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Podcast Episode 134 – Conditioning for Combat Sport with Jason Kapnick

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!

If you want this same information in audio form then go to your favourite podcasting platform, subscribe to ‘The Strenuous Life’ Podcast, and then look for episode 134. You can find it on most podcast platforms, including…

iTunes: https://itunes.apple.com/ca/podcast/strenuous-life-podcast-stephan-kesting-grapplearts/id320705565?mt=2

Google Play: https://play.google.com/music/listen?authuser&u=0#/ps/I3qvbtkdb74xrpv6ozbzie2ca4e

Soundcloud: https://soundcloud.com/user-993426357

Stitcher: https://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast

Alternately you can also listen to the advice on the embedded player below…

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

The post Podcast Episode 134 – Conditioning for Combat Sport with Jason Kapnick appeared first on Grapplearts.

12 BJJ Black Belts Give Their Best Tips for Starting BJJ {Video and Podcast}

Today you’re going to get 12 BJJ black belts give their best tips, strategies and advice for people just starting out in Brazilian jiu-jitsu. White belts looking for help getting started and organising their training will really benefit from watching this.

Although there are a few themes the fascinating thing is how diverse the advice is.  There is no one path, no one BJJ tip to rule them all, so getting different opinions from different grapplers is an amazing thing!

If this video doesn’t fire you up and get you on the mat grappling then nothing will!

Watch the video below, or scroll down to find out who they are in advance and listen to this in audio-only podcast format!

Here are the 12 BJJ black belts featured in this video:

Stephan Kesting (0:00 to 1:14) grapplearts.com Bernardo Faria (1:14 to 2:25) bernardofaria.com Brandon ‘Wolverine’ Mullins (2:25 to 5:22) justgipants.com Travis Stevens (5:22 to 6:04) fujisports.com/blog/travis-stevens/ Rob Biernacki (6:04 to 7:21) islandtopteam.com/ Pshemek Drabczynski (7:21 to 8:10) besthometrainer.com Ritchie Yip (8:10 to 9:22) infighting.ca Sean McHugh (9:22 to 10:20) alliancekelowna.com Elliott Bayev (10:20 to 12:09) openmat.ca Jason Manly (12:09 to 12:48) instagram.com/jasonmanly Michael Zenga (12:48 to 13:49) bjjfanatics.com Perry Bateson (13:49 to 14:56) nwjja.ca/ BJJ Positions & Techniques Checklist (free download here)

If you want this same information in audio form then go to your favourite podcasting platform, subscribe to ‘The Strenuous Life’ Podcast, and then look for episode 132. You can find it on most podcast platforms, including…

iTunes: https://itunes.apple.com/ca/podcast/strenuous-life-podcast-stephan-kesting-grapplearts/id320705565?mt=2

Google Play: https://play.google.com/music/listen?authuser&u=0#/ps/I3qvbtkdb74xrpv6ozbzie2ca4e

Soundcloud: https://soundcloud.com/user-993426357

Stitcher: https://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast

Alternately you can also listen to the advice on the embedded player below…

See you on the mat!

The post 12 BJJ Black Belts Give Their Best Tips for Starting BJJ {Video and Podcast} appeared first on Grapplearts.

Kneel Or Stand to Pass the Guard?

I once drilled technique with a big, strong rock climber who had a grip from hell and tenacious isometric strength. I noticed how much he liked controlling my gi, breaking my posture and attacking with collar chokes.

Since I knew we were going to spar soon I formulated a simple sparring strategy: I told myself that as soon as I ended up in his guard I would stand up and not go back down onto my knees until I was past his guard.

Why did I do this?

Simple: I did NOT want him to latch onto my lapel and choke me silly, so I decided to take the risks of standing up instead!

Lets first look at your options…

A coarse classification divides guard passes into either standing or kneeling guard passes.

If you wanted to break it down a bit further you could say that there are standing and kneeling methods of opening a closed guard, and standing and kneeling methods of actually passing an opened guard. Both standing and kneeling methods have their strengths and weaknesses – I use them both, but I try to choose the appropriate approach for the situation.

Kneeling in your opponent’s guard makes you a little harder to sweep because your center of gravity is closer to the ground. If you are kneeling in an opponent’s guard your arms and neck are more easily available for him to attack, but it is quite difficult for him to leglock you.

If you choose to stand in order to pass the guard you make yourself a little more vulnerable to sweeps and leglocks. The advantage of standing passes is that you are more mobile and that it is harder for your opponent to attack you with chokes and armlocks.

How can you use this information?

If you have both standing and kneeling guard passes in your repertoire you can tailor your game to avoid your opponent’s strengths.

If your opponent specializes in chokes and/or armlocks then get to your feet whenever you end up in his guard and try to work your standing guard passes. If your opponent is a leg locking machine then consider engaging him on your knees.

