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425 - Optimal BJJ Competition Mindset, with Rob Biernacki

The Strenuous Life Podcast with Stephan Kesting

Release Date: 06/09/2025

440 - Training Methods and Cross Training in Jiu-Jitsu, with Josh Peters and Stephan Kesting show art 440 - Training Methods and Cross Training in Jiu-Jitsu, with Josh Peters and Stephan Kesting

The Strenuous Life Podcast with Stephan Kesting

Josh Peters and Stephan Kesting look at the evolution of effective teaching methods, school culture, risk, cross-training, and why you want your students to become better than you in Brazilian Jiu-Jitsu. Follow Josh on Instagram https://www.instagram.com/joshcpmma/ and check out his school in the Maryland area at https://combatprinciplesmma.com/ And if you want concrete examples of how training in BJJ creates the skills to deal with the rest of life check out my best-selling book, Perseverance, Life and Death in the Subarctic, available anywhere you get physical, digital and audio books and...

info_outline 439 - The Real Catch Wrestling and What it Can Teach Jiu-Jitsu, with Val 'The Crippler' Childs show art 439 - The Real Catch Wrestling and What it Can Teach Jiu-Jitsu, with Val 'The Crippler' Childs

The Strenuous Life Podcast with Stephan Kesting

Catch wrestling was a brutal method for settling disputes on the American Frontier as well as one of the largest, most respected spectator sports prior to the modern era.  In this episode Val Childs - who has been training in catch wrestling since he was 5 - takes us on a tour through the historical roots of catch, the modern catch competition circuit, and the training methods that can be adopted to make any combat athlete much more effective. Incidentally, catch wrestling has had a significant impact on my own development. For example it has had a strong influence on my submission game...

info_outline 438 - Crafting Your Ideal Jiu-Jitsu Journey, with Tom Wortman show art 438 - Crafting Your Ideal Jiu-Jitsu Journey, with Tom Wortman

The Strenuous Life Podcast with Stephan Kesting

AOJ black belt Tom Wortman is a fierce competitor; he won IBJJ Pans, Euros, North Americans and Master Worlds in a single year as a brown belt.  He's also a jiu-jitsu gypsy, typically training at a club for 3 to 6 months, then moving thousands of miles to see a new part of the country and training at a new club.  Find out how he he does this, what the red and green flags are for training at new clubs, how to stay injury free even when training 7 days a week, and redefining success on your own terms.  I hope you find Tom as inspiring and insightful as I did - enjoy! Also, please...

info_outline 437 - Adam Shoalts, Vanished Beyond the Map show art 437 - Adam Shoalts, Vanished Beyond the Map

The Strenuous Life Podcast with Stephan Kesting

Canoeist and author Adam Shoalts on the mindset that drives individuals to seek adventure, and the importance of safety and decision-making in the wilderness. We also dive into the mysterious disappearance of the greatest explorer you've never heard of.   Grab Adam's book, Vanished Beyond the Map, anywhere books are sold or here: https://adamshoalts.com/literature/ Follow Stephan Kesting's outdoor adventures here: YouTube - https://www.youtube.com/@essentialwilderness Instagram - https://www.instagram.com/essentialwilderness TikTok - https://www.tiktok.com/@essentialwilderness Check out...

info_outline 436 - How Training Your Submissions as Positions Takes Your Game to the Next Level, with Steve Kwan from BJJ Mental Models show art 436 - How Training Your Submissions as Positions Takes Your Game to the Next Level, with Steve Kwan from BJJ Mental Models

The Strenuous Life Podcast with Stephan Kesting

Today the tables get turned and I end up on the other end of the microphone as Steve Kwan from BJJ Mental Models picks my brain about the huge benefits that arise to treating your jiu-jitsu submissions as positions first, and submissions second. I promise this will make perfect sense by the end of the episode, and may change how you approach your training. Check out my positional approach to mastering the Kimura and tapping out more training partners and competition opponents at And check out Steve Kwan's excellent BJJ Mental Models podcast at Thanks! Stephan    

info_outline 435 - Roy Dean and the Origins of BJJ in North America show art 435 - Roy Dean and the Origins of BJJ in North America

