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.

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

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

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/

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

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

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 

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.

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

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

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.