The Strenuous Life Podcast with Stephan Kesting

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

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/

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

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

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

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

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."

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).

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/

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/

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

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

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

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/

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!

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

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

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/

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/

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/

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

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

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/

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.

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

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.

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

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 ;)

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

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

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

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

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

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

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

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

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

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

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 wen

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

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

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

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

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/

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

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

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

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

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

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