) to discuss the best practices for staying relevant on the mats as you enter your fourth decade and beyond... 00:00 Training as an Older Grappler 02:48 The Transition from Competitive to Recreational Training 05:46 Physical Changes and Changing to a Mobility Focus 08:34 Quantifying Progress in Jiu-Jitsu 11:47 Breaking Through Training Plateaus 14:23 Comfort in Unfamiliar Positions 17:11 Training Strategies for Older Grapplers 29:35 Creating Positive Training Environments 31:12 The Impact of Focussing on Recovery and Positive Lifestyle Choices 33:41 Proactive Injury Management and Recovery Strategies 37:44 Navigating Injury Diagnosis and Treatment 40:51 Adapting Techniques and Mindset in Training 44:22 Reflections on Writing and Sharing Martial Arts Experiences 48:26 Lessons Learned from Martial Arts Training 51:20 The Importance of Community in Martial Arts If you've read this far down then check out my best-selling book Perseverance, Life and Death in the Subarctic, available everywhere including Amazon: https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/

Jun 9

Rob Biernacki has some very impressive competition victories, including black belt masters gold at both No Gi Worlds and ADCC. In this podcast episode he reveals... Why people sometimes just don't perform up to their potential and how to fix it, How to reframe tournament nerves, The optimal state of arousal for competition, Building and executing on gameplans, Why some people just shouldn't compete, His best advice for first-time competitors And more. If you compete (or are thinking about competing), then this is a must listen! Resources referred to in this video include: Gripfighting and Kuzushi with Rob Biernacki: https://www.grapplearts.com/gripfighting Omoplata 2.0 with Stephan Kesting: https://www.grapplearts.com/omoplata/ Perseverance, Life and Death in the Subarctic, by Stephan Kesting h ttps://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ BJJ Concepts by Rob Biernacki: https://www.bjjconcepts.net Please pass this episode on to someone you think would like it - that really helps us grow! Thanks, Stephan Kesting

May 29

It started as an April Fool's joke and then morphed into a BEAST of a book complete with 967 illustrations called "Brazilian Jiu-Jitsu, the Ultimate Illustrated Guidebook". In episode 424 I chat with renowned BJJ black belt, illustrator and designer Seymour Yang (better known as Meerkatsu) and his partner in crime Graham Barlow (the creator of the Tai Chi Notebook) about the core techniques of BJJ, modern vs traditional jiu-jitsu, and the process of bringing a new book into the world. Check out the book here: https://www.meerkatsu.com/product/brazilian-jiu-jitsu-the-ultimate-illustrated-guidebook/ Cheers, Stephan P.S. And while we're on the topic of books check out Perseverance, Life and Death in the Subarctic. While this isn't a BJJ book specifically, it does contain many of the lessons I learned about endurance, perseverance, and grit on the toughest expedition of my life. Available on Amazon or wherever books are sold: https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/

May 6

Bryan Rumble is a 2nd degree belt and a working scientist. In this episode we start out by talking about BJJ traditions, the depth of the art, and how the scientific method might be applied in jiu-jitsu. Then, at about the 23 minute mark, Bryan and I nerd out SUPER hard on Dungeons and Dragons and how it relates to martial arts training. You've been warned! Check out Bryan's school in Brantford, Ontario at the links below https://www.facebook.com/p/The-Rumble-Academy-100057419059340/ https://www.instagram.com/bryanrumble And check out the memoir of my toughest solo trip ever, a 42 day solo expedition into the remote Canadian North where I dodged forest fires, stared down bears, and canoed raging rapids completely alone. Check out "Perseverance, Life and Death in the Subarctic" in hardcover, Kindle, and audiobook formats on Amazon or wherever you get your books! https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ Good luck with your training! Stephan

Apr 24

The fight-or-flight reflex is always lurking just below the surface. When things get sufficiently stressful, our hormonal system dumps enormous amounts of adrenaline into our bloodstream, and—BOOM—suddenly we're ready for action. That adrenaline serves a purpose: it elevates your heart rate, makes you much stronger, more pain tolerant, and able to ignore injury. If you ever have to lift a car off a child, you don't want to be calm. Instead, you want to be mad, scared, enraged—whatever it takes to get into that adrenaline-soaked state of high arousal to lift the damn car with your bare hands. But that superhuman strength comes at a cost; as adrenaline floods your system, you lose a significant amount of fine motor control and higher brain function. Take whatever IQ you started with and cut it in half. This episode of The Strenuous Life Podcast is an excerpt from the audiobook version of Perseverance, Life and Death in the Subarctic which you can check out anywhere you get books including the links below: AMAZON: https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ BARNES AND NOBLE: https://www.barnesandnoble.com/w/perseverance-stephan-kesting/1145682384 INDIGO: https://www.indigo.ca/en-ca/perseverance-life-and-death-in-the-subarctic/9781639368617.html Good luck with your training and all your endeavors Stephan Kesting

Apr 4

Three time IBJJ World medallist James Deirmendjian joins me to discuss optimal training methodologies and the science behind strength and conditioning for sport. We cover hacks to improve recovery, debunk common myths in the Jiu-Jitsu community, and go deep into the need for a more scientific approach to training and nutrition. Follow and get in touch with James via https://www.instagram.com/fight_fit_training/ on Instagram. And check out my best-selling book, Perseverance, Life and Death in the Subarctic at https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ and everywhere else physical, digital, and audiobooks are sold! Cheers, Stephan Kesting

Mar 20

Frank Wolf is an explorer, a writer, and one hell of an adventurer. In this episode we cover what he learned about endurance and survival during his travels in the Arctic, Central America, and Antarctica. Check out his fantastic book Two Springs, One Summer anywhere you get books in including Indigo and Amazon. https://www.indigo.ca/en-ca/two-springs-one-summer-a-year-inside-the-life-of-a-chronic-adventurer/9781771606844.html https://www.amazon.com/Two-Springs-One-Summer-Adventurer/dp/1771606843 Please feel free to share this episode with that one crazy outdoor enthusiast in your life because that's how the show grows! Cheers, Stephan Kesting P.S. Also check out my own book Perseverance, Life and Death in the Subarctic - links available at https://www.stephankesting.com/perseverance-book

Mar 4

I've got something special for you today: a true adventure story set in the Far North featuring that I underwent a few years ago after a kidney transplant. I ended up learning a LOT about mental toughness, resilience, and strategies for making progress when I was absolutely at the end of my rope, lessons that I think are universally applicable. The book out today in hardcover, Kindle, and Audible audiobook formats. Since this is a podcast, I thought I'd give you the first three chapters in audio form, including an incident so embarrassing that I almost didn't include it in the book at all. If you grab the hardcover this week, I'll make sure you get a signed copy! If you get the Kindle or audiobook format, then you'll get my thanks and undying gratitude. You can get it at your local bookstore but you also get it at ALL the big online sites, including these links here at Amazon.com , and Barnesandnoble.com, In Canada you can get it at Amazon.ca or Indigo.ca . In the UK it comes out a little later, but you can still preorder it at any of the links on simonandschuster.co.uk. I hope you enjoy consuming this book in your favorite format it as much as I enjoyed writing it for you! Thanks so much, Stephan Kesting P.S. You can see some very kind early reviews of the book at stephankesting.com/perseverance-book

Feb 24

I was thrilled to have Jeff Nelson on the show to talk about Spartans, Samurai, Ninja, developing confidence through jiu-jitsu, fight scenes in movies that drive us crazy, and pro-training at some of the best BJJ schools in the world. Follow Jeff on Instagram ( @thoughtandmindjj ) and check out his book Ninja Punks, @*&% OFF! on Amazon ! Also check out my new book, Perseverance, Life and Death in the Subarctic on Amazon, Barnes and Noble, Indigo, or your favorite local bookstore!

Feb 11

Paul Kindzia describes himself as a "homeschooled, non-denominational, it takes a village black belt" and had a very unique route to getting his BJJ black belt. He was a ronin, training at different schools and did a lot of his training in his home dojo. This paid off because he was a top IBJJF Masters competitor at blue, purple, and brown belt, before being awarded his black belt by a coalition of other black belts (myself included) in October of 2024. In this episode we talk about so many things, including - How to get really good if you don't train at a top-tier school - Key aspects of training safely - How to say no to training with people who don't have your best interests at heart - What you need to do to calibrate your skills if you mainly train one-on-one - Cult-like dynamics at some BJJ schools - What professional BJJ competitors do that sets them apart - How to get promoted if you train independently - How jiu-jitsu training has changed in the last 10 years - And so much more. For more about Paul's jiu-jitsu journey check out his site, The Balanced Grappler (https://www.thebalancedgrappler.com/) and his book, Master Jiu-Jitsu, Master Life (https://www.amazon.com/Master-Jiu-Jitsu-Life-Extraordinary-Through/dp/069216197X) Please give this episode a thumbs up and share it with someone else you think might enjoy it. Thanks so much, Stephan Kesting P.S. Check out my own book, Perseverance, Life and Death in the Subarctic at https://www.stephankesting.com/perseverance-book

Jan 27

Jost Kobusch is just back from Everest, where he is doing a multi-year project to climb the tallest mountain in the world... by himself... without oxygen... up the incredibly difficult West Ridge route in the middle of winter. In winter, the effective altitude of Everest is over 9,000 meters, and the winds can reach 250 km/hour (155 mph). And - on top of that - the mountain was hit by a powerful earthquake while he was on it. Find out... How Jost Kobusch optimises his training The relative importance of physical vs mental attributes in extreme sport How he overcame a potentially career-ending injury The dichotomy of fitness vs experience for maximum performance What it's like to be a full-time athlete Jost's best advice for someone who is considering an Everest climb! And more Check out Jost's Altitude Academy https://jostkobusch.de/en/akademie/ and/or follow him on Instagram at https://www.instagram.com/jostkobusch Finally, if you've read down this far, you must like adventure stories, so check out my new book, "Perseverance, Live and Death in the Subarctic" available everywhere you can get books, including https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ Please share this episode with somone who you think will like it! Cheers, Stephan Kesting

Jan 16

Tyson Larone is a BJJ belt, a Muay Thai teacher, TEDx speaker, and a strongman competitor. In this episode he and I dive deep into exploring how BJJ can be used for self defense, including how context changes everything in self defense… adaptations that women and smaller people need to make… the problems with the one time self defense seminar model… the need for force-multipliers and whether guns can act as that force multiplier… the single biggest thing any man can do to keep the women in his life safe and more. We also perceptions and expressions of masculinity, conservative-appearing privilege, and much more. As always, Tyson brings receipts for everything he says. IMPORTANT: This podcast was recorded in early December 2024 but only released in early January 2025. Therefore some of the dates referenced are incorrect. Tyson's flashlight course IS currently available (at gethomesafe.online), Stephan STILL wants his Christmas presents, and his William Shirer Kindle offer is valid until the end of January 2025 LINKS Flashlight self defense: https://www.gethomesafe.online/courses School: Ironside Martial Arts: https://ironsidemartialarts.ca/ Tyson on Instagram: https://www.instagram.com/thewarriorphilosopherig Tyson on Tiktok: https://www.tiktok.com/@thewarriorphilosopher Cheers, Stephan Kesting P.S. Check out my @EssentialWilderness Youtube Channel - I'm putting lots of footage from my adventures in the North on it.

Jan 1

The standard BJJ approach of throwing newcomers to the wolves may work for young and talented athletes, but it's definitely not optimal for most older, non-athletic, or female grapplers (otherwise known as the vast majority of people). In today's episode I'm joined by Jesse Walker from Rough Hands BJJ in Louisville, Kentucky, to discuss the training methods and school culture that'll make jiu-jitsu accessible to (almost) everyone. Check out Rough Hands BJJ training center in Louisville, Kentucky at https://roughhandsbjj.com/ and/or get in touch with Jesse on most social media platforms at @roughhandsbjj. If you want to delve deeper into training methods that maximize results and minimize injuries check out the ground-breaking BJJ Games instructional I did with Rob Biernacki at https://www.grapplearts.com/bjjgames And for specific techniques and strategies applicable to the older grappler check out the two BJJ for Old F***s instructionals at https://www.grapplearts.com/2-for-1-sale-on-bjj-for-old-fs/ Good luck with your training! Stephan Kesting

Nov 25, 2024

Kalle Beck has competed, coached and commentated in Strongman events and has helped thousands of people become much, much stronger. Here's how some of the lessons learned from Strongman apply to other sports... Check out Kalle's site at https://startingstrongman.com/ and the Facebook group he runs (the biggest strongman community in the world) at https://www.facebook.com/groups/startingstrongman/ Check out Stephan Kesting's latest jiu-jitsu instructional, No Gi Pin Escapes at https://www.grapplearts.com/PinEscapes and also his book, Perseverance, Life and Death in the Subarctic, with links for more information here: https://essentialwilderness.com/book/ Cheers, Stephan Kesting

Nov 13, 2024

One of the biggest trends in BJJ right now is the so-called "ecological approach." In episode 412 of The Strenuous Life Podcast I'm joined by renowned coach Rob Biernacki to discuss the do's and don'ts of game-based training. Check out Rob's instructional BJJ Games here https://www.grapplearts.com/bjj-games/ for more information.

Oct 22, 2024

Erin Herle is a BJJ black belt under Cobrinha and is a certified Mental Performance Consultant. In her work she uses an evidence-based approach and has a master's degree in sport and performance psychology. In this episode we cover overcoming the biggest barriers holding you back from performing to your potential, dealing with burnout and overtraining (and why they are different), hero worship in martial arts, and living the jiu-jitsu lifestyle. Find out more about Erin and her coaching programs at https://www.erinherle.com/ Check out No Gi Pin Escapes, your masterclass at getting out from the bottom and getting your jiu-jitsu confidence back, at https://www.grapplearts.com/no-gi-pin-escapes/ Cheers, Stephan Kesting

Sep 23, 2024

Would you like a behind-the-scenes peek at what really goes on at one of the most successful grappling teams in the world as they get ready for ADCC and CJI, the Olympics of grappling? Today I'm joined by Chris Wojcik, a standout grappler and the author of The Grappler's Diary, and we cover... The qualifying process for ADCC, the Olympics of Grappling Training with a herniated disk How to go from enthusiastic amateur to dedicated professional What natural athletes need to do differently to compete in a sport rife with steroids How to train smarter, not harder Why B Team brought in an external trainer to prepare for ADCC and CJI ADCC vs CJI rule sets and strategies The future of CJI The role of wrestling and wrestling up in submission grappling Outside vs inside leglocks Top 3 leglock entries and top 3 leglock finishes The connection between leglocks and wrestling up Advice for practitioners feeling overwhelmed with the pace of change in the sport The mindset required for continual improvement in jiu-jitsu And more Follow Chris Wojcik on Instagram https://www.instagram.com/thegrapplersdiary/ and/or on his substack https://thegrapplersdiary.substack.com/ Check out my podcast-only leglock instructional special at https://www.grappplearts.com/leglocksale And finally, check out the video version of this episode on my Strenuous Life Podcast Youtube channel here: https://youtu.be/aahJznxxEsE Cheers! Stephan Kesting

Sep 9, 2024

Denis was one of the top MMA fighters in the world with wins over Minoru Suzuki, Murilo 'Ninja' Rua, Akihiro Gono and Marvin Eastman. In this interview he opens up about the mindset shift that took him to a 22 fight undefeated streak... how he dealt with the death of his fiance while competing for the biggest MMA organisation in the world... how fighters should know when it's time to quit fighting... and how MMA training has changed since the early days. This episode is also available on Youtube here: https://youtu.be/bYfPiNUIWa4 Denis teaches at https://pinnaclemma.gymdesk.com/ and can be followed at https://www.instagram.com/thisisdeniskang/ Check out Stephan's new book, 'Perseverance, Life and Death in the Subarctic' at https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/

Aug 26, 2024

Ramsey Dewey is an MMA coach now based in Shanghai, China. I really enjoyed our conversation which included... How wearing headgear in sparring actually makes things WORSE for your brain His controversey with Master Wong Why China could take over MMA What self defense 'experts' get wrong What happens to martial arts that don't spar Ramsey's experience on The Ultimate Self Defense Championship Check out Ramsey's very popular Youtube channel at https://www.youtube.com/@RamseyDewey Find out more about the FREE Grapplearts BJJ Master App at https://www.grapplearts.com/masterapp And please check out my brand new book, Perseverance, Life and Death in the Subarctic, available on Amazon and all other online book retailers https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612 Thank you, Stephan Kesting

Aug 5, 2024

I just did a 19-day solo canoe trip in the Canadian Arctic, and here are the 3 big lessons I learned! If you want to see photos and a day-by-day description of the trip please go here: https://essentialwilderness.com/lost-in-the-barrens-a-solo-canoe-trip-on-a-remote-arctic-river/ Order my book "Perseverance, Life and Death in the Subarctic" at the following places: Amazon: https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ Barnes and Noble: https://www.barnesandnoble.com/w/perseverance-stephan-kesting/1145682384 Indigo/Chapters: https://www.indigo.ca/en-ca/perseverance-life-and-death-in-the-subarctic/9781639368617.html If you'd like to subscribe to audio-only form this podcast please find it at the links below: Spotify: https://open.spotify.com/show/5NTGdrtMZv8JcxpUBcdREx Apple Podcasts: https://podcasts.apple.com/ca/podcast/strenuous-life-podcast-stephan-kesting-grapplearts/id320705565?mt=2 Stitcher: https://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast Cheers, Stephan Kesting

Jun 21, 2024

This podcast episode covers all the details and preparations for a long solo trip in the Arctic that I'm starting today! After 30 hours of driving and a 2 hour bush plane flight to Nueltin Lake I'll be heading north of the treeline direct into the Barren Lands of the Arctic. Once there, I'll be completely alone and out of touch for 30 days. The only written description of the river is a few pages in a book written by a missionary in the late 1800's. The trip spans the Thlewiaza, The-Tinne, Kognak and Tha-Anne rivers and will probably include caribou and bear encounters, whitewater and giant ice-covered lakes, and insanely complex navigational challenges. Once the trip is underway, I'll be sharing a few photos from the field a small satellite device So if you're interested in adventure and how well jiu-jitsu works against giant Hudson Bay Polar Bears then follow along! The best place to stay current is probably on Instagram ( https://www.instagram.com/essentialwilderness/ ), although this page on Essential Wilderness ( https://tinyurl.com/nunavutsolo ) should have a map that updates with my location once I'm on the water I believe that pictures from this trip will also get cross-posted on Threads ( https://www.threads.net/@stephan_kesting ) Tiktok ( https://www.tiktok.com/@essentialwilderness) , and Youtube ( https://www.youtube.com/@essentialwilderness/community ) I'll be back to the world and jiu-jitsu in late July. Hopefully! Cheers, Stephan P.S. I'm telling my publisher that this is my official book tour, so if you haven't yet pre-ordered Perseverance, Life and Death in the Subarctic (the story of another trip I did up there) then please help me out! You can grab it at Amazon https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ https://www.amazon.ca/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ Barnes and Noble https://www.barnesandnoble.com/w/perseverance-stephan-kesting/1145682384 And Indigo. https://www.indigo.ca/en-ca/perseverance-life-and-death-in-the-subarctic/9781639368617.html

Jun 14, 2024

Short episode today with my friend Denis Kang sharing three ways that fighters have improved their training methods to get ready for MMA fights. Denis fought for the first time in 1998 (in an event without gloves) and went on to fight a total of 55 times in events like the UFC, PRIDE, DREAM, Impact FC, M-1 Global, K-1 HERO'S, ROAD FC, and Pancrase. Denis currently teaches MMA at Pinnacle Martial Arts in Richmond, BC.

May 14, 2024

Luke Thomas is one of the most influential MMA analysts in the game and the host of The Morning Kombat Podcast. I was delighted to talk to him today about How the sport of MMA has changed The rise of Eastern European fighters Why is terrible behaviour of MMA fighters tolerated Can other MMA organisations ever rival the UFC Drug testing in the UFC Fighter unions and the Ali Expansion Act What Jake Paul vs Mike Tyson means for combat sports And more! Check out Luke Thomas's Youtube channel at https://www.youtube.com/ @LukeThomas And, if you have a second, please follow my two outdoor adventure accounts to make my book publisher happy! https://www.youtube.com/@essentialwilderness and https://www.instagram.com/essentialwilderness should do the trick! Thanks ever so much, Stephan Kesting

May 7, 2024

In this episode I put on my adventurer hat and use my biology background to look at four studies and 352 aggressive bear encounters in Alaska to see whether bear spray or firearms was more effective at deterring aggressive black, grizzly and polar bear behaviour. The results may surprise you, but data doesn't care about your feelings! TIMESTAMPS 01:28 - Introduction to bears spray vs guns 04:08 - Analysis of the first report, Bear Spray vs Bullets, Which Offers Better Protection, by the US Fish and Wildlife Service . 04:30 - Analysis of second report, Bear Spray or Bullets, by Lynn Dickerson 08:57 - Analysis of third report, Efficacy of Bear Deterrent Spray in Alaska, by Smith et al. 16:48 Analysis of fourth report, Efficacy of Firearms for Bear Deterrence in Alaska, by Smith et al. 23:27 Summary and personal opinions MORE OUTDOOR STUFF BY STEPHAN KESTING Please like this video and subscribe to my Essential Wilderness Youtube channel here: https://www.youtube.com/channel/UCujEWgySgpTa76dw__i_UAw Check out my Essential Wilderness site at https://www.essentialwilderness.com Follow my outdoors Instagram account at https://www.instagram.com/essentialwilderness/ Sign up to get notified about my upcoming book, Perseverance, Life and Death in the Subarctic at https://www.essentialwilderness.com/book Thanks so much, Stephan Kesting

Apr 12, 2024

There are times when it feels like life has you trapped on the bottom of mount against a vastly heavier, more experienced opponent intent on mauling you. The steps to deal with these two situations are the same. Pass this on to someone you think it might help, Stephan Kesting P.S. I made one little mistake in this podcast: Epictetus was a Greek (not Roman) stoic philosopher who lived in Rome for much of his youth serving the Emperor Nero, so he doubtless knew all about suffering.

Mar 29, 2024

I really enjoyed talking with Rachel Honeyman about modifying BJJ for self defense, which techniques to focus on and which positions to avoid. Rachel has trained in BJJ, the Filipino Martial Arts, Muay Thai, and many other martial arts and runs https://www.fearlessfemmes.com/

Mar 13, 2024

Rob Biernacki is my guest today to talk about how injury and physical limitations have led to some of the fastest technical development of his career and the refinement of entirely new techniques like the Roadhouse Choke. Since some form of injury is inevitable there are a LOT of takeaways in this episode. We also discuss the concepts of risk vs reward in your choice of techniques, how new techniques and technical refinements get adopted, the risks of the buggy choke, the barbell strategy for allocating your training time, how rule sets drive evolution of the art, and more. Check out the Roadhouse Choke Instructional at http://roadhouse.bjjconcepts.net And sign up for my free email newsletter at https://www.grapplearts.com/newsletter Good luck with your training Stephan Kesting

Mar 11, 2024

Many people completely run out of gas when they're sparring, and often this is because they are inadvertently holding their breath. In this short podcast I share four very specific ways that I've coached people past this problem and hugely improved their endurance. Please share this episode with someone you think it will help. Cheers, Stephan Kesting P.S. This episode is also available in video form here: https://www.youtube.com/watch?v=umD_zc5Bd3M P.P.S. If you follow me on social media only then we are all subject to the whims of the algorithms, therefore subscribe to my (entirely free) newsletter so we can stay in touch and I can give you tons of good stuff: https://www.grapplearts.com/newsletter

Mar 6, 2024

From war-torn Africa to climbing remote peaks in Greenland with Alex Honnold, Matt Pycroft has built a very impressive career working as a journalist and filmmaker. In our conversation he goes into detail how he gradually acquired the skills to achieve his goals and the lessons he's learned working with extreme athletes in inhospitable settings all over the globe. Follow Matt on Instagram @mattpycroft and check out his latest film, Arctic Ascent with Alex Honnold, on Disney, Amazon, and National Geographic.

Mar 2, 2024

The traditional class structure of doing a warmup, learning a couple of new techniques, and followed by sparring is NOT an efficient way to learn jiu-jitsu. We can do much better if we use insights from research on coaching and learning. Today's guest is Cal MacDonald, a BJJ black belt and competitor who has dedicated himself to developing his teaching and coaching skills to the highest possible level. Cal is a longtime blackbelt under Rob Biernacki at Island Top Team. Rob and his team are at the cutting edge of teaching and training methodologies that make people amazingly good incredibly fast. Cal coached full time at Island Top Team for five years and is also a fierce competitor, having won Gold at NAGA, Pacific Northwest Open, and many other tournaments. He has travelled to top academies for Worlds and ADCC camps, training with top athletes like Yuri Simões, Mason Fowler, and Caio Terra, so he knows what works at the highest levels. His proudest accomplishments are the successes of his students, and he has spent thousands of hours coaching and cornering competitors as they fight their way to the podium. Cal stays abreast of advances in sports science and cognitive science, and blended that with experience and experimentation to create the BJJ Foundations program - more info about that at https://www.grapplearts.com/foundations Good luck with your training, Stephan Kesting

Feb 28, 2024

In this episode I talk BJJ longevity, weight training, home gyms and training methods with BJJ old-timer Mike Mahaffey. I think there are a TON of valuable takehome lessons here for anyone who trains jiu-jitsu, and ESPECIALLY the over-40 crowd! Also check out BJJ Foundations, the brand new Grapplearts instructional that gives you the best jiu-jitsu technique and training method curriculum I've ever seen at https://www.grapplearts.com/foundations Cheers, Stephan Kesting

Feb 12, 2024

Did you know that the England had many different wrestling systems including Cornish, Lancashire, Devonshire, Cumberland and Westmoreland wrestling and catchwrestling? In this conversation Oz Austwick and I go into the history of these arts including the influence of Japanese Judo and Jiu-Jitsu on English Wrestling... the great Billy Robinson and his influence on Kazushi Sakuraba... Satoro Sayama and the birth of Shootwrestling... American vs British catchwrestling... the blending of jiu-jitsu with catchwrestling... leglocks and traditional BJJ... and much more. Follow Oz Austwick here: https://www.youtube.com/@EnglishMartialArts Subscribe to The Strenuous Life Podcast on Youtube here: https://www.youtube.com/watch?v=rK-c9Vxqx-I

Dec 16, 2023

Rob Biernacki and his competition team are on a tear. Rob recently took gold in masters middleweight the Canadian ADCC Open, silver at the California ADCC Open, and gold in black belt M4 at the IBJJF No Gi Worlds. In this episode we talk about designing an effective training camp, dividing your conditioning and skills training, detaching emotionally from the outcome of the competition, why sharktanking and competition-style rolls are overused, 80/20 analyses of different rule sets, training athletes to think strategically while in matches, the central role of games and drills in his competition training, and strategies that work in ADCC that will lose you the match in IBJJF Check out his latest instructional, BJJ GAMES, at https://www.grapplearts.com/bjj-games . It features 25 different games and drills Rob uses at his school to get his students ready for competition.

Dec 8, 2023

In episode 393 of The Strenuous Life Podcast I talk to Oz Austwick, who has extensively studied armed and unarmed combat systems in Europe. Topics we cover include the origins of boxing in England, historical training and conditioning methods, reconstructing and testing techniques shown in swordfighting manuals, fighting with live blades, the role of wrestling in real swordfighting, and much more. I think you'll really like this one! Oz Austwick runs the English Martial Arts channel on Youtube https://www.youtube.com/englishmartialarts and publishes at https://www.patreon.com/englishmartialarts

Nov 3, 2023

Today I pick the brain of the amazing Jost Kobusch is a German mountaineer who spent two seasons on Everest trying to ascend the legendarily difficult West Ridge route and the Hornbein Couloir alone. And did I mention that he wasn't using supplemental oxygen and attempting this in the middle of the brutal Himalayan winter? We covered a TON of interesting topics, including Why do things the hardest way? His closest call in the mountains The dangers of the Khumbu Icefall Getting hit by an avalanche at Everest Base Camp His preferred diet for performance at high altitude Training for high altitude Dealing with injuries And more I hope you enjoy this! Share it with a friend if you do! Stephan Kesting P.S. In 2015 Jost was about to climb Everest when an earthquake triggered an avalanche that destroyed Everest Base Camp. Here's the footage he filmed: https://www.youtube.com/watch?v=_JC_wIWUC2U P.P.S. At age 21 Jost became the youngest person to solo Ama Dablam, a 6812 meter mountain in the Himalayas. Here's a documentary about that climb: https://www.youtube.com/watch?v=rVG9U8UoT2I P.P.P.S. Follow Jost on Instagram @Jostkobusch or get coached by him at JostKobusch.com

Oct 22, 2023

Today I'm joined by Steve Kwan, the host and creator of the wildly popular BJJ Mental Models podcast. We discuss the most important mental models in the art and how they can improve your ability to perform on the mat! Check out https://www.bjjmentalmodels.com/ for Steve's podcast and https://www.grapplearts.com/rollingbacktakes for my newest BJJ instructional. And, as always, please send today's episode to someone you think would benefit from it. Thanks, Stephan Kesting

Sep 27, 2023

With eyewitness testimony in the US Congress and purported alien bodies being wheeled into the Mexican Congress, it looks like we're in another UFO craze right now. It was great to have science writer and sceptical investigator Mick West on the podcast to make sense of this evidence and evaluate what the odds are that aliens truly walk among us. Check out Mick's current research at metabunk.org , it's my first stop for anything UFO-related. Check out the video of this conversation on the Strenuous Life Podcast channel on Youtube . And finally, please share this episode with a friend who might be interested - that's how this podcast grows! May the force be with you, Stephan Kesting

Aug 14, 2023

I caught up with world record holder James Pieratt shortly after he completed a 500-mile, self-supported mountain run along the Pacific Crest Trail. But James isn't just an ultrarunner - he's also a serious weightlifter who also trains in jiu-jitsu. In this interview we went deep into how to balance strength, endurance, and skill training, the role of prehabilitation and rehabilitation, the effect of hard training on life expectancy, and what drives someone to these extremes. Check out James' training programs at wildhuntconditioning.myshopify.com or follow him on instagram @wildhuntconditioning . If you know someone who'd be inspired by this episode please send it to them! Stephan

Aug 4, 2023

The Ultimate Self-Defense Championship was a competition in which six martial arts YouTubers competed against each other in seven self-defense challenges to find out what works, what doesn't and who would become the ultimate self-defense champion. The organizer of this event was Rokas Leo who trained Aikido for 14 years and eventually realised that that art didn't live up to what to the promises. He made the switch to MMA training and has had several amateur MMA fights since. My previous interview with Rokas about his evolution from Aikido to MMA: https://www.grapplearts.com/aikido-vs-mma-rokas/ Watch the first season of the Ultimate Self Defense Championship on Youtube for free: https://www.youtube.com/watch?v=JU3nOrEfN70&list=PL4FJXg8RNp-mqVhFpncyMk4rANel-TRa9 Contribute to The Ultimate Self Defense Championship Season 2 here and get early access and extra footage: https://www.indiegogo.com/projects/ultimate-self-defense-championship-season-2#/ Find out more about Rokas on his site: https://www.martialartsjourney.com/

May 26, 2023

Not only is Robert Drysdale a BJJ and ADCC World Champion, he has also conducted extensive research into the history of Brazilian Jiu-Jitsu. In this interview, he reveals some of what he's discovered, including... 01:54 - The first wave of jiu-jitsu in Brazil - Helio Gracie and Carlos Gracie 04:35 - Exhibition and carnival fighting in Brazil 06:55 - Traditional jiu-jitsu style vs modified judo 12:14 - Training methods of the Gracie Academy in the '30s, 40s and '50s 18:43 - The second wave practitioners 19:47 - Waldemar Santana 22:49 - Carlson Gracie and the Rua Figueiredo Magalhães school 33:19 - How BJJ rule changes changed the sport 42:31 - Rolls Gracie 48:51 - Self-defense and Vale Tudo training 55:28 - Rolls Gracie death 1:00:55 - The Carlson Gracie tragedy 1:13:54 - Carlos Gracie Jr. 1:21:03 - Future rule changes, luta livre, and the sportification of jiu-jitsu 1:35:10 - The Rise and Evolution of Brazilian Jiu-Jitsu, the book You can grab Robert's book, The Rise and Evolution of Brazilian Jiu-Jitsu, which goes into MUCH more detail on these topics at https://www.amazon.com/Rise-Evolution-Brazilian-Jiu-Jitsu-Democratization/dp/B0C1JCNQ1P Note that today's episode was also on my Youtube channel at this link: https://www.youtube.com/watch?v=e2ThcGhAlvs If you found this episode interesting then a rating or a review to help get the word out would be SUPER appreciated. Thanks, Stephan Kesting

May 23, 2023

Carlson Gracie fought in 18 Vale Tudo matches, brought jiu-jitsu to the masses, and innovated many of the MMA training practices we now take for granted. He innovated many seemingly radical ideas at the time, like training without the gi, group classes, and being a well rounded fighter. These points come from Robert Drysdale's excellent book, The Rise and Evolution of Brazilian Jiu-Jitsu, available on Amazon at https://www.amazon.com/Rise-Evolution-Brazilian-Jiu-Jitsu-Democratization/dp/B0C1JCNQ1P I'll be talking to Robert Drysdale about Carlson Gracie and this era of jiu-jitsu in the very next episode (#387) of The Strenuous Life Podcast, so don't miss it!! Cheers, Stephan Kesting

May 6, 2023

The jiu-jitsu world was shaken recently when Jack Greener, severely injured in 2018 while sparring at a San Diego gym, was awarded $46,475,112 dollars by a jury. Rener Gracie testified for the plaintiff, and Clark Gracie testified for the defence. In this episode, I get together with Dan Lukeheart (Brea Jiu-Jitsu) and Alex Kask (Barrister and Solicitor) to discuss the specific technique that caused this injury (the 'Leo Viera Backtake'), training methods used in jiu-jitsu, who gets to set industry standards in jiu-jitsu, whether white belts should spar, and how teachers and club owners can protect themselves from being wiped out by similar lawsuits. More information about this lawsuit is available here... Developments in Martial Arts Practice Liability: Greener v. Del Mar Jiu Jitsu Club Rener Gracie's Deposition Video of the accident Take care of your training partners!! Stephan Kesting

Mar 30, 2023

Jesse Bryant is doing his PhD on the politics of nature, and has come across some amazing examples of both far left and far right groups wrapping themselves in the mantle of nature and what is deemed 'natural'. From the Artaman League to the Wolves of Vinland and Alex Jone's fantasies about moving back to the country sometimes what he's found is hilarious, and sometimes it's terrifying. I really enjoyed today's homage to the Naturalistic Fallacy and I hope you do too... Check out Jesse's great Tiktok channel where he goes by @jessecallahanbryant . And check out the latest Grapplearts instructional, Cutting Edge Leglocks, at https://www.grapplearts.com/cutting-edge-leglocks . It's an amazing deal and will definitely help you tap out a LOT more people!

Feb 10, 2023

Amanda Bruse took home Gold as a black belt in her weight division at No Gi Pans in 2022, and also a Silver in the open division facing much heavier opponents. She's also done amazingly well at ADCC Trials, No Gi Worlds, and is now competing in Combat Jiu-jitsu as well. It's remarkable that she's only been training for 6 years; clearly, she's doing something right, and in this conversation I try to find out what it is!! Tune in to find out about learning how to train (02:48), her favorite submission competing against bigger opponents in the open division (09:12), how to structure multiple training sessions per day (14:38), strength and conditioning for jiu-jitsu (18:06), balancing training and university studies (28:57), wrestling for no gi jiu-jitsu (35:34), starting a clothing brand (41:01), visualisation for competition (47:11), and her best advice for new people starting jiu-jitsu (53:06). Follow Amanda on Instagram at @amandabruse.bjj . As always, a rating and a review of this podcast is super-appreciated!!! Thanks so much Stephan Kesting

Feb 1, 2023

To say that Greg Souders is a huge believer in drilling and gamification is actually an understatement; he believes that BJJ training methods have not kept up with the science of learning, and runs Standard Jiu-Jitsu in Rockville, Maryland without teaching any techniques. And black belt medalist students at the Pan Ams and the World Championships suggest that he's onto something! I really enjoyed this conversation and did my best to ask the questions you'll be hearing in your own head as you listen to this! As always, if you enjoyed this episode I would REALLY appreciated a review and a rating on Apple Podcasts, Spotify, or wherever you listened to it! Cheers, Stephan Kesting

Dec 21, 2022

Brooke Binowski is a journalist specialising in debunking disinformation and misinformation. She has worked for Snopes and is now the managing editor at TruthOrFiction.com . In this episode we talk about Elon Musk's takeover of Twitter, how disinformation campaigns are structured, white supremacists, why the wellness space is so prone to believing conspiracy theories, and how we can know what's actually true and what's not. Follow Brooke on Mastadon brooklynmarie@mastodon.lol , on Twitter (for now) @brooklynmarie , and check out what she's working on at truthorfiction.com/author/brooke/ . Finally, check out the video version of the Strenuous Life Podcast on Youtube as well. Merry Christmas, Stephan Kesting

Nov 21, 2022

BJJ black belt Elliott Bayev and I discuss the minimum knowledge set required to be a competent blue belt, including... The 8 basic positions in jiu-jitsu A 3 phase strategy for beating a bigger person The real purpose of the guard The 2 types of submissions The hierarchy of positions How to stay safe in bad positions...and what to do next. The importance of getting high up on your opponent's body How do throws and takedowns fit into training Competition vs self defense tactics How many techniques do you actually need Why sparring against real resistance makes jiu-jitsu special When to begin sparring in your progression How long does it take to make bluebelt And more! Click here to get the Roadmap for BJJ , my free PDF breakdown of the basic positions and strategies in jiu-jitsu. Elliott runs the Openmat school in Toronto Ontario and also the BJJ101.tv learning site. Check out Elliott's Spider Guard Masterclass , and/or his Self Defense Guard , and/or his 30 Second Fight Finishes instructionals. I've personally worked with him on all 3 of these products and I can say without hesitation that they are incredibly detailed and directly applicable to your training. Stephan Kesting

Nov 6, 2022

In episode 379 of The Strenuous Life Podcast I talk with podcaster, martial artist, and history professor Daniele Bolelli about the characteristics of fascism. This is a loaded topic for both of us, because both of our families lived in fascist states during World War 2 (mine in Germany, his in Italy). Which is why I almost went with an alternate title, namely A German and an Italian Walk Into a Bar... The terms 'fascism' sure gets thrown around a lot these days. But words have meaning, and so you can't just use it as an insult to describe anything you don't like. S0 what is it? As Daniele explains, there isn't a single definition of fascism; instead it's a checklist and the more items an ideology checks off then the closer they are to fascism. Here are some of the major items for Daniele... Nostalgia for a mythic past Reliance on an authority figure who will fix everything Nationalism A cult of masculinity and cracking down on anyone who doesn't embody traditional values A hawkish desire for war against internal and external enemies Strong alliances with traditional power structures like industry and religion Anti-intellectualism and a distrust of expertise Conservative values, Subordination of women, anti-abortion, anti-birth control Anti-democratic values Emphasis on law and order Other things we discuss are Giorgia Meloni (the Prime Minister of Italy), economic situations before the rise of fascism, horseshoe theory and the eventual convergence of extreme left and extreme right, and the danger of fascism in the world right now. More Daniele Bolelli... Here are some places you can get more Daniele Bolelli... His History on Fire Podcast (highly recommended) His History on Fire Patreon if you want more content and support good work He's on Instagram @daniele_bolelli More Definitions of Fascism Fascism is a tricky word, and many different people have taken stabs at defining it. Here are a few of my favorites... I found Jason Stanley's 10 traits of a fascist movement a very useful starting point. Umberto Eco's essay Ur-Fascism , originally published in the New York Review, included a 14 point list of the features of fascism. He identified that, for fascists, the enemy must simultaneously be very weak and very strong, which I found fascinating because I see it so often in the discourse these days. British political scientist Roger Griffin has defined the fascistic core as an ultranationalism focused on the idea of rebirth of a people or a nation (or palingenetic ultranationalism). As is so often the case, the Wikipedia article on the definitions of fascism is a useful starting point if you want to go deeper into this topic.