Additionally, guard passing methods vary greatly from club to club. In some clubs kneeling guard passes predominate, whereas other schools tend to mix standing and kneeling guard passes. Schools that do a lot of » Continue Reading.

The post Kneel Or Stand to Pass the Guard? appeared first on Grapplearts.

Podcast Episode 131 – Kirik Jenness of The Underground Forum, the Fighter’s Notebook and More

In this episode I have a great 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.

This man is one of the founding fathers of MMA in North America and had a TON to share!

Here’s just some of what we covered…

01:27 – Kirik’s martial arts beginnings 06:15 – The origins of the Underground Forum and MixedMartialArts.com 10:21 – The Fighter’s Notebook 19:55 – Participating in early MMA 24:49 – Organized crime and combat sports 29:11 – Was Pride the golden era of mixed martial arts? 32:37 – Officiating early MMA events 37:06 – Octagons, rings, and other crazy fighting areas 46:26 – Creating ranks for fighters in MMA and boxing 51:48 – Craziest moves in MMA

 

The best way to listen to this podcast is to go to your favourite podcasting platform, subscribe to ‘The Strenuous Life’ Podcast, and then look for episode 131. You can find it on most podcast platforms, including…

iTunes: https://itunes.apple.com/ca/podcast/strenuous-life-podcast-stephan-kesting-grapplearts/id320705565?mt=2

Google Play: https://play.google.com/music/listen?authuser&u=0#/ps/I3qvbtkdb74xrpv6ozbzie2ca4e

Soundcloud: https://soundcloud.com/user-993426357

Stitcher: https://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast

You can also listen to interview on the embedded player below…

 

The post Podcast Episode 131 – Kirik Jenness of The Underground Forum, the Fighter’s Notebook and More appeared first on Grapplearts.

Podcast Episode 129 – Dan ‘The Wolfman’ Theodore

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!

The best way to listen to this podcast is to go to your favourite podcasting platform, subscribe to ‘The Strenuous Life’ Podcast, and then look for episode 129 with Dan the Wolfman. You can find it on most podcast platforms, including…

iTunes: https://itunes.apple.com/ca/podcast/strenuous-life-podcast-stephan-kesting-grapplearts/id320705565?mt=2

Google Play: https://play.google.com/music/listen?authuser&u=0#/ps/I3qvbtkdb74xrpv6ozbzie2ca4e

Soundcloud: https://soundcloud.com/user-993426357

Stitcher: https://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast

You can also listen to interview on the embedded player below…

Dan’s website is https://thecombatsystem.com and he currently teaches at http://charlestonfitmma.com

The post Podcast Episode 129 – Dan ‘The Wolfman’ Theodore appeared first on Grapplearts.

Podcast Episode 128: Can Kung Fu and BJJ Coexist, a Conversation with Randy Brown from Mantis Boxing.

Can Kung Fu, BJJ and MMA coexist?  Maybe they can, and maybe they can even learn from each other.

This is a conversation I had with with Kung Fu stylist (and BJJ brown belt) Randy Brown in which we touched on  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!

The best way to listen to this podcast is to go to your favourite podcasting platform, subscribe to ‘The Strenuous Life’ Podcast, and then look for episode 128. You can find it on most podcast platforms, including…

iTunes: https://itunes.apple.com/ca/podcast/strenuous-life-podcast-stephan-kesting-grapplearts/id320705565?mt=2

Google Play: https://play.google.com/music/listen?authuser&u=0#/ps/I3qvbtkdb74xrpv6ozbzie2ca4e

Soundcloud: https://soundcloud.com/user-993426357

Stitcher: https://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast

You can also listen to interview on the embedded player below…

Find out more about Randy Brown at http://randybrownmantisboxing.com/ and follow how he’s blending Kung Fu, BJJ, kickboxing and MMA on his Youtube channel too.

The post Podcast Episode 128: Can Kung Fu and BJJ Coexist, a Conversation with Randy Brown from Mantis Boxing. appeared first on Grapplearts.

Podcast Episode 127: Why Techniques Never Work on the Day They’re Shown

OK, so you’ve just learned a cool new technique – a sweep, a pass, a submission – that you’re pretty sure is the Kryptonite you need to defeat your hardest sparring partner.  It’s the missing piece you’ve been looking for.

But then you crash and burn when you try it out in sparring.  Your opponent ignores your move, passes your guard, smashes you flat and taps you out.

What’s going on?

In this episode of The Strenuous Life Podcast 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.

