The Strenuous Life Podcast with Stephan Kesting

Latest Episodes:

430 - Hybrid Training 2: The Science of Strength, Power and Endurance with Chris Duffin Aug 18, 2025

Show notes

Record-setting powerlifter and freak athlete Chris Duffin discusses the intricacies of hybrid training, focusing on the balance between strength and endurance. He shares his unique qualifications, including his experience with elite athletes and his world record feats.

Chris breaks down the relative importance of skill, and the mechanical, neurological, and metabolic factors that influence power output, and the often-overlooked role of the diaphragm in performance. Duffin also provides insights on training for generalists, emphasizing the need for injury mitigation and effective training strategies.

Check out Chris's site at https://www.chrisduffin.com/ and his LiftLab App that helps athletes optimize their training using tools that previously were out of range for most recreational athletes:

And check out my own book, Perseverance, Life and Death in the Subarctic, on Amazon or anywhere books, ebooks, and audiobooks are sold! https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/

Thanks!

Stephan Kesting

429 - Hybrid Training 1: Peaking for Power, Endurance, and Mental Strength with Mike McCastle Aug 04, 2025

Show notes

Mike McCastle smashed David Goggins' pullup record by doing 5,804 pull-ups in 24 hours while wearing a 30-pound backpack... and pulled an F-150 pickup truck 22 miles through Death Valley... and flipped a 250 lb tire for 13 miles... and climbed a rope for the equivalent distance of Mount Everest... and has trained MMA fighters, alpinists, and extreme adventurers like Colin O'Brady, the first man to cross Antarctica solo and unsupported.

As such, he's the perfect person to kick off our 4-part series on hybrid training, where we'll delve into the art and science of maximising strength AND endurance at the same time.

Some key areas covered include: - How hybrid training is about giving yourself options - Why strength training builds durability in joints and tendons - How to achieve your goals by reverse engineering the outcome - How to build mental toughness through conscious choices - Exactly how training should be tailored to individual needs and goals - Why recovery is crucial for optimal performance. - How to include skill development within your sport into your training phases - The methods Mike has used to create chaos in training to prepare for unpredictability - How training often and testing rarely is key to success.

Subscribe to this channel to be notified of new episodes in this series when they come out!

Check out Mike's website at https://www.mikemccastle.com/ and his Instagram at https://www.instagram.com/mikemccastle/

428 - Tom Callos, A Black Belt and Gentleman Jul 23, 2025

Show notes

Martial arts pioneer Tom Callos came onto The Strenuous Life Podcast to discuss the California martial arts scene in the wake of Bruce Lee, the importance of taking your training out of the dojo and into the world, how your students can become your school's most effective advertising, being BJ Penn's first BJJ instructor, and his thoughts about BJ's current struggles.

Tom has owned several martial arts schools, worked as a business and curriculum consultant to the international martial arts community, competed regionally, nationally, and internationally, and was a member of an internationally renowned demonstration team.

Follow Tom on Instagram @tomcallos.

And check out my best-selling book "Perseverance, Life and Death in the Subarctic", available everywhere including Amazon: https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ Cheers! Stephan Kesting

427 - Overcoming Doubt and Anxiety in Competition, with Sports Psychologist Haley Perlis Jul 08, 2025

Show notes

Today let's learn from sports psychologist Dr. Haley Perlis, who delves into the competition mindset, developing mental toughness, managing stress, avoiding burnout, the psychology of extreme sports, and how your core values shape your life and sport.

Find out more about Dr Perlis at https://drhaleyperlus.com/

And to get a glimpse into the mental aspect of dealing with suffering and self doubt check out my book, Perseverance, Life and Death in the Subarctic at https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/

Thanks! Stephan Kesting

426 - What Needs to Change to Do Jiu-Jitsu after Age 35 Jun 24, 2025

Show notes

Today I'm joined by wrestler, jiu-jitsuka, and author Chris Jessulat (https://www.thewrongsideof35.com/) to discuss the best practices for staying relevant on the mats as you enter your fourth decade and beyond...

