The Black Lion Blueprint
By: Frederick
Language: en-us
Categories: Health, Fitness, Education, Self Improvement, Nutrition
The Black Lion Blueprint helps busy athletes and active adults train smart, recover faster, and perform at their best — in sport, work, and life. Each episode gives you practical strategies to stay injury-free, build strength, and boost energy without spending hours in the gym.
Episodes
Simple Workout Plan for Busy People (2–3 Days/Week)
Oct 27, 2025The 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 take control of your fitness with a smarter, more sustainable approach.
Injury Prevention & Durability pt. 2 | Ep.10
Oct 22, 2025In this episode, Coach Frederick breaks down how to train smarter and stay injury-free.
You’ll learn:
Learn more about Black Lion Performance Coaching: https://www.blacklionperformance.com/
Duration: 00:41:45Injury Prevention & Durability pt. 1 Ep. 9
Oct 06, 2025In this episode we talk about how to prevent and reduce overuse injuries and how to become more durable. Hope you enjoy the episode.
Special Episode: The Pivot
Sep 28, 2025The 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 sports, who this podcast is for (and not fo...
Duration: 00:03:24The Power of Pressure | Muhammad Musharaf Fight Recap & Growth Journey
Jul 13, 2025In 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 who helped make this win possible Duration: 00:40:25Why Your Explosive Training Isn’t Working (Fix This and Finally Hit Harder)
Jun 02, 2025Most 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 wrong about med ball throws, jumps, and Olympic liftsH... Duration: 00:30:52Training in Seasons — How Smart Fighters Adapt for Longevity
May 26, 2025In 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:
The 3 training seaso... Duration: 00:20:49Smart Conditioning for Fighters — What Actually Works
May 19, 2025Too 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-ready endurance—without burning yourself out.
You’ll learn:
Why yo... Duration: 00:50:44Special Episode - Back-to-Back TKOs, Mental Grit, and Knowing You’re Built for This | Stephanie “Stone Cold” Calderon
May 18, 2025In 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 walkoutWh... Duration: 00:45:26
Simplicity Over Sexy — What Actually Builds Fighters
May 12, 2025In 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 when it actually backfires)What makes "boring" training so effective for strength, powe... Duration: 00:22:44Stop Letting the Gym Steal From Your Skill Work
May 05, 2025Strength 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 & conditioning isn’t your sport. It’s the support system. If your training...
Duration: 00:20:51Special Episode: Alex Lebhar — Winning, Mindset, and Wrestling for a Greater Purpose
Apr 30, 2025Today’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:
This one is packed with heart, discipline, and powerful reminders about why we do what we do.
Tune in and let...
Train With a System, Not Emotion
Apr 28, 2025In 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 pu... Duration: 00:24:43Special Episode – Muhammad Musharaf | Fresh Off a TKO Victory
Apr 27, 2025Today’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 hi... Duration: 00:51:24Performance Without Purpose Is Just Activity
Apr 21, 2025You 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.
Duration: 00:26:12The Training Blueprint That Fighters Actually Need
Apr 21, 2025Most 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.
Duration: 00:29:06