The best way to listen to this podcast is to go to your favourite podcasting platform, subscribe to ‘The Strenuous Life’ Podcast, and then look for episode 127. You can find it on most podcast platforms, including…

iTunes: https://itunes.apple.com/ca/podcast/strenuous-life-podcast-stephan-kesting-grapplearts/id320705565?mt=2

Google Play: https://play.google.com/music/listen?authuser&u=0#/ps/I3qvbtkdb74xrpv6ozbzie2ca4e

Soundcloud: https://soundcloud.com/user-993426357

Stitcher: https://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast

You can also listen to interview on the embedded player below…

P.S. Check out my FREE app for learning BJJ, The Roadmap for BJJ app for iOS and Android! It’s my most popular instructional app, so it must be helping someone!!

The post Podcast Episode 127: Why Techniques Never Work on the Day They’re Shown appeared first on Grapplearts.

Podcast Episode 126: Staying Calm in Killer Waves and Night Time Saves with Coast Guard Rescue Swimmer Donald Lipscomb

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!

The best way to listen to this podcast is to go to your favourite podcasting platform, subscribe to ‘The Strenuous Life’ Podcast, and then look for episode 126. You can find it on most podcast platforms, including…

iTunes: https://itunes.apple.com/ca/podcast/strenuous-life-podcast-stephan-kesting-grapplearts/id320705565?mt=2

Google Play: https://play.google.com/music/listen?authuser&u=0#/ps/I3qvbtkdb74xrpv6ozbzie2ca4e

Soundcloud: https://soundcloud.com/user-993426357

Stitcher: https://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast

You can also listen to interview on the embedded player below…

The post Podcast Episode 126: Staying Calm in Killer Waves and Night Time Saves with Coast Guard Rescue Swimmer Donald Lipscomb appeared first on Grapplearts.

Podcast Episode 125: Reilly Bodycomb on Sambo, Leglocks, MMA, Jiu-Jitsu and No Gi Grappling

I loved doing 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 is the Pan-American Sport SAMBO Champion (2016), USA Sport SAMBO Champion (2016), Dutch Combat SAMBO Champion (2016), recently competed in Japan and is a BJJ black belt as well!

In our talk 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  get as much out of 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!!

Here are some of the highlights

00:23 – Reilly Bodycomb intro 07:22 – History of Sambo and the Russian martial arts 13:53 – Competing around the world 15:48 – Rules of Combat Sambo 20:34 – Dealing with and competing under differing rulesets 28:35 – Reilly’s favourite throws for different sports 32:49 – Gym culture and training environments 37:23 – Leglocks in submission grappling 48:30 – The flying scissor takedown 53:38 – Competing in Japan 56:04 – Game design and the ‘perfect’ set of rules

The best way to listen to this podcast is to go to your favourite podcasting platform, subscribe to ‘The Strenuous Life’ Podcast (*ahem* that’s my podcast) and then look for episode 124. You can find it on most podcast platforms, including…

iTunes: https://itunes.apple.com/ca/podcast/strenuous-life-podcast-stephan-kesting-grapplearts/id320705565?mt=2

Google Play: https://play.google.com/music/listen?authuser&u=0#/ps/I3qvbtkdb74xrpv6ozbzie2ca4e

Soundcloud: https://soundcloud.com/user-993426357

Stitcher: https://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast

You can also listen to interview on the embedded player below…

Finally, if you like what you hear 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

Cheers!

Stephan

P.S. Find out more about Reilly Bodycomb and his upcoming ankle lock instructional at https://www.rdojo.com

Combat Sport Videos and Links Referred to in this Podcast are Below! Example of Russian style wrestling from the Russian Nationals

How to do the Flying Scissors Takedown (and hopefully not injure your partner)

Daido Juku Karate Competition

» Continue Reading.

The post Podcast Episode 125: Reilly Bodycomb on Sambo, Leglocks, MMA, Jiu-Jitsu and No Gi Grappling appeared first on Grapplearts.

Podcast Episode 124 – My Interview on the Cody Jitsu Show

This was a fun episode of my podcast (The Strenuous Life) because the tables got turned; instead of me doing the interview I got 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.

The best way to listen to this podcast is to go to your favourite podcasting platform, subscribe to ‘The Strenuous Life’ Podcast (*ahem* that’s my podcast) and then look for episode 124. You can find it on most podcast platforms, including…

iTunes: https://itunes.apple.com/ca/podcast/strenuous-life-podcast-stephan-kesting-grapplearts/id320705565?mt=2

Google Play: https://play.google.com/music/listen?authuser&u=0#/ps/I3qvbtkdb74xrpv6ozbzie2ca4e

Soundcloud: https://soundcloud.com/user-993426357

And Stitcher: https://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast

You can also listen to interview on the embedded player below…

Finally, if you like what you hear 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

Follow Cody on Instagram: @AmericanGrapplingAcademy

Follow me on Instagram: @Stephan_Kesting

The post Podcast Episode 124 – My Interview on the Cody Jitsu Show appeared first on Grapplearts.