Oct 20, 2022

Joshua Arellano is a physiotherapist with a black belt in Judo and a brown belt in BJJ. He works with combat athletes on rehab, prehab, and injury prevention, and - since injury is the enemy of progress - I was thrilled to pick his brain on the podcast to help everyone have a healthier grappling career! 00:39 - Judo and jiu-jitsu damage on the body 09:37 - The 5 most common injuries that you see in judo and jiu-jitsu 10:43 - Knee injuries 24:51 - Neck injuries 40:42 - Elbow injuries 45:01 - Is Rest, Ice, Compression, Elevation outdated? 59:16 - Shoulder Injuries 1:03:33 - Learning to fall 1:05:16 - Small joint injuries 1:11:55 - How to contact Joshua Arellano, Physiotherapist Related to this topic are the two volumes in the BJJ for Old F***s series. If you're worried about or working around an injury consider checking out 1) BJJ for Old F***s, the Guard at https://www.grapplearts.com/oldguard and 2) Guard Passing for Old F***s at https://www.grapplearts.com/oldpass Thank you! Stephan Kesting

Oct 3, 2022

John Will trained in Southern California in the late 80's, was one of the first 12 non-Brazilians to get a BJJ black belt, and then went on to create the largest jiu-jitsu association in Australasia. We talked about how the art has changed, how to be 'centrist' in the sport vs self defense debate, teaching elite military personnel, how to create a curriculum, and much more. I'm sure you'll enjoy this conversation Stephan Kesting P.S. Check out the latest Grapplearts Instructional, Guard Passing for Old F***s, at https://www.grapplearts.com/oldpass

Sep 28, 2022

James 'The Biking Viking' Benson King is cycling from Alaska at the very top of North America to Argentina at the very bottom of South America. He's covered thousands of miles, endured injuries, dealt with bears, and gone deep into the reservoirs of his endurance. In this episode we talk about his mental and physical preparations for the journey of a lifetime. Follow James on instagram @bensonthebikingviking , his youtube channel , and/or his site at bensonthebikingviking.co.uk .

Sep 16, 2022

00:29 - Is technique enough by itself? 04:47 - Is Jiu-jitsu for everybody? 09:59 - Skill vs athleticism vs rank 22:43 - The resurgence of guard passing 25:34 - Intensity in training and belt promotion 32:43 - Hobbyist vs competitor training. 37:47 - The most effective takedowns for jiu-jitsu 39:12 - Training strengths vs working on weaknesses BJJ FOR OLD F***S, THE GUARD PASSING GAME Check out the latest Grapplearts instructional featuring Stephan Kesting and Rob Biernacki here: https://www.grapplearts.com/bjj-for-old-fs-guard-passing/ Good luck with your training, Stephan

Aug 25, 2022

Explorer Adam Shoalts is fresh off a 3 month, 3,400 km solo trip to the Arctic. It's an amazing story, and he shares a TON of tips for travelling in the wilderness 00:32 Adam's 3 month, 3,400 km solo journey to the Arctic 31:20 On Staying Safe in the Wilderness 38:42 On Food and Calories in the Wilderness 50:57 How to Run Whitewater Safely on an Expedition 53:07 Medical Emergencies and Safe Drinking Water 1:05:41 Dealing with Black Flies and Mosquitoes 1:11:57 Dealing with Bears in the Wilderness 1:20:51 Staying Warm in Wet and Cold Weather 1:27:45 Intuitive Navigation vs GPS Navigation 1:34:45 Trip Planning 1:39:10 Dealing with Loneliness on a Solo Trip 1:43:41 Adam's Books Follow Adam at Instagram @adam_shoalts and check out his website at adamshoalts.com Please share this episode with a friend or two if you liked it - it's how we grow! And check out the video version of this episode at https://youtu.be/m3srgJEDZH0 on the Strenuous Life Podcast channel on Youtube! Cheers, Stephan Kesting

Aug 12, 2022

Derek Beres is an author and co-host at the Conspirituality Podcast. He joined me today to talk about the recent Alex Jones verdict, anti-vaxxers, conspiracy theories, conspirituality and his predictions for the future. Check out Conspirituality on every podcast platform, hosted by Derek Beres, Julian Walker and Mathew Remski. It's amazing! And if you want more of Derek and I check out Cults and Conspiracies in the Yoga, Wellness, and BJJ Communities which was episode 291 of The Strenuous Life Podcast and/or Conspiracy Dojo , episode 106 of Conspirituality. Keep on fighting the good fight my friends! Stephan

Aug 4, 2022

0:37 Why layoffs are inevitable 1:39 Loss of endurance 3:36 Loss of sport-specific strength 5:46 Loss of timing 7:19 How to minimize the loss 7:40 How long does it take to come back Please share this episode with a friend or two if you liked it - it's how we grow! And check out the video version of this podcast on the Strenuous Life Podcast channel on Youtube: https://www.youtube.com/channel/UCxFCWZJbnlRyhw3vmDx0Rlg/videos Cheers, Stephan Kesting

Jul 26, 2022

From Steven Segal getting choked out on set to health influencers and how to develop information literacy I think you'll like this conversation with Phrost. Follow Bullshido on Twitter @bullshido , Phrost @ @Phrost , and/or the original Bullshido site at Bullshido.net . Please share this episode with a friend or two if you liked it - it's how we grow! And check out the video version of this episode at https://youtu.be/fwLPR7VJ8O8 on the Strenuous Life Podcast channel on Youtube! Cheers, Stephan Kesting

Jul 15, 2022

Erin teaches jiu-jitsu in Appleton Jiu-Jitsu. In this episode we have a great discussion of trans athetes in jiu-jitsu and a little bit of polite debate about trans athletes competing in elite sport. I found this a very informative conversation and gained some valuable perspective on the science of transition. More about Erin at metricsbjj.com

Jul 5, 2022

Chris Round is a Judo black belt under Jimmy Pedro. In this episode we talk about how to add Judo throws to your BJJ arsenal, old school vs new school Judo training methods, Kosen Judo which focuses very heavily on groundwork, gripfighting, leg grabs, belt grabs, crazy Eastern European throws, and more!

Jun 20, 2022

Being able to tell the difference between real science and pseudoscience has never been more important, especially given the staggering amounts of misinformation and disinformation being circulated on a daily basis. In this episode I talk with Jonathan Jarry, a scientist who works for McGill University's Office for Science and Society, which uses the tagline 'Separating Sense from Nonsense'. We cover some of the most blatant red flags that you're dealing with pseudoscientific claims, charlatanry, grifters, and fake experts. I hope you find this useful! Stephan Kesting P.S. This episode is also available on the Strenuous Life Podcast Youtube channel here: https://youtu.be/-FrIVWasO8M Give us a follow on Youtube if you would please!

Jun 10, 2022

Patrick Wyman from the amazing Tides of History Podcast joins us today to discuss Large civilizations that disappeared (12:22) The human evolutionary family tree and paleogentics (17:41) The explosion of agriculture on different continents (28:16) Different species of hominids (40:20) 40 years that shook the world (43:57) The pivotal role of the printing press (48:30) Patrick's involvement in the MMA world (52:27) Why nerds lift weights (1:01:37) And more! Follow Patrick on Twitter @patrick_wyman Please like and subscribe - that stuff REALLY helps! And check out the Strenuous Life Podcast channel on Youtube while you're at it! Cheers! Stephan Kesting

Jun 1, 2022

Covid is Airborne, So What Can We Do About It? No, the answer is NOT lockdowns. In this interview University of Toronto epidemiologist Dr Colin Furness, PhD, goes into detail about Covid transmission, the debilitating (and mostly denied) effects of Long Covid, and simple mitigation measures that don't require billions of dollars. Specific topics include… - The evidence for Covid being airborne - How common is Long Covid, what are the three types of Long Covid, which organ systems are affected, whether vaccination helps, and whether mild cases initial respiratory Covid can lead to severe long covid - Other viruses with long term effects that don't become evident for decades - The real reason that first responders should be vaccinated - Why we're seeing so many new variants - What is wastewater testing, and why is it one of the most useful leading indicators for strain on the healthcare system - What governments have done to take Covid off of everyone's mind. - Why the only lockdown that made sense was the first one, and why every lockdown since then has been the result of a failure to act earlier with less severe measures. - Why you should put away the hand sanitiser and the plexiglass. - A simple 3 step approach to keeping public spaces safe (ventilation, filtration, and CO2 detectors) - When is masking appropriate? - How the removal of masks on planes led to many thousands of cancelled flights and a synchronisation of Covid waves across the entire USA. - How vaccination keeps other people safe - Arguments for and against mandatory vaccination for first responders, and strategies that don't involve mandates - The death of expertise and moving forward in a post-truth world - Monkeypox - should we take it seriously? - How we might successfully deal with the next big plague Dr Furness works in the Institute of Health Policy, Management and Evaluation at University of Toronto. Follow him on Twitter at https://twitter.com/FurnessColin Cheers, Stephan Kesting P.S. You can also catch the video version of this conversation on Youtube at https://youtu.be/fHa0akoLDPQ

May 27, 2022

By limiting what you do during training and drilling you become much more precise and will improve much faster in jiu-jitsu. Today's episode is also available in video form at https://www.youtube.com/watch?v=drqVrn6L6hI Finally, if you found this useful then please share it with a friend and give me a 5 star rating on Apple Podcasts or wherever you get your podcasts from! Cheers, Stephan Kesting

May 20, 2022

Julie Kedzie is a retired MMA fighter who now works as a fight commentator, interviewer and matchmaker for Invicta Fighting Championships. In this episode she shares her experience of meeting Vladimir Putin, unaffiliating yourself from bad people (like Vladimir Putin), the importance of role models, what drove her to start MMA and how she finally made the decision to retire. As a special bonus you'll learn why from this point forward I want to be referred to as Reverend, Master, Saint, Professor Kesting! "The richer your life is outside of fighting the more meaningful the fighting can become" - Julie Kedzie

May 10, 2022

To celebrate the launch of the new BJJ for Old F***s instructional (available at grapplearts.com/oldguard ) here are some of the most important takeaways for the older grappler. In this episode Rob Biernacki (age 46) and I (age 52) discuss... The two things that change most about your training as you get older How to improve as fast as possible by limiting your training Why base, posture and structure are even more important for older grapplers How to select for techniques that are high percentage at the high level but still work on young whippersnappers How to stay safe on the mat and not get injured Reducing unnecessary movement so you don't get tired How gripfighting and range management will dramatically improve your abilities on the mat And much more. Honestly, if you're beginning to creep up on the wrong side of 40 then this is a must-listen. If you're interested in the actual BJJ for Old F***s instructional you can check that out at grapplearts.com/oldguard

Apr 21, 2022

Lance Gibson Sr made a HUGE impression on me when he KO'd Jermaine Andre in the UFC while partially blind in one eye. That fight was a masterclass in both grit and strategy, so I was thrilled to have him on the podcast. We talked at length about how training for MMA has changed since the early days, whether you can operate a gym and fight professionally at the same time, what really happened at all those Big Bear training camps back in the day, how to mitigate brain damage and CTE in training, and much more. Follow Lance Gibson on Instagram, instagram.com/lancegibsonsr and on Twitter twitter.com/lancegibsonsr . And check out the upcoming Grapplearts instructional 'BJJ for Old F***s" at grapplearts.com/oldguard - it's really good and is currently available for pre-order. Cheers, Stephan Kesting Grapplearts.com

Mar 17, 2022

Kevin Bass has a background in medical anthropology, is both a medical and a PhD student, a grappler, and a weightlifter who has been deep in the trenches of the diet wars. In this episode we discuss the evidence for keto and carnivore diets, the seed oil controversy, and a tentative protocol to help minimize brain damage from concussive trauma. Follow Kevin on Twitter at @kevinnbass and check out his informative site at thedietwars.com . Cheers, Stephan Kesting

Mar 14, 2022

I really enjoyed talking with Tyson Larone today. He's a badass Jiu-jitsu black belt who also teaches Muay Thai and is a certified strength and conditioning coach. We went deep into effective training methods, how to avoid injury, which experts we should listen to, training against resistance, and how to build a good mix of strength, endurance and flexibility Follow Tyson on Instagram where is is @stalbertarashido and on Tiktok where he is @thewarriorphilosopher . Also download my free app The Grapplearts BJJ Masterapp where you can get extensive free samples of all my instructionals. Cheers, Stephan Kesting

Mar 8, 2022

Multiple time World and European champion Margot Ciccarelli joins us take us through travelling and training at different gyms while competing at the highest level, how to feel invincible on the mats, tempo changes, transitioning through different guards, and learning faster vs staying in your comfort zone. Follow Margot on Instagram @thenomadicmars And check out my latest instructional, Omoplata 2.0 . It's your step-by-step system for adding the most versatile submission in jiu-jitsu to your game! Cheers, Stephan Kesting

Mar 3, 2022

Lowering the cost of failure in your training is the best way to get more reps in against a resisting opponent. And getting more reps in against a resisting opponent is the best way to get better faster! Check out the Nonstop Jiu-Jitsu book published by Brandon 'Wolverine' Mullins and myself, now available on Amazon! https://www.amazon.com/Non-Stop-Jiu-Jitsu-Champions-Aggressive/dp/B08CPNPNDD/

Feb 24, 2022

How to find the high percentage techniques in jiu-jitsu, false positives and standards of jiu-jitsu evidence, MMA vs gi BJJ vs submission grappling, attribute based techniques, and how to know what the next big thing is in jiu-jitsu, with Rob Biernacki. Check out Rob's amazing and highly detailed 'Arm Drag Formula' instructional (which is DEFINITELY a high percentage technique) at: https://www.grapplearts.com/armdrag Check out his online training at: https://www.bjjconcepts.net And check out his school at: https://www.islandtopteam.com And finally, the video version of this episode is available here: https://www.youtube.com/watch?v=mshC7cuL3_k Cheers, Stephan

Feb 18, 2022

I'll make some new enemies with this one for sure! Thanks to Rob Biernacki for helping witih this project, and to everyone who contributed to the " If armbar deniers used anti-vaxxer and covid-denier logic to "prove" the armbar doesn't work " thread on my Twitter. Back to regular programming soon, I promise... Stephan

Feb 16, 2022

Paul Mason is one of Canada's foremost whitewater instructors and the son of Paul Mason, the man who introduced canoeing to the world with the "Path of the Paddle" films and book. I was thrilled to talk to him about extreme bigwater canoeing, steep creeking, quantifiable repeated practice, the most common whitewater hazards, and how to get better at difficult sports as fast as possible. Find out more about Paul (including the courses he teaches) at https://www.canoeinstruction.co/ And sign up for free jiu-jitsu tips, tricks, and training methods at https://www.grapplearts.com/newsletter Cheers, Stephan Kesting

Feb 3, 2022

Mikaela Ferguson has been introducing people to the outdoors for years with her guiding and with her writing. In this episode we cover how to get started in the outdoors, paddling safety, dealing with bears, gear choice, surviving thunderstorms and more! Check out Mikaela's blog https://www.voyageurtripper.com/ as well as her premium trip reports site https://tripreports.voyageurtripper.com/ Also follow her on Instagram where she shares a ton of great stuff. https://www.instagram.com/voyageurtripper/ Finally check out the outdoor skills site I'm currently developing at https://www.essentialwilderness.com Let me know if you liked this episode, OK? Stephan Kesting

Jan 25, 2022

My conversation with Troy Schott about martial arts, recovering from back injuries, and living healthy. In a world full of woo I really appreciate his thoughtful, skeptical and scientifically informed approach to health. Troy's site is here: https://schottchiropractic.com/ And check out his Instagram here: https://www.instagram.com/schott_chiropractic/ Cheers, Stephan Kesting

Jan 17, 2022

Dr Nicholas Tyau is a BJJ Black Belt and an internal medicine specialist who worked in NYC hospitals during Covid Ground Zero in 2020. Today we discuss the Omicron variant, therapeutics, long covid, hospital capacity, vaccine vs infection-induced immunity, booster shots, and whether you should train during the case spike.

Jan 4, 2022

Ami Palmer has been on the podcast before (ep 325) and I was thrilled to have him back. He's a wrestler, judoka, jiu-jitsuka and teaches at the University of Texas. The focus of today's conversation was how to talk to the vaccine hesitant, combat conspiracy theories, and how to figure out who to believe. Check out the 3 articles Ami wrote to accompany this episode: https://wrestling-with-philosophy.com/2020/05/26/anti-vaxxers-are-pro-vaccine-moral-arguments/ https://wrestling-with-philosophy.com/2020/06/15/vaccine-skeptics-are-pro-vaccine-moral-arguments-part-2/ https://wrestling-with-philosophy.com/2021/01/18/the-rational-the-reasonable-and-covid-19-vaccine-policy/ Thanks Stephan

Dec 28, 2021

I know people mean well but here's why I don't like them calling me 'Professor' or 'Sifu' or 'Sensei' or 'Guru' or 'Master' or 'Shihan' or 'Kru' or 'Sabom' Or 'Kwisatz Haderach'... So if we ever meet on the street, at an airport or in a gym please call me 'Stephan'! There's an inherent danger when lofty titles are used to amplify an already reflexive obedience towards the instructor in a martial arts setting, which is often a hierarchical environment with pseudo-spiritual overtones. Remember, everybody poops, including your professor grandmaster sifu instructor! If you have the inclination I'd be honored if you check out my latest instructional, The Omoplata 2.0 at https://www.grapplearts.com/omoplata.

Dec 24, 2021

Steve Kwan from BJJ Mental Models joined me today to share some guidelines that'll immediately improve your jiu-jitsu defensive skills. Check out the BJJ Mental Models Podcast wherever fine podcasts are distributed https://bjjmentalmodels.com/ And check out my latest instructional, The Omoplata 2.0, which is my complete system for mastering the most versatile submission in jiu-jitsu. https://www.grapplearts.com/omloplata Take care! Stephan

Dec 18, 2021

I was thrilled to have MMA fighter Nate 'The Rock' Quarry on the podcast where we talked about being raised in a cult, his comeback to the UFC after a serious back surgery, his biggest loss in MMA, the UFC monopoly, and staying in shape after retirement. Nate is active on Twitter where he can be found @NateRockQuarry ; please let him know if you enjoyed our conversation! Also check out my BRAND NEW step-by-step guide to the most versatile submission in jiu-jitsu at https://www.grapplearts.com/omoplata . And if you felt compelled to jump on Twitter to tell me how great it is include me ( @StephanKesting ) and I'll be indebted to you! Cheers, Stephan Kesting

Dec 16, 2021

Burton Richardson is BJJ black belt and has an incredible lineage in the Filipino Martial Arts as well, having trained with many of the top instructors in the world. I was thrilled to have him on the podcast to talk about pressure tested self defense in the real world. Please check out my step-by-step guide to the Omoplata, the most versatile submission in jiu-jitsu at https://www.grapplearts.com/omoplata

Nov 29, 2021

In this episode Steve Kwan from the BJJ Mental Models podcast grills me about the omoplata, the most versatile submission in all of jiu-jitsu. Check out my latest instructional, Omoplata 2.0, at https://www.grapplearts.com/omoplata Cheers, Stephan Kesting

Nov 27, 2021

00:37: Richard Bejtlich's background in martial arts 08:39: Where does fascination with martial arts history comes from 18:08: What research on historical martial arts looks like 20:10: Preservation of antiquated methods in the present martial arts 26:15: The Ninja myth!!! 33:22: Cybersecurity 37:47: How hackers attack large corporations and the military 51:36: Craziest hacker attacks 57:52: Cyberwarfare 1:09:08: Answer to conspiration and desinformation fueling 1:13:38: How can people contact Richard?

Nov 17, 2021

Averi is a BJJ brown belt who has written extensively for the Jiu-Jitsu Times. Together we go deep into why jiu-jitsu is popular for women, coming back from injuries, some recent high profile sexual assault cases in the sport, and much more. Follow Averi on Instagram @bjjaveri , on Twitter @BJJaveri , and/or at the Jiu-Jitsu Times . And while you're here, have you downloaded my reference guide to the positions, techniques and strategies of jiu-jitsu yet? It's free at https://www.grapplearts.com/book Cheers, Stephan

Nov 14, 2021

I had a hip replacement to fix a joint worn out by 40 years of martial arts training, conditioning and fitness activities. This video details the first 4 weeks of my recovery, going from barely being able to stand up to climbing a mountain. As they say, this presentation contains powerful visuals, so if you're interested check out the video version of this podcast on Youtube at https://www.youtube.com/watch?v=yhWiDe8agdU And while I've got your attention, go grab my free PDF checklist of BJJ positions and techniques at https://www.grapplearts.com/book No matter what your own injury is, don't give up hope and keep on fighting for a better tomorrow! Stephan

Nov 9, 2021

Canadian explorer Adam Shoalts is back to talk about some of his recent expeditions, including a search for a mythical beast in the wilds of Northern Labrador. We also discussed balancing family and adventure, the early explorers, his approach to selecting gear, food and travelling companions, and much more! Find out more about Adam at https://adamshoalts.com/ , follow him on Instagram at @adam_shoalts , and check out his latest book 'The Whisper on the Night Wind' anywhere books are sold! Check out previous podcast episodes at https://www.grapplearts.com/tag/podcasts/

Nov 3, 2021

Dr Hanan Buskin is a clinical psychologist specializing in Cognitive Behavioral Therapy. In this episode we go deep into the benefits conspiracy theorist get from believing and sharing their crazy ideas and the long, difficult process required to gently wean them off conspiratorial thinking. Follow Dr Hanan on Instagram @drhananbushkin and check out his clinic at areallygoodtherapist.co.za

Oct 15, 2021

After 4 decades of training Jiu-jitsu, MMA, Judo, Kajukenbo, Muay Thai, Karate and Kickboxing my right hip is worn out. Here's how I became aware that it needed replacing, what the surgery is going to look like, and what I've done to prepare for it! I'll post updates about my post-surgical recovery on my podcast, my youtube channel and my Instagram. And while I've got your attention, go grab my free PDF checklist of BJJ positions and techniques at https://www.grapplearts.com/book See you on the other side! Stephan

Oct 1, 2021

Steph Gaudreau is a strength coach, nutritionist, podcaster, author and BJJ practitioner. I was thrilled to have her on the podcast today to discuss the overlap between strength training and jiu-jitsu. I think you'll get a lot out of it! Check out https://www.stephgaudreau.com/ or follow her on Instagram https://www.instagram.com/steph_gaudreau/ And while you're reading this... Check out The Grapplearts BJJ Master App for iOS and Android - there's a TON of great content on there that'll directly improve your game. https://www.grapplearts.com/masterapp Cheers! Stephan Kesting

Sep 10, 2021

In this rant I go off about conspiracism, Ivermectin, Joe Rogan, anti-vaxxers, elk meat diets and more. This is from an Instagram Live session I did with Dr Hanan Bushkin ( @drhananbushkin ) - Dr Bushkin is a psychologist so he really knew how to wind me up and set me loose!

Sep 8, 2021

Jeff Shaw runs Bellingham BJJ and despite coming to jiu-jitsu late in life fell in love with competition and eventually competed 8 divisions in a single tournament with pretty good results. I particularly love his pre-match psych up routine which you'll learn all about in this episode! 00:55 - 5 Minute Covid Checkin at Bellingham BJJ 13:53 - Starting competitive jiu-jitsu at age 35 17:34 - Should newcomers spar on day one? 23:17 - Competition strategies and their applicability to self defense 40:31 - The value of competing under different rulesets 49:06 - What's a featherweight doing in the absolute division? 54:23 - Training for jiu-jitsu 58:05 - Jeff's pre-competition psych up 1:00:55 - How to contact Jeff and Bellingham BJJ

Aug 12, 2021

Julian Walker has researched, written, and podcasted about cults and gurus, spiritual bypass and quantum woo in New Age circles extensively. He is also a cohost of the (amazing) Conspirituality Podcast. Today's episode is really important, and we discuss why certain groups (like BJJ, MMA and Yoga circles) are more into conspiracy theories (starting roughly at 4:46), the tendency for some people to make connections and see patterns where none exist (17:59), end of the world prophecies in conspiracy theories (48:08), and more. If you enjoyed this episode then please check out episode 291 with Derek Beres ( https://www.grapplearts.com/cults-conspiracies-yoga-wellness-bjj-communities/ ), 297 with Mathew Remski ( https://www.grapplearts.com/cults-prophecies-and-deprogramming-your-friend-with-matthew-remski/ ), and 325 with Ami Palmer ( https://www.grapplearts.com/trust-propaganda-consipiracies/ ) And, as always, a review of this podcast on iTunes or Spotify would be SUPER appreciated Thanks Stephan Kesting

Aug 9, 2021

In episode 335 of The Strenuous Life Podcast Stephan Kesting talks to cult expert, cult survivor and cult deprogrammer Joeseph Szimhart. We go into depth about QAnon, New Age cults, Theosophy, cult recruitment tactics, and people escape them. I think this is a fascinating and very topical conversation. Find out more about Joe at https://www.jszimhart.com/ And if you enjoyed this episode then please, a rating or review within the podcast platform of your choice would be super appreciated! Thank you, Stephan Kesting

Jul 20, 2021

Dr Dr Chris Kavanagh is an Oxford trained evolutionary & cognitive anthropologist who co-hosts the 'Decoding the Gurus' podcast with Mathew Browne. Together they tackle the secular gurus propagating their ideas, grievances, and conspiracies on the internet. In today's episode we look at the 10 factors that go into their 'gurometer', a highly scientific measure that takes the signature characteristics of gurus and uses advanced mathematics (simple addition) to determine how high up the guru scale they actually are. From Jordan Peterson, Russell Brand, Tony Robbins, JP Sears, to Brett and Eric Weinstein, we give lots of examples and pull no punches. Here are the 10 characteristics we discuss in considerable detail... 13:06 - Working definition of "guru" 18:48 - Gurometer factor 1, Galaxy-brainness 28:17 - Gurometer factor 2, Cultishness 35:38 - Gurometer factor 3, Antidisestablishmentarianism 53:03 - Gurometer factor 4, Grievance-mongering 1:00:07 - Gurometer factor 5, Narcissism and self-aggrandisement 1:31:07 - Gurometer factor 6, Cassandra-complex 1:38:10 - Gurometer factor 7, Revolutionary theories 1:43:31 - Gurometer factor 8 - Pseudo-profound bullshit 1:50:43 - Gurometer factor 9 - Conspiracy mongering 1:54:15 - Gurometer factor 10 - Grifting or profiteering

Jul 9, 2021

From the cheekiest triangle choke counter I've ever used to Khabib slamming the crap out of his opponents in the UFC, here's a short episode about the times you simply have to move the fight to a new location! Hope you enjoy this, and if you do then a review or rating on the podcast platform of your choice would be super appreciated! Stephan

Jul 7, 2021

Walter Masterson trolls anti-vaxx and pro-conspiracy rallies. He's brave, funny and insightful, and I was honored to have him as a guest on episode 332 of The Strenuous Life Podcast. Follow Walter on Youtube at https://www.youtube.com/user/waltermasterson On TikTok at https://www.tiktok.com/@waltermasterson On Twitter at https://twitter.com/waltermasterson On Instagram at https://www.instagram.com/waltermasterson/ Cheers, Stephan Kesting

Jun 28, 2021

Jon Thomas is a BJJ master strategician with an uncanny ability to connect grips, sweeps, submissions and positions together to create a seamless attack gameplan. In this episode we do a deep dive into the closed guard position and I think your jiu-jitsu will definitely improve if you implement his training methods and organisational concepts. Check out The Closed Guard System in video format at https://www.grapplearts.com/closedguard

Jun 26, 2021

How to learn from instructionals, avoid bad seminars, improve BJJ training methods, the Australian MMA scene, trends in grappling, and much more with the eloquent Sonny Brown from the Sonny Brown Breakdown! And check out the latest Grapplearts instructional on the Closed Guard at https://www.grapplearts.com/closedguard

Jun 8, 2021

Steve Koepfer is a Master of Sport in Russian Sambo, and has translated his skills on the mat into a busy career as a stuntman appearing in the John Wick movies, Ray Donovan, The Blacklist, The Punisher and more. In this conversation we go into depth about what doing stuntwork is really like, how fight scenes get choreographed, and Steve's best advice for people wanting to step into the industry. Check out Steve's school - NY Sambo - at ussambo.com and/or follow him on Instagram @sambosteve . Also check out The Strenuous Life Podcast episode 328 to find out more about training Sambo. Finally, a rating or a review in the podcast platform of your choice is always SUPER appreciated, so thank you if you've already done this! Cheers, Stephan Kesting

May 29, 2021

Steve Koepfer is a Master of Sport of Russia in Combat Sambo and the head coach of New York Combat Sambo. In episode 328 we talk about the impending wave of combat sambo specialists coming to the UFC and other MMA events, the differences between training in Russia and North America, the prevalence of leglocks, and much more. I hope you enjoy this conversation as much as I did!

May 27, 2021

Here's a story about the first time I 'won' a streetfight when I realised that the other guy - an older, shabbily dressed, homeless man - was almost certainly mentally ill. A good streetfight is one that you walk away from or de-escalate, because even if you KO the other guy you could still lose (as I discussed in detail in this article here: https://selfdefensetutorials.com/death-after-the-knockout/ ) Be compassionate and be strategic my friends, Stephan P.S. Sign up for my email newsletter for free at https://www.grapplearts.com/newsletter . I promise you'll get a TON of great training material in your email inbox!

May 18, 2021

Dom Hoskins is a BJJ black belt, coach and fierce competitor who is helping bring the lessons of jiu-jitsu to public schools in California's East Bay. Follow Dom Hoskins on Instagram @dominat10n Check out his school at @dominat10nma And follow the Youth Jiu-Jitsu Collective at @yjcbjj

May 7, 2021

Ami Palmer is a wrestler, judoka, and an adjunct professor of philosophy at Ohio Northern University. The topics he researches include how widespread conspiracism and science denialism affect democratic policy making. I was thrilled to have him on the podcast and I think it's a very important conversation! 00:51 - Introduction 02:17 - Wrestling, judo and philosophy 11:15 - Why the BJJ community is so prone to conspiracy theories 20:17 - When is it rational to defer to an expert, and how do you know who to defer to? 32:22 - How do people discern claims from different experts 34:53 - The Great Barrington declaration 38:48 - Commonly used propaganda tools and how to recognise them 48:34 - Brandolini's bullshit asymmetry principle 57:15 - Conspiracies in social media 1:03:19 - The university environment post Covid 11:09:44 - Difference between vaccine refusers and vaccine hesitants 1:11:28 - Training pods 1:16:47 - How to get in touch with Ami

May 6, 2021

Today's conversation with Marcio Pie was a blend of two of my favorite topics: the science of biology and the science of BJJ. Marcio is a professor of zoology at UFPR and practices Jiu-Jitsu in Curitiba, Paraná, Brazil 01:17 - Introduction to evolution 06:20 - Runaway selection 09:44 - Jiu-Jitsu strategies 14:28 - Evolutionary stable strategies 18:09 - The prisoner's dilemma 21:41 - Evolution applied in jiu-jitsu 25:58 - Mathematical approach to the study of memes 35:10 - How does evolution create complex things 38:46 - Religion and evolution 44:23 - Denialists of fundamental science 50:36 - Basic body types in jiu-jitsu 59:30 - How to contact Marcio

Apr 26, 2021

Mike McCastle set a new world record on Jan 23, 2021, immersing himself in ice for 2 hours and 40 minutes and surviving! He joined me on Episode 323 of The Strenuous Life Podcast to talk about this absolutely insane challenge including The physical preparation and mental strength required to it off, The limits of the human body, Tummo (inner fire) breathing and visualisation, How 'normal' people can use his principles to challenge themselves, How his father's struggle with Parkinson's motivates him to persist in his 12 Labors project, And much more! I'm SURE you're going to love this episode! Follow Mike on Instagram @mikemccastle For more Mike McCastle also check out our "Pain is a Universal Language" conversation, episode 240 of The Strenuous Life Podcast, also available on Youtube here: https://www.youtube.com/watch?v=JuYR_wHqW9w

Apr 23, 2021

What exactly is herd immunity? How can we be sure that the vaccine companies aren't lying to us? What is this 'R0' value and why does it matter? What are the proven methods to stop outbreaks? Are what are the reasons for hope? These are just some of the topics I cover on today's podcast with Colin Furness, PhD, a epidemiologist at the Institute of Health Policy, Management and Evaluation, University of Toronto. Given the amount of deliberate disinformation and malicious misinformation going around please, please, please share this episode with someone who's on the fence about who to believe during the pandemic. Follow Colin on Twitter at https://twitter.com/FurnessColin

Apr 20, 2021

Priit is a renowned BJJ black belt who has taught his style of defensive jiu-jitsu to thousands of people through his classes, seminars and instructionals. He is known for his unusual approach to teaching jiu-jitsu and is famous for structuring classes in such a way so that people come away from them with the techniques and concepts they can actually use right away. In addition we covered the topic of false positives in jiu-jitsu, programming a long term curriculum, and much more. Find out more about Priit on Instagram at@jitsvulcan on his site https://www.defensivebjj.com/ And if you liked this episode then a rating or a review on the podcast platform of your choice would be INSANELY useful! Thanks so much Stephan Kesting P.S. On a tangential topic, check out the upcoming Grapplearts instructional "The Arm Drag and 2 on 1 Formula" at https://www.grapplearts.com/armdrag

Apr 18, 2021

Today I talk with Dr Nicholas Tyau, a BJJ Black Belt and internal medicine specialist who was working in NYC hospitals during Covid Ground Zero in 2020. We discuss the 5 key factors you need to consider after you've been vaccinated but before you decide to return to normal training, including... 1) Local hospital and ICU occupancy rates 2) Test positivity rates in your community 3) Vaccination rates within your community and your training group 4) Your tolerance for taking short term and long term risk 5) Your tolerance for, and the consequences of, potentially making others sick, especially the people you live with. Please check out my previous episode (ep 285) with Dr Tyau here: https://www.grapplearts.com/doctor-covid-ground-zero/ Also episode 302 with epidemiologists Kathrine Wallace and Madeline Lewis: https://www.grapplearts.com/covid-myths-debunked-with-epidemiologists-kathrine-wallace-and-madeline-lewis/ And my series of discussions with Dr Chris Moriarty on guidelines for operating a BJJ school safely during the Covid-19 pandemic: https://www.grapplearts.com/openingupbjj Thank you, and take care of each other, Stephan Kesting

Apr 6, 2021

Brandon Morgan is a high level powerlifter who trains, coaches and competes out of the Kabuki Strength gym in Portland Oregon. In this episode we go deep into strength training and conditioning for combat sports drawing on his personal experience as a wrestler and training MMA athletes to be bigger, stronger, faster, and more injury resistant. Follow Brandon on Instagram at @bmorg33 and at @kabuki_virtualcoaching where he shares a ton of training tips. And please share this episode with someone you think would enjoy it. It's how this podcast grows! Thank you Stephan Kesting

Mar 28, 2021

Nini Munoz PhD has a very strong background in risk and failure analysis, and statistical process. She has used these skills and a background in biology to make the science around the Covid-19 pandemic easy to understand and digest on her amazing Instagram feed at https://www.instagram.com/niniandthebrain/ I think you'll enjoy our conversation about risk, science, and who to believe. Take care, Stephan

Mar 22, 2021

In this episode I'm joined by pro-wrestler Tad Murphy to talk about the legendary wrestler Karl Gotch. Karl Gotch was a German-Hungarian wrestler born in Belgium who trained at the infamous 'Snake Pit' in Wigan, England, then competed in the United States and then taught several generations of pro-wrestlers in Japan. His influence is the common link between just about every major Japanese MMA organisation including Pride, Shooto, Pancrase, Shootboxing, Rizin and more. You can check out and/or download a high res copy of the Japanese MMA and Catch Wrestling family tree we discuss in this episode at https://www.grapplearts.com/karl-gotch/ Follow Tad Murphy the wrestler on Instagram at @tadwrestler or in his customer success career at @lincolnmurphy

Mar 15, 2021

Regardless of whether you want to fight in MMA, work as a cop, or just be effective in self defense you have to know how to function in a stressful environment. Today with Jeff Quail MSc we dive into the physiology of the fight or flight reflex, stress exposure training, the balance between training safety and realism, the carryover between combative sports and policing and much more. Jeff Quail served as a Winnipeg police officer for 25 years, has a Master's degree in Applied Psychology from the University of Liverpool and is currently heavily involved in training police officers how to be more effective in stressful scenarios. And, of course, he trains jiu-jitsu. His book, 'A Scientific Approach to Reality Based Training', is available on Amazon in both paperback and kindle formats https://www.amazon.com/Scientific-Approach-Reality-Based-Training/dp/177529840X/ Enjoy! Stephan Kesting P.S. Check out my latest DVD and online streaming course on winning the guard battle using gripfighting and offbalancing at https://www.grapplearts.com/gripfighting

Mar 11, 2021

Two of the best ways to develop your guard are gripfighting and kuzushi. Today I talk with Rob Biernacki about these rarely taught critical skills and how to develop them. Go to https://www.grapplearts.com/gripfighting for more info! Cheers, Stephan Kesting

Mar 3, 2021

Why some competitors excel at competition and others don't, hero worship in BJJ, and how to succeed at BJJ partnerships with Andrew 'Goatfury' Smith. Andrew is a 3rd degree black belt who runs Revolution BJJ ( https://revolutionbjj.com/ ) in Richmond Virginia and helped found the US Grappling competition circuit. Please leave a rating and a review of this podcast if you can - it really helps! And download my free checklist to the positions and strategies of BJJ at https://www.grapplearts.com/book Cheers! Stephan Kesting

Feb 16, 2021

Today I chat with Dan "TrumpetDan" Lukeheart from Brea Jiu-Jitsu in Orange County about the steps he's taken to keep his school open in a responsible manner during the Covid-19 pandemic, how to improve your BJJ skills during a training layoff, and how to win more matches in tournaments. Check out Dan's school at http://breajiujitsu.com/ The video form of this conversation is available on Youtube at https://youtu.be/JHvGYM0HWmU As always, please share this episode with someone you think would benefit from it! Thanks so much, Stephan Kesting

Feb 11, 2021

Your health is like a credit card.. You can definitely put things onto your credit card once in a while. You can even use a credit card to help bridge the gap when you're short on funds. But sooner or later you need to pay it off. But if you keep on making withdrawals against your card without ever putting money back into it then you're going to end up in serious trouble. Your health is the same way. You can't borrow against it indefinitely. If you keep asking your body to push hard without giving it the time and support to recover then things are eventually going to go catastrophically wrong. After beating the crap out of your body you need to balance the books by giving it the opportunity to recover. Hard training without quality recovery is a recipe for disaster, so recovery is a skill you need to master as well. Article format of this episode is here: https://www.grapplearts.com/the-balance-between-stress-and-recovery/ Cheers, Stephan Kesting P.S. Sign up for my newsletter because it's the best, most informative email newsletter about training out there! https://www.grapplearts.com/newsletter

Feb 3, 2021

Dr Chris Moriarty is a medical doctor and a former high level black belt BJJ competitor. In this episode we talk about the rapidly evolving situation of covid vaccines, viral variants, and what it means for training jiu-jitsu and martial arts in general. Dr Moriarty has been instrumental in creating guidelines to make BJJ training during a pandemic safer (available at https://www.grapplearts.com/openingupbjj )

Feb 2, 2021

Today I talk with Matt Kirtley, better known to many as 'Aesopian', about Changes to jiu-jitsu culture, Crazy martial arts cults, Channeling of ancient spirits, How we can get more out of drilling, Red flags that you're in a jiu-jitsu cult And much more I met Matt ages ago when he published step-by-step breakdowns for the reverse omoplata and the rolling crucifix attack on a forum which I then republished (with permission) on Grapplearts. He's good people! He is a jiu-jitsu black belt who has been heavily involved in online jiu-jitsu culture for 15 years. He writes extensively at Inverted Gear , has helped answer hundreds of BJJ questions for White Belt Wednesdays , and is a Functional Range Conditioning coach. If you enjoyed this episode then check out Episode 290 with Steve Kwan about BJJ Cults and Conspiracies , Episode 291 with Derek Beres from the Conspirituality Pod about Cults and Conspiracies in the Yoga, Wellness and BJJ Community Episode 297 with Mathew Remski about Cults, Prophecies and Deprogramming Your Friends . (Yes, I know there's a theme, but in my opinion focussing on this stuff is more important than ever nowadays.) If you get the chance, please feel free to share this episode with someone you think would enjoy it. Word of mouth is how podcasts like this grow!

