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Two months in. Episode eight. Kind of wild already.

This one is all about your engine — not just “doing more cardio,” but actually understanding why you gas out and what to do about it.

I break down the aerobic system in simple terms, show you how it really works in a fight, and walk through the exact types of sessions I use with fighters to help them go hard, recover fast, and stop dying in round two.

In this episode, we get into:

• Why most fighters’ “conditioning” is just random suffering
• How to tell if your gas tank issue is training or nutrition
• The difference between having oxygen and actually using it
• When to use long steady work, nasty redline intervals, and threshold rounds without wrecking your skill sessions

This episode is for you if:

• You fade hard once the pace picks up
• Your heart rate spikes and never really comes back down
• You keep going on runs but nothing changes on the mats

If you’ve ever thought, “My technique is there… I just can’t keep the pace I want,” this one’s worth a listen.

Most fighters think “getting jacked” means slower hands and worse gas. But what they don't understand is that hypertrophy for fighters is a skill—timing, exercise selection, volume, recovery, and nutrition all have to fit your fight cycle so you add the right muscle without losing speed or lungs.

In this episode of Fight Science Made Simple, you’ll learn:
• When to run a hypertrophy phase (and when not to)
• How many days to lift and how to structure full-body sessions
• The key movements fighters need (squat, hinge, push/pull, single-leg, trunk, rotation)
• Reps, sets, and the two methods that drive growth: repetition & tempo
• How to manage soreness so mat work doesn’t tank
• Simple nutrition rules (surplus, protein targets) and recovery that actually builds muscle
• How to keep conditioning and explosiveness from falling off a cliff

If you’re moving up a weight class, undersized in your current one, or stuck with nagging injuries, this is your blueprint to add quality size—and keep your performance sharp.

Most fighters think injury prevention means stretching more, hitting the sauna, or booking another massage — but that’s not what builds longevity. The only real way to prevent injuries is by building a body strong enough to handle the demands of the sport. Without that foundation, you’ll stay stuck in the same frustrating cycle — train hard, get hurt, take time off, repeat.

In this episode of Fight Science Made Simple, you’ll learn:

• What actually causes most injuries (and why it’s not just bad luck)
• The biggest mistakes fighters make when trying to stay pain-free
• Why rest and recovery tools alone won’t keep you healthy
• The best strategy for injury prevention you can start doing today

If you’re tired of nagging injuries, pulled muscles, or feeling like your body can’t keep up with your work ethic — this one’s for you. Learn how to train smarter, build true resilience, and stay in the fight for years to come.

Get The Strength & Conditioning Code Book: https://stayonthemat.com/sccode-page

Most fighters think mindset is all about grinding harder, pushing through pain, and proving how tough you are, but that’s part of the truth. Real mental strength isn’t about how much you can take; it’s about how well you can adapt, stay grounded, and keep joy in the process. Without that balance, burnout and doubt are inevitable.

In this episode of Fight Science Made Simple, you’ll learn:
• The difference between old-school toughness and a true championship mindset
• How to stay disciplined without losing your love for the game
• A simple three-step method to spot and rewire the beliefs holding you back
• How to train your mind with the same focus and intent you bring to the gym

If you’ve ever felt stuck, anxious, or like you’re your own biggest obstacle, this one’s for you. Mastering your mindset is what separates fighters who just survive the grind from those who truly love it — and keep winning for years to come.

Most fighters think recovery is all about cold plunges, saunas, and massages, but those are just the extras. Real progress happens when you master the science of recovery for fighters — how your body adapts, rebuilds, and comes back stronger after hard training. Without it, you’re headed for burnout, injuries, and plateaus.

In this episode of Fight Science Made Simple, you’ll learn:

• Why recovery is where real gains happen.
• The 5 stages of training stress and how to avoid overtraining.
• The Recovery Pyramid and why sleep and nutrition come first.
• How to use HRV, resting heart rate, and recovery data to train smarter.

Whether you’re an MMA fighter, BJJ athlete, or martial artist, mastering recovery is the key to training harder, preventing injuries, and performing at your peak for years to come.

Fueling your body before training can be the difference between a sharp, energized session and one where you gas out halfway through. Eat too much or the wrong foods, and you’ll feel sluggish and heavy. Eat too little, and you’ll run out of gas before the warm-up ends.

At Fight Science Made Simple, we teach fighters a simple system to solve this: the 4-2-1 Rule. This pre-training nutrition framework shows you exactly what to eat four hours, two hours, and one hour before training so you have steady energy, avoid stomach issues, and perform at your best.

In this article, we’ll break down:

• Why pre-training nutrition is a game-changer for fighters and martial artists.
• The 4-2-1 Rule and how to apply it to your daily training.
• Actionable examples of meals and snacks you can start using today.

Whether you’re a hobbyist, a competitor, or a pro, mastering pre-training nutrition will immediately improve your performance and recovery.

Most fighters don’t gas out because they’re “out of shape.” They gas out because they’ve been training the wrong way. In this episode, we break down the truth about fight conditioning—and why roadwork, endless sparring rounds, and random high-intensity sessions aren’t enough to keep you sharp when it matters most.

You’ll discover:

• The three pillars to real fight conditioning
• Why traditional approaches to cardio leave fighters burned out or flat on fight night
• Simple, actionable steps you can use today to start building a gas tank that lasts

If you’ve ever wondered why you fade halfway through sparring, or why your cardio never seems to match the work you put in, this episode will give you the clarity—and the blueprint—you need.