The Black Lion Blueprint is the podcast for busy, active people who want to get stronger, move better, and feel their best — without spending hours in the gym or making extreme lifestyle changes. Coach Frederick breaks down training, nutrition, and recovery into simple, actionable strategies you can apply right away to stay consistent and perform at a high level in sport and life. If you’re tired of feeling stuck, overwhelmed, or achy from doing too much or not enough, this show will help you...
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The Black Lion Blueprint is the podcast for busy, active people who want to get stronger, move better, and feel their best — without spending hours in the gym or making extreme lifestyle changes. Coach Frederick breaks down training, nutrition, and recovery into simple, actionable strategies you can apply right away to stay consistent and perform at a high level in sport and life. If you’re tired of feeling stuck, overwhelmed, or achy from doing too much or not enough, this show will help you...
The Black Lion Blueprint is the podcast for busy, active people who want to get stronger, move better, and feel their best — without spending hours in the gym or making extreme lifestyle changes. Coach Frederick breaks down training, nutrition, and recovery into simple, actionable strategies you can apply right away to stay consistent and perform at a high level in sport and life. If you’re tired of feeling stuck, overwhelmed, or achy from doing too much or not enough, this show will help you...
In this episode, Coach Frederick breaks down how to train smarter and stay injury-free. You’ll learn: How to manage training volume without burning outWhy sleep, nutrition, and stress management matter mostThe mindset shifts that build long-term durabilityLearn more about Black Lion Performance Coaching: https://www.blacklionperformance.com/
The Black Lion Blueprint is evolving. When I first launched, this podcast was built for fighters — training smarter, getting stronger, staying resilient through fight camps and beyond. But here’s the truth: the same principles that help fighters perform don’t belong only to them. They belong to every athlete and active adult who wants to train without pain, get stronger, and perform at their best. In this episode, I share the story behind the pivot — why I’m expanding the focus beyond combat ...
In This Episode: How Mo adjusted to a plateau in his development and learned to focus on small, meaningful improvementsWhy pressure and precision made all the difference in this fightThe mindset shift from being “just a dog” to becoming a high-IQ athleteWhy journaling, film study, and intention elevated his campThe moment during the fight when he realized “He doesn’t want this.”What it means to truly trust yourself in high-stakes momentsShoutouts to his team, sparring partners, and coaches wh...
Most fighters think they’re training explosiveness—but they’re really just moving fast with no real power behind it. In this episode of The Black Lion Blueprint, Coach Frederick breaks down why your “explosive” work isn’t translating to performance—and what to do about it. You’ll learn: The real difference between strength and powerWhy copying flashy drills without a strength base won’t get you knockoutsHow to program power work the right way (and when to leave it out)What most fighters get w...
In this episode of The Black Lion Blueprint, Coach Frederick unpacks a crucial—yet overlooked—truth about fighter development: training moves in seasons, and treating every month like “go season” is a fast track to burnout, injury, and plateaus. Whether you’re in a building phase, sharpening your tools, or recovering from a hard camp or life stress, this episode will help you understand how to adjust your training to match your current season—without guilt, ego, or guesswork. You’ll learn: Th...
Too many fighters think conditioning just means "doing more." But more circuits, more runs, and more sweat don’t always translate to better performance in the cage, ring, or on the mat. In fact, the wrong kind of conditioning can hurt your progress. In this episode of The Black Lion Blueprint, Coach Frederick breaks down what conditioning actually is, when it helps, and why most fighters are already doing more than they realize. You’ll learn how to stop guessing and start building real fight-...
In this special episode of The Black Lion Blueprint, Coach Frederick sits down with pro MMA fighter Stephanie “Stone Cold” Calderon just days after her second TKO win in less than two months. They talk about the emotional highs and behind-the-scenes struggles leading up to the fight, what it felt like to have the towel thrown in again, and how Steph overcame one of the hardest weight cuts of her career. We cover: The mental battle backstage before the walkout Why being a smart fighter beats ...
In this episode of The Black Lion Blueprint, Coach Frederick breaks down one of the most misunderstood parts of fighter training: simplicity. If you’ve ever been tempted to swap out your program for something flashier—or felt like your workouts weren’t exciting enough—this one’s for you. Because the truth is, the most dangerous fighters aren’t doing flashy drills or copying Instagram workouts. They’re just relentlessly refining the basics. You’ll learn: Why variety doesn’t equal results (and ...
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 progressHow to align your lifting with fight camp vs. off-campWhat real “carryover” looks like in trainingRemember: Strength & cond...
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 friendThe mindset he uses to stay focused and performHow balancing training, recovery, and life helped him dominateLessons athletes and coaches can carry into every competitionThis one is packed with heart, discipline, and powerful reminders about wh...
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 consiste...
Today’s a special episode of The Black Lion Blueprint as we sit down with pro boxer Muhammad Musharaf, fresh off his second pro fight and a dominant TKO victory. We dive deep into the preparation, the mental game, the adversity behind the scenes, and the lessons learned from stepping into the ring and getting the finish. Muhammad shares insights on: Managing nerves and visualizing successWhy being patient in the ring changed everythingHow amateur experience (or lack of it) shaped his pro app...
You can train hard, stay consistent, and still feel lost—if your purpose isn’t clear. In this episode of The Black Lion Blueprint, Coach Frederick dives into why effort without alignment leads to burnout, inconsistency, and frustration. You’ll learn how to anchor your training to something real—so even your off days move you forward. Let’s build something that lasts.
Most fighters are overtrained, under-recovered, and stuck in random programs that don’t actually make them better. In this first episode of The Black Lion Blueprint, I share the story behind why I created this system, the hard lessons I learned along the way, and how you can start training with purpose — not just pain. If you’re tired of feeling beat up, confused, or unprepared on fight night… this is for you. Tap in, take notes, and get ready to build the body that lasts.
The Black Lion Blueprint is the podcast for busy, active people who want to get stronger, move better, and feel their best — without spending hours in the gym or making extreme lifestyle changes. Coach Frederick breaks down training, nutrition, and recovery into simple, actionable strategies you can apply right away to stay consistent and perform at a high level in sport and life. If you’re tired of feeling stuck, overwhelmed, or achy from doing too much or not enough, this show will help you...
