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 Train...
Jun 24, 2025•56 min•Ep. 426
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 compet...
Jun 09, 2025•1 hr•Ep. 524
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 ...
May 29, 2025•51 min•Ep. 424
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...
May 06, 2025•48 min•Ep. 423
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 t...
Apr 24, 2025•24 min•Ep. 422
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...
Apr 04, 2025•1 hr•Ep. 421
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...
Mar 20, 2025•1 hr 3 min•Ep. 420
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...
Mar 04, 2025•45 min•Ep. 419
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 24, 2025•1 hr 7 min•Ep. 418
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 thin...
Feb 11, 2025•1 hr 26 min•Ep. 417
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 impor...
Jan 27, 2025•37 min•Ep. 416
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 l...
Jan 16, 2025•1 hr 58 min•Ep. 415
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...
Jan 01, 2025•55 min•Ep. 414
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.grapple...
Nov 25, 2024•1 hr 15 min•Ep. 413
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.
Nov 13, 2024•1 hr 2 min•Ep. 412
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...
Oct 22, 2024•1 hr 32 min•Ep. 411
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 compe...
Sep 23, 2024•59 min•Ep. 410
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...
Sep 09, 2024•59 min•Ep. 409
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 ab...
Aug 26, 2024•1 hr 31 min•Ep. 408
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.barnesandno...
Aug 05, 2024•50 min•Ep. 407
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, Kogna...
Jun 21, 2024•33 min•Ep. 406
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.
Jun 14, 2024•7 min•Ep. 405
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 http...
May 14, 2024•1 hr 10 min•Ep. 404
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 ...
May 07, 2024•27 min•Ep. 403
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....
Apr 12, 2024•8 min
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 29, 2024•1 hr 5 min•Ep. 401
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 al...
Mar 13, 2024•42 min•Ep. 400
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 th...
Mar 11, 2024•10 min•Ep. 399
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...
Mar 06, 2024•1 hr 10 min•Ep. 398
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 th...
Mar 02, 2024•52 min•Ep. 397