Jan 30, 2021

How leglocks and leglocking strategy have changed in the last 20 years. As they say for TED Talk Podcasts, this presentation contains powerful visuals and can be viewed at https://youtu.be/9mF_YtLOVI4 I recorded this while editing the Oliver Taza No Gi Leglocks instructional which is now available at https://www.grapplearts.com/taza. Much of the terminology I use comes from The Modern Leglock Formula with Rob Biernacki https://www.grapplearts.com/leglocks The 12 Positions of Modern Leglocking PDF I talk about in the video can be downloaded for free here: https://www.grapplearts.com/main-positions-modern-leglocking/ TIMESTAMPS 0:00 Introduction 2:05 Difference #1: Refinement of Control Positions 8:13 Difference #2: Less Variety of Actual Leglock Finishes 13:02 Difference #3: Focus on the Reverse Heel Hook 14:59 Difference #4:Refined Dig Mechanics 18:00 Difference #5: Improved Breaking Mechanics 21:50 Difference #6: Transitions Between the Control Positions 23:52 Difference #7: More Entries from the Bottom

Jan 25, 2021

BJJ black belt and entrepreneur Elliott Bayev on the ability to test new ideas in jiu-jitsu, how the basics change over time, how to use jiu-jitsu in sales and running a business, and much more. Follow Elliott on Instagram at https://www.instagram.com/elliottbayev/ . And you can find me (Stephan) on Instagram at https://www.instagram.com/stephan_kesting/ and on Twitter at https://twitter.com/StephanKesting Cheers! Stephan

Jan 20, 2021

Jules Evans studies the history of ideas and was the perfect person to help me understand the abundance of insane conspiracy theories on BOTH sides of the political spectrum right now. We discuss why there are so many lizard people in tunnels, why many Nazi leaders held new age beliefs, how BLM resembles a religion, and why BJJ is such a fertile breeding ground for conspiracy thinking in 2020 and 2021. Follow Jules on Instagram at https://www.instagram.com/julesthephilosopher/ and on Medium where he posts many thoughtful and well researched articles: https://julesevans.medium.com/

Jan 3, 2021

Daniel Goldberg is a medical historian, a public health ethicist, a lawyer and has practiced BJJ for 8 years. It was great to have him on the podcast to talk about the course of the Covid-19 pandemic and when we might be able to get back to normal. 00:50 - Introduction to Daniel Goldberg 06:09 - On the difficulty of persuading the unpersuadable 08:02 - How the current pandemic has many historical precedents 12:20 - Vaccine distribution in the USA 19:30 - What happens when everyone make individual choices during a pandemic 22:30 - Why have black, indigenous and latino communities have been rampaged with the virus? 27:45 - Covid-19 vs the Spanish flu 36:15 - Conspiracy theories about Covid-19 and where does distrust of experts come from 44:40 - How to talk to a covid denialist 1:00:20 - Politicians jumping to the front of the vaccination line 1:05:20 - Long term effects of Covid-19 1:12:30 - The BJJ community and Covid-19 1:17:10 - Would paying people to stay home really have worked? 1:25:00 - When might we all return to jiu-jitsu?

Dec 31, 2020

2020 has been a hell of a year, but better times are coming soon, so it's time to get our collective asses into gear. In today's podcast I'll take you through the 7 mental hacks I've successfully used to punch on through to the other side and that I'm going to develop and keep my momentum in 2021 as well! The second half of today's podcast was recorded during my 1000 mile solo in the arctic (go to https://www.grapplearts.com/solo to see my notes from the field for that trip). If you found today's episode useful then please share it with one person who might benefit from it as well. Take good care, Stephan Kesting

Dec 14, 2020

How to get better at predicting what your opponent is going to do, develop faster reactions and train your intuition with Rob Biernacki. Check out Rob's Submission Formula instructional in which you'll learn how to make all your chokes, armlocks and leglocks much tighter and much more effective: https://www.grapplearts.com/submissionformula

Dec 9, 2020

Today I talk with pro-wrestler Tad Lincoln Murphy about catch wrestling in early American circuses, the development of luta livre in Brazil, Shootwrestling in Japan, and how one trains to becomes a pro wrestler in the first place! Follow Tad the wrestler on Instagram at @tadwrestler or in his customer success career at @lincolnmurphy And if you could find it in your black little heart to leave a rating or a review of The Strenuous Life Podcast on Apple Podcasts I would be forever indebted to you! Stephan Kesting

Dec 3, 2020

01:32 - Qualifications of epidemiologists Dr Katrine Wallace and Madeline Lewis 04:42 - Is COVID-19 actually 99.5% survivable? 06:33 - What are the current best estimates of the COVID-19 infection fatality rate and case fatality rates? 10:00 - How important are IFR and CFR in the policy decisions? 10:50 - Is COVID-19 no more deadly than the flu? 13:55 - Problems with comparing Covid to the seasonal flu 15:18 - Are scientists under-reporting the flu and/or counting every case or the flu as covid? 22:05 - Do scientists and the CDC want everyone to lock down forever? 23:57 - Did lockdowns work in other countries? 26:28 - Would less intrusive measures work to control COVID-19? 28:54 - Where are the deaths, is this a casedemic, and are there only more cases because of more testing? 31:40 - How long does it take to go from infected, to getting sick, going to the hospital, and dying? 32:56 - When will we see the cases and deaths peak from 2020 Thanksgiving celebrations in the USA? 36:16 - How many people are going to die per day this winter? 37:11 - How infectious is COVID-19 (comparing the R0 value of covid to that of the flu)? 40:08 - Why are the CDC and the WHO changing their stories and the advice they give? 44:31 - Is Hydroxychloroquine as a treatment being suppressed by big pharma? 50:02 - Judging the quality of evidence and data in disease research 55:39 - Are scientists coordinating their findings and suppressing inconvenient findings? 59:33 - Do hospitals get paid more to count deaths as COVID-19? 1:05:38 - Are COVID-19deaths being overcounted or undercounted in the USA? 1:08:24 - Do cloth masks and surgical masks work? 1:13:56 - Are masks enough to stop the pandemic? 1:15:48 - Car accidents deaths vs COVID-19 deaths 1:17:50 - The minimum infectious dose, or will you automatically get sick if you're exposed to the SARS-CoV-2 virus? 1:19:23 - How can we have confidence that the vaccine will be safe? 1:29:57 - What about herd immunity, the Swedish approach and the Great Barrington Declaration? 1:37:50 - Potential longterm health effects of COVID-19 1:38:57 - Are personal sacrifices and limitations necessary to deal with the pandemic? 1:42:14 - How can one convince vaccine skeptics? 1:45:24 - Gyms and fitness facilities during the COVID-19 1:51:51 - False dichotomies and false choices in the jiu-jitsu community 1:56:40 - The difference between case numbers and test positivity rates 1:59:45 - How do epidemiologists stay sane in 2020? Please share this podcast episode my friends - it may be one of the most important ones I've ever done. The video version of it is available here: https://www.youtube.com/watch?v=YpgxjZRBV38&feature=youtu.be Follow Dr Katrine Wallace on Instagram https://www.instagram.com/epidemiologistkat/?hl=en and on Tiktok https://www.tiktok.com/@epidemiologistkat Follow Madeline Wallace on Tiktok https://www.tiktok.com/@maddy.epidemiology Take care, Stephan Kesting

Nov 24, 2020

Back pain is incredibly common in sport, including all combative sports like jiu-jitsu, MMA, boxing and judo. That is why I was thrilled to talk to Dr Stuart McGill, one of the world's leading experts on back pain. Dr McGill spent 30 years researching and teaching spinal mechanics at the University of Waterloo in Canada. He has published more than 300 scientific papers, written 3 textbooks, and has worked to improve sports performance with countless athletes from almost every sport. His book, "Back Mechanic: The Step-by-Step McGill Method to Fix Back Pain" has become a classic manual for living a painfree life and "Ultimate Back Fitness and Performance" is a guide for many coaches to bring their athletes up to the next level of performance while avoiding a debilitating back injury. Here is just a little of what we covered today... 00:42 - How to become a world class expert in spinal mechanics and back pain 08:16 - Studying spines in the lab and what that tells you about spines in athletes 14:08 - Disc herniations and back pain 19:42 - Dr McGill's work with Olympians and elite athletes 24:00 - The athleticism of MMA fighter George St. Pierre 29:55 - Principles for avoiding back pain injury 34:40 - The power of the neutral spine 45:24 - The advantages and dangers of developing power through spinal rotation 51:04 - How elite strikers hit so hard 54:28 - Posture and spinal position in jiu-jitsu 1:01:07 - Hip morphology and leg flexibility of great jiu-jitsu fighters 1:06:07 - Books and other resources by Dr McGill Injury is the enemy, and avoiding injury is the key to a long and successful athletic career, so I hope you enjoy this episode! Cheers, Stephan Kesting P.S. If you get the chance a rating or a review of this podcast on Apple Podcasts or wherever you listen to your audio would be HUGELY appreciated.

Nov 19, 2020

Here are 5 principles that I use on a daily basis for evaluating risk, along with concrete examples from martial arts training, fire fighting, white water kayaking, and behavior during a pandemic. I hope you find this useful! The single best way to stay in touch with what's going on with the podcast, grapplearts, and everything else is still my newsletter. Sign up for free at https://www.grapplearts.com/newsletter Cheers! Stephan Kesting

Nov 17, 2020

Division in BJJ community, angry people on the internet and the rise of conspirituality with comic and BJJ practitioner Jamie Kilstein. Jamie is the cohost of both Rear Naked Radio and A Fuckup's Guide to Self Help and has a new comedy album coming out soon!

Nov 12, 2020

Today I chat with Black belt no gi world champion Brandon 'Wolverine' Mullins about how the most efficient training methods to master the highly complex world of Brazilian Jiu-Jitsu. Lots of great takeaways in this one!! 02:18 - Learning technique only vs learning technique and theory 05:42 - Fundamental movements in BJJ 09:24 - Advanced applications of fundamental movements 14:48 - Winning by achieving depth in a technique 25:40 - Successfully setting up guard submissions 37:22 - Off speed pitches and surprising your opponent in BJJ 44:03 - Starting at step 3 52:19 - Top tips for training 1:01:39 - Safe techniques 1:11:03 - IBJJF legalising reaping and heel hooks in nogi Check out the 265 page full color book we wrote together at https://www.grapplearts.com/nonstop-jiu-jitsu-book/ - it's the best BJJ book of the year for sure! Cheers Stephan Kesting

Nov 6, 2020

I was thrilled to talk to Matthew Remski, a cult researcher and cohost of the Conspirituality Podcast who has written extensively about the pervasive cultism and abuse in Yoga, spirituality, and wellness culture. The parallels to what's happening in BJJ are obvious. Here are some highlights... 01:48 - Matthew's own time in cults 05:39 - Conspiracy theories 08:02 - What are cults? 28:45 - Online cults 41:39 - What happens when cult prophecies fail to occur? 50:21 - How to help friends and family members in cults

Nov 5, 2020

Multiple time world champion Robert Drysdale comes onto the podcast to share his discoveries about the history of BJJ. Here's just some of what we talked about... 00:52 - Opening Closed Guard, the Book 06:16 - The first japanese martial artists in Brazil 16:51 - Who was Mitsyuo Maeda? 19:27 - The role of the circus in the development of BJJ 23:20 - Early lineages of jiu-jitsu in Brazil 31:02 - The development and role of Vale Tudo fighting 33:08 - Why jiu-jitsu became so ground oriented 43:41 - George Gracie 45:47 - Helio's early fights 47:58 - The period of decline in jiu-jitsu 52:36 - BJJ andmarks between the 1950's and 1990's 1:02:26 - The role of jiu-jitsu federations 1:09:07 - Effects of legalizing heel hooks 1:15:16 - BJJ in the Olympics

Nov 3, 2020

Today I talk with Mr Frank Wolf, a member of first two person team to paddle across Canada in a single season. He has undertaken amazing expeditions throughout North America both in the summer and the winter, and has some amazing tips for getting out into the deep wilderness on the cheap. I guess you could call him a wilderness travel hacker who is willing to share his secrets! On an entirely different note, sign up for the Single Leg X Guard Crash Course that I'm giving out - it's entirely free and it's the fastest way to make you competent at one of the most powerful and versatile of guard positions! https://www.grapplearts.com/slxcourse/

Oct 30, 2020

Full contact fighting is inherently risky, especially when you consider the traumatic brain damage that's so common in boxing, kickboxing and MMA. And competing in sports where head shots and brain trauma are abundant ramps those risks up exponentially. While I totally support your right to take risks (and have taken many myself) there comes a point when the risk outweighs the reward. So what is that point? In this episode I discuss the number one indicator that I think tells you when you should quit competing in contact sports... Check out my Single Leg X Guard Crash Course, available for free at https://www.grapplearts.com/slxcourse And please share this episode with one person in your social circle who might enjoy it! Cheers, Stephan Kesting

Oct 27, 2020

On today's episode I'm interviewed by Randy Brown on his podcast about my journey through Kung Fu and how I found jiu-jitsu. Lots of nuggets about training safely and effectively in this one! Follow Randy at https://www.youtube.com/c/Mantisboxers/videos https://www.instagram.com/randybrownmantisboxer/ https://randybrownmantisboxing.com/ Tweet me: @StephanKesting Check out my Instagram: @Stephan_Kesting And get on my email newsletter - I use it to put out a TON of good training information: grapplearts.com/newsletter Cheers! Stephan

Oct 23, 2020

Is it safe to train BJJ in a pandemic? I wish it were a simple yes or no answer, but as I discuss in this episode (which is also available on Youtube at https://www.youtube.com/watch?v=fjyivFxPJMU&feature=youtu.be) it depends on a number of factors including... Your age, health, pre-existing conditions Your tolerance for personal risk The age and health status of your family Your health insurance situation, Your willingness to put other people in society at risk, Whether you're taking precautions in the rest of your life What the local Covid test positivity rates are The precautions your club is taking Whether you're in a training pod The precautions your training partners are taking And more. If you're interested in more information about BJJ training pods check out https://www.youtube.com/watch?v=DSG3zsC-WwM If you want to see some evidence that masks help prevent transmission of Covid-19 please read https://www.grapplearts.com/do-masks-and-face-coverings-work-to-prevent-coronavirus-transmission/ If you want to find Covid-safeish training partners check out https://downtoroll.com/ And if you want to see the latest guidelines by Dr Chris Moriarty for reopening BJJ schools check out https://www.grapplearts.com/openingupbjj Stay safe and, almost more importantly, please give a crap about other people! Stephan Kesting

Oct 20, 2020

Only aligning your chakras can save you from the satanist deep state... Derek Beres is an author and former reporter who cohosts the Conspirituality podcast which investigates the convergence of left-wing spirituality in Yoga and wellness culture with feverish right-wing conspiracy theorists. I wish this podcast could have been a light hearted traipse down the kookier aspects of Yoga and spiritual utopianism but in a time when rampant conspiracy thinking on social media spreads mistruths, disinformation and 'alternative facts' this is a deadly serious issue. Follow the Conspirituality Podcast here: https://conspirituality.net/ - it's very good! Stephan Kesting

Oct 14, 2020

Steve Kwan from BJJ Mental Models comes onto the podcast to discuss cult behaviour in BJJ, good and bad club cultures, and the big picture behind effective jiu-jitsu training. "I consider cults to be any organization that uses unscrupulous tactics to manipulate the members for the benefit of the founders or the people higher up in the chain." "People always tell you that jiu-jitsu builds character and makes you a better person. That is not true. Jiu-jitsu gives you confidence and makes you a bolder, more assertive version of the person that you already are. And whether that's a good person or a bad person is up to you." "In a time when things are as uncertain as they have ever been in our lives, we crave certainty. If someone can promise you certainty in an uncertain time especially if they can confirm what deep down you've always believed to be true, you're going to gravitate towards them and it shuts off part of your brain."

Oct 12, 2020

I talk with clinical psychologist and BJJ black belt David Ley about the psychology of jiu-jitsu, recent advances in psychology, the neurochemicals released when grappling, recovered memories, the prevalence of conspiracy theories in the martial arts, and much more. If you want to focus on the jiu-jitsu specific portion of the podcast listen to the intro then jump to the 45 minute mark. Dr David Ley is a clinical psychologist who runs a large mental health clinic in Albuquerque, New Mexico, and has been featured on the Anderson Cooper Show, the Dr. Phil Show, in the London Telegraph, The New York Post, Salon, and the Huffington Post. He wrote The Myth of Sex Addiction (Rowman & Littlefield, 2012), and Insatiable Wives: Women Who Stray and the Men Who Love Them (Rowman& Littlefield, 2009).

Oct 5, 2020

Today I talk with BJJ black belt world champion Brandon 'Wolverine' Mullins about finding a way to win in difficult situations, and why you need to have a long range guard. Check out our brand new bestselling book Nonstop Jiu-Jitsu on Amazon, links at https://www.grapplearts.com/nonstop-jiu-jitsu-book/

Oct 2, 2020

How to organise your strategies, techniques and tactics in the butterfly guard so you alway know what you should do next. A highly applicable podcast with black belt jiu-jitsu world champion Brandon 'Wolverine' Mullins. Check out our bestselling book 'Nonstop Jiu-Jitsu' here: https://www.grapplearts.com/nonstop-jiu-jitsu-book/

Sep 29, 2020

Black belt world champion Brandon Mullins and I talk about the fundamental movements of jiu-jitsu and their advanced applications in almost every technique you'll ever use on the mat. Check out our bestselling book, 'Nonstop Jiu-Jitsu' on Amazon.com https://amzn.to/3kwkHRH or go here to get the links if you live in Canada, the UK, Japan, Italy or Germany: https://www.grapplearts.com/nonstop-jiu-jitsu-book/ This is the BJJ book of the decade! Stephan Kesting

Sep 23, 2020

Dr Nicholas Tyau is an internal medicine specialist who was working at a hospital in the Bronx, the epicenter of the Covid-19 pandemic in North America, during the spring of 2020. He's also a BJJ black belt, so he's no stranger to training and adversity! In this podcast we talk about the chaos that the pandemic created in the NY hospitals, the controversy over death certificates, hydroxychloroquine, vaccines, dealing with the second wave, and what it was like when Nicholas himself got infected by a patient. We get pretty granular in this one, but I hope it's still accessible for most people. Let me know what you think, Stephan Kesting P.S. The guidelines I published to help BJJ schools open (fairly) safely during the pandemic are available here: https://www.grapplearts.com/openingupbjj

Sep 13, 2020

Deliberate practice: if you try to get good at every aspect of your sport all at once then you'll get good at nothing. Instead break it down into specific skills, then break those skills down into components, and then refine those components before putting it all back together again. Note: this was recorded outside in the wind, so the message is good but the audio is a bit fuzzy. Sorry about that - I'll pick a spot with less background noise in the future

Sep 10, 2020

Medical doctor and famed BJJ competitor Dr Chris Moriarty is back on the podcast with a major update to the protocols for safe training during Covid-19. The biggest changes include the addition of monogamous training pods and class cohorts, and are applicable to just about any form of martial arts training. Check out Dr Moriarty's updated guidelines in written form at https://www.grapplearts.com/openingupbjj And check out my video and article about BJJ training pods here: https://www.grapplearts.com/bjj-training-pods/

Aug 30, 2020

Jessica Cox was born without arms but she didn't let that stop her from becoming the first woman to get her pilot's license using her feet to fly the plane. And she has a couple of black belts as well. Check out this episode; I'm sure you'll come away super-inspired and ready to smash your own limits!

Aug 21, 2020

Jeff Shaw and I geeked out about Jiu-Jitsu history at first, but then at about the 27:00 minute mark we pivoted to his school's innovative outdoor classes with dedicated training partners during coronavirus and how we can get back to normal in the sport. I hope you enjoy this episode. Please share it with your friends and training partners who are looking for ideas about how to continue training as safely as possible during the pandemic. Here are the recently updated guidelines for opening up BJJ academies in a time of Covid: grapplearts.com/openingupbjj Here's Jeff's series on the history of BJJ, from ancient times to today: bellinghambjj.com/2020/07/01/the-history-of-jiu-jitsu-from-ancient-times-to-today/ You can find out more about Jeff on Instagram @jeffmshaw Find out more about Bellingham BJJ at bellinghambjj.com or on Instagram @bellinghambjj Take care! Stephan Kesting

Aug 12, 2020

Robert Drysdale is one of the most highly decorated American grapplers in history. He remains the only person not born in Brazil to win both the IBJJF World Championships with the gi and the ADCC Open Division without the gi. Today we talked about the difference between Jiu-Jitsu in competition and in the gym, his research on the early history of jiu-jitsu in Brazil, and his upcoming documentary called, "Closed Guard: The Origins of Jiu-Jitsu in Brazil." Find out more about the complicated relationship between Jigoro Kano, Mitsuyo Maeda, Carlos and Helio Gracie, and Kimura. Check out The Open Guard System available in DVD and online streaming format https://www.grapplearts.com/the-open-guard-system/ and in app format https://www.grapplearts.com/open-guard-system-app-phone-tablet/ Cheers! Stephan Kesting

Aug 6, 2020

Adam Shoalts is a professional adventurer and explorer. He has completed a 4,000 km solo trip across the Canadian Arctic, explored unknown rivers in the Hudson Bay Lowlands, and is a fellow in the Royal Canadian Geographical Society. I hope you enjoy his tales of adventure as much as I did! More about Adam at https://adamshoalts.com/ and follow him on Instagram at https://www.instagram.com/adam_shoalts/

Aug 3, 2020

Here's how to organize a BJJ training pod to keep yourself and, more importantly, other people safe during the coronavirus pandemic. 1:11 - What is a Training Pod 1:38 - Why Are Training Pods a Good Idea Right Now, and Reasons for Hope 7:51 - How Many People Should Be In Your Pod and Who Do You Choose? 12:20 - When is a Training Pod Appropriate? 14:20 - Where Can Your Train with Your Pod? Articles referenced include Guidelines for Opening Up BJJ Academies During the Covid-19 Pandemic with Dr Chris Moriarty: https://www.grapplearts.com/openingupbjj/ and The Cheapest Grappling Mat https://www.grapplearts.com/the-cheapest-grappling-mat/

Jul 27, 2020

I was recently featured on The Old Rollers Podcast hosted by Harrison Helterbrand and we dove deep into maintaining your longevity in the sport, skill development, learning styles and taking charge of your own learning process. Check out The Open Guard System with Jon Thomas at https://www.grapplearts.com/openguard Download The Grapplearts BJJ Master App for free at https://www.grapplearts.com/masterapp Follow The Old Rollers Podcast on Facebook: https://www.facebook.com/theoldrollers/

Jul 20, 2020

Dominyka Obelenyte was born in Lithuania, emigrated to the United States at a very young age, and became a 4 time Pan-Am and World Championship gold medalist. In this interview we talk technique, injury recovery, mindset, effective training, the use and misuse of 'loyalty' in the BJJ world, mental resilience and more. I think you'll really like this one. Follow Dominyka on Instagram @domdabomburmom/ Also, check out the brand new Open Guard System that I just released in DVD and streaming format at https://www.grapplearts.com/openguard Cheers, Stephan

Jul 12, 2020

Did you know that there were 'anti mask leagues' in the USA to protest masks during the 1918 Spanish Flu epidemic? Neither did I until I started listening to Mitch Lerner. Mitch is a professor of history at Ohio State University who specialises in 20th century American History and in today's episode we look at the history and politics of pandemics in the United States. I learned a lot during this conversation and I hope you do too. Stephan P.S. Here's the article I reference in the podcast with guidelines for opening up BJJ academies during covid with Dr Chris Moriarty https://www.grapplearts.com/openingupbjj P.P.S. Here is one excellent summary (not written by me) about the status of the current science behind mask wearing and prevention of covid transmission: https://www.totalem.org/emergency-professionals/podcast-207-myths-on-masks-for-covid-19

Jun 29, 2020

The difference between improving every day and setting a personal best every day in sport, training, and martial arts... Notes and pictures from my 1000 mile solo arctic in 2019: https://www.grapplearts.com/solo My in-depth discussion with endurance athlete Mike McCastle: https://www.grapplearts.com/pain-is-a-universal-language-with-endurance-athlete-mike-mccastle/

Jun 22, 2020

Dr Moriarty is a medical doctor and had a long fierce career as a BJJ competitor who previously published guidelines for reopening BJJ academies during the Covid-19 pandemic ( grapplearts.com/openingupbjj ). In this followup episode we look at the current state of the epidemic, implications for training, and how to figure out whether cases truly are going up or down in your area. 00:32 - Intro to Doctor Chris Moriarty, BJJ black belt. 02:43 - Where is the USA and the rest of the world at with Covid? 11:50 - Are cases going up just because of an increase in testing? 14:39 - Memorial day, protests, and other reasons that states may be experiencing a rise in Covid infections. 22:90 - Masks and prevention of coronavirus transmission. 25:46 - Is now safe to train BJJ? 33:18 - What about training BJJ with just one partner? 36:27 - On lighting campfires in dry grasslands and taking risks for other people. 38:09 - Signs of hope. 44:34 - The politicisation of mask wearing. 49:37 - Modes of transmission. 51:25 - Final words.

Jun 17, 2020

There are so many techniques to master and so many different areas in BJJ to get good at that jiu-jitsu can seem totally overwhelming. Here's how to use an 80/20 approach to figuring out what to work on next. Also grab my detailed breakdown of the basic positions of BJJ for free here: https://www.grapplearts.com/book Good luck with everything! Stephan

Jun 5, 2020

Today I'm joined by Thomas Nadelhoffer an associate professor in the philosophy department at the College of Charleston, an affiliate faculty member in psychology and neuroscience, and a BJJ brown belt. We focus our conversation on the tribalism and rampant conspiracy theory acceptance in the BJJ community during this time of crisis.

May 31, 2020

I'm absolutely thrilled to welcome Oleg Taktarov to the podcast. Oleg used his Sambo skills to win UFC 6, beat Dolph Lungren in a widely publicised boxing match, and fought at the infamous Pentagon Combat event which ended in a riot and got MMA banned in Rio de Janeiro. Oleg is also a great teacher - I personally use techniques and concepts I learned from him more than 20 years ago almost every day that I step onto the mats. Today we cover dealing with fear in MMA matches, the path to mastering striking as well as grappling, training the Russian special forces, the advantages of leglocks, working in the movies, and the role he would most like to play. If you enjoy this episode then giving it a rating on your favorite podcast platform would be super-appreciated. Stuff like that really helps! Stephan Kesting

May 28, 2020

Learn a technique and study all its aspects including set-ups, grips, body position, timing, balance, counters and recounters. Get help from your instructor, class-mates, the internet and instructional media. Repetition makes you smooth. Smooth makes you fast. Isolate the technique in sparring. Start with the smallest,least experienced person in the club. When the technique works consistently, move on and try it on the second smallest or second least experienced person. Repeat. In grappling, observe problems you encounter with the technique. Then take time to analyze, brainstorm and discuss with coaches and training partners. Test solutions with more live sparring. Stephan Kesting P.S. Grab my free app to learn BJJ on the go at https://www.grapplearts.com/masterapp . Lots of technique in there but also a podcast player so you can catch my mellifluous voice any time you want ;)

May 4, 2020

Chris Moriarty is a doctor, a competitor, and a BJJ black belt. His 6 step procedure for reopening academies is available at https://www.grapplearts.com/openingupbjj 0:00:00 Introduction 0:00:56 Chris Moriarty's Medical and BJJ Background 0:08:24 Is Covid a Fake Pandemic? 0:18:30 The whitehouse.gov/openingamerica Guidelines 0:26:43 Phase 1 0:06:09 Phase 2 0:46:17 Testing for the Virus and Antibodies 0:54:59 Phase 3 1:05:39 Phase 4 1:14:05 High Risk Groups 1:16:08 Phase 5 1:16:56 Phase 6

Apr 29, 2020

On March 1st, 1998 unknown Canadian fighter Joel Gerson defeated superstar Rumina Sato in Shooto, Japan's oldest MMA promotion. Even more astounding was that this was basically Joel's first fight. We go deep into that fight and the differences in MMA training between then and now. I think you'll really like this one! Check out Joel's school at revmma.com and follow him on Instagram at @joelgerson . To learn BJJ on your phone download my free app, The Grapplearts BJJ Master App! iOS users click here: https://apps.apple.com/us/app/bjj-master-app-by-grapplearts/id1308072068 Android users click here: https://play.google.com/store/apps/details?id=com.grappleartcontainer Take care! Stephan

Apr 20, 2020

Yuri Simoes is a two time ADCC World Championship, a two-time IBJJF black belt Absolute No-Gi World Champion, and a two-time Pan American Champion. In our chat we go deep into developing the motivation required to train at such a high level, the importance of self defense, how he took down a Olympic Judo champion in competition, and much more. I hope you enjoy it! 00:44: Growing up in Brazil 03:07: Training self defense 05:38: On making BJJ your way of life 10:08: Judo and BJJ cross training 14:40: Yuri's match against Travis Stevens 17:30: On making the switch to no gi grappling 20:42: On coming to North America and training with Caio Terra 27:54: Is it OK to train at different schools? 31:06: New jiu-jitsu vs traditional jiu-jitsu 36:25: On switching from no gi to MMA 38:04: What made Yuri so stubborn? 42:25: Dealing with major injuries 49:50: Biggest adjustments in switching from jiu-jitsu to MMA 51:33: What's a typical week of MMA training? 59:59: Good days and bad days of training 1:02:56: Signing to fight with One FC 1:04:58: Where to follow Yuri If you get the chance, check out my Grapplearts BJJ Master App. There's a TON of free high level content in that app, giving you the opportunity to learn BJJ on your phone. Download the Grapplearts BJJ Master App for free at https://www.grapplearts.com/masterapp Thanks! Stephan Kesting

Apr 12, 2020

Coronavirus has most of the BJJ world locked down and it sucks. I get it: you desperately want to get back on the mats and train. Here are 5 strategies to keep your head in the game and prevent you from backsliding too much before that happy, happy day comes! Grab my free app for iOS and Android. It's called The Grapplearts BJJ Master App and has more than 700 minutes of free black belt instruction. Plus it now has links to every podcast episode and in depth article I write. Grab the app for free at https://www.grapplearts.com/masterapp Good luck! Stephan Kesting

Apr 6, 2020

In this episode I talk with BJJ brown belt and Joe Rogan approved professional comedian about how jiu-jitsu saved his life, ways to stay positive during the coronavirus lockdown, tribalism and much more. Follow Jamie on Instagram @thejamiekilstein , on the JamieKilstein podcast , on Rear Naked Radio and on his Youtube channel . Use the coupon code 'United' for 50% off on ANY of my instructionals at https://www.grapplearts.com/instructional-bjj-grappling-dvds/ for the duration of the corona crisis Here are some of my other social media links... Tiktok (NEW): https://vm.tiktok.com/QQDSBt Instagram: https://www.instagram.com/stephan_kesting Facebook: https://www.facebook.com/grapplearts Youtube: https://www.youtube.com/stephankesting Twitter: https://www.twitter.com/stephankesting

Mar 26, 2020

Dr Leif H. Smith is the author of 'Sports Psychology for Dummies' and in this episode of The Strenuous Life Podcast he shares his very best tips for developing mental toughness, managing fear, not choking at critical moments, and how to perform optimally in training, competition and life. I think you'll really like this one! Check out 'Sports Psychology for Dummies' anywhere books or ebooks are sold, follow Dr Leif H Smith on Twitter at https://twitter.com/DrLeifSmith or check out his website at https://www.personalbestconsulting.com/ If you're enjoying these podcasts then please give it a rating or a review in the podcast platform you use most often. That really helps! And check out the new and improved Grapplearts BJJ Master App - it now has a podcast player and all the blog material right in the app itself. Cheers, Stephan

Mar 14, 2020

Moments ago I recorded a podcast with Raf from The Verbal Tap Podcast about what grapplers and martial artists should do during the coronavirus and COVID 19 outbreak and I'm sharing that with you now. Based on training in martial arts for 40 years, being a first responder, and also having a master's degree in biology my recommendation is that YOU DON'T TRAIN FOR THE NEXT COUPLE OF WEEKS at least. After that we'll have much better idea of what to do next. Read my detailed article here for more info: https://www.grapplearts.com/covid-19-bjj/ Flatten the curve folks, Stephan

Mar 6, 2020

What's your best strategy vs multiple opponents? Can Brazilian Jiu-Jitsu be part of that strategy. I gave my answer to this during an Instagram and Tiktok live session that I did recently. I'm sure it'll ruffle a few feathers, but then again, every martial artist has an opinion on this including those that have NEVER tested it. By the way, here's me on Tiktok (NEW): https://vm.tiktok.com/QQDSBt (@StephanKesting) And here's me on Instagram: https://www.instagram.com/stephan_kesting (@stephan_kesting) Good luck with your training, Stephan

Mar 4, 2020

In today's episode I talk to Scott Loughney about an incredible 640 km ultrarunning challenge in the highest mountain range of the world. Scott together with Ryan Wagner and Upendra Sunuwar successfully linked Katmandu, the capital of Nepal, with Everest Base Camp, a round trip distance of 640km. We really get down into the weeds with this one about the nuances of training for and then completing such a challenge. I hope you like it! 01:57 The Mount Everest Mailrun Challenge 07:54 Suffering and Type 1, 2 and 3 adventure 12:10 Hallucinations while pushing the limits of endurance 19:43 In-depth foot care and blister management for ultrarunning, 30:37 Risk evaluation and mitigation during the Everest Mailrun Challenge 39:19 Training to handle risks for the project 46:39 Oxygen levels and deprivation while running in the Himalayas 49:35 10 principles for achieving big projects 1:03:40 How to organise the rest of your life around training 1:07:40 How to prevent your body from breaking down and getting injuries 1:10:56 More information and future projects Check out the Grapplearts Signature Gi at https://www.grapplearts.com/gi Thanks Stephan

