JRE MMA Show #184 with Aljamain Sterling

Advanced Grappling: Precise Adjustments for Maximal Control

The Head-And-arm Choke Is More Effective When the Top Fighter Places Their Knee on the Opponent's Sternum to Create Multi-Directional Pressure

Joe Rogan and Aljamain Sterling break down details of the head-and-arm choke, emphasizing the advanced finishing mechanics that distinguish elite grapplers. Rogan notes that placing the knee on the opponent’s sternum while maintaining the head-and-arm squeeze creates a multi-directional crushing effect. This knee pressure prevents the bottom fighter from escaping since it flattens them out and eliminates their ability to turn, thereby overwhelming defense tactics like grabbing the leg or looping over. Sterling adds that the effectiveness diminishes if the opponent manages to turn onto their side, making the ideal time for this adjustment before they get perpendicular to the mat. Rogan refers to this sternum-crushing finish as “the impaler,” highlighting its nastiness when combined with proper choke mechanics.

Back Control Dominance: The Attacker's Ability to Maintain Position and Threaten a Choke

Both analysts praise high-level back control, citing specific moments where an attacker seamlessly transitions and maintains dominant position. Rogan admires fighters who exploit opportunities, such as pretending to stand to force defensive reactions and then capitalizing with immediate attacks, keeping the opponent in a perpetual state of vulnerability. Sterling notes elite grappling is marked by adjustments in response to the opponent’s movements, so the attacker is “a backpack” that’s nearly impossible to shake off once locked in. The ability to secure a figure four on the body and threaten chokes while neutralizing defensive grips is emphasized as the highest level of positional control.

Submission Defense: Head-And-arm Choke

Sterling describes the classic defense against the head-and-arm choke: grabbing the attacker’s leg and looping over. However, with sternum pressure from the top, this defense is less effective. He recounts personal experience struggling to finish high-level opponents in this position, reinforcing the need for precise application of pressure and positioning.

Power In Striking: Biomechanics Over Circular Motion

Turning Sidekick: Straight-Line Power and Impact

Joe Rogan explains that generating maximal power with a turning sidekick comes from channeling energy in a straight line. Most people throw spinning kicks in a circular motion, which does generate force, but true power is achieved by turning and driving the kick directly through the target with full hip and core engagement. Rogan contrasts spinning roundhouse and sidekicks, stating his method—“a turning sidekick”—produces hospital-grade impact. Targeting this straight path maximizes transfer of force, as seen in knockout highlights by fighters like John Jones against Stipe Miocic or his own past competition footage.

Fist Size and Hand Length Contribute To Punching Power, but It Can Be Developed Through Technique and Leverage Like Tommy Hearns and Deontay Wilder

Discussing punching power, Rogan and Sterling acknowledge natural edge in fighters with large hands and long reach—attributes seen in top punchers like Deontay Wilder and Thomas Hearns. However, they emphasize that proper technique, torque, and full-body alignment are what truly generate knockout force. Rogan likens the biomechanical difference to arm-punching versus structured, full-body punches: when a punch lands clean at the end of a straight line with optimal leverage, as with Hearns or Wilder, it’s nearly unabsorbable.

Footwork Differentiates Elite Strikers By Controlling Range and Overwhelming Opponents' Nervous Systems

Lateral Footwork and Cutting Off Opponents Create Distance Advantages For Tall Fighters With Superior Reach

Sterling discusses the critical role of lateral movement—pivot steps, side steps, and cutting off the cage—in helping rangy fighters leverage their reach while avoiding exchanges in the pocket. He cites Ian Gary’s movement and range control, especially against shorter or more compact opponents who struggle to find openings. Fighters who can feint, juke, and continually readjust outside the opponent’s striking lane make themselves difficult targets and can set the pace and geography of the fight.

Elite heavyweights like Cyril Gane exemplify this approach, as Rogan notes he often fights bigger punchers without absorbing damage due to his “giant man plyometrics” and evasive movement. Such fighters almost never get hit flush, showing that sophisticated footwork translates directly to longevity and dominance.

