Subscribe
Share
Share
Embed
Fight Science Made Simple is for fighters and martial artists who want to train harder, recover faster, and stay on the mat for life.
Each week, we break down strength & conditioning, nutrition, recovery, and mindset into straightforward strategies you can actually use in training. Simple, practical, and backed by real fight science—so you can keep chasing your potential, performing at your peak, and becoming the fighter you’ve always wanted to be.
What is going on? Welcome to episode 15 of the Fight Science made simple podcast, first podcast of 2026. Let's go. If you're new here, welcome, I'm coach Adam Snyder. I'm a performance and recovery coach.I'm an academic fighter, and I'm a lifelong martial artist. My whole goal with this podcast is, like the title states, to make fight science simple. We break down straining, conditioning, nutrition, recovery, mindset strategies, fighters, everything that you need off the mat to help you crush it when you're on the mat or in the cage. So if you're new, welcome. If you're a repeat, [...0.5s] also welcome.Happy to have you back. Um, [...0.6s] we make these podcast every single week, like I said, and the best thing that you can do to support the podcast is either [...0.5s] follow [...0.4s] the podcast so you don't miss out on any episodes that are coming, or send the podcast to someone that you know that might love it.A training partner, a teammate, something like that, a coach, someone that you believe can get a lot of value out of the podcast. The more people that we send these podcasts to, the bigger impact that we're going to have on the combat sports world.So happy to have you here. Happy to lock in for an incredible 2026. Super grateful. We made 14 podcast in 2026. This year, I'm coming for 52 podcast every single week. We're being dropping heat and today is gonna be [...0.5s] an incredible podcast. I'm about to put you on some game. I'm going to give you the only playbook that you will ever need.Writing and creating a strength and conditioning program for combat sports and for fighters. We're gonna be covering a lot. We're gonna talk about how often you should be lifting, the frequency, how much volume you should be lifting reps and sets the intensity, how much weight you should be lifting.We're also gonna be talking about exercise selection, exercise order. We're gonna talk about how your strength and conditioning should change depending on whether if you're fighting, whether if you're out of camp.And then I'm gonna give you some templates that you can follow that can kind of plug and play at the end to help you create your own strength and conditioning programs. I have a bunch of notes in front of me that I'm gonna be referencing.I spent a lot of time putting this together. I don't wanna miss anything. I wanna jam pack this thing with value. Um, [...0.6s] I'm gonna be talking generally about fighting, specifically MMA fighting, just because I'm an anime fighter.I primarily work with anime fighters, although I have a lot of Muay Thai athletes, boxers, jiu jitsu athletes, wrestlers that are on the program. And [...0.5s] typically [...0.6s] the principles that are used to create strength and conditioning programs for different combat sports don't really change much.You hear a lot about sport specificity, sport specificity, and I'm one of those people that preaches sport specificity, but sport specificity doesn't mean we recreate the wheel for every single combat sports.There's just a couple variables. They're typically small changes that we make to [...1.0s] program a strength and conditioning routine to be more specific to the sport that an athlete is doing.And [...0.6s] honestly, more important than sport specificity is individuality. What are the individual needs of each athlete? What is each athlete's weakness? Where are their strengths? What are you able to do? What is your experience level? What are your injuries? What are, what do we need to improve in the weight room?And that [...0.5s] tends to be more important. The athlete individual, [...0.6s] athlete individuality tends to be more important than [...0.5s] the sport specificity itself. So this is gonna be a general overview. Like I said, there are a lot of variables that go home and apply when creating a strengthening conditioning program.My job as a straining conditioning coach is to support an athlete. Skill training [...0.8s] programs that I write do not replace skill training and they do not trash our athletes for skill training. It makes them feel better on the mats. And because of this, we have to take a lot of variables into account.The amount of school training that they're doing, what their recovery is like, do they have any fights coming up? Are they in camp or they out of camp? What is their experience level? What equipment do they have access to? What injuries are we dealing with? What are their strengths and weaknesses?We have to take all of that into account. We have to identify a specific outcome. What are we looking to improve in the weight room? Is