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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.

May 10, 2022

To celebrate the launch of the new BJJ for Old F***s instructional (available at here are some of the most important takeaways for the older grappler.

In this episode Rob Biernacki (age 46) and I (age 52) discuss...

  • The two things that change most about your training as you get older
  • How to improve as fast as possible by limiting your training
  • Why base, posture and structure are even more important for older grapplers
  • How to select for techniques that are high percentage at the high level but still work on young whippersnappers
  • How to stay safe on the mat and not get injured
  • Reducing unnecessary movement so you don't get tired
  • How gripfighting and range management will dramatically improve your abilities on the mat 
  • And much more.

Honestly, if you're beginning to creep up on the wrong side of 40 then this is a must-listen.

If you're interested in the actual BJJ for Old F***s instructional you can check that out at