Elite Strikers Use Feints To Fatigue Opponents, Slowing Reaction Times and Prompting Early Defensive Movements

Sterling explains that feints not only open tactical opportunities but also mentally and physically fatigue the opponent by constantly challenging their nervous system. Over time, feints wear down defensive reflexes, forcing the opponent to commit early or misjudge true threats, leading to more scoring openings as the fight progresses. Rogan adds that the ability to overwhelm with movement, unpredictability, and stance switches separates world-class strikers from merely good ones ...

Weight cutting remains one of the most dangerous and controversial aspects of combat sports. Joe Rogan and Aljamain Sterling discuss the serious health risks, competitive imbalance, and possible reforms aimed at making fighting safer and more fair.

Weight-Cutting Practices Risk Health and Create Unfair Advantages, Compromising Fighter Safety and Fight Quality

Fighters Lose Muscle and Organ Function Dehydrating to Make Weight, With Some Dropping 40 Pounds, Leaving Them Depleted Despite Meeting the Weight Limit

Joe Rogan and Aljamain Sterling highlight the extreme lengths fighters go to in order to make weight. Sterling describes how, despite his natural walking weight being in the high 160s or low 170s, he has cut down to 135 pounds in stages, requiring months of careful dieting and dehydration. Rogan points out the general misunderstanding among casual fans, explaining that fighters aren’t just losing fat; they’re stripping their bodies of water, draining muscles and organs to dangerously low levels. Sterling agrees, sharing how the process damages performance, especially at the championship rounds when depleted fighters run out of energy. He observes a big difference in his endurance between training at his natural weight and competing after a severe cut.

Sterling also mentions that while using intravenous (IV) rehydration used to be a practice, its ban made little difference for him, and he doesn’t feel a significant performance boost from IVs. Instead, he believes slow, gradual weight loss is far healthier but not always feasible, especially with quick fight turnarounds. Severe dehydration, Rogan notes, is the "worst part about fighting," leaving fighters diminished at the moment they're supposed to be at their best.

Full Health Training vs. Severe Dehydration: Impact on Championship Performance

Sterling draws a sharp contrast between the energy and resilience he feels at higher weight classes, like 145 pounds, versus the depletion he experiences after cutting to 135. At his more natural weight, he has more durability, cardio, and overall health, whereas at the lower weight, he struggles in the later rounds and must conserve energy, which often affects fight quality.

Same-Day Weigh-Ins Curb Dangerous Weight-Cutting While Keeping Competitive Integrity

Same-Day Weigh-Ins Limit Fighters to Minimal Weight Cuts

Rogan and Sterling discuss how current day-before weigh-ins enable fighters to recover from major cuts and enter the cage much heavier than their division’s official limit. Sterling argues that enforcing same-day weigh-ins, much like at the amateur level, would practically limit how much weight fighters could safely cut—typically five pounds or less—since there’s no time to rehydrate.

Sterling suggests giving fighters a four-hour window between weigh-in and competition to eat and prepare, which would force athletes to fight at or near their natural weight. Rogan agrees, arguing this would naturally weed out those attempting to lose 20 pounds in a day for a competitive advantage; they would quickly learn the risks outweigh the rewards.

Same-Day Weigh-Ins Would Push Fighters to Compete At Natural Weights, Encouraging 155 or 165 Pounds Instead of Extreme Cuts to 135 Pounds

Sterling says that, under same-day weigh-ins, he’d be forced to fight at 155 or possibly 170 pounds—divisions closer to his natural walk-around weight—instead of undergoing extreme and unhealthy cuts. He notes 165 pounds would be an ideal division where fighters of similar size and fitness could compete at full strength, leading to better performance and health.

More Weight Classes at Ten-pound Intervals Would Reduce Pressure for Extreme Weight Cutting

Boxing's Logical Weight Classes; UFC's 170-185 Gap Promotes Unhealthy Cutting

Both Rogan and Sterling agree that another key reason fighters attempt extreme weight cuts is the large gap between UFC weight classes, especially the 15-pound jump from 155 to 170 and the 20-pound jump from 185 to 205. Boxing, they point out, uses far more divisions with increments as small as three to seven pounds, minimizing the incentive for drastic weight loss.

Rogan advocates for the UFC and MMA in general to ...

The UFC's business model, particularly how it handles fighter compensation, attracts ongoing criticism from athletes, commentators, and fans alike. Issues such as performance bonuses, the role of judging, fan/media treatment of athletes, and the fairness of title shot distribution raise questions about both the financial stability of fighters and the integrity of the sport.