Police Combatives with Lt. Kevin Dillon on The Strenuous Life Podcast, Episode 121

I found this conversation with Lieutenant Kevin Dillon (ret) about police combatives training super interesting.  Kevin 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 so he speaks from authority on this topic!

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.

It’ll help you get into the mind of a cop’s head and understand what he’s thinking about when he’s pulling you over for a speeding ticket, as well as use police ‘tricks’ to verbally de-escalate a potentially violent situation.

In fact I think the verbal de-escalation portions of this interview are incredibly useful; unfortunately this is an often overlooked area among martial artists who spend an inordinate amount of time practising their punches, kicks, chokes and locks to win a fight without ever thinking about how to avoid that fight in the first place!

Regardless of whether you’re a LEO (law enforcement officer) or a civilian I think you’ll find this useful!

Here is a rough timeline of what Kevin and I talked about on the podcast if you want to skip ahead…

00:50 – His scariest incident as a cop 04:28 – Training for real life 10:38 – How much combatives training do cops get and how much do they really need? 20:55 – Degrees of force and the force continuum 24:37 – Verbal de-escalation 32:21 – Stress and divorce rates among police officers 36:01 – On Killing, by Dave Grossman 39:05 – Violent video games and new technology 52:05 – Improving communication skills 56:04 – Are new police recruits too untested? 66:35 – Strategy vs tactics

The best way to listen to this podcast is to go to your favourite podcasting platform, subscribe to ‘The Strenuous Life’ Podcast (*ahem* that’s my podcast) and then look for episode 121. You can find it on most podcast platforms, including…

iTunes: https://itunes.apple.com/ca/podcast/strenuous-life-podcast-stephan-kesting-grapplearts/id320705565?mt=2

Google Play: https://play.google.com/music/listen?authuser&u=0#/ps/I3qvbtkdb74xrpv6ozbzie2ca4e

Soundcloud: https://soundcloud.com/user-993426357

And Stitcher: https://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast

You can also listen to my conversation with Kevin on the embedded player below, but if you’re not subscribed on your favourite podcast player then you’ll likely miss » Continue Reading.

The post Police Combatives with Lt. Kevin Dillon on The Strenuous Life Podcast, Episode 121 appeared first on Grapplearts.

The 5 Steps to Training A New Technique

Most of the videos I post online are from my main Youtube channel which focusses quite heavily on BJJ, no gi jiu-jitsu, MMA and other forms of grappling.

But what a lot of people don’t know is that I also have a second youtube channel called ‘Self Defense Tutorials‘ which – as the title might imply – focuses more on self defense and martial arts training.

Here is one of the videos from that second channel talking about the 5 levels of training you need to make a technique functional and something you can rely on in a real situation.

Ultimately it doesn’t matter if that technique is a triangle choke, a throw, a right cross or a double stick striking combo; the same 5 levels of training are required again and again.

Understanding and implementing these 5 different ways of training will definitely speed up the learning process regardless of whether your goal is to get your BJJ black belt, fight in an MMA match, or just walk the streets with increased confidence.

Check out the video below…

I wrote a more in depth article about these 5 levels on selfdefensetutorials.com called How to Make Sure Your Martial Art Will Work on the Street.

You should check out that article if you want more details, but if you just want a quick reference, here are the steps for internalising a martial arts technique and making it functional.

THE 5 LEVELS OF TRAINING A NEW MARTIAL ARTS TECHNIQUE Solo Training Partner Training with Low Resistance Partner Training with Higher Resistance Contested Situational Sparring with a Partner Partner Sparring with Many Different Techniques

It’s all explained in the video above, with lots of examples from different martial arts!

The post The 5 Steps to Training A New Technique appeared first on Grapplearts.

Stephan Talks to Chewy from Chewjitsu on The Strenuous Life Podcast, Episode 120

Chewy (aka Nick Albin) is well known for the BJJ advice he gives on his prolific 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.

This is all in episode 120 of The Strenuous Life podcast, which is available on many different podcast platforms including…

iTunes: https://itunes.apple.com/ca/podcast/strenuous-life-podcast-stephan-kesting-grapplearts/id320705565?mt=2

Google Play: https://play.google.com/music/listen?authuser&u=0#/ps/I3qvbtkdb74xrpv6ozbzie2ca4e

Soundcloud: https://soundcloud.com/user-993426357

And Stitcher: https://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast

You can also listen to my conversation with Chewy on the embedded player below, but if you’re not subscribed on your favourite podcast player then you’ll likely miss all future episodes of this podcast and I have some other very cool guests lined up!

Find out more about Chewy’s school at derbycitymartialarts.com and check out his Youtube channel at youtube.com/chewjitsu

The post Stephan Talks to Chewy from Chewjitsu on The Strenuous Life Podcast, Episode 120 appeared first on Grapplearts.