In this episode, we sit down with Dean Lister, a 3x ADCC Champion and one of the early pioneers of leg locks in Brazilian Jiu-Jitsu.

Dean talks about growing up in a military family, getting his start in wrestling and Sambo, and eventually discovering Brazilian Jiu-Jitsu. He shares stories from his early training, the development of his leg lock game, and his memorable run through the 2003 ADCC Absolute Division.

Dean also discusses competing in PRIDE, training with some of the biggest names in Jiu-Jitsu and MMA, his return to ADCC in 2011, and the evolution of leg locks in the sport. We also get into competition mindset, coaching, women’s self-defense, the early days of submission grappling, and some wild stories from old-school Jiu-Jitsu tournaments.