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The Strenuous Life Podcast with Stephan Kesting

This is the Stephan Kesting's Grapplearts Radio Podcast where we discuss BJJ, Grappling, MMA, and all manner of martial arts training.

Stephan runs, where he has published many hundreds of martial arts videos, articles and tutorials.

His free guide to learning Brazilian Jiu-Jitsu, A Roadmap for BJJ, has been downloaded more than 10,000 times and has become a foundational text for the art. Click here to download that book for free as well.

Stephan has a lengthy career in martial arts, spanning more than 3 decades.  He has dedicated many years to Brazilian Jiu-Jitsu, and you can find his accessible and practical expertise on all BJJ matters at

A black belt in multiple martial art systems, he brings a range of approaches to self defense, and a critical eye for what works in the street.

Stephan has been featured in Black Belt Magazine, Ultimate Grappling, Tapout Magazine and Ultimate Athlete.

He is also a frequent guest on martial arts related podcasts, including The Fightworks Podcast, Atlantic MMA, Combatives Corner, The Warrior’s Den, The Spartan Underground and many more.

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 - it's the best BJJ book of the year for sure!


Stephan Kesting