Performance Bonuses Jeopardize Fighter Quality and Futures Based On Judging Reliability

Fighters' Financial Security Relying On Judges' Decisions Is Unreasonable

Joe Rogan strongly objects to the UFC’s structure that ties a significant portion of a fighter’s pay to “win bonuses” decided by judges. He points out the inherent unfairness of leaving a fighter’s financial security—and by extension, their ability to provide for their families—up to the subjective and sometimes flawed verdicts of judges. Rogan asserts that fighters are already competing at their highest possible level; their effort is not driven by the mere presence of a win bonus. Instead, the system introduces needless unpredictability, making fighters’ futures dependent on decisions that judges sometimes get “100% wrong.”

Fighters Always Compete At Their Best; Bonuses Don't Drive Effort but Add Financial Unpredictability Based On Subjective Outcomes

Rogan and Aljamain Sterling agree that, at the elite level, fighters never hold back and always strive to win, regardless of bonus incentives. Sterling shares that, while exceptionally large bonuses like at UFC 300 can generate excitement and extra motivation, actual fight dynamics—such as a cautious or clinch-heavy opponent—can dictate outcomes regardless of personal drive. Ultimately, performance bonuses do not change the fact that fighters risk their health and careers each time they step into the Octagon, with their compensation tied to unpredictable and inconsistent judging.

Imperfect Judging and Inconsistent Decisions Make Attaching Significant Financial Consequences Inappropriate

Rogan argues that unless judging were perfect—which it often is not—no reasonable justification exists for tying career- and life-altering financial stakes to such a flawed system. He gives the example of highly anticipated but lackluster fights, such as Francis Ngannou vs. Derrick Lewis, where mutual caution resulted in a widely panned contest despite both men’s reputations as knockout artists. These outcomes are often the product of competing skill sets rather than a lack of effort or desire for bonuses. Moreover, the presence of subjective and sometimes controversial judging decisions only compounds the risk and unpredictability for fighters.

Judges' Perfect Bonuses Destabilize Athletes' Health Risks

Sterling and Rogan further emphasize that fighters already face enormous health risks and career instability; adding unreliable bonus-based pay deepens that insecurity. Rogan reiterates that “you’re giving too much of their career…to the whims of people that sometimes get it wrong 100%.”

Respectfully Deliver Legitimate Criticism of Fighters, but Many Fans and Media Deliberately Provoke Them With Inflammatory, Clickbait Questions About Sensitive Topics Like Fighter Pay

Both Sterling and Rogan highlight that legitimate criticism exists in fighting, but it should be delivered respectfully. Instead, many fans and media figures provoke fighters with inflammatory or clickbait questions—especially about sensitive issues like fighter pay—often to stir controversy or gain attention. Sterling notes that whenever he discusses fighter pay, scrutiny increases, whereas more outspoken individuals like Sean Strickland sometimes face less backlash despite being more controversial. Both men describe how antagonistic criticism can become deeply personal or disrespectful, with fans provoking fighters online or in media simply to ge ...

Sterling, 37, Excels in the 145-pound Class With Unusual Career Advantages

Aljamain Sterling, now 37, has found new life competing in the 145-pound class. He notes that his natural weight while fighting at 145 pounds hovers around 168 to 172 pounds, which makes the cut less stressful than competing at 135 pounds. Sterling explains that he eats the same way but feels significantly lighter, largely due to diminished anxiety surrounding weight cutting. He observes that his body reacts more positively and healthily to the cut, stating, “Your body didn’t hold onto it as much…your body kind of just recognizes what’s happening. You’re like, oh, this is a nicer weight cut. Yeah, you’re healthy now.” Both Sterling and Joe Rogan agree that this move has made Sterling not just healthier, but also smarter and more experienced as a fighter. Rogan points out that it’s remarkable for Sterling to have a world championship opportunity at 37, calling a potential title win at featherweight “the Cinderella ending” for his career.

Sterling himself reflects on his evolution, feeling that he is “better and smarter than I’ve ever been before,” citing his experiences and fights as evidence that he now performs at a world championship level at 145 pounds. With less weight-related stress and improved cardio, Sterling feels he’s a more dangerous contender despite his age.