The Strenuous Life Podcast with Stephan Kesting

Renowned BJJ blackbelt Roy Dean came onto The Strenuous Life Podcast to talk about his research into how BJJ got started in North America, martial arts culture in Japan, the power of Judo in self defense situations, the importance of role models in shaping one's conception of masculinitym and more. If you get a chance, please give this show a rating in Spotify or Apple Podcasts.  That really helps! Also, you can order Roy's new book "Groundswell" here: And check out "The Kimura Roadmap" here: Cheers, Stephan Kesting

info_outline 434 - High-Percentage BJJ Competition Strategies with Beatrice 'Berimbozo' Jin show art 434 - High-Percentage BJJ Competition Strategies with Beatrice 'Berimbozo' Jin

The Strenuous Life Podcast with Stephan Kesting

Beatrice Jin shares the competition strategies that have allowed her to become the American National adult black belt middleweight champion and one of the top ranked black belts in the world.   From guard pulls to sweeps to takedowns to pin escapes to conditioning to KO grips to structuring open mats so that they become a competitive advantage for you, Beatrice doesn't hold anything back. If you compete, or if you're thinking about competing, this is a must-listen. Follow Beatrice on Instagram at and her incredibly successful women's open mat program at . Or train with her at in...

info_outline 433 - How Jiu-Jitsu Builds an Unshakeable Self Confidence, with Alicia Reitz show art 433 - How Jiu-Jitsu Builds an Unshakeable Self Confidence, with Alicia Reitz

The Strenuous Life Podcast with Stephan Kesting

Alicia Reitz and I dive deep into how BJJ can be used to develop a strong sense of self confidence for everyone, and how that self confidence can then be put to good use in self defense and the the rest of your life.  We also digress a little into specifics of the social media drama that I was involved in recently, which certainly raised my blood pressure just a little.   Alicia Reitz (Hon.B.Kin, B.Ed. Hon.B.Kin, B.Ed.) is a BJJ Brown Belt and does in person and remote coaching.  Follow her and get in touch with her via Instagram at Please like, share and subscribe. And if...

info_outline 432 - Hybrid Training 4: Optimal Conditioning for Winning BJJ Tournaments, with James Deirmendjian show art 432 - Hybrid Training 4: Optimal Conditioning for Winning BJJ Tournaments, with James Deirmendjian

The Strenuous Life Podcast with Stephan Kesting

James Deirmendjian a strength and conditioning coach specialising in combat and tactical athletes who ALSO competes in BJJ, fighting against much younger opponents.  As such he was the perfect choice to finish our 4-part series on hybrid training and the science of developing strength and endurance at the same time. In this episode James and I touch on many topics, including… The most important aspects of fitness for winning matches in BJJ and how to develop it The difference between getting tired in a match vs not recovering between matches How to schedule weightlifting and cardio so...

info_outline 431 - Hybrid Training 3: Mixing Ultramarathon and Strength Training with James Pieratt show art 431 - Hybrid Training 3: Mixing Ultramarathon and Strength Training with James Pieratt

The Strenuous Life Podcast with Stephan Kesting

James Pieratt from Wild Hunt Conditioning joins us to share what he learned on an expedition in which he ran 802 miles through nearly the entire state of California.  James is unique in the ultrarunning community because he also lifts heavy weights and trains in BJJ. We looked at the mindset and philosophy required for ultrarunning, the emotional journey of endurance athletes, and the importance of strength training for overall health and performance. We also covered training regimens, the science behind strength and endurance training, and shared insights for athletes looking to enhance...

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Rob Biernacki has some very impressive competition victories, including black belt masters gold at both No Gi Worlds and ADCC.

In this podcast episode he reveals...

  • Why people sometimes just don't perform up to their potential and how to fix it,
  • How to reframe tournament nerves,
  • The optimal state of arousal for competition,
  • Building and executing on gameplans,
  • Why some people just shouldn't compete,
  • His best advice for first-time competitors
  • And more.

If you compete (or are thinking about competing), then this is a must listen!

Resources referred to in this video include:

Please pass this episode on to someone you think would like it - that really helps us grow!

Thanks,
Stephan Kesting