Mar 2, 2020

Oliver Taza trains at Tristar in Montreal with Firas Zahabi and at Renzo Gracie's in New York City with John Danaher. With his impeccable technique and aggressive grappling style he has amassed an impressive array of wins at Polaris, Metamoris, the ADCC Trials, the No Gi Worlds, and many more competitions. In this episode we go deep into the training and technical development required to hang with the Danaher Death Squad monsters and win at the elite level. I think you'll really like it! Also check out the new instructional I did with Oliver Taza called No Gi Leglocks at https://www.grapplearts.com/taza . I guarantee that it'll immediately take your leglock game up to the next level and allow you to tap out your training partners more often! Cheers, Stephan

Feb 23, 2020

Peter Drucker, the godfather of modern business management, once said, " You can't manage what you can't measure. " Now I don't think that Peter Drucker did Brazilian Jiu-Jitsu (or any other form of martial arts) but the idea of measuring things in order to improve them applies to every field of athletic endeavour. So let's look at some concrete ways that we might quantify our training and improve the results we are getting… Quantifying Your Nutrition Nutrition is a fairly complex field but there are certain tenets that most thoughtful people agree on. For example, almost everyone agrees that you should drink enough water but not too much water. But most athletes still drink way less water than they should be. For me the problem is even worse… I'm a kidney transplant recipient which means I only have one kidney that needs to remain well-flushed. Furthermore I exercise a lot which means that I'm sweating out a lot of fluid. To stay well hydrated I have to drink about 4 to 5 litres of water a day, which is roughly 1 to 1.5 imperial gallons. There's no way I would end up drinking that much if I didn't measure it. Trying to reconstruct the amount of water that passed my lips based on half remembered sips from glasses and water fountains would be totally inaccurate. So I have a very simple method that I've stolen from the bodybuilders… In the morning I fill one of those large 4 liter water jugs with water. And by the time I go to bed it has to be empty. There's no second guessing about how much water did or didn't get drank that day. It's binary, either " Yes, the jug is empty ", or " No, the jug still has water in it. " This system is a method of quantification. There's no thinking required, so I can that mental energy for other, more important functions. Another example of quantification being critical is the experiment I did with the keto diet . In 2019 I tried the keto diet for a month . At the end of that I felt physically alright, but the data said different. My LDL and triglycerides had skyrocketed, my HDL to LDL ratio had crashed. 30 days of a diet with huge amounts of whipping cream and saturated fat was basically guaranteeing a heart attack within a year. This is NOT to say that keto is bad for everyone; it most certainly does work for some people but it also doesn't work for me. But the point is that you need measurements, bloodwork, and data to know for sure. So if you're going to try a new diet – keto, carnivore, vegan, whatever – don't just rely on some podcast or Youtube video for your information. What worked for that person may not work for you. Please, please, PLEASE go get the relevant bloodwork before you start a new diest to get a baseline, and then again after 1 to 2 months of being on it. Without that bloodwork data you're flying completely blind. With quantification you can see what's actually going on in your veins and arteries, hopefully avoiding a disastrous mistake. That which can be measured can be improved. Quantifying Your Strength and Nutrition Every serious athlete tracks their strength and conditioning, and the more serious the athlete the more minute the data they track. There's a reason that Mikaela Shiffrin , one of the greatest skiers of our time, tracks not only the weights, reps and sets of her squat workout but also the actual velocity that the squat bar moves at. For people at her level the coaches use the ridiculous amount of data generated to track the progress of their athlete. Now for most of us that's too much, but we could all do with a little tracking of workouts. For example, I've kept a training journal for the last 25 years in which I've tracked nearly every strength and conditioning workout I've ever done. From that journal I know that on March 17, 2009 I did the following workout… 8 circuits of bench pressing 155 for 6 reps, followed by pullups to failure, followed by sprinting up and down 6 flights of stairs, Then 3 sets of standing dumbell curl and press exercise in which I did 4 reps with 45 lb dumbells, 6 reps with 40 lb dumbells, and 8 reps with 35 dumbells, Then a single set of 30 back extensions, And two sets of hanging ab raises Note that this is pretty specific but it could have been quantified even more. I could have recorded the times for each of those 8 tower sprints and the number of pullups I did on each set. If I had done that then I could now go back to that workout and know exactly how much I've improved or fallen behind since that workout. Knowing your numbers prevents you from having to 'guess' if you're improving or falling back. That which can be measured can be improved. Quantifying Your BJJ Training Jiu-jitsu training itself is a little harder to quantify because your training partner gets a vote too. You might be planning to have a nice easy sparring session but then the other guy gets all fired up and before you know it you're in one of those death rolls. That being said you can still keep track of how long you trained for and how hard you went. You can quantify your drilling reps, sparring rounds, training intensity and total training time. For example I know that on September 17th last year I did 1 1/4 hours of BJJ drilling and sparring with my friend Alex Kask at a moderate intensity while fasting. If I was getting ready for a competition I might get more specific than that. I might keep track like this… 30 minutes: brainstorming and drilling turtle escapes, getting to guard and/or back to feet 5 x 5 min rounds sparring at easy-moderate intensity focusing on turtle escapes Then 2 x 5 minutes rounds going hard, starting on the feet The bottom line is that feelings can lie to you, memory is faulty, and you are the easiest person to fool. But data doesn't lie. So track what you can, regardless of whether you're using a physical book, a spreadsheet on your computer or the notes app on your phone. That which can be measured can be improved. Stephan Kesting Grapplearts.com P.S. Download my FREE app for iPhone and Android devices called The Grapplearts BJJ Master App . It's been updated recently and now contains more than 600 free minutes of BJJ black belt instruction. Seriously, you'll get a ton of value out of it Click here to get it for iPhone or iPad https://apps.apple.com/us/app/bjj-master-app-by-grapplearts/id1308072068 And click here to get it for Android phones and tablets https://play.google.com/store/apps/details?id=com.grappleartcontainer And finally, as always, good luck with your training Stephan

Feb 20, 2020

In this conversation BJJ black belt Jon Thomas and I go deep into training and drilling methodologies that give you results as fast as possible. Jon is originally from the US but teaches at a school in Sweden. He still competes at a high level, so he has had to take extreme ownership over his results using reverse-engineering and a very analytical approach to his training. In this episode we go deep into how everyone learns BJJ differently and how therefore the optimal learning environment is also different for everyone. We also cover training methodologies you can use to get better at a smaller gym without a world class talent pool of sparring partners (hint: basically it involves turning your gym into a scientific laboratory for developing techniques). You'll also learn how to increase your mat time without incurring more injuries, methods to develop attack systems from different positions, tournament strategies vs training strategies, and our thoughts on how many top level competitors are on steroids Follow Jon on Instagram where he shares a ton of great techniques at @jonthomasbjj And while you're there also follow me (Stephan Kesting) at @stephan_kesting

Feb 14, 2020

Rory Van Vliet and I go deep into the 12 most important concepts to make your guard very hard to pass. Counterintuitively these concepts will also help your guard passing, because now you'll understand what your opponent is doing to try and stop your pass. Grab our Guard Retention Formula in DVD, online streaming, and app form at https://www.grapplearts.com/guardretetention

Feb 5, 2020

There's an old saying that goes… "Don't do what's best for you. Instead do what's worst for your opponent." There's a lot of truth there. In a competition your odds of victory go way up if you can prevent your opponent doing the things that he is best at. Optimal Sparring Strategy Rolling in training is different from rolling in competition. In training, during sparring, you actually WANT to spend at least some time in your sparring partner's strongest areas. This way you can get the highest quality training possible. This is especially true if you're bigger or better than the other guy. You WANT to let him into the game so that you can get a good training session in and learn something. So figure out what any given sparring partner is really good at and occasionally let them do it to you! Here's a concrete example… A few days ago I sparred with someone who was 50 lbs lighter than me. Had I just passed his guard and played crush the bug for the rest of the session this would have been good for my ego but bad for my jiu-jitsu. Instead we stayed and played in an area where he is strong – the lasso spider guard – for almost the whole training session. Every time I passed his guard (or he swept me) we would stop and reset back in his lasso guard. The net result of this training was that my training partner got to develop his game against a bigger and reasonably skilled opponent, and I got to work on a somewhat underdeveloped aspect of my game (I've been working no gi a lot and so I needed to blow the dust off of my defences to all these gi-based entanglements). There are competitive elements to training, but training is not competition and competition is not training. Tapping a lighter or a less experienced player out 35 times in a 5 minute match does neither of you any good. The goal of training is to get better. By purposely allowing your training partners to use their best positions and techniques while sparring allows you to feel, experience, and struggle against the highest level jiu-jitsu available to you. That will make you better. Ego is the Enemy Of course life will be easier if you spend all your time doing only things that you're good at.But are you actually going to learn anything new that way? Ego is the enemy . Succumb to it and you'll get injured, burnt out, and get better much slower. Ginni Rometty, the first female CEO of IBM, said, " Growth and comfort do not coexist. " Which is a more succinct way of stating that there is no comfort in the growth zone and no growth in the comfort zone. Sometimes it comes down to a question of looking good or getting good. And sometimes you've got to look stupid to get better. Stephan P.S. Check out The Guard Retention Formula in App, DVD, and Online Streaming format at https://www.grapplearts.com/guardretention

Jan 29, 2020

A deep dive into designing and running MMA fight camps, how to mix striking with wrestling and jiu-jitsu, conditioning for fights, and much more with Greg Nelson. Greg has trained many MMA and UFC fighters including Brock Lesnar, Dave Menne, Sean Sherk and Thug Rose Namajunas. I really enjoyed this conversation and I think you will too! Grab my free downloadable guide to learning BJJ fast at https://www.grapplearts.com/book Check out the huge archive of techniques and detailed training tips at https://www.grapplearts.com/articles/ ----------------------------------- Grab the "Grapplearts BJJ Master App" with more than 500 minutes of free black belt instruction here: iPhone and iPad: https://apps.apple.com/us/app/bjj-master-app-by-grapplearts/id1308072068 Android phones and tablets: https://play.google.com/store/apps/details?id=com.grappleartcontainer ----------------------------------- Here are some of my social media links... Tiktok (NEW): https://vm.tiktok.com/QQDSBt Instagram: https://www.instagram.com/stephan_kesting Facebook: https://www.facebook.com/grapplearts Youtube: https://www.youtube.com/stephankesting Twitter: https://www.twitter.com/stephankesting ----------------------------------- And, most importantly, good luck with your training! Stephan

Jan 17, 2020

Here are the 5 most important skills you can learn from BJJ that'll keep you safer in real confrontations against bigger, stronger, and adrenalized opponents! Download this rant as an illustrated PDF for free at https://selfdefensetutorials.com/get-free-self-defense-tips-by-email/

Jan 9, 2020

In this Q&A I cover gameplan development, what to do about training partners figuring out your game, how to find a good gym, whether loyalty to your instructor always a good thing, how sparring is the secret sauce of any effective martial art, and taking time off from jiu-jitsu! These questions came from an Instagram Live session I did. Follow me on Instagram @stephan_kesting or click here: https://www.instagram.com/stephan_kesting/ And while I have your attention, here are some of my other social media links... Tiktok (NEW): https://vm.tiktok.com/QQDSBt Facebook: https://www.facebook.com/grapplearts Youtube: https://www.youtube.com/stephankesting Twitter: https://www.twitter.com/stephankesting Good luck with your training! Stephan Some of the highlights I recent

Jan 6, 2020

Rory is a corrections officer with a ton of experience in other branches of law enforcement. He's also a very skilled BJJ black belt at Island Top Team under Rob Biernacki. In this chat we go into depth about how BJJ can be applied in law enforcement situations as well as talking about Rory's latest BJJ instructional, The Guard Retention Formula, which you can find out more about at https://www.grapplearts.com/guardretention . If you've read down this far then you're probably a fan of the podcast. And if that's the case can I ask you for a rating or a review of The Strenuous Life Podcast on whichever platform you use to consume your content? I can't emphasize enough how much that helps. And if you're looking for more from me and my guests then please check out some of my other social media links... Tiktok (NEW): https://vm.tiktok.com/QQDSBt Instagram: https://www.instagram.com/stephan_kesting Facebook: https://www.facebook.com/grapplearts Youtube: https://www.youtube.com/stephankesting Twitter: https://www.twitter.com/stephankesting Finally, as always, good luck with your training! Stephan Kesting

Dec 24, 2019

Sticking points and plateaus are inevitable if you train - here are 3 strategies you can use to smash on through to the other side in 2020. Have a great Christmas and New Year's! Stephan

Dec 22, 2019

A fun conversation with BJJ black belt Thomas Lisboa about why testing yourself occasionally in competition gives you things that you just can't get from regular training, how Brazilian black belts use their skills on the mat to emigrate to North America, how to develop your weakest positions, why even advanced students should attend the beginner's class, and much more. If you enjoy the podcast then a rating or a review would be super-useful! If you're not sick of me yet then here are some of my social media links... Tiktok (NEW): https://vm.tiktok.com/QQDSBt Instagram: https://www.instagram.com/stephan_kesting Facebook: https://www.facebook.com/grapplearts Youtube: https://www.youtube.com/stephankesting Twitter: https://www.twitter.com/stephankesting And, most importantly, good luck with your training! Stephan

Dec 16, 2019

The guard is the most important position in BJJ, and if you understand the multiple ranges and range battles that occur within this position then your ability to both pass the guard and defend against guard passes will improve exponentially. In this episode Rory Van Vliet explains the different ranges within guard and how you can use them to your advantage. If you found this useful then check out The Guard Retention Formula at https://www.grapplearts.com/guardretention Also if you get the chance please rate, review, or pass this podcast on to friends. That kind of stuff really helps! Cheers, Stephan

Dec 14, 2019

The days of learning from just one instructor if you're a serious martial artist are over. Nowadays you need at least four different coaches... Check out my latest BJJ instructional, The Guard Retention Formula, at https://www.grapplearts.com/guardretention

Dec 6, 2019

I sit down with Japanese ju-jutsu black belt Alex Kask to discuss the benefits, pitfalls and procedures for training in traditional systems and in modern BJJ at the same time. Both Alex and I have extensive backgrounds in both approaches, although I've done more BJJ and he's done more classical jujutsu, aikido and hapkido. I hope you find this an informative and entertaining chat! Also while I have your attention can I remind you to download the BJJ Master App for iOS and Android? There are more than 500 minutes of free black belt instruction on that app. You can grab it free at https://www.grapplearts.com/masterapp Good luck with your training, Stephan

Dec 2, 2019

This was a fascinating conversation with Nick Hiebert who has done a ton of research into the nutrient density of different foods. In this talk we look at the all time greatest, most nutrient dense foods, the ketogenic diet, fats vs carbs vs proteins, and much more. Check out Nick's blog at https://thenutrivore.blogspot.com/ or follow him on Twitter @The_Nutrivore where he spends a ton of time debunking bad nutritional science https://twitter.com/The_Nutrivore And if you're on Twitter anyway why not follow me @stephankesting https://twitter.com/StephanKesting because I'm reasonably active on there and share cool stuff all the time Peace, Stephan

Nov 28, 2019

I think you'll like this one, because I share a fighting strategy that comes from Roberto Leitão, the godfather of Luta Livre who has trained fighters like Jose Aldo, Pedro Rizzo and Marco Ruas. I also discuss times when you should use the exact opposite strategy to develop your game! Check out The Guard Retention Formula at https://www.grapplearts.com/guardretention . It's an absolutely amazing instructional that will make your guard much, much, MUCH harder to pass or your money back! Cheers Stephan

Nov 22, 2019

Brazilian Jiu-Jitsu (BJJ) can seem incredibly complicated when you're first exposed to it. In this episode I explain the positional hierarchy, the underlying logic, and the method behind the madness of what happens when two people are rolling on the ground. I think this'll really help you and I hope you share it with your friends! Download 'The Roadmap for BJJ' in PDF form for free at https://www.grapplearts.com/book And grab 'The Roadmap for BJJ App' for Apple and Android devices for free at https://www.grapplearts.com/roadmap Good luck with your training! Stephan Kesting

Nov 12, 2019

In this podcast I answer a question I received on an Instagram Live Q&A about a boxing beating jiu-jitsu in a real streetfight. Then I go on an epic rant about the three specific things most BJJ guys need to do first to make their martial art streetworthy. Follow me on Instagram ( @stephan_kesting ) and maybe a future podcast episode will be devoted to answering one of your questions! Also go to https://www.grapplearts.com/guardretention to find out more about the upcoming step-by-step formula for stopping your guard from getting passed. I guarantee this instructional will completely change your jiu-jitsu And, as always, good luck with your training! Stephan

Nov 4, 2019

Mike McCastle has accomplished some of the most amazing tasks of endurance I've ever heard of. In this episode we go deep into developing mental strength, maintaining commitment in the face of adversity, and dealing with physical and emotional pain. This is an amazing episode and I hope you really like it! Mike's feats of endurance are part of the 12 Labors Project and include setting the world 24 hour pull-up record while wearing a 30 lb pack (5804 pull-ups), pulling an F150 pickup truck for 22 miles through Death Valley, climbing the height of Mount Everest (29,029 feet) by going up and down a 20-foot rope 1,450 times, flipping a 250 lb tire for 13 miles the day after he lost his father to Parkinson's disease, running 20 miles a day for 100 days straight, and more. Follow Mike on Instagram at https://www.instagram.com/mikemccastle/?hl=en or check out his website at http://www.twelvelaborsproject.com ----------------------------------- Grab my free downloadable guide to learning BJJ fast at https://www.grapplearts.com/book Check out the huge archive of techniques and detailed training tips at https://www.grapplearts.com/articles/ ----------------------------------- Grab the "Grapplearts BJJ Master App" with more than 500 minutes of free black belt instruction here: iPhone and iPad: https://apps.apple.com/us/app/bjj-master-app-by-grapplearts/id1308072068 Android phones and tablets: https://play.google.com/store/apps/details?id=com.grappleartcontainer ----------------------------------- Follow me on Instagram at https://www.instagram.com/stephan_kesting ----------------------------------- And, most importantly, good luck with your training! Stephan

Oct 28, 2019

Tristan Connelly, fresh off his absolutely amazing underdog win over Michel Pereira in the UFC, talks with Stephan Kesting on The Strenuous Life Podcast. We went into detail about mindset, strategy and training. I think you'll find this a great episode! Specific topics included, 00:14 A detailed breakdown of his fight with Michel Pereira, 07:00 Weight control for MMA Fighters, 09:23 What quitting fighting will look like, 11:10 On being a chronic trainer, 12:09 Developing fight strategies, 15:10 Taking a fight on short notice, 18:14 What he does for recovery after hard training, 19:46 What the average week of training looks like, 21:56 The factor that set off Tristan's winning streak, 24:07 The effect of your win to loss ratio on your MMA career, 25:00 How to figure out if MMA isn't for you, 29:25 Amateur mistakes Tristan made in pro fights, 37:02 Fighting MMA in Japan, 38:43 Why cornering guys is more stressful than fighting yourself, 41:40 Working as a motion capture model for the UFC game with Electronic Art, 47:37 How to find Tristan on social media. Follow Tristan on Instagram @mmatristan or here: https://www.instagram.com/mmatristan/ Check out his Youtube video on how to set up and finish the guillotine choke at https://www.youtube.com/watch?v=rHrevZDt_4g&feature=youtu.be ----------------------------------- Grab my free downloadable guide to learning BJJ fast at https://www.grapplearts.com/book Check out the huge archive of techniques and detailed training tips at https://www.grapplearts.com/articles/ ----------------------------------- Grab the "Grapplearts BJJ Master App" with more than 500 minutes of free black belt instruction here: iPhone and iPad: https://apps.apple.com/us/app/bjj-master-app-by-grapplearts/id1308072068 Android phones and tablets: https://play.google.com/store/apps/details?id=com.grappleartcontainer ----------------------------------- Follow me on Instagram at https://www.instagram.com/stephan_kesting ----------------------------------- And, most importantly, good luck with your training! Stephan

Oct 22, 2019

Sparring is just as essential in the striking arts as it is in the grappling arts, but the addition of percussive trauma raises the stakes and makes safety the single most important consideration. In this short episode I talk with Ritchie Yip from The Precision Kickboxing Masterclass ( http://www.selfdefensetutorials.com/kickboxing ) about sparring in boxing and kickboxing and his top tips for doing it safely! Enjoy your training, Stephan

Oct 18, 2019

"Survive first, win later" was one of the very first pieces of advice I ever received in jiu-jitsu. It helped me then and it still helps me now, both on and off the mat. I hope this mentality helps you too! And just a quick reminder that a rating or a review of the podcast is the easiest thing you can do to help out, so thank you for that in advance. Good luck with your training, Stephan Kesting

Oct 17, 2019

I talk with Chris Duffin, one of the most elite powerlifters in the world, about his absolutely inspiring journey from a childhood spent in poverty to becoming one of the strongest men on the planet. Learn what it's like to deadlift 1000 lbs and squat 900 lbs for reps! Some of the highlights of today's episode include Chris talking about overcoming an upbringing in complete poverty, powerlifting at the highest levels, struggling with addiction, the importance of escaping bad influences, dealing with with injuries, how less is more when it comes to achieving big goals, and much more. Follow Chris on Instagram at @mad_scientist_duffin and check out his training programs and unique training equipment at https://store.kabukistrength.net/ If you like today's chat with Chris Duffin please subscribe to The Strenuous Life Podcast so you don't miss any future episodes. And if you already subscribe then a rating or review would be super-appreciated because they really help! Thanks Stephan

Oct 15, 2019

You can train super hard and kick the crap out of your body but that doesn't make you stronger - it's only after you RECOVER from training that the benefits of training manifest themselves. Too many athletes focus entirely on the training component and neglect recovery, but ultimately you need to be as focussed and diligent on your recovery, recuperation and rehabilitation as you are on what you're doing in the gym! If you haven't done so already, check out the brand new instructional I just released with Rob Biernacki called 'The Submission Formula'. It's a conceptually based, scientific, and step-by-step approach to catching more people in submissions and then finishing them, even if they're much bigger and stronger than you. More info at https://www.grapplearts.com/submissionformula Good luck with your training and choke someone out for me! Stephan

Oct 15, 2019

You can train super hard and kick the crap out of your body but that doesn't make you stronger - it's only after you RECOVER from training that the benefits of training manifest themselves. Too many athletes focus entirely on the training component and neglect recovery, but ultimately you need to be as focussed and diligent on your recovery, recuperation and rehabilitation as you are on what you're doing in the gym! If you haven't done so already, check out the brand new instructional I just released with Rob Biernacki called 'The Submission Formula'. It's a conceptually based, scientific, and step-by-step approach to catching more people in submissions and then finishing them, even if they're much bigger and stronger than you. More info at https://www.grapplearts.com/submissionformula Good luck with your training and choke someone out for me! Stephan

Oct 8, 2019

How to get more chokes, armlocks and leglocks in BJJ with Rob Biernacki. We break down a 6 step submission formula that will allow you to hit more submissions on good people, even if they're bigger and stronger than you. Plus we talk about training submissions as positions, an incredibly important skill to develop if you want to get better at tapping people out. Check out The Submission Formula featuring Rob Biernacki and Stephan Kesting (that's me!) at https://www.grapplearts.com/submissionformula And, as always, good luck with your training! Stephan

Sep 27, 2019

Jessica is the yoga coach to the New Orleans Saints. She helps NFL players put themselves back together after the relentless abuse of games and training. And she also does BJJ which means she's doubly cool. In the last year, however, she's fought back from having cancer and came on the podcast to talk about it. I thought that her tips on how different types of breathing affect your central nervous system was fascinating! Check out our previous podcast together on episode 138 of The Strenuous Life Podcast And follow her on Instagram to see how yoga helps NFL players, @jessica.huneycutt or https://www.instagram.com/jessica.huneycutt/

Sep 15, 2019

BJJ is a fantastically fun sport that's also undeniably hard on the body. Here's my single biggest tip for people in their 30's and 40's who want to keep on training into their 50's and 60's If you're not already doing so then follow me on instagram where I post cool pics and informative videos quite regularly https://www.instagram.com/stephan_kesting And if you're thinking about starting BJJ, or have done it for less than 2 years, then grab my free guide to learning the art as fast as possible here: https://www.grapplearts.com/book Cheers! Stephan

Sep 6, 2019

If you're serious about jiu-jitsu then should you train everyday? In answering this question I also give some real life examples of how to achieve any large, hairy, audacious goal, be that getting your BJJ black belt, building your own business, getting good marks in school, etc. Many of the examples I used in this episode came from the 1000 Mile Solo which you can find out more about at https://www.grapplearts.com/solo Good luck with your training and achieving your goals, whatever they may be!! Stephan

Aug 12, 2019

You'll like this episode! In it I talk with 62 yr old BJJ black belt Rabbi Mordecai Finley (the Wrassling Rabbi) about starting BJJ at a later age, picking the right jiu-jitsu club, training after a heart attack, the horrors of the Eastern Front in World War 2, interpreting the Torah, being Leonard Cohen's Rabbi, and awarding Blue Belts in marriage counselling.

Aug 9, 2019

Stephan talks with Filipino Martial Arts instructor Jarlo Ilano about sparring with sticks and knives, self defense and how the training methods you're using affect how your martial art will express itself when you're trying to use it under stress. Jarlo Ilano is an instructor under Burton Richardson https://jkdunlimited.com/ in his Battlefield Kali system and a purple belt in BJJ. And as well as being a physical therapist since 1998 with a board specialty in orthopedics, he is a co-founder and Managing Director at GMB Fitness https://gmb.io/ which specializes in online training for improving strength, flexibility, and body control through bodyweight exercise.

Aug 4, 2019

This trip has been a looooong time in the making. Back in 1992 I had the crazy idea of doing a super long trip that would take me across Nueltin Lake and down the Thlewiaza river in Nunavut, north of 60 degrees latitude. This trip was originally planned for 2014 but life got in the way. I got divorced, lost my home and underwent a kidney transplant. 2014 came around and unfortunately I wasn't in a place where I could go on this trip I had been planning for over a decade. It took an additional 5 years of planning, strategising and building relationships to make the trip happen but it finally worked out. Big goals are, almost by definition, hard to achieve (if they were easy to then everyone would be doing them). To achieve them you need both patience and impatience, the willingness to wait for things to fall into place and relentless speed of implementation to maximise the chances that things will go your way.

Aug 2, 2019

Today was a very interesting day. I had just arrived at Nuelton lake. It is a huge lake that expands over 100km. I had heard there were some abandoned cabins along this lake. Every thing was left there, from motors to gas to batteries and of course, some garbage. This left me in a pretty sketchy scenario when some company came along...

Jul 19, 2019

Do you ever find yourself struggling to start a task that you have been excited to do for so long? That is completely normal! We all have moments where we just cannot seem to find any motivation. In my case, its waking up knowing that I am going to be paddling for the next 8 hours... Here are 7 tips you can use right now to help get you on track and stay motivated so that you can accomplish whatever you set your mind to!

Jul 15, 2019

I am on day 12 of my 1000 miles solo journey and my body is starting to feel it. My mind is feeling foggier and my urges to rest are stronger. It is at this point where I need to remind myself of how important quality recovery is in any mental or physical exercise. It's no secret that rest is important but it is often under looked as the key to great performance.

Jul 11, 2019

If you ever find yourself slogging through a lake like I did, here are some helpful tips and tricks on safety and navigation.

Jul 9, 2019

When I told people I would be going on a solo expedition for a few weeks, most thought it was a strange thing to be traveling in complete solitude for so long. However, I think it is an important part of the human experience to do things solo. If you are planning a trip by yourself, this episode will outline a few tips to help!

Jul 7, 2019

If you are watching someone document their expedition, you are likely only seeing their highlight reel. They would document their trekking over beautiful landscapes, setting up camp for the evening and doing it all again the next day. What you don't see are all of the extra tasks that have to be done to get to the trekking part.

Jul 6, 2019

In this blast from the past, I have a fun conversation about BJJ, Judo and MMA with Jeff MEszaros, one of the guy si started training with 25 years ago! Self defense applications of BJJ, Russian team MMA events , Judo and the early days of the Uncle Willy's Grappling Association. The joys and hazards of learning BJJ in Brazil, The evolution of BJJ (and how we got to double guard pulls), why describing BJJ as the "Male Pyjama Wrestler" tends to give people the wrong idea and so much more...

Jul 2, 2019

It is day one of my canoe trip, and so far so good. Although some things were different than what I thought, my preparedness for this trip has left me feeling ready for almost any situation. People tend to believe that to chase a dream, one must keep running and running until they get to the top. This is what most people misunderstand. For example, this trip has been 20 years in the making and it would be silly of me to let myself burn out in the first couple days. To really make a dream come true, you need to spend most of your energy planning and training mentally so you don't exhaust yourself physically!

Jun 28, 2019

On the one hand, I am a huge fan. I have been watching the UFC since its inauguration in 1993, and have enjoyed fights in Pride FC, Shooto, WEC and many other organizations. I have nothing but respect for the skill, athleticism and mental toughness of the modern MMA fighter. However, as the sport has developed so has the risk and impact of severe head injury. Fighters are getting hit more often and more striking has resulted in more headshots. Are there ways of limiting these head injuries while still maintaining the intensity of the sport? Find out in this weeks archived podcast.

Jun 26, 2019

If you fail to plan, plan to fail. I am just about ready to leave for my 1000 mile journey to Hudson Bay. This is just a small glimpse at some of the planning I have had to do in order to survive all on my own for the next few weeks. Though I will have very little communication, I have made it possible to upload real-time podcasts from the field as I embark on this journey.

Jun 19, 2019

This summer I am attempting to travel 1,000 miles in a canoe by myself in Canada's northern boreal forest and the barren lands of the eastern arctic. In this episode I talk about why I would ever want to do such a thing, the logistics and planning involved, contingency plans, dealing with bears, and how I'm going to pack 50 days of food into a boat that doesn't quite seem large enough... During the trip I hope to use a satellite data link to upload short updates and episodes to this podcast, as well as the occasional picture to my Instagram which you can follow @stephan_kesting or https://www.instagram.com/stephan_kesting/ I hope you enjoy this episode. Subscribe to the podcast if you want the live from the field updates! Stephan

Jun 13, 2019

One of the most common questions I get is how to find a good school. This is a REALLY important issue, given that in your martial arts journey you'll potentially be spending thousands of hours training and placing your health in the hands of total strangers. In this podcast I give you some of my very best tips for picking the best school for your needs Check out my instagram at https://www.instagram.com/stephan_kesting Get tons of BJJ and grappling tips at https://www.grapplearts.com/articles And find out more about self defense at https://www.selfdefensetutorials.com

Jun 5, 2019

This blast from the past podcast brings back a good friend of mine, Brandon Mullins. In our time together, we discussed Life and Death on the seminar circuit, transitioning from gi to no-gi, the evolution of Jiu Jitsu and some ways to help manage training, conditioning and sparring.

Jun 5, 2019

Roy Dean is a martial arts pro. In this podcast, he explains the fundamental differences between the different martial arts, including Aikido and how he translates it over to other martial arts. He also talks about what kind of markers and skill differences he looks out for when bringing people up to the next belt and whether the belt should be used as motivation or if it disrupts the learning process. To check out his apps or instructional DVD's, go to his website at: roydeanacademy.com

Jun 5, 2019

This is a short rant about the dichotomy of individuality in the martial arts. On the one hand you absolutely have to take responsibility for finding techniques and strategies that fit your body, your physical attributes, and your personality. On the other hand if you spend too much time training in a small group without the opportunity to calibrate your skills against people much better than you then you can end up king of your local hill and never make it up the slopes of the higher mountains around you! Stephan Kesting

Jun 3, 2019

Not many people know that in 2015 I was dying of kidney failure and had to have a lifesaving kidney transplant surgery to save my life. Here is the story of that transplant from my brother (eternal thanks to https://www.instagram.com/christophkesting/ ), the recovery process, and getting back to normal. IMPORTANT: Listen to the end of the podcasts to get the details on how I'll give you a complete BJJ instructional just for signing your organ donor card!!! Don't you love it when people bribe you to do the right thing?

May 31, 2019

Scotty Nelson is one of the original gangsters of North American BJJ. From training at the Ralph Gracie Academy back in the day, to training jiu-jitsu in Brazil, to developing one of the first online BJJ technique resources, to his adventures in Pakistan sourcing gi's for On The Mat, Scotty shares some incredible stories with us today! Grab my app for learning high level BJJ for FREE at https://www.grapplearts.com/masterapp

May 18, 2019

TEDx speaker Brett Piperni joins us on The Strenuous Life Podcast to talk about discipline, decision making, and deliberately putting yourself into situations where you have no options other than going forward. Brett was a nationally ranked Taekwondo competitor who was diagnosed with an illness that crippled him which specialists told him was incurable. He fought through it, returned to competition, and even managed to medal at a national championship again. This is a great example of the power of the human mind and how martial arts training can literally save your life. Find out more about Brett at https://vancitybrett.ca

May 13, 2019

I'm just getting over an injury that was completely, utterly, absolutely my own fault. The fastest way to stall your BJJ progress is to get injured. It's true that some injuries are unavoidable, but so many of them can be avoided by KEEPING YOUR EGO IN CHECK! Also, have you downloaded my free BJJ Master App yet? Even if you never buy anything on it you still get more than 457 minutes of completely free instruction including a complete back attacks instructional! https://www.grapplearts.com/masterapp

May 5, 2019

Vanessa Wexler is a BJJ black belt and a multiple no-gi world champion, PanAm champion, and Masters champion. I caught up with her shortly after she won Gold in the Pan Ams competing with a completely destroyed ankle. We talked dealing with injuries, pre-competition visualisation, how running a school does NOT give you unlimited training time, and her modelling career(!).

May 4, 2019

Knuckle conditioning is a two-edged sword in martial arts. On the one hand hard knuckles and a conditioned fist make for a much more powerful punch in a streetfight and make it less likely you'll break your hand or sprain your wrist. On the other hand it increases the risk of arthritis and non-functional hands as you get older. What should martial artists do? If you're interested in more information like this then check out the 3 free self defense PDFs I have available at http://selfdefensetutorials.com/get-free-self-defense-tips-by-email/

Apr 23, 2019

Monty Collier is a black belt Judoka who worked with Keanu Reeves to get him ready for the amazing fight sequences in the movie John Wick 3 Parabellum. This conversation was a fun one and we started with how Judo has evolved from combat art to Olympic sport, how he taught Keanu highly technical moves, breakfalling on concrete vs mats, and how to fix Judo. Follow Monty's work and see some amazing Judo on Instagram @collierjudomethod And, as always, please leave a rating or a review for this podcast - it really helps!

Apr 10, 2019

Jess Munster was born with a severe brachial plexus injury which left her with only one functional arm. But this disability hasn't stopped her from training BJJ, competing against able-bodied fighters, and travelling the world to compete in para-athletic championships! In this episode I talk with Jess about what drives her past the limits of her disability, how she modifies her training and her techniques, and her hopes for the future. This is one very inspiring lady! Follow Jess Munster on Instagram at https://www.instagram.com/jessmunster_bjj/

Apr 8, 2019

Lethwei is an incredibly intense full contact combat sport from Burma that allows punches, kicks, elbows, knees and headbutts. And did I mention that the fighters don't wear gloves and only have a thin layer of gauze over their knuckles? Today's guest is Patrick Marcil who combined Muay Thai, Sanshou, and JKD in order to coach Dave Leduc to World Openweight Lethwei Champion. This chat will be hugely interesting for anyone who follows MMA, Muay Thai, Kickboxing, or is interested in real life self defense! Follow Patrick @sifupatrickmarcil on Instagram or train with him if you're in the Montreal, Canada area - https://gatineau.patenaudemartialarts.com/en/

Mar 29, 2019

Tarsis Humphreys is a multiple time BJJ black belt world champion and Brazilian National Champion. In this episode we go DEEP into the mental game, including how to keep a match on your terms, the optimal state of mental arousal for a match, how to avoid overtraining, how Tarsis came back after ACL surgery, mixing weight training and jiu-jitsu training, training with BJJ legend Fabio Gurgel, mental breakthroughs, going to Burning Man, and more! Follow Tarsis on Instagram (@tarsisbjj) And check out Fabio Gurgel's Pressure Passing Formula at https://www.grapplearts.com/pressure

Mar 23, 2019

Switching to no gi grappling can be difficult. Here are 5 steps that will make it easier... 1) Accept that No Gi is an inherently faster style of grappling and be prepared to push the pace harder at times, 2) Change your grips so that they aren't gi dependent, 3) Get rid of your gi dependent guards and start developing guards that work in no gi, 4) Learn how to take the back, maintain the back and submit from the back because it's the best position in no gi grappling, 5) Develop your leglock and guillotine choke submissions because those are much more prevalent in no gi than in gi. If you would like some more help developing your gi and no gi games then here are a couple of FREE resources for you... Grab my free app for iOS and Android devices that comes with more than 457 minutes of technique taught by BJJ black belts. More info here: https://www.grapplearts.com/masterapp Download a free copy of my book, A Roadmap to BJJ, which will take you through the most important positions and transitions on the ground. Get that here: https://www.grapplearts.com/book Some of the resources mentioned in todays video include: Switching from Gi to No Gi (VIDEO) https://www.youtube.com/watch?v=qAcrDrEUnrY What is Pressure Passing (VIDEO) https://www.youtube.com/watch?v=ebRCtBilm4A A No Gi Butterfly Guard Gripping Strategy (VIDEO) https://www.youtube.com/watch?v=Z-pU8dGeI58 The No Gi de la Riva Guard Formula (VIDEO) https://www.youtube.com/watch?v=Z-pU8dGeI58 How to control someone in Rearmount (VIDEO) https://www.youtube.com/watch?v=hA8gVsyu_FU Hidden Legwork Techniques for Maintaining Rearmount (VIDEO) https://www.youtube.com/watch?v=cKVqj71dcwQ The Ultimate Guide to the Guillotine Choke (MEGA ARTICLE) https://www.grapplearts.com/guillotine-choke/ The Modern Leglock Formula (GRAPPLEARTS INSTRUCTIONAL) https://www.grapplearts.com/leglocks Modern Leglocking Positions {PDF} https://www.grapplearts.com/main-positions-modern-leglocking/ The BJJ Formula, including the Back Control Formula, (GRAPPLEARTS INSTRUCTIONAL) https://www.grapplearts.com/the-bjj-formula/ Good luck with your training Stephan Kesting Grapplearts.com

Mar 21, 2019

Here's one simple thing you should do every time that your training has stalled out and you're just not getting any better. Hell, you should probably be doing this even if your training is going great! Today's episode came from a Q&A I did on Instagram. Follow me there where I'm @stephan_kesting or go to https://www.instagram.com/stephan_kesting

Mar 16, 2019

Today I talk with Kathy Hubble who is a professional Stuntwoman and multiple time Canadian National Judo Champion. She shares how she got started in stunts, how she got injured on set in a Jacky Chan action movie, and how Judo helped her stuntwork. We also delved into the differences in between Judo and BJJ energies, transitioning from throws directly into submissions, and the funny dynamic of battling people on the mat but then being best friends afterwards. This was a lot of fun and I hope you enjoy it! If you're enjoying the podcast then it's hard to overstate how great it would be to get a rating or a review for it on whichever podcast platform you use. That's incredibly important and it really helps me put out more episodes. Finally, the video of this podcast is available on my site at https://www.grapplearts.com/podcast-kathy-hubble-judo-champion-and-stuntwoman/

Mar 7, 2019

It's important to be able to dial your aggression level up or down in a BJJ match. There are essentially 3 ways to do this... #1, by using so-called 'dick' moves, and/or #2, by using more force and strength, and/or #3, by simply moving faster. You turn the dials on these 3 variables in your training, but be especially careful if you're using options 1 and 2 against smaller training partners or people who aren't serious competitors. This question came from a Q&A I did on Instagram - follow me there where I'm @stephan_kesting or by clicking here: https://www.instagram.com/stephan_kesting And sign up for my free BJJ newsletter at https://www.grapplearts.com/newsletter . Seriously, this is the very best source of BJJ information out there on the internet, delivered to your email inbox. I've sent these emails to over 100,000 people and get regular feedback about how good they are, so check it out. It's completely free and always will be! Cheers Stephan

Mar 5, 2019

I think you guys are really going to LOVE this talk I had withJamie Flynn, a British Special Forces operator turned world base jumping champion. Jamie is also a wingsuit pilot, a professional bodyguard, has protected giant tanker ships against Somali pirates, and - surprise, surprise - does BJJ. In this episode we go into the selection procedure used by elite units in the British army, the crazy story of how he started base jumping and parachuting, close calls in Iraq and Afghanistan, triggers in sport for optimal performance, his horrific basejumping injury and the road back to jumping again, confronting Somali pirates, bodyguarding strategies, commonalities between base jumping and jiu-jitsu and more! If you want to watch the video of this podcast then check it out at https://www.youtube.com/watch?v=qhobVPvYfto Also make sure to check my latest release, the best-selling Pressure Guard Passing System instructional with BJJ legend Fabio Gurgel at https://www.grapplearts.com/pressure And if you get the chance, a rating or review of this podcast is super appreciated. That sort of stuff REALLY helps! Enjoy Stephan Kesting

Mar 2, 2019

"Overnight success feels great after 10 years of playing behind chicken wire in honky Tonks" - Willie Nelson. I recorded this rant halfway up a snowy mountain during a rest break because I was thinking about how willingness to work is MUCH more important than talent or genetics, regardless of whether you're talking about sports, business or music. It's amazing how people don't want to acknowledge how much work went on behind the scenes before a major success...