it strength? Is it mobility? Is it power? Is it speed? Is it, is it injury prevention? And then we have to [...0.5s] achieve that goal with what we call the minimal viable dose NVD.What is the, [...0.5s] the most juice that we can get with the smallest squeeze? What is the least amount of work that we can do to get the biggest gains possible out of the weight room without it trashing your recovery and without it impacting your skills training or impacting you on fight night? And so it's a delicate balance.Is this years and years and years of skill and art that have got has gone into developing this?What I'm gonna give you today is just a general outline. Okay, [...0.6s] so we're gonna start with frequency. Frequency is basically how many days a week you're gonna be performing strength and conditioning. Um, and by the way, in today's episode, I'm going to be mainly talking about lifting.What you are doing in the weight room conditioning is a whole other episode. There are a lot of people in the camp of doing conditioning, just small amounts of conditioning within your strength training session.And there are other people that are in the camp of having designated conditioning days on their own. I typically tend to be more in the camp of having a designated, [...1.0s] excuse me a designated conditioning day.There are some instances where I have athletes that are stretched for time or their schedules a little bit tighter, or they just don't have the capacity to have strength days and conditioning days, or they just have so much skill, volume and intensity that having a separate strength day and a separate conditioning day tank them.And in those cases, then I like to incorporate conditioning on the same day as strength training. So I'll talk about that a little bit, but for the majority of this episode, we're gonna be primarily talking about what we are doing in the weight room.Okay, [...0.6s] so when it comes to frequency, how many days a week you're going to want to lift, it's either two days, three days, or four days, anything less. You're not going to get any real adaptation, any real change, your improvements out of what you're doing in the weight room. Anything more is probably a little bit too much.Typically, I find, like, for fighters, two and four is good. Three tends to be the best.But again, every single athlete is different. If you, there's a lot of things that it depends on, right, depends on what phase of the fight cycle you're in. If you're in camp, you probably don't wanna live four days. It's probably a good idea to lift closer to two or three days.I'm working with a pro fighter right now. He's a lightweight who's going up to welterweight. And in the initial phase of his program, we started with four days, cause we're looking to add muscle, so we need the higher volume, and we reduce the frequency and volume of the skill training, so we could really focus on going up away class. Now that he's in camp, we completely reduce the frequency.So now he's only lifting two days a week, because the intensity [...0.5s] and volume has gone up in a skill training. And we're not trying to build muscle anymore. We're just really focusing on power and speed and seeking for fight night.So the frequency, how many days you lift is going to really depend on the phase of the fight cycle that you're in, what you're trying to accomplish and achieve. If you're looking to add muscle, you probably are gonna be lifting more days than someone that's looking to build power in speed.You can still get great adaptations out of four days. Um, but it really depends on what you need to improve. Also, your sport is pretty important as well.If you're an MMA athlete, [...0.4s] you are training a lot of different art forms, grappling, wrestling, jiu jitsu, boxing, Muay Thai, and the main training has it all as on its own.You have so many different art forms in so many different sessions at so many different intensities that four days of lifting maybe too much volume for you to handle. And you may need three or two days.On the other side of things, if you're a grappler or you're a boxer and you're only training one art form, maybe the total [...0.4s] fatigue and stress that you're taking from your sport isn't as high as maybe an MMA athlete. And so you can afford to have more days out of your training.A general rule of thumb that I always like to follow is what's the maximum amount of days that we can lift without it negatively impacting your skill training. If you're lifting three days, but you're sore all the time and not performing on the mats, then you probably need to go down to two days.If you're lifting three days and you feel fucking amazing, maybe even like you could be working harder, like you have so much left in the tank, then maybe going up to four days is a good option.This is why talking to your coaches, having a really good understanding of your body tracking, not just your performance data, like how much weight you're lifting, how many reps and sets you're doing, how many days a week you're lifting, but also