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#464 Alex Sterner - Can A More Skilled Fighter Beat A Heavier Opponent In MMA?

#464 Alex Sterner - Can A More Skilled Fighter Beat A Heavier Opponent In MMA?

Author: Andrew Coates April 28, 2026 Duration: 58:42
Lift Free And Diet Hard with Andrew Coates
HealthHealth & FitnessFitness

Alex Sterner is a black belt in Brazilian Jiu Jitsu and a strength coach who specializes in training fighters. He joins me to share his insight and experience about:


Does weight difference matter in MMA

Does weight difference matter more or less in different sports and different situations

What are the benefits of learning a martial art

Should everyone learn a martial art

Does media popularity create surges in interest in specific martial arts, like with karate and The Karate Kid in the 80’s

How does BJJ guard against the over commercialization that happened to karate

How do weight cuts work for fights

What are the pros and cons of weight cutting for fights

Does building muscle make fighters slower and less flexible

Are injuries prevalent in MMA

And much more


Instagram: @alex.sterner


CHAPTERS


00:16 Meet Alex Sterner

00:38 Weight Classes Reality

02:30 Technique Versus Size

06:32 Why Train Martial Arts

09:56 Is It For Everyone

12:56 Aggression And Social Benefits

14:39 Fighters Humility And Power

19:22 Which Sports Favor Size

22:03 Media And The BJJ Boom

28:45 Dean Guedo Worlds Story

29:52 Which Arts Win MMA

30:42 Why Sparring Matters

31:59 Wrestling Controls Fights

33:24 Aikido And Street Myths

36:31 Traditional Arts Benefits

37:45 Why Fighters Cut Weight

39:26 How Weight Cuts Work

41:28 Weigh In Timing Effects

42:23 Culture And Control Mindset

44:33 Build The Savage You

47:30 Strength Versus Technique Debate

50:44 Kids Learn Faster Explained

52:06 Jiu Jitsu Resists Strength And Conditioning

54:37 Injury Rates And Load Management

56:38 Training Risk And Time

57:56 Where To Find Alex

58:28 Final Thanks And Wrap


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• Subscribing and checking out more episodes

• Sharing it on social media (tag me — I’ll respond)

• Sending it to someone interested in MMA or martial arts


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Andrew Coates hosts Lift Free And Diet Hard, a conversation grounded in the belief that strength and wellness are built on more than just routines. This podcast moves beyond quick fixes to examine the principles and personal stories that shape a sustainable, intentional life. You’ll hear from a variety of inspiring guests who share not only their expertise but also the real-world challenges and triumphs they’ve faced. The discussions naturally weave together the science of fitness with the practicalities of daily choices, offering a nuanced look at what it means to truly care for your physical and mental health. Each episode is designed to provide actionable insights you can use to navigate your own path, fostering resilience and confidence whether you're in the gym or the kitchen. By focusing on informed decision-making over dogma, the Lift Free And Diet Hard podcast becomes a resource for anyone looking to cut through the noise of wellness culture. Andrew facilitates these explorations with a focus on empowerment, ensuring every conversation adds a layer of understanding to the complex journey of building a strong, healthy life.
Author: Language: English Episodes: 50

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