00:00 Training as an Older Grappler

02:48 The Transition from Competitive to Recreational Training

05:46 Physical Changes and Changing to a Mobility Focus

08:34 Quantifying Progress in Jiu-Jitsu

11:47 Breaking Through Training Plateaus

14:23 Comfort in Unfamiliar Positions

17:11 Training Strategies for Older Grapplers

29:35 Creating Positive Training Environments

31:12 The Impact of Focussing on Recovery and Positive Lifestyle Choices

33:41 Proactive Injury Management and Recovery Strategies

37:44 Navigating Injury Diagnosis and Treatment

40:51 Adapting Techniques and Mindset in Training

44:22 Reflections on Writing and Sharing Martial Arts Experiences

48:26 Lessons Learned from Martial Arts Training

51:20 The Importance of Community in Martial Arts

If you've read this far down then check out my best-selling book Perseverance, Life and Death in the Subarctic, available everywhere including Amazon: https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/

425 - Optimal BJJ Competition Mindset, with Rob Biernacki Jun 09, 2025

Show notes

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:

Gripfighting and Kuzushi with Rob Biernacki: https://www.grapplearts.com/gripfighting
Omoplata 2.0 with Stephan Kesting: https://www.grapplearts.com/omoplata/
Perseverance, Life and Death in the Subarctic, by Stephan Kesting h ttps://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/
BJJ Concepts by Rob Biernacki: https://www.bjjconcepts.net

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

Thanks, Stephan Kesting

424 - Writing the Ultimate BJJ Book, with Meerkatsu and Graham Barlow May 29, 2025

Show notes

It started as an April Fool's joke and then morphed into a BEAST of a book complete with 967 illustrations called "Brazilian Jiu-Jitsu, the Ultimate Illustrated Guidebook". In episode 424 I chat with renowned BJJ black belt, illustrator and designer Seymour Yang (better known as Meerkatsu) and his partner in crime Graham Barlow (the creator of the Tai Chi Notebook) about the core techniques of BJJ, modern vs traditional jiu-jitsu, and the process of bringing a new book into the world.

Check out the book here: https://www.meerkatsu.com/product/brazilian-jiu-jitsu-the-ultimate-illustrated-guidebook/

Cheers, Stephan

P.S. And while we're on the topic of books check out Perseverance, Life and Death in the Subarctic. While this isn't a BJJ book specifically, it does contain many of the lessons I learned about endurance, perseverance, and grit on the toughest expedition of my life.

Available on Amazon or wherever books are sold: https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/

423 - BJJ, Science, and D&D with Bryan Rumble May 06, 2025

Show notes

Bryan Rumble is a 2nd degree belt and a working scientist. In this episode we start out by talking about BJJ traditions, the depth of the art, and how the scientific method might be applied in jiu-jitsu. Then, at about the 23 minute mark, Bryan and I nerd out SUPER hard on Dungeons and Dragons and how it relates to martial arts training. You've been warned!

Check out Bryan's school in Brantford, Ontario at the links below

https://www.facebook.com/p/The-Rumble-Academy-100057419059340/

https://www.instagram.com/bryanrumble

And check out the memoir of my toughest solo trip ever, a 42 day solo expedition into the remote Canadian North where I dodged forest fires, stared down bears, and canoed raging rapids completely alone. Check out "Perseverance, Life and Death in the Subarctic" in hardcover, Kindle, and audiobook formats on Amazon or wherever you get your books!

https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/

Good luck with your training!

Stephan

422 - How to Condition Yourself to Deal with Adrenaline in Stressful Situations Apr 24, 2025

Show notes

The fight-or-flight reflex is always lurking just below the surface. When things get sufficiently stressful, our hormonal system dumps enormous amounts of adrenaline into our bloodstream, and—BOOM—suddenly we're ready for action.

That adrenaline serves a purpose: it elevates your heart rate, makes you much stronger, more pain tolerant, and able to ignore injury. If you ever have to lift a car off a child, you don't want to be calm. Instead, you want to be mad, scared, enraged—whatever it takes to get into that adrenaline-soaked state of high arousal to lift the damn car with your bare hands.

But that superhuman strength comes at a cost; as adrenaline floods your system, you lose a significant amount of fine motor control and higher brain function. Take whatever IQ you started with and cut it in half.

This episode of The Strenuous Life Podcast is an excerpt from the audiobook version of Perseverance, Life and Death in the Subarctic which you can check out anywhere you get books including the links below:

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: https://www.indigo.ca/en-ca/perseverance-life-and-death-in-the-subarctic/9781639368617.html

Good luck with your training and all your endeavors

Stephan Kesting

421 - BJJ Training and Conditioning Myths, with James Deirmendjian from Fit Fight Training Apr 04, 2025

Show notes

Three time IBJJ World medallist James Deirmendjian joins me to discuss optimal training methodologies and the science behind strength and conditioning for sport. We cover hacks to improve recovery, debunk common myths in the Jiu-Jitsu community, and go deep into the need for a more scientific approach to training and nutrition.

Follow and get in touch with James via https://www.instagram.com/fight_fit_training/ on Instagram.

And check out my best-selling book, Perseverance, Life and Death in the Subarctic at https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ and everywhere else physical, digital, and audiobooks are sold!

Cheers, Stephan Kesting

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