We talk with BJJ athlete and coach Sean Spence about building real confidence under pressure, smarter training without burnout, and why “framing” chaos works on and off the mat. We also dig into cross-training, youth development, and how longevity can live with peak performance.

• Sean’s path from fitness to Brazilian jiu-jitsu
• Why humility beats ego for faster skill gain
• Framing pressure to stay calm and think
• Managing training load to avoid burnout
• Cross-training for movement literacy and durability
• Coaching youth to build broad athletic skills
• Simple nutrition for fuel, recovery, and clarity
• Personal definitions of peak performance for longevity
• Consistency as the engine of progress

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