Feb 20, 2019

Reaching a state of flow where you respond automatically and correctly to your opponent is the goal of martial arts training. But how do you get there? In this episode I go through what flow is, what it feels like, and some of the triggers and prerequisites for flow to occur. Hint: relaxation, competence, engaging with your environment, and having a single clear goal without distractions are all important. For more information on flow check out the book 'Flow' by Mihaly Csikszentmihalyi. It's a classic! To find out more about the Pressure Passing System instructional I just released with Fabio Gurgel go to Grapplearts.com/pressure And, as always, a rating or a review for this podcast is super appreciated and super helpful! Stephan

Feb 19, 2019

Today I chat with Liz Beaver. She's a fitness writer, BJJ practitioner, adventurer, mental health advocate and self-described 'cantankerous bitch'. It's a wide-ranging yet deeply personal conversation in which we go right for the jugular in many important topics including Workout design Balancing work and workouts using time management Are there people who shouldn't train in martial arts Mental health, depression, anxiety and fitness Suggestions to help overcome mental health issues The critical role that getting outside plays Dealing with injuries And much more Follow Liz on Instagram at @ironbeaverfitness

Feb 10, 2019

Today's episode is PURE GOLD for BJJ practitioners and No Gi grapplers. Fabio Gurgel - 4 time BJJ Black Belt World Champion (and trainer of more than 50 other world champions) - talks about his approach to passing the guard, including how to connect your moves, the evolution of guard passing, advice for older grapplers, when you should stop halfway through a guard pass to tire the other guy out, and alternatives to the modern styles of guard passing that rely on mobility, athleticism and floating from side to side above your opponent. Check out Fabio's instructional, The Pressure Passing System, available on DVD, online streaming and in app form at https://www.grapplearts.com/pressure

Feb 5, 2019

Eliot Marshall is BJJ black belt and a former professional mixed MMA fighter who also appeared in Season 8 of The Ultimate Fighter show. In today's podcast we talk about how to run a successful BJJ school, the financial incentive structures in MMA fight teams, the physical and mental attributes you need to be a good fighter, making a living off of jiu-jitsu, Elliot's experience with anxiety and depression, his rules for raising kids, and his Gospel of Fire book coming out soon. Find out more about Eliot, his teaching, his podcast and his book at https://eliotmarshall.com/

Jan 31, 2019

Red Sullivan is a strength and conditioning expert who has worked with athletes in many different sports to help them realise their athletic potential. In this podcast we go deep into skill vs physical attributes, how body types influence sport, insane underwater workouts with Laird Hamilton, and the difference between improving as a person and improving in training. Find out more about Red and his training services at https://www.theredgimen.com/, or follow him on Instagram at @strictlyred —————————————————— OFFICIAL STEPHAN KESTING LINKS —————————————————— YOUTUBE CHANNEL: https://www.youtube.com/stephankesting INSTAGRAM @Stephan_Kesting https://www.instagram.com/stephan_kesting/ FACEBOOK: https://www.facebook.com/grapplearts TWITTER: @stephankesting or https://www.twitter.com/stephankesting ————————————————— STEPHAN'S FREE PDF CHECKLIST OF BJJ POSITIONS https://www.grapplearts.com/book ————————————————— STEPHAN'S MAIN WEBSITE - GRAPPLEARTS.COM Home page: https://www.grapplearts.com/ Stephan's Free BJJ Tips by Email: https://www.grapplearts.com/newsletter Articles, Tips & Techniques: https://www.grapplearts.com/articles —————————————————— STEPHAN'S FREE iOS & ANDROID APPS FOR LEARNING BJJ ON YOUR PHONE The Roadmap for BJJ (Free): https://www.grapplearts.com/roadmap The Grapplearts BJJ Master App (Free): https://www.grapplearts.com/masterapp —————————————————— STEPHAN'S SELF DEFENSE TUTORIALS WEBSITE https://www.selfdefensetutorials.com/

Jan 29, 2019

Are you flailing around in your guard, trying to react to your opponent, without a clear plan of what to do? If so then this episode is for you! In it Rob Biernacki and I talk about the 3 step order of operations to make sure that you're dominating the guard battle every step of the way. This is from a video shot to support the launch of the 'No Gi de la Riva Formula' in online streaming, DVD and app form. More info about this step-by-step gameplan for the open guard here: www.grapplearts.com/DLR

Jan 28, 2019

Daniel Strauss (aka The Raspberry Ape) is a BJJ black belt under 10x World Champion Roger Gracie. But he's also a very serious advocate of strongman training including the development of crazy levels of grip strength. In today's podcast we start with Daniel's victory over Olympic gold medalist Satoshi Ishii at Polaris and BJJ competition strategy and then do a deep dive into strength training for grappling and for its own sake. I think you'll really like this one! Also make sure to check out Daniel's 'Raspberry Ape' podcast on iTunes and wherever fine podcasts are distributed

Jan 22, 2019

Rosi Sexton is a true renaissance woman. She fought in BodogFight, EliteXC, Cage Warriors and was the first British Woman to fight in the UFC. But she's also Cambridge educated with a PhD in Theoretical Computer Science, a musician, a writer and a physical therapist. So she knows a thing or two... In this episode we talk about learning new skills, improving in combat sports, and overcoming injuries. From about 38 minutes on we concentrate on neck injuries and the role of neck strengthening in minimising concussion in combat sports. This is an extremely important episode for all martial artists! Check out the "Safe Neck Strengthening for BJJ, with UFC Fighter Rosi Sexton" video that Rosi shot for my Youtube channel at https://www.youtube.com/watch?v=04ff_tgZGI0 And check out her site at https://www.combatsportsclinic.net/

Jan 18, 2019

Does training with grappling dummies actually work to improve your skills? And what else can you do to get better when training time is limited and it's difficult to make it to class as often as you like? This podcast rant is also available in written and video form as an in-depth blog post at https://www.grapplearts.com/will-grappling-dummy-drills-help-bjj/ Regardless of how you decide to solve the problem I wish you good luck with both your time management and your training! Stephan Kesting

Jan 15, 2019

Daniel Bohigian is a Guerrilla Jiu-Jitsu Black Belt under Dave Camarillo, competes actively, and also teaches 'Philosophy of Sport' at San Jose State. In this episode we discussed philosophy vs jiu-jitsu, work vs play, mind vs body, teaching people how to think, why 'leaving your ego at the door' is a bad idea, and much more. Follow Daniel on Instagram at @philosograppler And download my FREE app for iOS and Android devices with more than 457 minutes of black belt BJJ technique at Grapplearts.com/masterapp

Jan 11, 2019

Paul Kindzia was immersed in the world of marathon and triathalon for many years before immersing himself in BJJ, even going so far as to write a book on the topic called 'Master Jiu-Jitsu, Master Life'. In this episode we focus on the lessons that can be brought into BJJ training from the endurance sports world, including efficient training, effective recovery, minimisation of injuries and maximising your time on the mat. I really think you'll like this episode and come away with some good 'Aha' moments! Also, I'm releasing the 'Self Defense Guard' as a module in the Grapplearts BJJ Master App right now. This app allows you to take BJJ with you in your pocket wherever you go. Download the app for free at Grapplearts.com/masterapp and then look for the 'Self Defense Guard' module within it!!

Jan 8, 2019

Jiu-jitsu black belt Adam Nadow was recently attacked in the street and used his training to defend himself and control his attacker until the police arrived. The video of this confrontation later went viral in the BJJ and self defense community. Adam came on the podcast today to talk about this incident, his training, and the relevance of BJJ to self defense. Video of that fight can be seen here: https://www.grapplearts.com/podcast-with-adam-nadow/ In addition to breaking down the street incident step by step we also talked about the BJJ point system and how it applies to self defense training, the amazing power of adrenaline, and why you should learn to fight even if you also pack heat. If you're interested in this topic please check out my self defense oriented website https://www.selfdefensetutorials.com and sign up for the email newsletter on that site too because I share some really good tidbits from my 35 years of martial arts training! Good luck with your training! Stephan

Jan 2, 2019

In this coming year it's 100% certain that some days you'll be the hammer and other days you'll be the nail. This is normal and to be expected. In this podcast I share some advice from Japan and from Ancient Rome that might help you deal with the highs and lows that are inevitable when you're putting it on the line and chasing any sort of goal. Welcome to the New Year and good luck with your training in 2019!! Stephan

Dec 22, 2018

How to figure out what makes you train and how to use that to improve your skills. Being self aware about whether you're intrinsically or extrinsically motivated is sports psychology 101 and super important; it will increase your longevity in the sport, keep you enjoying training, and give you some powerful levers with which to manipulate your motivation levels! Check out my latest instructional on the No Gi de la Riva Guard with Rob Biernacki at https://www.grapplearts.com/no-gi-de-la-riva Cheers! Stephan

Dec 14, 2018

Cliff Jacobson wrote 'Canoeing Wild Rivers' which was a HUGE influence on me as an outdoorsman (the other two cornerstone books were 'Path of the Paddle' by Bill Mason and 'The Complete Walker' by Colin Fletcher). Cliff has spent decades paddling dangerous rivers in the remote corners of North America and Northern Europe and has some incredibly important lessons to share about mindset, teamwork and risk management. I'm thrilled that we had the opportunity to get him on the podcast. And if you are even thinking about paddling in the wild then buy his damn book - it's a goldmine of information!! https://www.amazon.com/Canoeing-Wild-Rivers-Anniversary-Expedition/dp/1493008250/

Dec 12, 2018

Dr Mark Cheng has rehabbed TONS of combat athletes, has trained with some of the best instructors in the world, and has a wealth of experience in the martial arts. In this podcast we cover pressure testing of traditional martial arts. The 8 exercises of the Functional Movement Screen. How training should be for stretching the envelope, not breaking the envelope. Dog Brother's full contact stick fighting. Punch drunk boxers and CTE. Break falling on dirt and concrete, and much more. Check it out - I think you'll like it! Also I've just updated the Grapplearts BJJ Master App so now there's even MORE free material on it. Grab it for iOS or Android for free at https://www.grapplearts.com/masterapp - the 'weak side back attacks' module is absolutely amazing!

Dec 8, 2018

In this episode Ritchie Yip and I go deep into the sparring process. We explore why it's so hard to transition from from hitting pads to full on sparring, how to avoid head injuries while kickboxing, the importance of continual learning, how to avoid getting tired, and the best ways to have low risk training with high benefit. And if you didn't know it already, I've just released a really cool instructional called The Precision Kickboxing Masterclass in which Ritchie Yip takes you through his best drills, progressions and strategies to get really good at kickboxing really fast. There's a TON of material in it for beginner, intermediate and advanced students. Check it out at https://www.grapplearts.com/kickboxing

Dec 2, 2018

Tito Ortiz vs Chuck Liddell got us all talking about it again: when should an MMA fighter retire? In the last 10 years we've learned that brain damage in combat sports is a HUGE problem. CTE makes this retirement question even more critical because if you go beyond a certain threshold of damage then there's no coming back. For more of my thoughts about brain damage and MMA check out https://www.grapplearts.com/does-mma-make-you-stupid-impact-concussions-and-brain-damage-in-mixed-martial-arts/

Nov 25, 2018

The ketogenic diet is really hot right now for weight loss, health, disease prevention and longevity. But when your doctor calls you in a panic then you find out that, like with all diets, individual results may vary. This episode is a quick summary of what I ate, how my energy changed, and how my bloodwork went absolutely crazy on the ketogenic diet.

Nov 19, 2018

There are 5 ranges of combat, but many martial artists only train in one or two of those ranges. Ideally though you should be at least familiar with each of those ranges to be a complete martial artist and not have any gaping blind spots! I know that many of my listeners will already be familiar with https://www.grapplearts.com but also check out my self defense oriented website https://www.selfdefensetutorials.com

Nov 15, 2018

How to train mentally and physically to become a world calibre champion wrestler, with Commonwealth Games gold medalist and 5 times national team member Nick Ungoalah. We go DEEP in this episode and really dig into physical conditioning, honing technique, developing a winning mindset, recovering from injury, fixing imbalances in your body, optimal mental state for competition, and much more. I think you'll like this one, and if you do I would love a rating or review of this podcast on whatever platform you listen to it on! Find out more about Nick at http://ugohp.com .

Nov 12, 2018

Rob Biernacki and I sit down to discuss BJJ guard passing from a strategic point of view. When should you pass standing and when should you pass on your knees? When should you go for submission based guard passes and when should you try to force your opponent into a different type of guard? Check out Rob's groundbreaking BJJ Formula at http://grapplearts.com/bjjformula and his amazing leglock instructional at https://www.grapplearts.com/leglocks/

Nov 6, 2018

A quick rant about the absolute easiest way to add effective and proven techniques to your game, namely going through the memory banks and trying to figure out what you used to do that worked great that you then stopped doing for no good reason! Check out my Grapplearts BJJ Master App for iOS and Android for free at https://www.grapplearts.com/masterapp . It comes with a TON of free material on it, including a complete standalone module on weak side back attacks! Good luck with your training! Stephan

Nov 4, 2018

I was thrilled to appear on The Great Flip Podcast to talk about jiu-jitsu, specifically why it's probably the best self defense martial art for women and girls. I hope you enjoy it! Catch up with the work Coach Jody is doing at https://thegreatflip.com/ , on Facebook at https://www.facebook.com/thegreatflip/, or on Youtube at https://www.youtube.com/channel/UCJleGbTwtlTL4GXLMl6sL6A And, as always, a rating or a review of this podcast is super-appreciated. It helps the show grow and acts as an incentive for me to use my very limited time to produce more shows more often! Thanks Stephan

Oct 28, 2018

In this episode I talk about the importance of self experimentation and how your results may be different from most other people's. I share some dietary experiments I've been fooling around with and exactly what I've been doing to limit the potential downsides. And yes, I do talk about limiting the downside when dating crazy chicks. Stephan

Oct 19, 2018

Rob from McDojoLife has been relentless in his attempts to expose martial arts frauds, exposing everyone from from chi-based knockout masters to ninjas who practise bending joints in the direction they are designed to bend. Honestly some of the videos he's shared with people over the years have been hilarious for all the wrong reasons! In this episode we talk about his favourite frauds, where he gets the biggest hate and pushback from, his own martial arts training history, and his big plans for the future. Follow McDojoLife on Instagram (@mcdojolife), Twitter (@mcdojolife) and his Youtube channel (youtube.com/mcdojolife)

Oct 16, 2018

If you're interested in self defense then how do you train techniques that are too deadly to spar realistically, like eye gouges and groin punches, and combine that with the safer sportive techniques that you can learn to apply to against resistance and get really good at? This rant should give you some answers to this perpetual dilemma. Check out my two sites: https://www.grapplearts.com and https://www.selfdefensetutorials.com And if you're a grappler (or interested in grappling) then make sure to download my free app with more than 457 minutes of free video instruction for iOS and android at https://www.grapplearts.com/masterapp Thanks! Stephan

Oct 6, 2018

My guest is the science advocate generally known as The Genetically Modified Skeptic. In this hard-hitting (and likely controversial) discussion he discusses magical thinking in the martial arts, essential oils, alternative medicine, cult leaders, Jordan Peterson, religion, the anti-vaccine movement, fake cancer cures and much more. I hope you find it interesting and though provoking. Check out Drew's popular youtube channel at https://www.youtube.com/geneticallymodifiedskeptic

Sep 30, 2018

Iain Abernathy is an author, a 7th degree black belt, and an expert in the application of traditional karate techniques. He joined me on the podcast today to talk about kata as a training method, techniques advancing over time, ancient martial arts training methods, "freezing" between moves in kata, pushback from the traditional karate community, drills to make the application of moves instinctive, and more. Find out more about about Iain, his books, articles, and apps at https://iainabernethy.co.uk

Sep 28, 2018

Leadership is easy when things are going well,but is considerably more difficult when all hell is breaking loose and the s**t is hitting the fan. In this episode we look at a common denominator of great leadership in difficult situations, the optimal state of arousal, and a few examples of good and bad leadership in the fire department. If you enjoyed this episode then please subscribe, rate, and review the show. I can't tell you how much that helps and encourages me to pump out episodes more frequently!

Sep 19, 2018

JP Dinnell spent nearly a decade in the SEAL teams, including serving with Task Unit Bruiser in Ramadi, Iraq, where he was a point man, machine gunner, and lead sniper for Delta Platoon. He worked with his officers Jocko Willink and Leif Babin on many combat operations, and then used the knowledge he had gained in the field to train the next generation of SEALS. In this conversation we talk about what made JP want to become a Navy SEAL, surviving BUDS and Hell Week, becoming a sniper, managing the risk of killing civilians accidentally, and how principles learned in combat can be applied to civilian life, business, and achieving team goals. More about JP at https://www.echelonfront.com/jeremiah-dinnell

Sep 18, 2018

This discussion with multiple time BJJ world champion Fabio Gurgel was amazing. He talked about coming up under Jacare, being trained by Carlson Gracie to fight in Vale Tudo, and then battling Mark 'The Smashing Machine' Kerr in his prime under the old school, no gloves, no rounds, style Brazilian No Holds Barred rules. We also talked about the traditional vs modern jiu-jitsu debate, why the level of BJJ right now is the highest it's ever been, how stalling in matches was worse in the old days, what all world champions have in common, how to create world champions (and keep them on your team), making a living off of jiu-jitsu, and much more. I think you'll love it! If you want to support the podcast then please make sure to rate and review it in Apple Podcasts, Google Podcasts, Stitcher, Soundcloud or wherever you listen to it. That's hugely important and it's really helping! Thanks Stephan

Sep 13, 2018

I'm thrilled to have Ando Mierzwa back on the podcast to discuss dealing with fear, overcoming claustrophobia, whether martial arts lessons can be life lessons, training differently based on your age, fitness, and goals, and much more! Find out more about Ando at http://www.senseiando.com And if you do BJJ (or are interested in finding out more about it) make sure you download the Grapplearts BJJ Master App for iOS and Android with more than 457 minutes of FREE black belt instruction at https://www.grapplearts.com/masterapp

Sep 10, 2018

I LOVED talking to Will Gadd, champion ice climber, X games gold medalist, and extreme adventurer. In this episode we covered his epic climb up Niagara Falls in the winter, organising big climbs, climbing up icebergs and down ice caves in Greenland, dealing with risk and unknowns, close calls, the 25 people he's known who have died in the mountains, fear of loss vs hope of gain, and how to execute on audacious goals. Check out my "Grapplearts Minimum Profile Ear Guard for BJJ and Wrestling" on Amazon.com at https://www.amazon.com/Grapplearts-Wrestling-Cauliflower-Construction-Protection/dp/B01DAYR9ZG

Aug 30, 2018

Weight cutting is a fact of life in modern MMA and also in many jiu-jitsu and submission grappling competitions. In this episode Ben Zhuang and I talk about how to cut weight safely, effectively replenishing your body after a weight cut, the differences between cutting weight for day-of vs next-day events, and more. We also talked about strength training, and if you're interested in the exercises, article, or PDF guide that Ben and I talk about then go to https://www.grapplearts.com/bjj-strength-training-the-top-6-exercises/ where it's all free! Also Follow Ben Zhuang on Instagram as @coachbz or by clicking https://www.instagram.com/coachbz/

Aug 25, 2018

I really, really enjoyed talking to Shane Adams, the godfather of modern full contact jousting, in this on-site interview. Full contact jousting involves two knights in full armour attack each other on charging horses using solid wooden lances that deliver 2,000 lbs of force. Shattered lances, unhorsings, broken bones, concussions and impacts that feel like you're being hit in the chest with a sledge hammer. Oh, did I mention that dodging, ducking, parrying, and blocking your opponent's lance is NOT allowed? You have to sit there and take it. This is definitely NOT a choreographed Vegas dinner show. Shane and I talk about the physical and mental aspects of jousting, and what distinguishes people who make it through the training to perform in this sport. I really enjoyed the part where he talks about balancing on the knife's edge between the aggression required to do this insane sport, and the zen state of mind you need to properly plan and aim your shot. If you enjoyed this then subscribe to the podcast because I hope to bring Shane back for a longer and more detailed conversation before the end of the year! Check it out, and for more information about full contact jousting check out www.extremejousting.com

Aug 20, 2018

BJJ black belt Sim Go and I explore the early days of the Vegas jiu-jitsu and MMA scene, how a 'garage' club can evolve to be a professional school, structuring a class, Marc Laimon's legacy in BJJ, rule sets, transitioning from competitor to instructor, and much more. Find out more about the Cobra Kai school at http://www.ckjj.com Please rate and review my podcast on iTunes or any other platform of your choice - it really helps! And check out all the techniques and training tips on my own site at http://www.grapplearts.com/articles ! Cheers, Stephan

Aug 1, 2018

I really enjoyed talking with Andreh Anderson who started training in the very early days of North American MMA with famous fighters like Oleg Taktarov and more. We cover the specific ways how MMA (and BJJ) were very different in the early days, tribalism in the martial arts, training in Brazil, making the switch from JKD to jiu-jitsu, the evolution of leglocks, old school jiu-jitsu, and more!

Jul 27, 2018

Loved chatting with articulate Seph Smith, Ryan Hall's first BJJ black belt and a Combat Sambo black belt as well! We cover training leglocks safely, competing in Judo and Sambo, his instructional products, potentially career-ending injuries, where the sport of Jiu-jitsu is headed, developing a well rounded game, and tips for performing well in competition. Find out more about Seph's school in Richmond VA at http://www.upstreambjj.com Find out more about Seph's BJJ mini-courses at https://upstream-bjj.teachable.com/courses Follow Seph on Instagram at https://www.instagram.com/sephwillkillyou/?hl=en Finally, if you enjoyed this episode the single best thing you can do to help me (and get more episodes out for you faster) is to go and subscribe to the podcast right now. I can't tell you how much that moves the needle. And if you've already done that then a rating and review would be super-appreciated. It may seem silly but it REALLY helps! Thank you so much Stephan

Jul 23, 2018

OK, I kind of go off on a big rant here about traditional Kung Fu forms and Karate kata based on my years of training Hung Gar, Northern Shaolin, Southern Crane, Hsing I, Tai Chi and Wing Chun Kung Fu. Are they at all useful for learning how to fight? In this episode I refer to an article I wrote called "How to Make Sure Your Martial Art Will Work in the Street" - you can find that here: http://selfdefensetutorials.com/how-to-make-sure-martial-art-work-street/ You can also find the video version of that article, called "5 Steps to Make Your Martial Arts Techniques Functional in Real Life" on Youtube here: https://www.youtube.com/watch?v=VC1-vgMh2l0 OSSSS, Stephan Kesting

Jul 20, 2018

In this rant I go off about my single biggest problem with Crossfit, especially when people try to use it as a conditioning method for another sport. I also go into the exact exercises and combinations of exercises which I find particularly dangerous, and how to mitigate these risks. Sign up for my BJJ and martial arts training tips at https://www.grapplearts.com/newsletter

Jul 15, 2018

I'm STOKED that Survivorman Les Stroud came on the podcast today!!! We talked adventure, survival skills, navigating in the wilderness, the closest he's come to death while filming, work-life balance, music and more. I hope you enjoy listening to his episode as much as I did recording it for you! Go to http://www.lesstroud.ca to find out more about Les, his appearances, shows, and concerts.

Jul 10, 2018

How often and how hard to train are tricky questions. Too much hard training and you'll grind yourself into a pulp. Not enough hard training and you'll never reach your potential or expand the limits of what you think you're capable of. In this episode I dive into the topics of over-training, under-recovery, and the single most important legal supplement for recovery! To support the podcast and allow us to bring you more episodes with more amazing guests consider contributing a buck or two a month at https://www.patreon.com/stephankesting And if you can't do that then please remember that rating or reviewing the podcast on iTunes (or your podcasting platform of choice) is a huge help as well. Train hard, but smart too! Stephan

Jul 7, 2018

This was a neat interview I did with Emily Kwok from Princeton BJJ and star of the first How to Defeat the Bigger, Stronger Opponent series. We focused on creating positive learning environments in BJJ, looking at the roles played by the students, the teachers, and instructional technology. We also covered whether I would do anything different if I was starting my BJJ training all over again, competition vs training, and breaking through plateaus. I hope you find this interesting!

Jul 4, 2018

How to improve your BJJ almost instantly. No, this isn't hyperbole; microdrilling is a training method that will have immediate effects on your game by finding ways around the sticking points in your techniques. Give it a try and if it works for you then please share this episode with someone you train with who might also find it useful.

Jun 27, 2018

This is an important episode because it's all about managing the adrenaline dump and the fight or flight reflex. Shane Fazen from Fight Tips and I talk about what fight or flight feels like, what you can expect in your first few competitions, how to use adrenaline to your advantage, exactly how to use visualisation and meditation to lower your heart rate, stay calm, and actually fight the way you train. If you compete or are interested in self defense don't miss this episode. Find out more about Shane Fazen at http://fighttips.com Download my free video guide for learning BJJ for iOS and Android devices at https://www.grapplearts.com/roadmap And if you found this episode useful please give the podcast a rating and/or a review - that type of support is really helping!

Jun 21, 2018

How do you know when to attack? It's actually pretty simple math!! In this episode I share the "what's the score" concept that I learned from Rob Biernacki. At any given point in time both you and your opponent have a score, determined from your base, posture and structure. The relative score tells you whether an attack will succeed or fail. This is a very useful idea and it will allow you to create and recognise opportunities for your sweeps, submissions and guard passes! Videos referred to in this podcast include The Three Most Critical Concepts in Jiu-Jitsu https://www.youtube.com/watch?v=j5RaxEV9fx8 and My New Favourite Triangle Choke Setup https://www.youtube.com/watch?v=yB2A-hAv04A

Jun 16, 2018

In this short rant I talk about 3 or 4 training methods you can use when sparring someone significantly smaller than you so that you BOTH come out winners! These methods also apply, to some degree, to sparring people who are less experienced and not as good as you are. Training time is a limited commodity wo you really want to maximise what you get out of your sparring sessions!

Jun 7, 2018

David Brown has spent many decades studying and teaching martial arts, including Muay Thai and Wing Chun. He's also a clinical neuropsychologist which gives him a unique insight into the mindset at work within martial arts cults. Then we also went down some major rabbit holes, including the science of sticking people's brains into scanners and the elimination of disease through new genetic technologies. I hope you like this one as much as I did! 01:02 - A journey through the martial arts 04:15 - The business of running a school 07:51 - Martial arts cults and the psychology of delusion 20:29 - Passive vs authoritative teachings 26:26 - Research in the autism field 44:35 - Treatment of autism 49:37 - Gene modification and CRISPR 57:52 - Muay Thai vs Wing Chun You can find out more about David's school in San Antonio, Texas, at totalconfidencemartialarts.com

Jun 5, 2018

In a self defense situation you have to have a high level of environmental awareness to keep track of multiple attackers, improvised weapons, escape routes, etc. Today I'm joined by classical Japanese Jujutsu practitioner Alex Kask to talk about how this important aspect can be incorporated into your training. We also talk about gun grappling, multiple-opponent MMA, 'dirty' fighting techniques like eye gouging and biting, and more! In other relevant news, check out the brand new Grapplearts instructional called The Self Defense Guard at https://www.grapplearts.com/selfdefenseguard . In this organised and detailed course BJJ black belt Ellliott Bayev and I will show you how to correctly use the BJJ closed guard to stay safe in a situation where someone is trying to punch your teeth down your throat!

May 22, 2018

If you're doing any kind of martial art - be it BJJ, MMA, Kickboxing, Taekwondo or whatever - then your game needs to evolve every decade to accommodate the changes in your body. I got this from the legendary Dan Inosanto who started training at age 11 and is still practising martial arts in his 80's.

May 15, 2018

A little trip down memory lane today. In my twenties I did an 82 day, 1600 mile solo canoe trip across the Canadian north. This is an account of the last 3 days of that journey, traveling along the dangerous shore of Hudson Bay. The written form of this account is available here: https://www.grapplearts.com/belugas-bears-and-an-offshore-tide-on-hudson-bay/# and the Blood, Sweat and Sparta piece I refer to early in this episode is available here: https://www.grapplearts.com/blood-sweat-and-sparta/ And finally, download my new BJJ app guys because it has seven and a half hours of free black belt instruction in it!!! iOS and Android links here: https://www.grapplearts.com/grapplearts-bjj-master-app/

May 9, 2018

Sparring for the first time is always a shock, but especially for traditional martial artists who may have spent years perfecting their techniques in the air or against a compliant partner just to watch it all fall apart against real resistance. No sparring, no miracles folks! A lot of listeners know that http://www.grapplearts.com is my main site, but did you know that I also have a second, self defense oriented site? Check it out at http://www.selfdefensetutorials.com for more self defense tips, training videos, etc!

May 4, 2018

I really enjoyed this conversation with Rokas Leonavicius, the European Aikido instructor who became famous on Youtube trying to make his aikido functional against resisting opponents. Find out about his journey into Aikido, BJJ, Aikido and Boxing in this fascinating episode. 02:05 - Rokas's background in Aikido 04:21 - Wrestling in Eastern Europe 05:43 - What attracted him to Aikido? 14:20 - How long should you train before Aikido is applicable? 20:20 - Testing Aikido on Youtube 23:55 - The Aikido vs MMA video 26:23 - Functionalizing Aikido 38:18 - How did Aikido take off? 40:59 - Real life consequences of the Aikido vs MMA video 48:43 - Elements of Aikido that carry over into other arts 61:53 - Where can we find Rokas? Check out Rokas's Youtube channel at https://www.youtube.com/channel/UCazByhbmztoIg6ZKeI25PGw and his website at http://rokasleo.com

Apr 26, 2018

Can you still train if you have an injured knee? Well, it depends... Here are some solutions, tips and tricks for dealing with a bum knee in a BJJ or grappling setting.

Apr 23, 2018

In this episode John Hacklemann discusses the Conor McGregor bus attack, training Chuck Liddell, differences between MMA and self defense, the single most important thing you can do to stay safe on the street, sparring vs drilling, and more. This is an incredibly informative episode, especially if you're interested in self defense and/or MMA! Follow John on Youtube at https://www.youtube.com/user/ThePitOnlineDojo and on Facebook at https://www.facebook.com/ThePitMaster

Apr 16, 2018

I was recently dragged through the waves, under the water and then lifted up into the air while trying to figure out the sport of kiteboarding, and figured out that there is one hell of a learning curve in that sport! But many sports and activities worth doing have that same initial hump - a difficult learning curve that makes most people drop out. Ultimately if it were easy to do then everyone would do it, so the key to doing uncommon things is to grit your teeth and break on through to the other side of those initial difficulties! Download my free app for learning BJJ as fast as possible at http://www.grapplearts.com/roadmap Good luck with your training, in whichever sport, art or endeavour you have chosen! Stephan

Apr 15, 2018

I talk with personal trainer and BJJ black belt Ben Zhuang going DEEP into the supplements, exercises, and conditioning protocols, and recovery procedures to help with Brazilian jiu-jitsu and other grappling arts. Follow Ben and see the exercises he's referring to on Instagram @coachbz Follow Stephan on Instagram @stephan_kesting

Apr 12, 2018

There are many reasons to train BJJ - fitness, camaraderie, having fun, taking on a challenge, spiritual development, learning to deal with challenges, wanting to compete - but at its core, Brazilian jiu-jitsu is a martial art and not a martial sport. Martial arts means self defense. Self defense is a huge and diverse topic, but a big part of it means being able defend yourself against an attacker choking them into a unconsciousness if need be. In this episode of The Strenuous Life Podcast I talk about good vs bad jiu-jitsu schools for self defense, the legacy of Gracies, the necessity of learning basic striking, clinching, takedowns, and strike defense on the ground, and more. I hope you enjoy it. If you're interested in BJJ and no-gi grappling then check out my site http://www.grapplearts.com And if self defense is important to you then also check out my other site http://www.selfdefensetutorials.com Cheers Stephan

Apr 10, 2018

Jessica Huneycutt is the yoga instructor for the New Orleans Saints National Football League team. In this episode we go deep into how Yoga and other techniques are used at an elite level to help athletes recover as fast as possible, prevent injuries, and prolong their careers. We also talk about surviving sexual assault, travelling to India, living in ashrams, doing yoga for improved jiu-jitsu performance, and her own personal BJJ training. This is a really good one - I hope you enjoy it and share it with someone else who might benefit from the information in the conversation! Follow Jessica on Instagram @jessica.huneycutt

Apr 6, 2018

In this episode I talk with Riccardo Ammedolia, BJJ black belt under the Mendes Brothers, ADCC commentator, and worldwide jiu-jitsu ambassador. We talked about training in Brazil, rolling with Rafa Mendes, judging and reffing in BJJ, staying well rounded, curriculum development and more. If you train BJJ then I think you'll really like this one! Riccardo trains and teaches in Hamilton, Ontario at http://www.atoshamilton.com . You can also follow him on Instagram at @riccardoammendoliabjj or on Facebook at facebook.com/RiccardoAmmendoliaBJJ/

Apr 4, 2018

In this (likely controversial) episode I argue that the differences between 'self defense' and 'sport' jiu-jitsu have largely been exaggerated. The real magic of jiu-jitsu is in training against resistance and learning to deal with pressure, not learning a set of magical 'self defense approved' techniques. If your interest is in self defense then you should still train at the best BJJ school you can find and then, if necessary, supplement the curriculum with a little bit of additional training. Stephan Kesting http://www.grapplearts.com http://www.selfdefensetutorials.com

Apr 3, 2018

In this episode I discuss the different forms of exhalation and 'kiai' used in various martial arts, ranging from Thai Boxing to Kajukenbo Karate to traditional Japanese Ju-Jutsu. Then I break down the four reasons how vocalising while striking not only makes you more powerful but can also increase your endurance and improve your resilience to getting hit. If you enjoyed this or found it useful then please remember to subscribe to the podcast and, if possible, give it a rating or a review on whatever platform you get your podcasts from! Thank you Stephan

Mar 30, 2018

In this episode I talk with elite powerlifter, kettlebell instructor and BJJ practitioner Jason Kapnick about conditioning program design, building a balanced body, functional movement screening, injury prevention, and training for optimal athletic performance. It was a great conversation, and I hope you come away from it having learned as much as I did! You can find out more about Jason, or go to him for training, at https://catalystsportnyc.com Finally, if you found this episode interesting or useful please share The Strenuous Life Podcast with ONE person in your social or training circle. Thanks, Stephan

Mar 27, 2018

Today, should you go to seminars, can you learn from seminars, and the funniest thing I ever saw at a seminar...

Mar 25, 2018

This episode is just a little different! Today 12 BJJ black belts give their single best piece of advice for people just starting out in Brazilian jiu-jitsu. White belts looking for tips and help with their training will really benefit from watching this, and if it doesn't fire you up and get you on the mat grappling then nothing will! Here are the BJJ black belts featured in this video: Stephan Kesting http://www.grapplearts.com Bernardo Faria https://bernardofaria.com Brandon 'Wolverine' Mullins http://www.justgipants.com Travis Stevens http://www.fujisports.com/blog/travis-stevens/ Rob Biernacki http://www.islandtopteam.com/ Pshemek Drabczynski http://www.besthometrainer.com Ritchie Yip http://www.infighting.ca Sean McHugh https://www.alliancekelowna.com Elliott Bayev http://www.openmat.ca Jason Manly http://instagram.com/jasonmanly Michael Zenga http://www.bjjfanatics.com Perry Bateson http://www.nwjja.ca/ Also you can download my (Stephan's) checklist of BJJ positions and techniques for free at http://www.grapplearts.com/book See you on the mat!

