Strength is a weapon—not a drain.

If your strength & conditioning sessions are leaving you sore, tired, and underperforming in sparring or pad work… this episode is for you. Coach Frederick breaks down how to stop letting the gym interfere with your skill work and start using it to support your fight performance.

You’ll learn:

• Why soreness isn’t a sign of progress
• How to align your lifting with fight camp vs. off-camp
• What real “carryover” looks like in training

Remember: Strength & conditioning isn’t your sport. It’s the support system. If your training isn’t making you a better fighter—it’s time for a better plan.

Subscribe for weekly episodes that help you train smart, recover better, and show up strong—physically and mentally.

Today’s a special episode of The Black Lion Blueprint.
I’m joined by fitness enthusiast, wrestling coach, and client Alex Lebhar, fresh off a first-place win at a charity wrestling tournament.
We dive into:

• Why Alex competes in honor of a close friend
• The mindset he uses to stay focused and perform
• How balancing training, recovery, and life helped him dominate
• Lessons athletes and coaches can carry into every competition

This one is packed with heart, discipline, and powerful reminders about why we do what we do.

Tune in and let it fly.

Watch here: https://youtu.be/CWMxZHlFrcs

If you enjoyed today’s episode, be sure to subscribe, leave a review, and share it with a fighter or coach who needs to hear this.
New episodes every week — teaching fighters how to train smart, recover better, and dominate inside and outside the fights.

In today’s episode of The Black Lion Blueprint, we’re diving into a lesson that separates fighters who grow year after year… from those who stay stuck:

Training inside a system — not based on emotion.

Most fighters are still training off feeling.
How hard the session felt.
What looked tough online.
Or whatever random drill seemed “cool.”

But lasting progress doesn’t come from guesswork.
It comes from intentional progression inside a flexible system.

In this episode, I break down:

• Why consistency isn’t the same as purposeful progression
• How emotion-based training keeps fighters stuck
• What real structured systems look like (and why they still allow flexibility)
• How to balance effort, smart adjustments, and recovery
• The real risks of chasing soreness, exhaustion, or ego over actual performance
• Why training phases like Accumulation → Intensification → Realization matter for long-term growth

If you’re tired of working hard but feeling stuck, this episode is for you.

📩 Subscribe for weekly episodes breaking down how to train smart, recover better, and build lasting performance.

🎧 Available on Spotify, Apple Podcasts, and YouTube.