Sterling's Elite Grappling: Back Control and Submission Defense Make Him Among the Sport's Most Dangerous Grapplers

Sterling’s skill as a grappler has set him apart in mixed martial arts. His takedown and control abilities have allowed him to submit even highly skilled grapplers, such as Cory Sandhagen. Sterling attributes this success to his willingness to teach his partners advanced defensive techniques, explaining that this philosophy forced him to evolve further. As his training partners improved, Sterling had to develop new tactics and rework his approach to maintain his dominance, adapting to their increasing resistance and ability to read his movements.

He describes the nuances of this progression: “When I do this, I can’t just get an easy takedown...He’s now challenging me…breaking my posture...How do I readjust, post my hand, get height again, attacking the legs, taking them back the other way or coming through the middle...There’s just so many little nuances.” This constant push for adaptation keeps Sterling at the top of the grappling hierarchy, making his back control and submission defense among the sport’s best.

Title Shot Vs. 145-pound Champion Next for Sterling, Few Contenders Cause Scheduling Issues

As the former 135-pound champion seeking a title shot in a healthier weight class, Sterling’s path is presently complicated by the scheduling and availability of other contenders. He points out that most potential opponents are already booked, and LaRone Murphy—whom Sterling considers the most logical challenger—is sidelined with an injury. “Everyone’s got to fight. LaRone’s the only guy who would make the most sense in my opinion. But like I said, I heard he was hurt.”

Shelving other names like Pico, who is now matched with Zalao, and Vallejo’s, Sterling observes that there aren’t many compelling options for a non ...

Sterling's Funk Harbor Rum: Authentic Jamaican Sourcing and Investment

Aljamain Sterling is deeply involved with Funk Harbor Rum, a passion project and growing business he co-founded to connect his heritage and entrepreneurship. Sterling ensures the rum is genuinely Jamaican, sourcing it from Worthy Park Distilleries. He personally visits these distilleries, learning the process and maintaining authenticity—insisting the rum be 100% Jamaican to avoid misleading branding. His commitment extends beyond sourcing; Sterling is hands-on with every aspect of the company, including branding, labeling, and directly investing his own money. He takes pride in operating Funk Harbor as his actual company, not merely as a celebrity endorsement.

Funk Harbor's production includes rum aged two to five years under the tropical sun, with blends made from both pot still and column still Jamaican rums. The company has grown quickly, doubling its revenue year-over-year since launching. Sterling leverages his network to seek distribution expansion, especially in major markets like California. Connections with restaurant groups—such as King's Seafood—have opened doors in the hospitality sector, often arising serendipitously through fans or businesspeople who discover the brand through interviews or social media. Sterling is proud to include the public in the Funk Harbor journey, offering a community app (joinfunkharbor.com), online sales (funkharborrum.com or funkharborspears.com), and crowdfunding opportunities for supporters who want to participate in the business’s growth and benefit from its “perks.”

Sterling's Philosophies on Engagement and Social Responsibility Guide His Business and Public Interactions

Sterling approaches his ventures and public persona with honesty and a commitment to social responsibility, principles that guide his stance both as an athlete and as a business owner. He has been candid—sometimes controversially so—about fighter pay and company management, notably expressing complex opinions about UFC policies and the structure of athlete compensation. Sterling often navigates the resulting controversies with openness, focusing on constructive dialogue even when facing pushback.

He frequently contrasts his experience in the United States with the realities faced in other countries. Sterling values the freedoms and opportunities present in America, especially after traveling abroad and witnessing firsthand the restricted liberties and social challenges elsewhere. He acknowledges that while America is not perfect, the ability to pursue diverse opportunities is unique and something for which he feels immense gratitude.

Sterling's Eastern Europe Travels Reveal Historical Tensions Affecting Current Interactions

Sterling’s travels through Eastern Europe—visiting places like Serbia, Albania, Kosovo, and Georgia—gave him direct encounters with the long-standing social and political tensions of the region. He recounts being present during incidents revealing underlying hostilities, such as an episode in Serbia where a local threatened to use a grenade because of an Albanian friend’s heritage. He describes the region’s atmosphere as marked by recent wars, land disputes, and deep-seated resentments that often surface even during ordinary interactions, sometime ...