Mar 19, 2018

I loved this talk with Kirik Jenness who is mayor for life of the underground forum at http://mixedmartialarts.com , the author of The Fighter's Notebook, the official records keeper for mixed martial arts, and has "done every job in MMA except for being a ring girl."

Mar 17, 2018

In this short episode I share a tip I learned from Elliott Bayev that'll simultaneously allow you to finish way more people with your chokes but also stop you from completely burning out your arms, legs and/or grips in the attempt. If you're looking for help with a specific area of grappling have you checked out the search bar at the top of my site http://www.grapplearts.com ? Tons of videos, tips, articles, and drills there just waiting for you to find them!!

Mar 15, 2018

Dan was bitten by the MMA bug after watching UFC 4; soon he was training with Dan Severn and learning all he could about wrestling, jiu-jitsu, fighting and MMA. Many miles and multiple black belts later he's on the podcast. In this conversation we focus on the fighting aspects of jiu-jitsu, 'friendly' sparring sessions gone bad, catch wrestling, Systema (yes, systema), training with hundreds of MMA fighters, doing MMA color commentary, and the lessons learned from decades of living the fighter's lifestyle! Dan's website is https://thecombatsystem.com and he currently teaches at http://charlestonfitmma.com

Mar 11, 2018

A conversation with Kung Fu stylist (and BJJ brown belt) Randy Brown that included the history of Chinese martial arts and what made them less effective over time, what traditional martial arts look like when you start training them with resistance, and much more. I think you'll like this one! Find out more about Randy Brown at http://randybrownmantisboxing.com/

Mar 10, 2018

OK, so you've just learned a cool new technique that you're pretty sure is the Kryptonite you need to defeat your hardest sparring partner. But then you crash and burn when you try it out in sparring - he ignores your move, passes your guard, smashes you flat and taps you out. What's going on? In this episode I break down exactly why techniques NEVER work on the day they're shown, and the simple steps you need to make that killer technique functional as fast as humanly possible. Check out my FREE app for learning BJJ, The Roadmap for BJJ app for iOS and Android! More information at http://www.grapplearts.com/roadmap . It's my most popular instructional app, so it must be helping someone!!

Mar 8, 2018

Really enjoyed this chat with Coast Guard Rescue Swimmer Donald Lipscomb. We went into detail about rescuing people from capsized ships, the selection process with a 90% attrition rate, and the training required to jump from a helicopter into stormy seas with nothing more than a pair of fins to push yourself through the water. We also talk about how jiu-jitsu and wrestling helped give him the mental and physical toughness he needs to do an incredibly gruelling job. If you get the chance, please share this episode with one other person you think would enjoy it!

Mar 5, 2018

Loved this interview with Reilly Bodycomb. Reilly is a Russian sambo and leglock expert who has competed in a TON of different rulesets including BJJ, no gi submission grappling, MMA, Sambo, and wrestling. He shared stories about competing all over the world, and shared some major insights about how the rules you compete under totally influence the development of a sport. My favourite part was when we were riffing about creating the 'perfect' grappling rule set. I hope you enjoy it as much as I did. If you enjoyed it then please share this podcast episode with at least one friend or training partner - that's how this podcast grows and I really appreciate it!! Find out more about Reilly Bodycomb and his upcoming ankle lock instructional at https://www.rdojo.com Cheers! Stephan

Mar 3, 2018

This is a fun episode: instead of me doing the interviewing the tables get turned and I get grilled by Cody from the Codyjitsu podcast. We covered tons of stuff including my martial arts background, how I got my black belt, my favourite moves and techniques, specific strategies to train around injuries, the role of competition in training, and much more. Follow Cody on Instagram: @AmericanGrapplingAcademy Follow me on Instagram: @Stephan_Kesting And if you've actually read down this far then why not go and give The Strenuous Life Podcast a rating or review on whatever platform you listen to it on. That kind of stuff is super appreciated, and it's really helping!

Mar 2, 2018

One of the very worst things is to be trapped on the bottom with all your opponent's weight on top of you and be unable to breathe. This is usually followed by exhaustion, panic and surrender. But it doesn't need to be like this – there are several approaches to breathing in BJJ that can make sure air gets into your lungs, oxygen into your blood, and keep you in the game, even when you're being completely crushed on the bottom. The following video breaks down the 3 levels of answers to this problem. Physical conditioning Psychological adjustments Technical answers Better BJJ Breathing Part 1 – Physical Conditioning Some people think that if they just had better cardio or stronger abs that they would have an easier time breathing when there's a big giant guy lying on their chest. And they're right… sort of, kind of… Yes, better abs and cardio will definitely help. So do more crunches, leg lifts, running, swimming and elliptical trainer work. In fact some systems of Karate like Kyokushin go so far as to bounce up and down on each other's stomachs with a heel firmly planted on the diaphragm to teach learning breathing while maintaining a very tight core. Better BJJ Breathing Part 2 – Psychological Adjustments Many people simply stop breathing when they're in stressful situations. This can be a byproduct of suffering from claustrophobia, or it can be a standalone problem. I have addressed both of these issues in previous blog posts, and the feedback that I have received tells me that a LOT of people have found them VERY useful. So if you even think that this could be part of the problem for you then I strongly suggest that you skim these two articles and figure out if they contain the solution to your problem… ARTICLE ONE: Dealing with Claustrophobia in Brazilian Jiu-Jitsu and ARTICLE TWO: Breathing, Oxygen and Exhaustion Check them out. Better BJJ Breathing Part 3 – Technical Answers If you're in reasonable shape, don't think that you're holding your breath, and don't suffer from claustrophobia then there are probably technical answers that'll fix your breathing in bad positions. I cover these in considerable detail in the video above (or, if you prefer, here's the same video about breathing on the bottom on Youtube ) so I would watch that. The main themes are… Breathe Easier by Getting Onto Your Side It's really, really tough to breathe well in BJJ when you're flat on your back and your opponent has his weight on your diaphragm (the large muscle that separates your lungs from your guts that is roughly at the level of your solar plex). If you're flat, and he has weight on your diaphragm, you're going to suffer. It's that simple. If you're on your side, with one hip and one side of your body off the ground, then breathing is much, much easier. Sometimes this is as simple as planting both feet, giving a little bridge, then turning onto your side with a shrimping motion . There are some other tricks as well. For example, in the video version of this podcast ( https://www.youtube.com/watch?v=Vf07y7rmsxE ) above I shared something I learned from Carlos Machado which he calls 'power hips.' In this manoeuvre he plants one foot and then extends the other leg far out to the side. This power hips position naturally lifts one hip off the ground and turns the body onto the side. When you do it under an opponent, regardless of what top position he's in, it makes breathing much easier. He also has an entire escape system based on power hips that I've been playing with but haven't come anywhere near to mastering yet! Breathe Easier by Opening Your Mouth WIDE Here's a breathing trick I learned from Walter Lanz, one of my old Judo instructors… If you're getting smothered under your opponent's gi then resist the temptation to close your mouth and instead try opening your mouth as wide as possible. Do this experiment with a gi in private so that nobody will think you're crazy… Hold a gi over your face and try breathing through it with tightly pursed lips. Really difficult with a small breathing hold, right? But when you open your mouth all the way then you've got much more surface area of gi to pull that air through. It might not be easy, but it's a lot less difficult Wider mouth usually means more oxygen in a smother situation. It's not a 100% solution, but then nothing is; that is why BJJ is a martial art and not a martial science! Breathe Easier by Not Exhaling Fully This one is really counterintuitive. Most of the time I advocate breathing deeply, breathing fully, and not limiting the amount of oxygen you're taking in when you're working hard. But if there's a lot of weight on your chest or diaphragm you actually DON'T want to exhale fully for the time being. That's because once you've breathed fully out your lungs will be contracted, and then the weight of your opponent will make it impossible to fill your lungs fully again. So you actually want to breathe rather shallowly. Keep them as full as possible until you manage to get one hip off the ground and get onto your side (like we discussed a little higher in this article). Stay Breathing my Frens! There, I hope this overview of the physical, psychological and technical factors allowing you to breath effectively in BJJ (or any grappling sport really) when there's a ton of weight on you is helpful. Sometimes you can make huge strides with tiny adjustments, and I think this is one of those areas in which it happens. I've known at least two pro MMA fighters who used to freak out whenever they were on the bottom. They were claustrophobic and couldn't breathe as soon as anyone got on top of them. But by learning to deal with the claustrophobia through progressive desensitisation, making subtle adjustments to their position on the bottom, and developing excellent escape techniques they overcame those problems and went on to have relatively successful MMA careers. So it can be done! Take heart, figure it out, keep training! Stephan P.S. If you found this useful please consider signing up for my free BJJ email newsletter. It's full of tips just like this one on techniques, training methods, and tricks you can use to get better fast. And I'll also send you a free copy of my guide to learning BJJ fast called 'A Roadmap for BJJ.' Like I said, it's completely free and very easy to opt out of if you don't like what you're getting. Go to http://www.grapplearts.com/newsletter to sign up for free!

Feb 28, 2018

How to deal with the super-frustrating but ultimately inevitable physical setbacks, limitations and injuries when you're doing a contact sport. Hint: it will ALWAYS be two steps forward, one step back; the trick is how you deal with it to stay motivated and not get discouraged. I speak from the heart AND from experience here! Please remember to subscribe to the podcast on the platform of your choice so that you don't miss any of the future content that I'm coming out with!

Feb 27, 2018

I really enjoyed talking to Lieutenant Kevin Dillon (ret) who served for 25 years as a police officer, SWAT team member, and detective commander before moving on to become a full time trainer for police departments. In this episode we talk about his closest calls on the street, how police departments train their officers to fight, degrees of force and escalation in combatives, how to talk somebody down, strategies and tactics that anyone can employ to keep themselves safe, and much more. Regardless of whether you're a LEO (law enforcement officer) or a civilian I think you'll find this useful! You can find out more about Kevin at PoliceCombat.com

Feb 23, 2018

Chewy (aka Nick Albin) is well known for the BJJ advice he gives on his prolific Youtube Chewjitsu channel, so I was thrilled to have him on the podcast. It's a great chat and we cover a ton of material, including how he got his nickname, his journey from wrestling to MMA to jiu-jitsu, gi vs no gi training, preventing injuries in training, why he decided to leave tech and go full time in jiu-jitsu, getting his black belt on the same day that his mother died, how jiu-jitsu saves lives, his youtube channel, crazy gyms and insane coaches and more. Find out more about Chewy's school at http://derbycitymartialarts.com/web/ and check out his Youtube channel at https://www.youtube.com/chewjitsu

Feb 22, 2018

Getting tired when you're rolling sucks. And it's even worse when you're competing; you can't breathe, you go into survival mode, your plans goes out the window and life starts sucking. In this episode I share my number one tip for beating this exhaustion and performing up to your potential in competition. Let me know what you think of these tips and mini-rant podcast episodes. You can find me at the following places... Twitter: http://www.twitter.com/stephankesting Instagram: http://www.instagram.com/stephan_kesting Snapchat: I'm 'stephankesting' or click here: Stephan on Snapchat Facebook: http://www.facebook.com/grapplearts Thanks! Stephan

Feb 17, 2018

To get better fast in any sport you have to be able to train hard, which means minimising injuries and maximising your recovery. In this episode I give you some of my best tips to accomplish both of these goals. If you found this information useful then please share the podcast with ONE other person who might also benefit from hearing it. Thank you so much , Stephan Kesting www.grapplearts.com www.selfdefensetutorials.com

Feb 16, 2018

In this rant I go off about so-called 'technique collectors', which are martial artists who memorise 35 different variations of a technique but are unable to execute ANY of those variations against a real opponent giving even a little bit of resistance. Then I go through the 5 step formula for taking any technique and making it functional. This 5 step formula is broken down for you in more detail on my second website http://www.selfdefensetutorials.com/makeitwork . Hope you find this rant informative, or at least entertaining!

Feb 12, 2018

Should you pull guard in BJJ competition or fight doggedly for the takedown. You'll get some answers to this perennial question in my conversation about pulling guard with BJJ black belt Rob Biernacki.

Feb 9, 2018

Loved talking to jiu-jitsu pioneer Carlos Machado about all things BJJ. His love for the art and experience in the sport comes through at every second. I hope you get as much out of this interview as I did! Some of the highlights include 01:07 - Carlos on growing up in Jiu-Jitsu family 05:52 - BJJ comes into the mainstream 08:41 - Training with Rolls Gracie 11:07 - Style of the Machado game 13:03 - The continuing evolution of Jiu Jitsu 17:54 - Who are the most athletic Jiu Jitsu practitioners? 20:44 - Who has the deepest BJJ technical knowledge? 27:41 - What he thinks about the introduction of new techniques into Jiu-Jitsu 30:46 - Submission only competition formats ` 33:32 - Carlos's reflections on competing in Abu Dhabi Find out more about Carlos Machado at carlosmachado.net

Feb 8, 2018

You wouldn't think that something like stretching before a workout could be controversial, but it is. Some evidence and experts suggest that you should only do it after your workout, whereas most traditions say that you should do it before. Who's right and what should you do? In this episode I break it down for you (hint, it really, really depends on the sport you do)!

Feb 5, 2018

The other day I almost tore a partner's ACL off the bone, which would have required him to have surgery and many months of rehabilitation. What happened exactly? I was more experienced and a bit bigger than my training partner that day and we were doing some no gi sparring. Because of the experience discrepancy I was hyper-focusing on a couple of very specific positions, namely Ashi Garami and the 411. (This is a form of Targeted Sparring which is a great tool to use when you're going against less experienced training partners - by limiting myself to only a couple positions and one submission it makes the match more even and better training for both of us.) So we're rolling, carefully and respectfully... I've tapped my training partner out a few times with heel hooks, all applied in slow motion... He's beginning to defend the leglocks more intelligently and I'm having to work a little harder to get them... Everything is going the way it's supposed to. Then it almost ended very badly. I had the Ashi Garami firmly in place, and was just finishing the dig part of the heel hook (where you get your wrist under his heel in preparation for finishing the lock). And 99% of the time when I'm sparring that's as far as I'll go - no need to actually apply the heel hook. At that point my partner typically knows he's caught and will tap out. But this new training partner didn't know when to quit. He tried to escape by spinning. And, to make matters MUCH worse, he spun the wrong way! Spinning or rotating can be part of an effective heel hook defense, BUT NOT WHEN YOU GO IN THE WRONG DIRECTION!! Instead of relieving the pressure, spinning into the dig amplifies the power of the submission exponentially! If I had remained still, not moving, his wrong-way-spin would have slammed his heel into my forearm. He would have full power heel hooked himself, which can tear all sorts of ligaments in the knee, the foot and the ankle. Fortunately I saw what was about to happen and completely released my grips without a second to spare. The submission evaporated, he spun safely and 'escaped.' Then I sat him down and we had a good little chat about the dangers of spinning out of leglock if you don't know which way to spin. Now I'm not here to vilify leglocks, because I've managed to train them safely for years. And I've seen lots disasters and near misses on the mats with many other techniques and submissions over the years. So let's universalise a few take-home lessons from this incident… LESSON #1 - IF YOU'RE CAUGHT AND DON'T KNOW WHAT TO DO, THEN DON'T DO SOMETHING DYNAMIC!! This is certainly true of the heel hook example above, but this applies to any submission. Imagine an absolute beginner caught in an armbar from guard with no idea how to defend or escape technically. But he still doesn't want to tap out, and lacking a good plan, decides to try something dynamic and unorthodox. He turns 90 degrees to the side then does a flying belly flop onto the mat. Or maybe he launches himself into a full power backwards somersault. Or maybe into a breakdancing head spin. Do you think something could go wrong in those situations? Yes! Very seriously wrong. Snap, crackle, pop wrong! Introducing that much additional and unexpected momentum into a situation where you don't know exactly what you're doing is guaranteed to lead to disaster. At some point a limb will end up in a vulnerable position and the heavy body in motion will result in a sprain, tear, break or dislocation. Yes, there are times when momentum is your friend for escaping submissions, but it's a tool that you use rarely, in specific situations and with specific techniques. Don't get injured because your ego makes you unwilling to tap out. If you're caught in a position or submission and you don't know which way to turn then don't turn! Instead 1) accept that you're caught, 2) open your hand and 3) tap it on your opponent a few times. Your jiu-jitsu will improve SO much faster if you're on the mat rather than at the physiotherapist trying to put Humpty together again. LESSON #2 - EXPLAIN THE DANGERS OF A TECHNIQUE TO YOUR STUDENTS, AND TEACH THEM THE CORRECT COUNTERS A lot of this near miss heel hooking situation was my fault. I knew that I wouldn't crank my training partner's leg, but I had made an assumption that he understood the basics of defending the heel hook. I should not have made this assumption. (You know what they say about the word "Assume"? That it makes and "ass" out of "u" and "me".) I should have at least double checked with him prior to training that he understood the mechanism of the heel hook and the basic do's and don'ts. Teach the basic safety parameters around a submission you're going to be drilling. This as logical as teaching or teaching break falls before you teach throws, but I've seen newbies get concussions on day one because they were starting on their feet with zero idea how to land safely. I've also seen beginners put to sleep because nobody had told them that that was a way to stop a choke once it was applied. Easily preventable mistakes. Jiu-jitsu is a contact sport and injuries are inevitable, but let's minimise those injuries! As the teacher, senior belt, or more experienced rolling partner it's YOUR job to try and keep things as safe as they can be, and that includes not assuming that other people know what you know. Safety precautions that are totally obvious to you might be revelations to others, so don't assume that a beginner knows anything, no matter how much internet research they seem to have done prior to coming to class. LESSON #3 - EXPECT PEOPLE TO DO STUPID THINGS, WITHOUT WARNING, FOR NO REASON The most important rule in boxing is to "protect yourself at all times." In training, as opposed to actual fighting itself, I would extend this to be "protect yourself and your training partner at all times." Expect people, especially beginners, to do stupid things, without warning, for no reason at all. Do you have someone new in your closed guard? Maybe he's getting ready to try a superman dive forward with the idea of getting directly to mount. Unfortunately this results in him accidentally spearing you in the face with a head butt. I've seen it done… Protect yourself and your training partner at all times! Are people sitting on a crowded mat with their arms locked straight behind them with people rolling all around? That arm will shatter if someone falls, rolls or scrambles directly onto that locked elbow. Gently let those people know that they're putting their arms in danger. Protect yourself and your training partner at all times! Are you passing the open guard? Watch out for him accelerating to ludicrous speed, lashing out with his legs and inadvertently breaking your nose with a heel kick. This happened to me, which is exactly why I will never be a nose model…. Protect yourself and your training partner at all times! Are you rolling on the ground while other people are on their feet? Can you guarantee that their takedown gone wrong won't have them landing on your face, shattering your orbital bone? Again, this happened to me, and my face is still lopsided 30 years later. Protect yourself and your training partner at all times! Do you see your training partner about to do something really stupid that could get him injured? Don't let it happen. Release whatever you've got, even if it's a submission that you really, really wanted to tap him out with. Then explain to him what could have just happened. One more time… Say it with me… Protect yourself and your training partner at all times! Safety first! Injury is the enemy!! Stephan Related Articles and Videos on Grapplearts HOW TO TRAIN THE MORE DANGEROUS LEGLOCKS My best tips, tricks and training methods to get good at leglocks while not getting hurt or hurting your partner, with videos and input from two other experienced leg lockers. THE TWELVE POSITIONS OF MODERN LEGLOCKING Modern leg locking is really about the 12 major leglock positions. The game is to enter into the entanglement position of your choice, maintain it against opposition, and prevent your opponent from escaping. This free PDF is the best intro to the leglock positional game you can get. MORE ARTICLES, TECHNIQUES AND VIDEOS This is the home page of my blog, where I am forever adding new techniques, tips, tricks, podcasts, videos, and other information that'll help you get good at gi and no gi grappling faster!

Jan 23, 2018

Today's episode comes from a Q&A session I did on Instagram live ( @stephan_kesting ) and gave the answers to a ton of BJJ and training topics including... 05:00 - When I started training BJJ 06:56 - Is BJJ ever going to make it into the Olympics 08:04 - Advice for remote learners without access to a school 12:33 - Teaching seminars? 13:19 - Grappling and submissions when there's a weapon involved 17:51 - Grapplearts leglock videos 19:01 - The leglock positional hierarchy 20:39 - Dealing with cauliflower ear 23:28 - What does my training look like? 24:51 - How powerful is the ankle lock, and what's the best leglock? 27:35 - Big man game vs small man jiu-jitsu 29:34 - Is it Ok to train at multiple schools? 31:38 - Is catch wrestling any good and do I use it? 33:39 - Custom rash gaurds 34:02 - What makes someone's game world class? 37:38 - Tips for facing larger opponents 39:55 - Strategies for people with bad knees 41:23 - Neck strengthening exercises 43:47 - Mapping out a training schedule Hope you enjoy this and also make sure to follow me on Instagram where I'm @stephan_kesting

Jan 20, 2018

This is a great episode with a ton of relevant and useful tips for combat athletes! Jason C. Brown shares a ton of information about kettlebell conditioning for jiu-jitsu and other martial arts including the details of kettlebell form, competitions, and designing conditioning programs for different people with different goals. We also riff on old-school jiu-jitsu techniques and why they still work. Give it a listen and, as always, please share it with someone else if you think it'll be useful for them!

Jan 17, 2018

It started so well! First Rob Biernacki and I discuss The Last Jedi and training with ADCC champion Yuri Simoes and World Champion Caio Terra. Then things went off the rails and we pissed off leftists, rightists, geeks, lesbians, Marxists, trickle-down economists, liberals, Trumpists, systema practitioners, academics, flat-earthers and everyone in between!

Jan 14, 2018

What would the boxer Vasyl Lomachenko do if he caught you macking on his girlfriend? Well, I don't think it would involve any elaborate footwork or strategies... It's fun to make things complicated in training, to use setups, fakes, and elaborate combinations to beat your training partners. But when it comes to street self defense you should keep things really, really simple. For more of my self defense material check out my second website at selfdefensetutorials.com and my second YouTube channel at YouTube.com/selfdefensetutorials

Jan 10, 2018

I think you'll really like this episode! In it I talk with Alex Kask who is a traditional Japanese Takeuchi-ryu Ju-Jutsu teacher but also no stranger to modern Brazilian Jiu-jitsu. We go deep into the techniques and history of traditional Japanese martial arts systems, including modern vs traditional training methods, the Japanese 'Warring States' period, historical challenge matches, the importance of wrestling in an environment with weapons and armour, and much more! Find out more about Alex at http://www.shofukan.ca/ Read the article we did together on Japanese Ju-Jutsu vs Submission Grappling here: http://www.grapplearts.com/submission-grappling-vs-classical-ju-jutsu-when-cultures-and-concepts-collide/ See Alex and I talk armbars vs knives here: https://www.youtube.com/watch?v=DUYWwutQrBE And check out how the Rear Naked Choke (RNC) might be applied differently in traditional Japanese Ju-Jujutsu vs BJJ here: https://www.youtube.com/watch?v=PL8ywtIOtfY

Jan 3, 2018

I really enjoyed this chat with kiteboarder and extreme athlete Jack Rieder (in part because I'm dying to try kiteboarding myself). Here's just a bit of what we talked about... 1:10 - What is kiteboarding? 6:47 - The disciplines of kiteboarding 13:57 - Other uses for kites 17:51 - Controlling the kite 21:28 - Injuries and risk 27:14 - Media and video process 30:36 - Training vs doing for high level performance 38:07 - The future of the sport 41:11 - The art of getting sponsored

Dec 27, 2017

The Christmas binge is over and it's time to take control of your diet again! In this short episode I give you my top five pieces of advice for cleaning up your diet and not sabotaging your training with crappy nutrition.

Dec 23, 2017

Matt Thornton is the founder of Straight Blast Gym, the organisation that produced Conor McGregor. He's also a skeptic with many harsh words for traditional martial arts and traditional training methods. Don't listen if you're easily offended! 00:51 - Matt's martial arts background 10:26 - The concept of "Aliveness" 20:41 - The "I" method of teaching and training martial arts 26:14 - John Kavanagh and Conor McGregor 32:37 - Where did fantasy martial arts come from? 42:55 - The evolution of martial arts 65:54 - False positives and negatives 73:26 - Skepticism

Dec 21, 2017

Why training in the martial arts without including some form of grappling is stupid, and what are the key positions, techniques and transitions you need to learn first in order to get good as fast as possible. If you already train then I hope this helps you, and if you don't train... well... I hope it's the kick in the butt that you need to get yourself onto the mat!

Dec 14, 2017

I really mean it: DON'T wait until New Year's Eve to start making the changes you know should happen! Waiting will only make things more difficult. To prove my point I drag Genghis Khan, Julius Caeser, Georges S Patton, and Robb Stark from Game of Thrones into the argument.

Dec 11, 2017

"When you retire, all you want those guys you worked with to say about you is: God, he was a good firefighter!" Loved sitting down with Battalion Chief of Training Ken Johnson (ret) to talk about recent breakthroughs in firefighting tactics, training probationaries, managing emergency scenes, the critical importance of your crew, the fun side of firefighting, whether someone should become a firefighter or not, and how to increase the chances of getting signed on. Plus we talked ironworking, boxing, and more. Let me know what you think about this interview on Twitter, Facebook and Instagram, OK?

Dec 8, 2017

Loved doing this massive Q&A! What I did was take the time to more fully answer questions that I had first addressed in 140 characters on my first Twitter AMA (Ask Me Anything). Follow me on Twitter where I'm @stephankesting so you can get in on the next Q&A session! Here's what I talked about... My cryotherapy experiment update - 01:13 The 3 most essential submissions (and why) - 07:09 Grappling dummies and should you use them - 09:59 Bad hygiene and etiquette on the mats - 13:23 Are there techniques big guys should avoid - 16:15 Should you do a takedown or pull guard? - 18:00 Essential training for beginners - 19:51 Gracie combatives - 24:15 Worst handicap I've seen someone overcome in training - 26:33 Making starting out in jiu-jitsu easier - 27:48 Red flags and problem people at gyms - 29:06 Should belt promotions cost money? - 30:11 Dealing with strong closed guards - 31:20 The types of guard for punch defense - 32:22 Easing pressure on the spine during guillotine submissions - 33:20 Are new rules hurting BJJ? - 34:49 Game changing concepts - 37:14 How to finish single leg takedowns - 38:57 Squats and deadlifts - 40:55 Eating before training; what and how long? - 42:16 Making the most of limited rolling time - 43:04 Best BJJ techniques for self defence - 44:19 BJJ and firefighting - 45:31 Toe holds vs heel hooks - 47:18 Opinions on cross-training - 49:00 Training at different schools - 50:31

Nov 30, 2017

I've known and trained with black belt Sean McHugh for 16 years, so I was super-stoked to have him on the podcast. We covered a lot of important material including How to train your training partners so that they can help you get better as fast as possible Strategies for optimal post workout recovery BJJ injury prevention and rehabilitation How the teaching of BJJ has evolved since the art was introduced to North America Beginner's teaching progressions, and should you let people spar on the first day of class? The dark side of MMA, including concussions, addictions, and lack of options after leaving the sport How to continue training when life is kicking the crap out of you And much more...

Nov 22, 2017

In this episode I share one of my best tips to get your butt on the mat or in the gym, indicators for when it's NOT time to push, as well as a cautionary tale of when an MMA training session went too far and I ended up bleeding from the kidneys! Also, I've got some really interesting podcasts coming up in the near future, and if you subscribe then you won't miss them!

Nov 17, 2017

Are takedowns important even though so few BJJ gyms teach them, and can you get away with never training them if your focus is competition? And what about self defense? This are questions I answered during an recent Instagram Live Q&A session - follow me on Instagram @stephan_kesting and maybe next time I'll be answering YOUR question!

Nov 12, 2017

In this episode I answer questions and share some tips and tricks for training in BJJ as an older grappler. How often should you train? How can you recover faster? Should you also do weight training as an older athlete and more! The questions came from an Instagram Live broadcast I did; follow me on Instagram @stephan_kesting and maybe next time I'll be answering YOUR question on one of these Q&A sessions.

Nov 9, 2017

In this episode BJJ and Judo black belt shares some of the lessons, commonalities, and differences he's seen from working one-on-one with 19 BJJ, Judo and ADCC world champions. Do they all train the same way? Eat healthy food or junk? Drill, spar or do lots of conditioning? Listen and find out! In addition we also talk about CTE and brain damage in the combat sports, MMA, boxing and grappling betting tips, the toughest guy that Mike has ever rolled with, the differences in BJJ training between Brazil and North America, whether the USA can ever catch up in BJJ, and Mike's secret plan for building a future world champion! I hope you enjoy this one as much as I did - it was a lot of fun with lots of great information.

Nov 6, 2017

Some quick thoughts about improving the different forms of 'mobility' for jiu-jitsu, both in terms of movement on the ground, and joint mobility, from a recent Instagram Live Q&A. You can find me on Instagram at @stephan_kesting and I'd be thrilled if you followed me because I'm releasing pics and videos there all the time!

Nov 1, 2017

WARNING: This episode contains graphic descriptions of violence and is definitely not suitable for children. In this episode I talk with boxing and BJJ coach Rodney King about the epidemic of violence in modern day South Africa, how training helps you prepare for confrontations, and how dangerous a 'romantic' notion of fighting is. Some of the topics we covered include: 00:17 - Who is Rodney King? 01:16 - Growing up in South Africa 08:47 - Bouncing at nightclubs 13:57 - Johannesburg today 26:42 - Some reasons for the South African crime epidemic 33:10 - How much does training help? 40:09 - Prevalence of techniques 46:52 - Self defence and conflict de-escalation 54:21 - Training vs real life 64:03 - Ventures outside martial arts

Oct 30, 2017

In this rant I go off about the importance of critical thinking, and include examples from the martial arts, business and life. Somehow I try to wrap things up by bringing the Heaven's Gate cult and the biggest mass suicide on US soil into the discussion. Let me know if this podcast worked on you on Twitter (where I'm @stephankesting), OK?

Oct 24, 2017

I love this episode where I talked with historian Daniele Bolelli. In it we talked about a huge number of topics including... His process of researching and producing History on Fire, one of the leading history podcasts How to get rid of weight cutting in mixed martial arts competition The evidence for and against an ultra-violent human past vs a peaceful noble savage model of our hunter-gatherer past. The rise of MMA in Asia. Daniele's proposed 'Gladiators for World Peace' program and how it's going to get him the Nobel Peace Prize His return to Italy as a tourist Is it too soon to tell whether we're moving towards a more peaceful future? Ötzi the iceman, Neanderthal DNA in our genomes, and a mass murder that occurred 430,000 years ago ( http://bit.ly/1JYX91M ) And much more!

Oct 18, 2017

It's amazing how many high level entrepreneurs also enjoy the challenge of jiu-jitsu! In this episode Jack Wilkinson and I explore this connection, as well as going down many other rabbit holes... 00:25 - Jiujitsu and entrepreneurship parallels 05:12 - Dealing with tough guys 09:20 - Toxic people 12:56 - Story time 18:30 - Addiction 23:05 - Adversity 28:29 - Grips 37:24 - Teaching vs testing 41:26 - Marketing BJJ schools

Oct 16, 2017

In this episode I argue that you should start by teaching and learning the most effective, most proven, highest percentage techniques first. And I share a useful thought experiment that should quickly allow you to identify what those techniques might be (hint: it involves a hypothetical death match).

Oct 12, 2017

In this episode I talk with the amazing Clinton Davies, the blind wrestler who is a 10 time New Zealand national champion who competes against sighted opponents. Clinton has also had a very successful submission grappling and Brazilian jiu-jitsu competition career, and has travelled the world. Listen to this episode to find out how he does it!

Oct 6, 2017

In this episode Travis Stevens, 3 x Judo Olympian, Olympic silver medalist, and BJJ black belt goes deep into his training regimen. You'll learn why and how he does 5 or 6 workouts a day, what the strength benchmarks are for effective judo, the differences between his BJJ and Judo training, and much more. It's an amazing episode that I'm sure you'll find very interesting.

Oct 2, 2017

In this episode I try to answer as many questions as possible from my email newsletter readers, including whether BJJ gameplans really are for everyone (3:30), how to pace yourself against the young guys when you're 52 years old (8:36), the best stretches for grappling flexibility (13:12), what are the best drills for developing a specific position (15:30), what's my hypothetical plan for creating a BJJ world champion if I had a young clone of myself (18:41), when will the single leg X guard and modern leg lock formula instructionals be released as apps (28:28), what should your focus be if you're training purely for self defense (29:35), ranking physical attributes in order of importance for BJJ competition (32:22), bodyweight fitness routines (38:00), tips for dealing with knuckle and joint pain (40:50), what's a good balance between weight training and BJJ for healthy joints (44:30), is 5' 9" too small to do BJJ (50:10), training around knee pain (52:05), post training nutrition tips (55:35), flexibility for older grapplers (57:05), are you being rude to your partners when you want to go light because of injury concerns (59:25), and how can you deal with getting promoted to blue belt but not thinking that you deserve it (1:03:54)? Please subscribe and give this podcast a rating and/or a review if you find it useful - it's really helping us produce more episodes!

Sep 27, 2017

I LOVED talking to Bernardo Faria, 5 time BJJ world champion, about his getting 'kidnapped' in the Philippines, reflections on ADCC 2017, the toughest guys he has ever rolled with, whether you can get your BJJ black belt without competing, the connection between jiu-jitsu and entrepreneurship, building a BJJ school, if North America will ever catch up to Brazil in jiu-jitsu, and much more. Check it out! You can find out more about Bernardo on his website at https://bernardofaria.com and/or his Youtube channel at https://www.youtube.com/user/bernardorochajf

Sep 22, 2017

No gi grappling is very popular these days, and a lot of people find making the transition from training with the gi to training without it tricky and difficult. In this episode Ritchie Yip and I go over some tricks and tips to make this an easier transition and to give you a fighting chance when you can't grip cloth to control your opponent.

Sep 18, 2017

In this short episode we talk about why training plateaus are actually more frustrating than training slumps, plus I share 3 concrete steps to bust out of a plateau and get back to getting better!

Sep 13, 2017

I really like this episode because we got the chance to go DEEP into the training routine of the world's fastest firefighter, Jamie McGarva. Jamie has held numerous titles for the Firefighter Combat Challenge both in the team and individual category, including breaking the world record twice in two days. Even now he continues to push himself harder in a single workout than most normal human beings do in a month. Hope you like this and come away inspired for your next training session!

Sep 9, 2017

In this episode I talk with BJJ black belt Rob Biernacki about gratitude and how that has shaped his visiting student program where people can train with him for free. And, because it's Rob and I, we go off on some major tangents including the weirdos who have hit us up on the internet, how to identify fake martial arts, and why it's sometimes good to be the dumbest guy in the room.

Sep 6, 2017

In this episode Eva Schubert and I discuss our semi-annual 30 horizontal mile and 3 vertical mile 'Deathmarch' through the British Columbia mountains on the 'Kneeknacker Route' and why four was just not our magic number this time...

Sep 2, 2017

What belt level should you start training leg locks at? It depends a little bit on what your goals are and whether you're doing gi or no gi, but it's a lot sooner than you think EVEN if you're competing only in the IBJJF rule set. This podcast episode is excerpted from a 17 minute long Youtube video at https://www.youtube.com/watch?v=7GQZPtpsg_U which takes you through how to do the actual leglocks and demonstrates some of the techniques that will instantly get you disqualified from an IBJJF tournament.

Aug 31, 2017

There is so much information (and misinformation) about knives out there that it's easy to get confused. In this episode I talk with metal professional and knife collector Zoltan Schubert and we break down the different types of steel used in knives, optimal Rockwell hardnesses, as well as the characteristics that make knives better for different purposes.

Aug 25, 2017

In this episode I give The Grapplearts Radio Podcast a new dimension. In addition to talking Brazilian Jiu-Jitsu, Mixed Martial Arts and Submission Grappling we're also going to start featuring people who push the limits in different fields of human endeavour. This new format of show is going to be called "The Strenuous Life Podcast". In this episode I tell the story of two mountains and two different mountaineers, including one of the most inspiring and talented climbers of the modern generation, Ueli 'The Swiss Machine' Steck. I hope you enjoy it and if you do then a rating or a review on iTunes would be super appreciated!

Aug 14, 2017

I trained BJJ today despite being fresh off the plane, jet lagged and exhausted, so it seemed like a good day to tackle today's topic, namely whether you should train on those days when you're so tired you can't see straight. Also I cover some examples of how to modify your workout on those lower-energy days so you don't get injured. Hope this helps all you busy people trying to juggle life and work and training!

Jul 31, 2017

In this mini-episode I talk Floyd Mayweather vs Conor McGregor with Ritchie Yip, and we both come to the same conclusion about betting on this fight. Listen to this episode before you put money down on Conor McGregor

Jul 25, 2017

You want to train martial arts but there isn't a good school anywhere nearby, so what are your options? Here is my best advice on how you can still learn, still train, and still get good!

Jul 22, 2017

An 80/20 analysis of the leglocking game based on high level no gi competition, leglock safety, how to learn BJJ efficiently, best practises when teaching jiu-jitsu, and a ton more with BJJ black belt Rob Biernacki, my co-author of The Modern Leglock Formula available now at Grapplearts.com/leglocks

Jul 20, 2017

If you could only do one which would be better for self defense: striking or grappling? The answer is grappling of course, but the reasons why might surprise you...

Jul 18, 2017

Longtime bouncer Chad Skands talks about managing multiple attacker scenarios, continuing to think and use your brain in a critical situation, the right way to deescalate situations, and why ripping someone's throat out Roadhouse-style is frowned upon in the security industry.

Jul 13, 2017

What would I do different as a white belt if I could go back in time? What are the best guards that go together with the butterfly guard? Can you become an elite level grappler if you have both a job and a family? And you've choked someone out in a streetfight... what now? All this and more in today's Q&A episode. In this episode I make reference to articles on Grapplearts which can be found here: http://www.grapplearts.com/articles and also to my main youtube channel which is here: http://www.youtube.com/stephankesting But I also make reference to my second website ( http://www.selfdefensetutorials.com ) and to my second youtube channel ( http://www.youtube.com/selfdefensetutorials ). So there, now you've got all the urls you need for additional info on the topics we discussed.

Jul 7, 2017

This is an important episode because in it I talk about how to find a BJJ instructor and school that'll work for you and how to avoid ending up at a school where you'll end up getting hurt or wasting your time. And yes, this same information applies directly to finding good schools in any sort of martial art and not just Brazilian Jiu-Jitsu!

Jun 28, 2017

In this episode I talk about the concrete steps you can take to control your fear and harness the power of the adrenaline dump that comes with the fight of flight reflex. Properly used this power turns you into a superhero rather than a gibbering idiot! Also check out my second site http://www.selfdefensetutorials.com and make sure that you subscribe to my self-defense oriented youtube channel at https://www.youtube.com/channel/UCj4JOZ3jvgkHPYew0ksfDZw

Jun 23, 2017

Recorded right after my hotel room workout, this episode talks about the 3 things you need to do to stay in jiu-jitsu shape when you're travelling so you don't suck as bad when you get back to your regular training schedule.

Jun 12, 2017

Regardless of whether you train BJJ, MMA or a self-defense oriented martial art you're faced with the same dilemma: how do you take a technique you're shown in class and actually make it work against someone who is resisting you 100%? The key is progressive resistance, and in this episode I go into the 5 training modalities you should use to functionalise your techniques.

Jun 7, 2017

I think you'll like this one: in this episode I speak with Ando Mierzwa (Sensei Ando) who is a black belt in Tae Kwon Do and Kung Fu San Soo with extensive experience in BJJ, Aikido, and Shotokan Karate. We talk about levels of realism in training, tribalism in the martial arts, the fighting arts as a tool to feel some control in a chaotic universe and much more. Ando's website is http://www.senseiando.com and you can also follow him on Youtube at https://www.youtube.com/user/AndoMierzwa/videos

Jun 3, 2017

In this rant I take on the myth perpetuated in many martial arts and by many martial arts instructors, namely that they are the source of all the knowledge you'll ever need. The truth is that everyone has holes in their knowledge and that the good instructors will admit that they don't know everything.

May 29, 2017

You'll really like this sit down I had with UFC star Alan Belcher, a man who has had some of the most exciting, edge-of-your-seat fights in UFC history. Alan shared lessons learned from his 26 MMA fights including details of cutting major amounts of weight pre-competition, his mindset while fighting Rousimar Palhares (one of the dirtiest and scariest fighter in MMA), lifting weights as physical therapy to hold his body together, how he structured his UFC training camps and preventing overtraining by modulating the intensity and volume of your training sessions, the crazy treatments he did to repair his detached retina, and much more. Enjoy!

May 26, 2017

I'm on fire for this one because it really gets under my skin when people focus on the wrong thing in their martial arts training. Boys and girls, it's about skill acquisition and NOT about the color of your belt. Get this wrong and it will destroy your relationship to the martial arts!

May 19, 2017

Unfortunately injuries are just part of the game, and getting back to training after recuperating from an injury is always a tricky business. In this episode I give some of my best advice about exactly how your return to the mats should be structured. This is advice I've learned the hard way so take my advice - for the longest time I didn't use it myself and I wish I had!

May 16, 2017

This is for everyone - beginner and experienced martial artist - with a very tight schedule who can't train more than once a week. Can you still make progress? What are some tips for getting as good as you can when time is limited? How do you not lose hope, momentum and confidence during these inevitable training slowdowns? Of course my main site is Grapplearts.com , but also check out my other site SelfDefenseTutorials.com where I'm posting a TON of martial arts and self defense tactics, techniques and training methods.

May 11, 2017

Endurance is the most important physical attribute in combat sport, but it can be time consuming to develop. In this short episode I talk about some of the most efficient cardio protocols that I've used during periods of my life when I had no time for long, leisurely cardio.

May 8, 2017

I'm thrilled to bring you guys Pshemek Drabczynski who was my first BJJ teacher. Pshemek is a BJJ black belt, a WKA North American kickboxing champion, and a physical conditioning guru. In this episode we talk about martial arts specific fitness, getting stronger, improving endurance, eating properly preventing injuries, fasting and much more. If you're in the Orange County area and are looking for a personal trainer make sure to check out Pshemek at http://www.besthometrainer.com

May 4, 2017

A few days ago I had a great training session, and then today I had a bad one. Here's why I didn't get too excited or bothered by either one, and why you shouldn't either!

May 2, 2017

This is a really good episode in which I talk to my friend, BJJ black belt, and world traveller Budo Jake. We cover a ton of topics including the evolution of Japanese ju-jutsu into BJJ, getting choked unconscious, the effectiveness of wrist locks in grappling, brain damage from striking, yoga and other recover methods, training at different academies, and advice for newbies. Enjoy!

Apr 27, 2017

I really enjoyed being on James '300' Foster's podcast where we talked about figuring out grappling from scratch, why fighters fight injured, PEDs in the MMA, how jiu-jitsu will always be there for you after a long layoff, and a lot more! I hope you enjoy it too! Check out Jame's podcast on iTunes at https://itunes.apple.com/us/podcast/the-spartan-underground/id1070092297?mt=2

Apr 21, 2017

Here's a quick rant about whether you should still train if you're beginning to come down with something. The lessons in this particular podcast have repeated themselves many times until learned...

Apr 10, 2017

This is a fantastic episode. I chat with historian Daniele Bolelli about everything from rough and tumble frontier wrestling, Theodore Roosevelt sparring in the White House, what it's like to be a historian lecturing with bruises and black eyes, how martial arts helps people survive tough times, and much more. Check out Daniele's amazing History on Fire podcast at http://historyonfirepodcast.com Check out Daniele Bolelli teaching an strange technique for MMA at https://www.youtube.com/watch?v=KaELw7GWvlw and getting elbow speared in the face at http://historyonfirepodcast.com The central page for this podcast if you want to share it is here: http://www.grapplearts.com/eye-gouging-hair-pulling-theodore-roosevelt-historian-daniele-bolelli/ Thank so much! Enjoy!!

Apr 4, 2017

It's a HUGE mistake to focus on techniques like biting, finger breaks and eye-gouging and avoiding techniques you can try out under pressure and against resistance in sparring. Here's why that's the case, and why most martial sports participants are actually far deadlier than most martial artists.

Mar 30, 2017

You'll like this episode! In it I talk with 62 yr old BJJ black belt Rabbi Mordecai Finley (the Wrassling Rabbi) about starting BJJ at a later age, picking the right jiu-jitsu club, training after a heart attack, the horrors of the Eastern Front in World War 2, interpreting the Torah, being Leonard Cohen's Rabbi, and awarding Blue Belts in marriage counselling.

Mar 22, 2017

In this episode I go into depth about why you (and everyone else) should train in martial arts. Hint: it's not about self defense, fitness or socialising; those things are definitely benefits, but they're not the core reason that martial arts training is so transformative. For more on this topic you can also check out a blog post I wrote on Grapplearts called Blood, Sweat and... Sparta!

Mar 15, 2017

I think you'll like this one! In this episode I talk to 280 lb BJJ Masters World Champion James '300' Foster, fresh back from a pre Pan-Ams California training trip. We discuss getting kicked our of Karate after starting BJJ, the process of finding the correct mix of training that works best for you, cutting weight in BJJ, how to train successfully with smaller and/or less skilled students, 'modern' BJJ techniques appearing in old Judo, the movie Logan and our favourite comic books.

Mar 8, 2017

Stephan talks with Filipino Martial Arts instructor Jarlo Ilano about sparring with sticks and knives, self defense and how the training methods you're using affect how your martial art will express itself when you're trying to use it under stress. Jarlo Ilano is an instructor under Burton Richardson https://jkdunlimited.com/ in his Battlefield Kali system and a purple belt in BJJ. And as well as being a physical therapist since 1998 with a board specialty in orthopedics, he is a co-founder and Managing Director at GMB Fitness https://gmb.io/ which specializes in online training for improving strength, flexibility, and body control through bodyweight exercise.

Mar 2, 2017

Stephan rants about the ethics and legal consquences of smashing someone's head in with a piece of concrete, otherwise known as the pavement coup de grace. Check out the video version of this rant at https://www.youtube.com/watch?v=1RF-J1M5QJs

Feb 21, 2017

In this 13 minute rant Stephan goes into the 3 essential components that make up every martial art on the planet, a concept he learned from the famous Filipino martial artist (and protege of Bruce Lee) Mr Dan Inosanto! Lots of examples from Judo, Boxing, Wrestling, BJJ, MMA, Kali, Capoeira, and Kung Fu...

Feb 15, 2017

This is a fun conversation about BJJ, Judo and MMA with Jeff Meszaros, one of the guys I started training with 23 years ago! Self defense applications of BJJ Russian team MMA events Judo, BJJ and the early days of the Uncle Willy's Grappling Association The joys and hazards of learning BJJ in Brazil The evolution of BJJ (and how we got to double guard pulls) Why describing BJJ as 'Male Pyjama Wrestler' tends to give people the wrong idea And much more...

Feb 6, 2017

It's way too easy to slack off and get totally out of shape when things get busy in your personal or professional life. Here are some tips and training methods that'll keep you within striking distance of your optimum fitness level. Something is better than nothing, always!

Feb 1, 2017

Bernardo Faria, 5 x BJJ World Champion, discusses his training and conditioning routine with Stephan Kesting. We talked about what Exactly what his day to day training regimen looks like, Who he spars with How he's balancing his training as he gets older, How his training regimen changes as he gets closer to competition, Whether you should do extra conditioning or not, How he gets his signature guard pass on everybody, Health and nutrition, And a whole lot more. This was an episode of my podcast, the 'Grapplearts Radio Podcast', which you can find on iTunes, Youtube, Stitcher, and Soundcloud. Here are the links: https://itunes.apple.com/us/podcast/grapplearts-radio-all-things/id320705565?mt=2 http://www.youtube.com/stephankesting http://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast https://soundcloud.com/user-993426357 And if you want an 'I Love BJJ' shirt you can grab that on Amazon: https://www.amazon.com/gp/product/B01BW64LDC

Jan 23, 2017

The simple fact is that you'll learn techniques faster if they fit with your current game and what you're already good at. And the flipside is that if techniques don't mesh with your current game then expect the learning process to take a lot longer. The term I use for this is 'congruence'. For example, the berimbolo isn't really congruent with the closed guard and the half guard... This audio rant goes into depth about congruence for BJJ techniques and positions, and gives you some concrete examples of more techniques that are congruent and others that are not.

Jan 6, 2017

Stephan rants about martial arts overtraining, which is the surest route to getting sick, injured, and bringing your training to a screeching halt. He's been there many times, so he speaks from experience here. Stephan also covers how to recognise overtraining before it gets too bad, and what you need to do to prevent it.

Dec 31, 2016

Starting with a discussion of Darth Vader's lightsabre technique in Rogue One we then go deeply into the topic of paralysis by analysis in jiu-jitsu, teaching technique, the best way to train to get good fast, and many other fun topics. We finish up by talking about areas that we've focussed on in our own training this last year and what's on the menu for next year!

Dec 11, 2016

In the first part of this episode Stephan discusses how BJJ training is fantastic preparation for dealing with adversity in all aspects of life. In part 2 he shares 7 reasons that your mind might be going blank on the mat and what you can do about it. Get notified of future podcasts, videos and articles by signing up at http://www.grapplearts.com/newsletter

Nov 5, 2016

Whether you're working a full time job, a parent with a couple of kids, or a student juggling a crazy class schedule, almost everyone is really busy these days. And if you're also trying to squeeze regular training into that busy schedule, well, things can end up in the ludicrous zone pretty quickly... I'm no exception: of course I'm running Grapplearts, training in BJJ and trying not to fall too far behind on my conditioning, but I'm also a full time firefighter, have a couple of kids, and - until recently anyway - was responsible for homeschooling those two kids half time. Anyway, life wearing all those different hats is exciting at best and exhausting at worst! Along the way I've picked up some tips for continuing to train and improve in the martial arts when time is super limited that I'd like to share with you... Everyone is Busy! Everyone is busy and we all wish we had more time but time is limited. Every day is 24 hours so we get 168 hours a week. That's it. If we consider the eight or so hours we spend sleeping each night, that leaves just over a hundred hours a week and, if we're at work full time, we lose another half of that, give or take. That leaves us with 50 or 60 hours a week for whatever else. Many people squander much of that time watching TV shows like "Dancing With the Stars", "Westworld" or "Game of Thrones" and, while that last one is well worth-watching, it's still safe to say we would all be better off throwing away our TVs and canceling our Netflix subscriptions. That's one way to waste less time but what are the others? One thing people do to free up more time each day is to cut back on sleep. We all do it but research shows that, for high-level athletic competition, you need at least 10 hours of sleep each night. I tried doing this in 2005 and 2006. I had been invited to compete in the Abu Dhabi Trials but was finding it hard to train in regular classes because there were two young children in the house that I had to help take care of. My solution was to start getting up at 5 am and train early in the morning with other people in similar time-stressed situations. This worked fine for a couple of weeks until I sustained a horrific pinched nerve in my neck for the next 6 months there was continuous ice-pick-in-my-shoulder-blade pain that resisted all attempts at rehabilitation. The bottom line is that the real cause was over-training and under-resting . I simply couldn't sustain training hard while only sleeping 5 to 6 hours a night. For most people (other than some freaks among us who can subsist on almost no sleep) once you start cutting down on your sleep, you start cutting into your ability to recover. And nothing is more horrendous than being over-trained and under-rested because, if you don't sleep enough to recover from your training, you'll eventually get sick or badly injured. The only other option, of course, is to keep yourself going on a steady stream of stimulants but, while that might work for a while, you'll eventually burn out and crash even worse. This is why doctors don't recommend drinking twelve cups of coffee a day. As BJJ black belt Marcio Feitosa once told me, "The first part of training is the sleeping. If you don't sleep you can't do anything, unless you are using chemicals and steroids."" So what do you do when you're busy and you have to sleep? There are three general categories. Waste Less Time & Make More Time The first thing you can do is to make time. Tossing out your television and/or cancelling your Netflix subscription are two fine ways to do this. Another thing you can do to make more time is to train outside of regular class times. Get a friend to join you when no one else is on the mats at your club, or at another club, or on mats you've set up at home. Even if it's just 45-minutes a few times a week... It isn't much but it's enough to do a little bit of drilling and a few minutes of rolling. It's better than nothing and doing something is always better than doing nothing . If you can't get keys to your club, or sneak into another club when no one else is around, having a basic home gym could be your best bet. Initially just a few cheap puzzle mats is enough ( or even just a tarp and some stakes ). My first home gym consisted of 9 mats, each a 3'x3' rock hard puzzle mat. I literally assembled these 9 mats down in my basement-apartment kitchen and ended up destroying several kitchen cupboards in the course of my training. Was it a perfect training environment? No, not at all! But it was better than nothing... Eventually I built the home gym I had always dreamed of. It's 400 square feet of Japanese tatami mats on the floor with wrestling mats on the walls. It took 35 years of training in the martial arts for 35 years before I got my dream dojo, so don't hold out for perfection. Eventually, you can upgrade to building the home gym of your dreams, but for starters, something is better than nothing. Once you have your garage gym set up, all you need to do is invite a few people to come train when the time is right for you. If you build it, they will come become there are lots of other people who want to train and don't have a space. And just that simply, you're getting in some extra drilling, training and sparring that, otherwise, you wouldn't have been able to do. Before we move on, let's touch on something that is a terrible idea... While setting up a home workout facility is a good idea, getting a training dummy is not. Training dummies are generally a giant waste of money, time, effort and space . I have built 4 of them and they have all ended up in the landfill. Only about 1% of grapplers who buy a dummy end up using it consistently; the rest of just end up regretting their purchasing decision. You're much better off having your friends come over than having a giant mannequin laying in the corner to freak out the girls you bring home. Use Training Time More Efficiently & Effectively The second way to train when time is super-limited is to use the time you do have more efficiently and effectively. If you can only train twice a week, what can you do? One idea is to stay focused. Don't lay around on the mat and fall prey to jiu-jitsu gossip or rumors about the UFC. Make every minute of your training count. When everyone else is chit-chatting, ask someone to help you review a position you've been thinking about. You only have so much time to do jiu-jitsu, so do jiu-jitsu! Leave everything else for later including, if possible, conditioning. You don't need partners or mats to do push ups and burpees at home. So, when you're on the mats with partners, train in a way that takes advantage of your environment. A lot of training efficiently comes down to maintaining mental focus. Ten minutes of focused training, working on a specific technique, can be more valuable than half an hour of screwing around. Think through each move and drill it into your body and your mind. If you focus on what you're doing, you will benefit from your training much more. Not only does fatigue make cowards of us all, fatigue also means that you learn less. It's very hard to focus when you're tired. If you're struggling for breath, your brain isn't absorbing any more information. Also, physically, you're moving more slowly. So you won't get in as many repetitions of a technique as you otherwise would and the repetitions you do get will be less likely to sink in in a beneficial way. Finally, a fatigued person is less likely to get good positions while sparring, and you can't learn much when you're constantly being held totally immobile under side control. Bottom line: if your cardio is good, you can keep your attention on what you're doing, which makes you more likely to have success with your technique, which keeps you more "in the game" so you can try out a wider variety of other movements. If you're tired, you're not going to get as much out of your training session. So, if you can only train twice a week, try to improve your cardio when you're elsewhere, so you can get more out of the few classes you're able to attend. If you're huffing and puffing after the warm-up, you might not be in the best mind-frame to learn anything new. You might ask, " Well, how do I work on my cardio when I'm not at my jiu-jitsu club? " Lots of ways! Some of them are really simple: take the stairs any chance you get, instead of the elevator. Put a pull-up bar in your office and do a set of pull-ups every hour; your co-workers will look at you strangely, but you'll also get a reputation for being a badass, which isn't worst thing in the world. Check out Fitness on One Hour a Week of Working Out , and/or John Hackleman's article 11 Short MMA Conditioning Workouts That Take Less Than 11 Minutes Each for additional ideas and inspiration. Any additional training you do will help you to develop the necessary cardiovascular level to remain focused in class. Use Non-Mat Time to Train Just as it's important to develop your body in your every day life, it's also important to develop your mind. You need to keep your mind in the game; by doing that you're going to keep on getting better mentally, even when you're off the mat. One valuable thing you can do is watch instructional videos. Whether it's DVDs, apps for your smartphone, or downloadable video products, you can't help but improve from watching a knowledgeable person share what they've developed. Look at it this way: if took a person three years to figure something out and then put it into their instructional, even if they're only 33% effective in getting their knowledge across, that's still like moving your technique ahead by about a year. If you hadn't seen their video, maybe it would've taken you that long to figure this out for yourself (assuming you ever figure it out at all). Instead - boom - it is injected into your brain. Martial artists in the past never had access to instant digital knowledge but today it's taken for granted. It's also pretty wild to think that whatever you want to learn about is now out there. Not only that, you can watch it on the bus, or on your lunch break on on a plane. Even if you're not physically doing it, just by watching it the information will still go into your brain. Of course, eventually, you need to put it into action and physically do it, but there's a huge value to watching it. And it's not just instructional videos, either... There's a huge amount of competition footage out there, uploaded and broken down with the minutest details pointed out. You can have the benefit of seeing high-level competitors do their moves again and again, often broken down by other knowledgeable competitors who've taken the time to deconstruct their techniques. If you can't train as often as you would like, you should watch video as often as you can. Another potential way of learning, when you're not actually on the mat training, is by reading books. Some people learn better by looking at pictures and reading descriptions than they do from watching videos. Are you this sort of person? If so, build your library of jiu-jitsu books and keep them handy for those times you're stuck at home, wishing you were on the mats. Finally, when it comes to training your mind, the best way might be to visualize and mentally problem-solve. This means you are imagining doing a specific technique on a specific person. In your head, you picture where you hand goes, where your foot goes and how it feels. You go through each and every step involved, beginning to end. And, while doing this is helpful on its own, it's even better when you put your mind to work finding ways out of tight spots you've been in. Going over something mentally, you can often find a way to improve your position that, at the time, didn't occur to you. Conclusion Make the most of your training even when you can't be on the mats as much as you like. Don't cut back on sleep unless you're one of these people who only needs 5 hours a night. In that case, go for it. Set up an area in your home where you can train with friends at convenient times but don't bother getting a grappling dummy if you plan to have house guests. And help yourself get the most from classes by improving your level of fitness. Sneak in conditioning whenever you're able, even if it's just 20-minutes of cardio a few times a week, so you're able to hang with teammates who might train more often. When you're training, remember to stay mentally focused. Even when you're off the mats, think about jiu-jitsu as much as you can to keep your mind from going stale. Don't watch television (except Game of Thrones) but do watch jiu-jitsu videos as much as you can. If you're more of a bookworm, build up a jiu-jitsu library to thumb through when you're feeling the urge to train, but can't go in. Whatever you do, don't tell yourself that you're too busy to train as much as you'd like to so there's no sense training at all. Training is NOT an "all-or-nothing" proposition and having something is better than having nothing. There is value to training, even if you can't do it very much. No matter what situation you find yourself in, things will eventually change and jiu-jitsu will still be there for you when you're ready to train more often. Until then, just do the best you can. Want More Tips Like This Delivered Straight Into Your Inbox by Email? Click here and sign up for Stephan Kesting's free Grapplearts Newsletter which has delivered insane amounts value to thousands of BJJ students all across the globe

Oct 27, 2016

On the one hand, I'm a huge fan. I've been watching the UFC since its inauguration in 1993, and have enjoyed fights in Pride FC, Shooto, WEC, Strikeforce, Bellator, and many other organisations. I have good friends who are professional fighters, and have helped them prepare for their fights. And I have nothing but respect for the skill, athleticism and mental toughness of the modern MMA fighter. But on the other hand I've always had misgivings about the sport too. Initially it was the seedy underbelly of the sport that worried me. The established press of the time pilloried the UFC as an underground bloodsport, and they weren't that far off base. There was copious blood, a general lack of rules, extreme mis-matches between fighters, and brutal fights that went on much longer than would be acceptable today. Furthermore, the only places in my town televising the early events were strip clubs, which only amplified the sense of it being an illicit activity. Watching the fights alongside strippers, drug dealers and Hell's Angels wannabes didn't add much legitimacy to the sport. I enjoy my sex, I enjoy my violence, but I've never particularly enjoyed mixing the two! But despite my misgivings I was fascinated by this sport. Events weren't nearly as frequent in those days, so every couple of months my friends and I would make our way to the Marble Arch stripclub in downtown Vancouver to watch Royce Gracie, Mark Coleman, Don Frye, Oleg Taktarov and the other early icons of the sport do battle in the octagon and tear apart my notions of what worked in a real fight. I'd get so excited during these events that I'd always get hit with serious insomnia afterwards. I'd lie awake for hours obsessing about matches, replaying the finishes in my mind, and wondering what each fighter should have done at certain points in the match. Eventually I resorted to popping a couple of over-the-counter sleeping pills on the way home; those usually allowed me to get to sleep despite all the adrenaline still coursing in my veins. My appreciation of the sport shocked and appalled some of my more politically correct friends. They had, of course, never actually seen any of the events, but were pretty sure that the existence of the UFC was a sign of the end times. A modern day equivalent of the brutal gladiatorial games of Imperial Rome… Arguing with these friends I tried to give them the party line, that MMA was actually LESS brutal than boxing. Sure, there was blood. Sure, there were broken bones, twisted limbs, and dislocated joints. The chance of orthopaedic injury in early MMA were fairly high, but I told myself (and anyone who would listen) that sport was a lot safer than boxing, at least when it came to the issue of brain trauma. After all, in boxing there were no submissions and no tapping out. Boxers wore gloves which allowed them to hit harder. There were rounds and standing eight counts which essentially allowed someone on the brink of getting knocked out just enough time to recover to go back out and then absorb even more punishment. MMA has matured greatly over the last two decades. The rules have evolved. Referees now have the power to stop matches, and the presence of judges means that open-ended fights are a thing of the past. The events are overseen by doctors and athletic commissions. Fighters have become respectable professional athletes. MMA has gone mainstream. But something is preventing me from fully enjoying the new, improved, sanitised spectacle. Despite the improvements it's still a guilty pleasure, and my mixed feelings remain. And that's because of the mounting tidal wave of evidence connecting the sport with serious, permanent brain damage. We can no longer live in denial. Modern MMA is going to result in an epidemic of shattered fighters. CONTINUED IN PODCAST...

Sep 28, 2016

The ever-controversial Rob Biernacki is back on the podcast. We answer BJJ questions ranging from the deification of instructors to passing the guard and he doesn't hold back.

Jul 16, 2016

Stephan interviews Kurt Osiander, a BJJ black belt under Ralph Gracie known for his no BS communication style and his informative Youtube instructional videos. Old school Ralph Gracie training tactics The attributes that make a champion Gi vs no gi training for MMA The role of talent in jiu-jitsu Can anyone become a black belt? Physical preparation and conditioning for competition Tattoos, art, European sword fighting and other things Kurt Developing mental toughness in BJJ The effect of modern competition techniques on street self defense skills See the video of this interview https://www.youtube.com/watch?v=3F11mqkvWHE

Mar 29, 2016

I talk with Rob Biernacki, a friend, BJJ black belt, and contributor to Grapplearts ( see the videos and articles he's been involved with here ). This is a fun, opinionated conversation in which I'm sure we'll offend just about everyone! Some of the topics we covered in the 1:19 discussion include... How the underlying principles of BJJ that make it easy to learn techniques, adapt to new situations, and transition effortlessly between gi and no gi training Stories about cultish schools run by insane martial arts instructors A narrow escape from vindictive ninjas in the 1980s The role of competition in BJJ Maintaining standards in the martial arts Why suffering is a good thing for the development of martial arts skills I hope you'll like it!

Feb 24, 2016

Eddie 'Wolverine' Cummings talks with Stephan Kesting about leglocks, including why the heel hook is one of the most powerful submissions in BJJ, how to train them safely, and how to apply them correctly. Leglocks are incredibly dominant in modern no gi competition, so learn more about them in this podcast.

Feb 1, 2016

Direct from Isla Mujeres, Mexico, I chat with BJJ black belt Jeff Rockwell about: How certain techniques are 'discovered' again and again What the basics are and why you need one tool for every range Self defense vs competition jiu-jitsu When butt flopping in a self defense situation is the RIGHT thing to do Hair grab defenses for women Law enforcement applications of BJJ And much more

Dec 29, 2015

It's one thing to be beaten by a better opponent, but it's quite another to go out there and underperform... to do less than you know you're capable of. You can be in top shape and have your techniques honed to a razor's edge, but can still perform poorly in BJJ competition if your mental preparation is lacking. In this Grapplearts podcast I talk with BJJ black belt Gustavo Dantas about how to use sports psychology to create unshakeable confidence and perform to the best of your ability in competition.

Sep 29, 2015

The second-ever Grapplearts Radio Q&A format podcast. In this episode I answer questions from my newsletter readers and cover many topics, including How to come back to BJJ training after an injury... and not lose your mind while you're rehabbing... Options for transitioning out of Z guard (and half guard in general) to open guard How to improve your BJJ cardio so you don't gas out on the mats so easily A beginner's approach to learning guard passing How to know what techniques you should be focusing on in your drilling And much more...

Sep 13, 2015

Stephan Kesting interviews Jeff Westfall from The Martial Brain podcast. They discuss kata vs real training, chi power and other martial hoaxes, and the power of applying a skeptical mindset to learning martial arts.

Jul 6, 2015

In this episode of the Grapplearts Radio Podcast Stephan Kesting talks with Bernardo Faria, the 2015 BJJ Mundials 99kg and Absolute division winner. Bernardo Faria talks about... How he won the Worlds despite 'not being at all talented in jiu-jitsu' Competition mindset going into big tournaments His highly individual BJJ gameplan What he's learned training with Marcelo Garcia in NYC The physical conditioning routine that gets him into top shape for competition How he's modifying his game to work no-gi in ADCC And much more...

Jun 30, 2015

Stephan Kesting interviews Roxanne Modaferri about the differences between MMA training in Japan and the USA, continuing to improve after 12 years in the sport, snapping a 6 fight losing streak, and what tryouts forThe Ultimate Fighter were really like. Download Stephan Kesting's Roadmap for BJJ book for free at http://www.grapplearts.com/book

Mar 24, 2015

Steve Whittier is a cool guy. He manages to combine both thoughtful analyses and controversial opinions into one eloquent package. In this interview we talked about lots of different BJJ and MMA related topics, but the main emphasis and recurring theme was functional drilling and the efficacy of different types of BJJ training methods. http://www.nexusma.com http://www.grapplearts.com

Jan 24, 2015

BJJ Black Belts Ritchie Yip and Stephan Kesting have a wide-ranging discussion, centered around tips that BJJ beginners need to know. Material covered includes: Whether beginners should in their own class or mixed in with more advanced people Things to look for when checking out a new school How to avoid situations where you're just going to get maliciously rag dolled by senior students How instructors can teach a class of differing levels What the the only real spiritual benefits of martial arts training is How to tell if a martial arts school is run by a complete A-hole Why training with black belts only is a huge mistake What happens when people interested in taking a kickboxing class end up in the jiu-jitsu class by mistake Why learning jiu-jitsu is much harder than learning boxing, and how not to get discouraged during that learning process The most insane idea Stephan has ever had for making a training dummy And much more... For more about Ritchie check out www.infighting.ca For more about Stephan check out www.grapplearts.com

Nov 27, 2014

Here's a really cool video interview I did with my friend, BJJ blackbelt, renowned coach, and fierce competitor Elliott Bayev. This interview is special because we break down the steps of building a BJJ gameplan. We go right from the basic BJJ self defense gameplan, and build up to the intricate strategies used by world class competitors. There are tons of immediately useful takeaways here. And along the way we also discuss self defense, the role of competition, and the evolution of new techniques and positions in BJJ. If you want to download Elliott's Complete Spider Guard Gameplan Mindmap for free visit http://www.grapplearts.com/spider/

Sep 28, 2014

This is a really cool interview with my friend, black belt, and fierce competitor Brandon 'Wolverine' Mullins. Brandon and I originally worked together to create the highly acclaimed instructional How to Defeat the Bigger, Stronger Opponent Volume 2. In our time together today Brandon and I discuss, Life and death on the seminar circuit, What changes you need to make to your guard to transition from gi to no-gi, How to connect moves together to make a smooth and fluid game, The evolution of jiu-jitsu, including the new positions and strategies that are continuously changing the sport, Why you always need to pushing to improve your position even when you're ahead on points. And much more...

Jul 28, 2014

Stephan: I'm here today with my friend,Adam Singer, who runs The HardCore Gym in Athens, Georgia. He is probably best known for being Forrest Griffin's MMA coach during the formative years of Forrest's career. He's also a jiu-jitsu black belt and has trained tons of fighters. I'm really looking forward to picking his brain about MMA and jiu-jitsu and the relationship between these things. He's an outspoken guy, so I'm sure we'll have a good conversation. So thanks for talking to us today, Adam. Adam: Hi. It's a pleasure to be here. Stephan: So, you're driving around town as we do this interview? Adam: It's hard for me to find any place where I'm not going to be bothered by people. And so I figured, I've got the air-conditioner on in the car and I'm just going to drive around. We have what is called "The Loop". It's about 10 miles long and I'm just going to drive around "The Loop" with cruise control on and talk to you. Stephan: Okay. Well, hopefully we don't have the first live car crash on a podcast. I'm all about firsts but that's one I'd prefer to avoid. Adam: That'd be a 'snuff-cast?' Stephan: Yeah, the snuff-cast. I think that might be a very, very niche thing... Before we get too heavily into this, tell us a little about about your background in martial arts, how you got started and where you're at now. Adam: Sure. Yeah. I took traditional martial arts as a kid, tae kwon do, karate, and then I wrestled in high school and wrestled a little in the navy. And as soon as I saw the first UFC in '93, I immediately fell in love with it. I knew that that was what I wanted to do. I came down to Georgia to go to engineering school, and my brother followed me down here and we just started getting more involved in the martial arts. We got really into Jeet Kune Do for a long time. We travelled to California as much as we could and did a lot of seminars. The good thing about the Jeet Kune Do community in the early '90's was they were big into Brazilian jiu-jitsu as well. Stephan: They were merely an adopter of BJJ for sure. That and Shootwrestling as well... Adam: Right. Well, there were Ralph Faulkner and Paul Vunak. Paul was the first Jeet Kune Do person we trained with - we used to train in his house. He understood immediately when he saw the Gracie's how much they had to offer. There are stories that he actually took the Gracie challenge and lost, but never ended up in any of the videotapes. But he encouraged all the students to dive into jiu-jitsu and we did that. And after a few years with Paul Vunak, we started training with Matt Thornton, who runs the Straight Blast Gym. Matt is incredibly important to me, an important figure in my growth in the martial arts. We were doing jiu-jitsu and we opened the gym. We started at the university and then we opened a gym up off the campus probably 12 years ago, maybe a little more, and now the Hard Core Gym has grown into what it is today. Stephan: And when you say "we", that's you and your brother? Adam: Right. Most people don't separate Rory and I. I'm the older one. I am the one that never fought in the UFC. My younger brother fought in the UFC and was on TUF. So whenever I say "we", I'm speaking of myself and Rory. Even when I say "I", I'm usually speaking about myself and Rory. Stephan: It's the royal "I". Adam: The Singer Brothers, that's how we're known. Stephan: Perfect. So maybe tell us a little bit about some of the fighters that you guys have trained and have come up through you guys. Obviously, there's Forrest Griffin, he's probably the biggest name, right? Adam: Right, When we first started to doing this, Rory and Forrest came to the conclusion one afternoon that they wanted to fight. And I really had no interest in fighting, so I said, alright, ' Over the years, I've definitely had over 10 guys fighting in the UFC and the WEC (before it was taken over by the UFC). Forrest Griffen. Brian Bowles was a homegrown world champion in the WEC before that division was in the UFC, so obviously really proud of that. Todd Duffee came up to my gym. Junior Assuncao got back to the UFC in our gym. Carmelo Marrero, he beat Cheick Kongo and fought in the UFC. Micah Miller fought in the WEC with us. Stephen Ledbetter fought Jeff Curran in the WEC. I know I'm going to forget names because we've got a lot of guys move through the gym. For a small gym in Athens, Georgia, we found a fair share of really high level guys fight in the gym and for the gym. Stephan: So when you said that you were going to coach, had you had much coaching experience at that point? Had you worked one-on-one coaching with a fighter who's trying to make a run for the big time? Adam: I had no coaching experience at that point initially; I don't know if it's just the way my brain works because I'm an engineer by trade and a scientist by education, but I believe I have some really solid leadership qualities. Matt Thornton really helped me develop how to teach, how to coach, and how to help people learn for themselves. I dove into the pool and really started studying coaching.. I could sit down and just pick Pat Militech's brain. I could pick Robert Follis's brain... whoever I could find. I read books and I studied. Even now I just took a coaching course with Matt Thornton a couple of months ago. I'm talking with John Cavanaugh who's probably one of the top coaches in the world - I'm talking to him all the time, refining what I'm doing and learning the tricks. Spending time with my coach Roberto Traven, learning how to coach. That's what I do. That's my love. Stephan: It's often under-appreciated that fighting performance and coaching are two different things. I mean, who would you rather learn boxing from: Mike Tyson or Mike Tyson's coach? If you were to learn boxing from Mike Tyson it would be a short and painful experience. You probably wouldn't learn that much, other than what it feels like to wake up after being knocked out. Knowing how to train people in something is very different from actually being able to perform those same skills... Adam: I agree. And what I tried to do, and what I always made sure of, is that I was always on the mats doing all the rounds that the guys were doing. So when I was coaching Forrest, Cale Yarbrough who was on TUF, and my brother Rory Singer, and all these guys, I was also one of their training partners. I was never the best guy in the world but I have decent skills and I'm very technical. It's important for me to also be on the mat performing as I was learning how to coach. I think those things together gave me a unique perspective and really allowed me to help my guys maybe a little differently than some other coaches. I think you're seeing that also with a lot of the top coaches now: they came up through the sport, they were on the mat... Maybe they had no competitive career, or maybe they had a small competitive career, but they understand what the fighters are going through. They understand the wear and tear on the body. They understand how these things interconnect. So it's not necessarily the same as learning from Mike Tyson, but it is learning from someone that has the experience. Stephan: Well you've done the coaching, and you've done the training. But have you done much of the managing? You know, the art of sitting down and negotiating contracts, or is that something you let other people take care of? Adam: My brother got into that for a little while and he didn't like it. That is not for me. I don't like talking to a promoters, I don't like talking about money. They always just tell me ' Stephan: You mentioned the wear and tear on a fighter's body, and that's actually something that I really wanted to talk about for today. As opposed to talking in the abstract, can you give us an example of the wear and tear that has happened to some of the fighters that you've trained? Adam: Well, I'll use Forrest as an example because I was there with him on day 1, and I'm still with him at the end of his career as he's retired. He has a shoulder that's barely functional. He's had another knee surgery. He's probably got a bunch of other things that hurt as well that, but because he hasn't had surgery on them I don't even know about. But at 36 years old, he has a lot of injuries and things that some he'll never really recover from. And we're seeing other guys with those same things. It's no different than a football player who retires after a 5 or 6-year player in the NFL. I know football players who they can't pick up their kids anymore. They can't lift an arm over their head. I've seen NFL players who have a hard time getting out of bed in the morning. Their bodies are just destroyed. It's no different with MMA. It's not just the damage that we see in the fights, necessarily. It's all the time leading up to those fights. It's all the training, the year-round banging away in the gym, everything that they need to do to keep that professional career. And it just wears on you. It just builds up over time. You know football players practice and play, and then they have an off-season. But most MMA guys don't really have an off-season. When you're a young amateur or a young pro, then you're training year-round because you have to be prepared to take fights. The pervasive paradigm in the sport right now is based on training really hard, and sparring hard with tough partners, and heavy conditioning, and heavy strength training. I think it wears on you, and I think that we will see more guys who are going to have long term ramifications to their health. Not just from concussive injuries, but also just their joints and body parts wearing out. What's Dominic Cruz's knee going to be like in 5 or 10 years? Stephan: Let's go back to the concussion thing, because of course, the NFL is going through a whole bunch of legal problems and publicity problems. The sport of football is going through some challenges with people realizing the amount of concussive trauma that happens in that sport and the long term effects of it. In soccer and rugby and other sports - boxing obviously - the effects of accumulated concussive and sub-concussive trauma are really becoming understood now, even though it's not easy to tell when the person has that trauma - short of dissecting their brain which you can only do after they're dead. My opinion is that the UFC, and MMA in general, is going to be going through the same thing very, very shortly. I wouldn't be surprised if we start seeing class-action lawsuits against the UFC for things like CTE and long-term brain damage regardless of whatever waivers the fighter signed. What do you think about that? Adam: If anyone sues the UFC in 10 years because they didn't know that they could possibly end up with brain trauma then it's bullshit. Now if you played football in the 1960's or 1970's, before anyone understood this stuff, then you're suing for something that nobody knew. So to me, it's sort of a catch-22. Everybody who plays football knows, and they start at a young age. It's years and years of cumulative damage, from high school to college to the professional leagues. It's terrible - don't get me wrong - but I have a problem with people pleading ignorance about not knowing what the long-term effects are now. So the thing about MMA fighters is most of those concussive events don't even happen in fights. They happen in sparring and they happen in training, and I believe that we can change that aspect of the sport and reduce those concussive effects down the road. There are people that go their whole MMA career without ever getting knocked out, without ever taking really hard blows in a fight: it's all during training. Because we still have this mentality in MMA where we want to get together with 10 or 15 other top-level guys, put on the gloves and bang out rounds. And I think we need to move away from that. I bet if you ask them, if you laid out the evidence, and asked them, Stephan: But what do you think about the issue of informed consent? You and I, we get presented with this: we're going to go bungee jumping, we get told that the bungee may snap, and we get asked, But I think it's a little bit different when you're talking about kids in their teens, and people in their early 20's... At that age you think you're going to live forever. And you also don't think about the consequences of being 40 years old and not being able to remember your phone number. That just seems so far away. At that age you're young and stupid. That's why that's the area that I have difficulty with; it's not so much about the adults making these informed decisions, but it's more about the youths and adolescents making those decisions because I don't think they're informed. They don't really have a sense of what it's really like to live for 30 or 40 years with Alzheimer's-like symptoms, you know. That's, I think, the tricky gray area for me... Adam: I agree with you 100%. The problem is if they consider the consequences even further, then you can't fight because you could die in the ring or the cage. You can have injuries that last forever. You could end up with Alzheimer's. There are so many things that can happen that if you start dwelling on these dangers, if that's what comes to the forefront for you, then you can't fight. Coming back full circle, I think it's imperative that as coaches and camps, we change what's going on in the gym. We can't change what happens in a fight. If we have good refs then hopefully people don't take undue damage. In most cases in MMA we don't see those repeated blows to the head over 30 minutes of a fight. And after a fight we can manage how long it takes to come back to the sport and how long we allow people to rest before getting back to contact training... I think there are a lot of things we can do, outside of the event itself, to minimise the head trauma. We can't get rid of it entirely because then we won't have a sport anymore, but I really believe we can minimize it. In football, maybe you can't minimise it because you have to hit each other in practice. I think in MMA, I think we can work to minimize some of that. Stephan: So if you and I are both training for fights, then how can we train so that we don't get hit in the head too hard or too often during training? Adam: Do we really need to hit each other in the head that hard? And if we do, do we need to do it that often? Do we need to do it round after round after round? Do we need to put on the gloves, the head gear and just go at it 2 or 3 times a week? My buddy, John Kavanagh, is getting a bunch of guys ready for their fights, including Connor McGregor and Gunner Nelson. I know that in their camp, they rarely hit each other hard in the head. And we just talked saw Robbie Lawler talk about not sparring. And we just saw Johnny Hendricks talk about not taking head contact. And I think hopefully those guys will start to pave the way for this kind of training. It starts at the coaching level, obviously... Stephan: Yeah, it's really the coach who needs to keep the egos in check so that 2 guys don't start brawling... Adam: You have to keep egos in check. You have to make sure that the structure of the program isn't based on sparring but rather is based on skill training. And you really have to monitor the contact and the level of training. I'm not saying you can get rid of it in practice. Guys have to hit each other and feel that impact, especially earlier in their career. And as your career goes on you probably need a lot less of that. Look at the injuries we're starting to see on these UFC cards; we're starting to fighters from every card. To me, that's an issue of training as well. Yet, we still have this mentality in MMA that when you sign a fight, you start a "camp" where you go from whatever level you were formerly training at, all the way to one hundred percent, training 2 times a day, banging away, bringing in guys, and going round after round. I think we can change that mentality a bit. And I think it's already started... Stephan: Do you not advocate guys having camps? Adam: I'm not disadvocating anything. What I'm postulating is that our guys should stay at some level of ability all year round. Our guys should be in some level of shape, fairly close to their fighting weight all year round. That way, when they find a fight, whether it's 2 weeks or 12 weeks out, there doesn't have to be this dramatic difference in their training. I'm still working this out - I'm testing it, Kavanagh is testing it, and friends of mine are testing it - but I almost believe that outside of camp, we should be training twice a day. Mostly skill work, but still twice a day. And when we get to training camp, we should shrink down the amount of training we're doing. The intensity can go up a bit but the amount of training shrinks, which is counter to the way most people train. Most people are very lax in the off-season, outside of camp. And then when camp starts, they start training 2 or 3 times a day. It's this 12-week countdown, and I don't know if that's necessarily the best way to do it. I'm hoping that it sort of changes as time goes on. Stephan: I'm not a fighter, but I've competed in different sports. It's strange but some of my best performances came from the shortest notice. I think maybe this was just because I just hadn't had the time to grind myself down. If I had had notice I would have overtrained, "Oh God, the next competition's in 6 weeks, I better train really hard." And then after those 6 hard weeks you've got all the accumulated injuries and fatigue from your camp, and you've never had the chance to recover. Maybe it's purely psychological when you've got short notice, because then you haven't sat there worrying about the event for 6 weeks. But maybe it's also physiological. Maybe just going from regular training to competition is the way to go... Adam: Right, it's part physiological, it's part psychological. What I'd like to see is more effort put into recovery during the camp phase or the peaking phase. I'd like to see more time put in for recovery, maybe even one-to-one. If you're doing a two hour session in a day then I'd like to see 2 hours of recovery work. That would be difficult obviously, bu the idea is to put the same level of care into recovery as go into the training sessions themselves. I would also like to see more tools that science has to offer being used to monitor recovery. Then we can modify the workouts specifically for each fighter as they move through this peaking phase.. Stephan: What are some of the tools that you found that are useful for recovery for the people you've worked with? Adam: There are some simple tools, like testing grip strength in the morning, testing your pulse rate in the morning, and finger tap testing; these all relate to recovery. And there are some more hi-tech tools now, like HRV monitoring and things like that. As more money comes into the sport then more things become available. We can have hormone testing and nutritional testing. All these things that are already at the NFL level and pro sports level will start to trickle down to us. And then we'll get a better picture of what happens to guys as they're training and as they're peaking for their fights. Stephan: So those are all tools that can essentially determine how over-trained you are, or how drained down your reserves are... But let's say that I've been training hard and one day today my morning heart rate is elevated by 12 beats a minute, my grip strength is down by 25%, and I'm just feeling a bit rotten. What then, as a coach, do you have me do? Of course I'll want to train. I'll be saying, " What do you tell me then? Adam: Well in a perfect world, I don't fucking care what you want to do. If the numbers are down, or you look rotten, or however I determine that your performance level is down, then it doesn't matter what you want. It just matters what the evidence is. If your numbers look like that, then you shouldn't work out today. Maybe you do yoga, maybe you do a stretching session. Maybe I look at your calories, your nutrition and see if it's because of too few calories, or a lack of hydration, or you're not sleeping well because over-training and difficulty sleeping often go together. We have to look at all the data; it's a science. We have to look at all the data and if that's what your numbers look like, the athlete has to trust the coach enough to listen when the coach says, " When you're weight cutting during peaking then you have to pay even more attention on your recovery because we're taking one of the recovery tools away from you. Sleep is one recovery tool, nutrition is another. If we start reducing your nutrition, then we've got to monitor the situation even closer. Stephan: Because you're not only cutting calories, you're also cutting nutrients too... Adam: Right. You're cutting all the things that you need to recover. And so we really have to pay attention to that. Camps and coaches are starting to pay more attention to that, but I still think we're in this survival of the fittest mode in most gyms, where the top guys will be the top guys and the other guys will get washed out of the sport. But I think there's a lot more we can do for our athletes to help more of them achieve higher levels. We have some control over the durability of our athletes but there's a lot of elements there that we don't control. And we see this in all sports: there are guys with all the talent in the world who just can't stay healthy. Whether it's biomechanical issues or some weak structural issues, sometimes there's nothing we can do about that. But what we don't want to do is wear our athletes down and destroy their bodies in practice. Stephan: Then there are also closet trainers. A friend of mine used to play high level rugby for Wales and he said one of the biggest, toughest guys on the team, who incidentally ended up coming out of the closet years later, would do all the team practices and then sneak off at night when the other guys are going drinking and clubbing. I guess, for obvious reasons he didn't want to go clubbing with them, but then he'd go work out some more. But he'd keep those workouts quiet; he didn't want anybody to know that he was doing additional workouts on top of the workouts that everyone else was doing… Adam: That's exactly what Forrest did! If I said, "Hey, today, I just want you to take it easy. Let's do some shadowboxing, some jump rope and some pad work," he'd agree because he knew not to argue with me. He'd do that and then he'd go home, and then later I'd find out that he went to Atlanta to spar with one of his buddies. He always did that. He was such a pain in the ass when it came to that... Stephan: Well, it's an understandable desire, right? He just wanted to make sure every base is covered, that he was doing everything he could. But sometimes doing everything you can is actually doing nothing... Adam: You should do is as little as possible to get the greatest effect. That, to me, that should be the goal of your practice. To get the desired effects with the least amounts of work. Any coach can give a "killer workout" that makes guys puke. But not every coach can get guys better day after day, month after month, year after year. And our goal is to do that. So, as a coach, we want to look at the minimal amounts of work required and we shouldn't really go past that. It's difficult! Stephan: So what is the minimum amount of conditioning for most people who want to fight at a high level? Obviously, it's athlete-specific, but what, on average, do you find that most guys need? Adam: So the best answer I could give for that right now is that I'm not totally sure. I go back and forth on this a lot. You know, we went through the period a little while ago where it was all about caveman training. Everyone bought a tire and a sledgehammer. And then everyone is doing sprints, and then everyone is doing crazy Olympic thing, and then everyone's got kettle bells. And I don't know how much of that is really necessary, if at all. So I don't know what the answer is, but at some point I'm going to have been an MMA coach for almost 20 years, and I think the concept of 'less is more' also applies to strength and conditioning. I think there's a baseline of strength that most athletes need to accomplish their goals. And once those baselines are achieved, then I don't see any reason to kill yourself in the gym lifting weights and stuff. Stephan: Can you give us an example of what a minimum standard should be? Let's say a 6' tall, 200 lb fighter... Adam: I'm not trying to be evasive, but like how does that guy fight? Is that guy going to clinch people, put them on a cage and wear them out with the upper body? Or is that guy going to dance around, stick and move, move and sprawl? Is he a super strict jiu-jitsu guy, or is he all about just explosiveness, getting up and pushing the pace? So I'm not trying to be evasive, but it is an individual thing and it's got to be based on the fighter's weaknesses as well as the fighter's game: what they're good at and what they do and how they fight. But I'll tell you this, you see very few UFC fights lost because one guy was so much stronger than the other. You see plenty of fights lost because one guy was technically superior in an area. We see a tremendous number of fights lost because of poor cardiovascular conditioning. But we rarely see fights lost because one guy was just stronger than the other guy, had a bigger bench press or deadlift. So for me, the conditioning, has got to start sport-specific, and then we go from there. For a lot of years I never understood why boxers ran so much, why boxers did so much road work. And then over time, I realised that boxing is an aerobic sport. There are short bursts of effort, but the recovery between those short bursts, the ability to keep moving and hitting, is aerobic. And so I would rather see guys spend their time doing the sport - specific conditioning - and then build off of there. Does that make sense? Stephan: I can only think of a few examples where sheer strength has ruled the day. Escaping a submission or lifting somebody up. But I would agree with you that 8 times out of 10, when someone loses because of conditioning, it's because of their aerobic and anaerobic conditioning, not because of their muscular endurance or their maximum strength. Personally with my own jiu-jitsu, I've tried sprints, I've tried long cardio, I've tried circuit training... In the end it always comes back to the fact that I feel best when I'm doing a couple of sessions of long cardio each week. Maybe it's just my game but that's where I feel best. So I do have to agree with you about cardio is king; it seems like a lot of people come to that conclusion after going down a whole lot of different roads. So then, how do you like get guys to do cardio? Adam: The easiest overall prescription I would give is very simple weight training, done as minimally as possible, mixed with some level of cardiovascular training. Everything starts with the training itself, and then it goes from there. So is it more beneficial to get road work or would it be more beneficial to hit the heavy bag? Would it be more beneficial to do sprint work or would it be more beneficial to do focus mitt session? Now if you've got time and recovery to do both, then we start to look at what can be added: what can you recover from and what can you physically handle? I like long, steady state aerobic training as well. I like it even as a recovery device. Put on your heart rate monitor, get your heart rate up to about 135 or 140, and just walk. Walk up a hill wearing a vest. I think it's a great recovery tool and I think it helps your heart rate. Joel Jamieson, who is Demetrious "Mighty Mouse" Johnson's strength and conditioning coach, is doing some really good work in that area. There are very few guys on the planet that can keep up with Demetrious's shots. You know, I'm not saying there's no place for weight training. As a young athlete, it's important to build a base of strength. I think it helps you against being injured. I think it helps stabilize your joints. I think it helps you do things you wouldn't otherwise be able to do. But the focus on strength and conditioning over the focus on skill work, that's a mistake. Stephan: So let's talk about Brazilian Jiu-jitsu for a second. There's a lot of pulling and gripping in jiu-jitsu. So some people think that most your conditioning should consist of pulling and gripping. The contrarian view here, and I think it's a point well taken, is that if you're already doing all this pulling and gripping when you're doing your sport, then in your conditioning you should be doing the opposite. You should be working the muscles that you aren't using in the sport to prevent injuries. I If you're always pulling with your right hand in whatever techniques you do, and then you go to the gym and say, "Okay, I get even better with pulling with my right hand," then you're going to asymetrically develop your body. And that asymmetrical development will set you up for major pain down the road. I think it ties in with what you said about keeping your weight training as simple as possible. That will make sure that you're getting a balanced physique, and that you don't have one set of muscles that's much stronger than another set of muscles. You're going develop your pushing muscles AND your pulling muscles. You'll make sure that your upper body is proportionately as strong as your lower body. That the front of your body is as well-developed as the back of your body. Then you can do your sports-specific stuff by actually doing your sport, not by doing the one-handed tractor tire pull over and over and over. Adam: Right. I agree 100%. We have to build balance. In the early stages of the career of the athlete in any sport, I believe that building a balanced strong body is going to give you the most bang for your buck over time. Then we do the sport. And then we identify weaknesses. And we have to really think whether these are weaknesses we can fix through strength and conditioning, or whether we can fix these weaknesses we can fix with technical ability? So we can't just throw things at the problem and assume they're going to fix them. We really have to be smarter than that. We have to be willing to test. To coach athletes at a high level takes time because there's a lot of trial and error, there's a lot of failing, and there's a lot of having to change if you want to keep things successful. Part of the problem is at the amateur and low level pro level, you can win a lot of fights just being more athletic than people. And then people take that to mean that that's how we should continue training. Then those guys get weeded out because they lack the technical ability. Once they meet a guy who has the same athletic ability plus technique, and then they lose! So I believe the technical skills training has to make up the majority of your work, especially when you're young, but even as you move through. I think that people abandon technical work too early in their career and replace it with sparring and intense training, and I think that's part of the reason we see some lack of technique even at the UFC level. Even now, we see guys whose boxing is rudimentary at best, whose footwork is sub-par, whose wrestling is not where it should be, whose jiu-jitsu is not where it should be All of those areas need technical work, and if all you do is come in and spar, come in and roll, come in and wrestle, then it's really difficult to build that. Stephan: You'll be tough, but not skilled... Adam: You'll be tough, and if you're athletic, that can take you further. Being athletic is always better than being not athletic. Athletic plus little skill work can get you into UFC. But at the end of the day, the guys who are the champions, the guys who are in the sport for a long time, have a balance of that. What I'm stressing is we have to find a proper balance with all of this. How much sparring? How much skill work? How much strength and conditioning? Are we recovering enough? Stephan: So when it comes to technical training, I see there being striking modalities, clinching and takedown modalities, and ground modalities. Let's go through those one at a time and talk about what your preferences are... The 2 dominant striking paradigms in MMA are western boxing or Muay Thai perspective. Then of course there are a few other guys, like Lyoto Machida, who are coming at it from sort of a hybrid Shotokan karate thing, but I think it's fair to say that 90% of the guys are either boxing or Muay Thai based. Which of those two arts do you think is more applicable to MMA? If someone wanted to fight in the UFC in 5 years would you advise them to go to Muay Thai school or a Boxing school and I want to fight in the UFC in 5 years, then what would you tell them? Adam: If you're going to hold my feet to the fire there, I'd say boxing. Stephan: Why? Adam: Well first off, I'm biased, because that's what I like. I like the footwork, the ability to change ranges, the ability to add your shots and your sprawls. And I think you can add the kicking later. If you develop a strong boxing framework, I think you can add the kicking to it. We see that with Cain, we see that with Edgar, we see that with other people. Don't get me wrong. Thai boxing is a fantastic art, but if you're holding my feet to the fire, I like boxing more. I believe you can be a champion and never, ever throw a kick, but I don't believe you can be a champion and never ever throw a punch. Stephan: Of course here we're making this an either/or thing, and in real life, it's not either/or... Adam: Right. In real life, I like to call my guys box-kickers. We'll trademark that term right now. So I spend the majority of our time on really technical boxing. But I'm very cognisant that it changes because it's MMA; the range has to change a bit, the defense changes, the footwork changes... So let's call it a modified boxing, which is basically hand-dominant. Then we can add some of the more effective kicking. I've studied with Rob Kaman, I just did a Dutch kickboxing seminar, I studied Rick Roufus - I love the Dutch style. So if you had said boxing versus the Dutch style, I may have wavered a little more, but I'm still going to say boxing. Stephan: Well, in this imaginary world, where it's either one or the other, what about wrestling? If the goal is to become good at MMA, should I go into Greco or more of a freestyle wrestling? Adam: So I'm going to change that question a little bit. Either you grew up wrestling or you didn't, right? If you grew up wrestling, you probably were exposed to a little or all of it. In America, it's folk style, but most do some Greco and some freestyle. If you grew up wrestling, then you need to learn how to use that wrestling in MMA. So you have to adapt that wrestling for MMA. And we've seen guys that are very good at it, and we've also seen guys with high wrestling pedigrees that are not very good at it. So you need the right coach that understands how to mix striking and wrestling. If you didn't wrestle before, and you need to get up to speed so you can fight against wrestlers, then I think you have to focus on the cage, first and foremost. And you have to focus on being able to get up from the floor because a good wrestler will take you down. If you're throwing punches at someone, then a wrestler will time it and take you down. So you have to be one of those people who are just constantly getting up. Pushing the pace, popping back up, defending and getting back up. And then spend a lot of time against the cage. I'm not a high level wrestler, but on the cage I can take a high level wrestler down. I can't take a high level wrestler down in the middle of a mat. I've tried and it doesn't happen. I can't do it. You put me against a D1 All-American wrestler in the middle of a wrestling mat, then I'm going to get taken down 9 out of 10 times. But if you put us against a cage then I can hold my own, I can defend takedowns and I can score some takedowns. Does that make sense? Stephan: Yes. Adam: So I like to spend the majority of our time with non-wrestlers learning how to control their distance. Now the wrestler has to shoot from further away. I like to have them lower their level a little bit so we have a little better chance at sprawling, and working towards getting back up immediately. Even if we hit our butts on the mat we don't want to let the wrestler get our upper body pinned. Because then it really starts to suck, and then we enter the jiu-jitsu world. Then we spend a lot of time on the cage. And I have my guys shoot and drive people to the cage, even if it's a real high level wrestler, because I really believe that the cage changes things that much. I can teach my guys to take wrestlers down on the cage, and to defend against takedowns on the cage, a lot better than I can in the middle of the octagon. But if you previously wrestled at a high level, then we just spend a ton of time with our punch shot training. We spend a ton of time getting the timing down for you to punch and shoot, or to be punched and shoot underneath it. I took a lot of that from Sean Sherk and Greg Nelson. Just punch shot, punch shot. If you wrestled a lot then everyday go the gym, get a partner and work punch shot. Have them throw punches at you, defend the punches and go underneath them. If you start doing that, you can really start to translate your wrestling into MMA. Stephan: Then you can start controlling whether you stay on your feet or go to the ground. And there, ladies and gentlemen, you have one of the major secrets to George St. Pierre's success... Adam: With George St. Pierre, it's his timing that makes what he does so incredibly powerful. When his fight started with Johnny Hendricks, and as soon as Hendricks put his feet flat to throw a punch, GSP takes him down. It changes the entire dynamic of that fight within the first 20 seconds. And that is a level of timing that we all want to strive for. It's what separates him from other people that are trying to do the same thing. It's just beautiful timing. Stephan: So now we're on the ground in a position on your back with the shoulders flat on the mat. This is jiu-jitsu country, but when was the last time you saw a submission from the closed guard in MMA? It's pretty rare nowadays. So how do you adapt your jiu-jitsu to be MMA-applicable? Adam: So the first thing we work on is getting back up.Wall walking, cage walking, or whatever you want to call it: it's getting back to your feet. Because no matter how good you are at jiu-jitsu, if you're on your back, then the refs see you as losing the fight. Even if no damage is being done to you, then it's still very rare for the refs to view you as winning the fight. So we have to focus, first and foremost, on getting up. Then I agree with you that we don't see guys submitting people off the back anymore. To me, sweeps become the key factor now in MMA. I think they're under-utilized, but I think as we keep going, and guys get to a higher level in MMA, I think we'll see more sweeps, which can then lead to getting back up or submissions. But at a minimum, we can create a scramble or we can end up on top. To me, there are 4 things that are going on when you hit the ground. We've got to survive, then we're going to sweep, submission or stand up. And submit is probably the last of those choices because it's the hardest one to do, especially later in a fight. So we get up or sweep, and we can cycle those things together and maybe a submission appears. But the idea of being on your back, even if you're just taking minor punishment while trying to submit someone, you're going to lose the fight. Stephan: So then if you are on your back in an MMA context, it sounds like you're suggesting that the butterfly guard might be better than the closed guard, because it leads more easily to the sweep and to the standup, rather than hunting for a submission. Are there specific submissions that you'd recommend to your fighters to explore? If they come to you virginally fresh, what direction would you steer them in? Adam: The first thing is I steer all my guys towards a lot of time in jiu-jitsu. Now I know jiu-jitsu has been minimized in modern MMA a little bit, but if you don't have jiu-jitsu, then as soon as you're taken down, you're going to be in super trouble. So I really stress just doing the solid fundamentals of jiu-jitsu. Then yeah, I do like the butterfly guard. I like the half butterfly. I'd like to see guys open a little more and attack from an open guard with their feet on the hips, pushing away, creating openings from there. If you've got a killer closed guard (and I don't know who in MMA really has a killer closed guard) it still gets so difficult to finish anything with the sweat, the cage, and the limited amounts of time you have. I'm not saying that the closed guard is dead in MMA because you've got to survive there, but it's probably a secondary thing at this point for us. Does that make sense? Stephan: Fair enough, and I think the fact the dominant paradigm of the ground and pounder is working against a closed guard. And so the closed guard is what a lot of people train specifically against. Whereas I've never seen guys go to the gym and train ground and pound against the butterfly guard with a bear hug. Also the lack of any kind of clothes. Even the presence of a T-shirt on the street changes things quite a bit, because now, you're sopping up a lot of that sweat that's making it so hard to keep somebody's posture down and keep them under control. Adam: Look at it this way. If I took a D1 wrestler, and just trained him what NOT to do in your closed guard - what not to do with his arms, what not to do with his posture - and then I sent him up to you, then even though your jiu-jitsu is top notch, that guy is going to be a pain in the ass to deal with. Now, on top of his balance, his conditioning, his power, now he can also punch you? It becomes a very difficult proposition for the bottom man in closed guard. Now, if you had 20 minutes or 30 minutes to wear this guy out, to set things up, to figure out his reactions, then you're going to submit him every time. But in a 5 minute round as he gets sweetier and slipperier with no shirt on.... Stephan: That's really difficult for sure. Of course, there is more to jiu-jitsu than the guard. You can control other positions too. Look at the huge number of fights that have been finished from rear mount. It went from ground and pound to rear mount, and from rear mount to rear naked choke. And really the rear mount came from jiu-jitsu. I don't know what the statistics are but I'm guessing that nearly 50% of all submissions are from the back probably. So I guess that's where the art is still immediately useful as an offensive tool, as opposed to a defensive survival tool. Adam: I think the other thing we're seeing is these no gi choke wizards now, especially during scrambles. If you make one mistake during a scramble, you're now seeing these guillotines slapped on so fast and so strong with all these different variations, I think the no gi choking game is moving very quickly right now, over the last few years especially. And as that moves into MMA more, it makes everything even more dangerous. Because if you're on bottom now, even creating space and coming up opens up the neck attacks and things that we never saw before. So I don't think we're done evolving on the ground yet. I just think that some things are being de-emphasized and some things are being emphasized. For example, we work from all positions for ground and pound, but I would prefer to be in half guard top to ground and pound... Stephan: You have the Randy Couture philosophy there... Adam: Right, and he gets full credit for that. He was the first guy to really put that out. Forrest would come back from Vegas, after being at Randy's for a while, and he was focussed on half guard top. Randy deserves all that credit. And now the half guard bottom game will really have to develop. The good thing about that is that half guard bottom offers you a lot of sweep opportunities. And so coming full circle, we might see more sweeping coming back into MMA. Stephan: Well, I'll give Dana a call and we'll see if we can do 2 things to modify the UFC. We'll see about getting rid of gloves to reduce concussive head trauma - we'll go back 20 years. And we'll see about putting gis on all the fighters. We'll can start seeing some of this weird lapel-based play in the middle of all this punching. That will be an interesting experiment to try, even though it's never going to happen... Actually, way back in the day there were gi MMA tournaments in Japan. I saw footage of guys fighting with full contact punches and kicks, wearing the gi and grabbing the gi - this was back in the early '90's. So that will be an interesting sport. Adam: I've seen some stuff recently. I think it was called Combat Sambo. It's fun to do it in your class. If you're listening and you have a gym put all the guys in gis and then tell them to put on their MMA gloves. First you get weird looks from everyone, but it's a very fun class. You say, " Stephan: I don't know. Yeah. I'm assuming the weather in Georgia is pretty hot right now, but for a significant portion of North America, for a significant part of the year, you're not running around wearing only board shorts. You're usually wearing a jacket or a shirt... How gauche of me to bring up self-defense in a discussion about MMA, but most of the time when you're defending yourself, you're not wearing Speedos and the other guy isn't wearing gloves. And that means that some of that weird-ass crazy lapel wrapping stuff might possibly have a combative application. I don't know about the whole worm guard thing that's making the rounds in the jiu-jitsu community now and creating so much controversy, but who am I to say? It should all be field-tested. At the end of our talk I'll give Dana a call and see if I can get rid of the gloves and add the gi in to the next UFC... Adam: It's the nature of sports. I'm huge NFL football fan. I think there's nowhere in the world where you see evolution of a sport as quickly as you do in the NFL. That's because of the money, the resources, and the athletes. What happens is you have a set of rules and the sport evolves to beat those rules. And you see it with MMA, and you see it in jiu-jitsu, and it will not stop. As long as there's a set of rules and there's a way to win within those rules, guys will try to game the system. It is natural. At some level, it is healthy, and at some level, it gets strange. But you know, the worm guard is not the craziest thing we're going to see. MMA had this period where if you could take the guy down, hump him for 15 minutes, and you could win. You could be world champion. But we see constant evolution. That's why I love sports. But just for fun, I think putting on your gi and punching each other in the face is a good time. Stephan: Well, I can't think of a better note on which to end our conversation today. So if people want to train with you and find out more about you or your gym, what do they do? Adam: They can find me at www.thehardcoregym.com. The phone number is (706) 850-8444. One thing I didn't get to say is that I really love training regular people. I want people to come in and be martial artists first. You know, my favorite thing is jiu-jitsu, and over the last few years, I've been crazy about the gi. I want people to come in and get a grounding in the martial arts. And then, if people want to fight or they have an aptitude for fighting, then we can go have them do that. But I want people to be martial artists first. I think it allows me to work with the most people and help the most people. It gives you a lifelong pursuit, as opposed to coming in to fight, fighting for a few years, and then not ever doing this anymore. I want to see every fighter earn a black belt in jiu-jitsu. I want to see martial arts become an integral part of our lives, and I think, in the long run, it helps. Stephan: Well there you go. I couldn't agree with you more. Have a great day,Adam. Thank you so much for talking to us. Adam: Thank you very much. I appreciate it.

Apr 8, 2014

Stephan Kesting interviews Scott Nelson from On the Mat about the history and evolution of BJJ in North America. Along the way Scott shares some pretty crazy stories from his travels around the world.

Feb 4, 2014

Want to find out how to be a more effective martial arts teacher? Stephan Kesting interviews BJJ black belt Ritchie Yip about the art and science of teaching martial arts. Lots of tips and tricks for teachers and aspiring instructors in this one!

Dec 20, 2013

Stephan talks with 2013 Pan American middlweight champion Clark Gracie about training, competition, growing up Gracie, and yes, that famous picture with the hair and the omoplata.

Oct 3, 2013

Stephan interviews John Perretti, the matchmaker for the early UFC and the EFC (Extreme Fighting Championship). He put together some of the most iconic matches in the UFC before Zuffa took it over in 2001. In this interview he talks about the rules and weight classes he created for the fledgling sport of Mixed Martial Arts (a term that he is credited with coining), how he found and selected fighters, brain trauma in the combat sports, his disdain for the current state of the UFC, and much more.

Aug 2, 2013

Stephan Kesting interviews Rafael Lovato Jr, one of the most successful North American BJJ competitors. They discuss technique, mindset, training, conditioning, and the keys to being successful in competition. The full transcript of this interview is available at http://www.grapplearts.com/lovato

Jul 19, 2013

Stephan Kesting interviews one of his most influential teachers, 9th degree Kajukenbo black belt and Black Belt Hall of Famer Philip Gelinas. Topics include the evolution of Georges St Pierre, the relevance of BJJ and MMA to self defense, grappling with sticks and knives, and how the martial arts continue to change and adapt in the 21st century.

Jun 22, 2013

Want to be an effective martial artist? Burton Richardson talks about training and performing under pressure in Brazilian Jiu-Jitsu, MMA, and Full Contact Stickfighting. Plus he shares lessons learned from such martial arts luminaries as Dan Inosanto, the Machados Brothers, Egan and Enson Inoue, Baret Yoshida, Chris Leben, Eric Knauss, Antonio Illustrisimo, and Charuto Verissimo.

Apr 24, 2013

Keenan Cornelius is a BJJ phenomenon. Having won double gold medals at four of the biggest IBJJF tournaments - The World Jiu-Jitsu Championship, Pan-American Championship, European Open Championship, and the Brazilian National Jiu-Jitsu Championship, he's one of the most active, most successful North American competitors on the scene today. In this interview with Stephan Kesting from www.grapplearts.com , Keenan talks about his training regimen, competition mindset, dealing with nerves, his time at Team Lloyd Irvin, and what he hopes to accomplish in the future.

Oct 7, 2012

Proof that a serious BJJ competitor can still be classy; Roy Dean talks with Stephan Kesting about BJJ, Judo, Aikido, and Path of the Martial Artist. Roy Dean has black belts in kodokan judo and aikikai aikido, japanese jujutsu and Brazilian jiu-jitsu. He's recognized as a black belt by the international brazilian jiu jitsu federation (IBJJF), with affiliated academies around the world.

Jul 28, 2012

How do you go from being the smallest person in the class to a BJJ world champion! This is a really interesting interview with my friend Brandon 'Wolverine' Mullins. I first polled the Grapplearts.com newsletter readership if they had any questions for Brandon, and boy, did they ever! I sifted and sorted hundreds of emails to pick out the very best questions for for him, and this in-depth interview about competition and training strategies for grapplers is the result. Brandon has worked with Stephan to create 'How to Defeat the Bigger, Stronger Opponent Series 2' available in mobile app and DVD format here: http://www.grapplearts.com/bigger-stronger-series-2/

Jul 20, 2012

Vinicius 'Draculino' talks with Stephan Kesting about how surfing beach fights brought him into jiu-jitsu, what it was like training with the top Gracie and Machado fighters in Rio in the 1980's, and how self defense and vale tudo training were incorporated into the classes. He also talks about the early BJJ competition scene, and how BJJ has changed over the last 3 decades. His contributions to the Spider Guard Position, and why he gets more nervous for BJJ competition than for MMA fights. Then they move on to why he thought that many matches at the 2012 Mundials reminded him of two spiders having sex, the rule changes, he'd like to see to make jiu-jitsu competition more exciting, and why he makes even his BJJ world champions do self defense twice a week All in all, it's a merry romp down many BJJ topics, past and present.

Nov 25, 2011

Answers for your BJJ questions! Stephan takes questions from his newsletter readers in the first ever Q&A Podcast. Find out how how to taper for competition, what to do when you're getting crushed all the time, what to do when your wrestling coach wants you to stop doing BJJ, and how to remember all these bloody techniques...

Aug 31, 2011

Ryan Hall is one of North America's most prolific competitors in BJJ and Submission Grappling. In this in-depth interview with Stephan Kesting he shares tips on training, competing, the 50-50 guard, the triangle choke, sparring with Marcelo Garcia, the construction of an effective guard game, and so much more!

Aug 1, 2011

Want to find out more about the psychology of combat? Tony Blauer is the head of Blauer Tactical Systems which specializes in close quarter tactics & scenario-based training for law enforcement, military and professional self-defense instructors. We had a great conversation about Crossfit, fear management, adrenaline dumps, and his 'conversion' to BJJ. And it's all pretty relevant stuff! Everybody (who's not insane) feels fear, whether we're freaked out about sparring somebody new, entering our first BJJ tournament, fighting MMA, or defending ourselves on the street. And so we should know how to deal with it

Jul 24, 2011

Sarah Kaufmann, the UFC fighter and former Strikeforce champion, talks about training, competing and the role of women in MMA

Jun 14, 2011

Daniel McCormick, the 2008 US National Judo Champion and 2009 Judo Olympian, talks about his Olympic experience, training BJJ, and "judo for bjj" or how exactly how Judo can be adapted to be effective in a BJJ context.

May 12, 2011

Emily Kwok is a BJJ black belt, a decorated BJJ competitor and runs her own school in Princeton, New Jersey. In this interview she talks about how and why she abandoned a conventional white collar lifestyle to pursue her BJJ dreams, as well as sharing lots of great information about choosing BJJ schools, gender etiquette on the mats, and how to survive and thrive when you're always the smallest person at your school. She has also collaborated with Stephan Kesting on a series of instructional apps and DVDs called 'How to Defeat the Bigger, Stronger Opponent Series 1" available at http://www.grapplearts.com/bigstrong

Feb 3, 2011

7th degree black belt Marcus Soares takes us to Rio in the 70's and 80's on a narrated stroll through BJJ history. Find out about the legendary Carlson Gracie, the fighter, the teacher and founder of the strongest BJJ team of the era. Get the inside scoop on the toughest tournament in town, and the friendly rivalry between Carlson and Rolls Gracie students.

Dec 22, 2010

Erik Paulson is an MMA Master Coach. He's trained tons of fighters competing at the highest levels of Mixed Martial Arts. And he also held the Shooto light-heavyweight title in Japan for 5 years. In this interview with Stephan Kesting from www.grapplearts.com, Erik reveals • What training with the Gracies in their 'garage days' was like • How wrestling can improve your BJJ, and visa versa • The theory of the jiu-jitsu wheel • The strategic and tactical differences between catchwrestling and BJJ • The key to rapid-fire submission attacks • Erik's philosophy on training with and without the gi • When is the best time to attack with leglocks • Leglock safety tips • How to develop a fighter's gameplan • Tips for defeating larger, stronger opponents • What it's like to train with Brock Lesnar • The best conditioning exercises for fighting and grappling • A glaring weakness and a fantastic opportunity in today's MMA game

Aug 26, 2009

Learn the best BJJ competition strategies. Today I have a long chat with David Meyer, the author of "Training for Competition; Brazilian Jiu-Jitsu and Submission Grappling." We cover WHO should compete, WHEN to use certain strategies, HOW to prepare for a competition, WHAT your mindset should be, WHY put all this stress on yourself in the first place, and much, much more. It's one of the best interviews I've done, and if you practice any grappling art then I really think that you'll enjoy it.

Jun 19, 2009

Want to find out how UFC champion George St. Pierre's gets in shape? Let's ask his conditioning coach, Jon Chaimberg. Find out about the training program that's helped GSP stay at the top of his game and retain his UFC belt. Jon has worked with many top Mixed Martial Arts fighters, including Georges St-Pierre, Denis Kang, Rashad Evans, Nate Marquardt, David Loiseau, Keith Jardine and many others. This is a very detailed and specific discussion about MMA conditioning. Jon pulls no punches and shares much of his approach for working with fighters. We discuss periodization, crossfit, aerobic vs. anaerobic work, program design, overtraining, initial assessment of an athlete, and a whole lot more.