your recovery data, like your HRV and your sleep are really powerful tools to help you get the sweet spot on your frequency.Um, [...0.5s] typically when it comes to frequency, if we're looking at a two day week split, I typically program two full body days and the end towards the end of the podcast, I'm gonna talk about how specifically to structure those days, [...0.7s] but [...0.4s] a, a two day a week split is usually two full body days, a three day a week split.I'm either doing three full body days or an upper body day, a lower body day, and a full body day, and then a four day a week split. I'm typically doing two upper body days and two lower body days.You hear me say typically a lot because [...0.5s] nothing is set in stone. There's no one size fits all approach. Every single athlete is different and has their own demands and has their own needs, and I'm just using these variables.I, I like to think about it, like, like, I'm a I'm a, [...0.6s] I'm a music architect, right? I'm an audio engineer, and if you know anything about music, right, there's I, I know very little about music.I'm a mediocre musician, a little guitar, some productions, some drums, not much, but you have different levels, right, so you have the base, and you have the trouble, and you have the volume, and you have the different effects that you can add reverb and, and all these things.And it's a audio engineers job to get all of the levels just right to create a piece of art, create music. And that's what my job is as a strengthenitioning coach.We have all of these different variables whether it's volume or frequency or intensity or exercise selection. And my job is to figure out the perfect balance for each client. And what we really produce is art. Okay, so that's frequency. How many days a week you're lifting?Once we determine frequency, the next thing that we have to understand is like, what's our goal? What are you trying to accomplish in your weight room?Because we're about to talk about volume, intensity, reps and sets and then weight and really [...0.5s] all the volume and intensity is, it's just a tool that we play with to [...0.5s] cause a specific adaptation or achieve a specific goal in the weight room.And so typically if my goal in the weight room is to add muscle, we're probably going to play with a higher volume and a more moderate to lower intensity. If my goal in the weight room is to build strength, we're probably going to play with a lower volume and a higher intensity.We're gonna be lifting heavier weights. If my goal is to build power, then we're gonna be working with a lower volume because I wanna be as explosive as possible, and also a low lower to moderate intensity because we have to be able to move really fast.So what you're trying to accomplish in the weight room guides the volume and intensity that you are working with. Typically I'm gonna play with a rep range of anywhere from one to 10 reps on volume.If I'm on the power side of things, I mean one to three reps. If I'm in the strength side of things, I'm probably around one to four reps, maybe dancing with the five reps. And if I'm looking in the muscle building and hypertrophy side of things, I'm going to push that five to 10 reps. Now are you going to be building muscle working in lower rep ranges?Absolutely. Are you gonna be adding some strength working in higher rep ranges? Sure. Hypertrophy training and strength training are generally the same thing, but what really dictates which adaptation were tapping into is how heavy it gets. If we're getting pretty heavy, it's gonna be more strength.It was gonna be a little bit lighter, it's gonna be more [...0.7s] hypertrophy. And obviously the intensity comes into play as well, but we're gonna be talking about that [...0.6s] with your power training.We don't really wanna do more than three reps on any kind of power training because your alactic system that's the energy system responsible for power only last up to 10 seconds. You're not gonna be doing like a max effort clean for many more than 3 reps before you start slowing down.Same thing with Pliometric, same thing with medball, slams, ballistic exercises. So the volume is gonna be lower [...0.5s] on that.Okay, so typically like that one to 10 rep range is where we're sitting. If I'm really just focusing on my main compound movements and accessories, it's that four to 10 rep range.If we're really focusing on power exercises, it's that one to three rep range. Sets are gonna be anywhere. I mean, [...0.8s] you can see really, really solid results anywhere from like two sets [...0.4s] all the way upwards to 10 sets.But, you know, Instagram, the internet will have you believe you could do this crazy amount of workload to see progress, but you really don't.You really only need like two to six sets on any kind of muscle group a week to start seeing progress in those muscles and seeing progress in your strength or power.So [...0.8s] really the higher sets, like I'll work in the six or eight or 10 set range if I'm doing some dynamic effort work. So if we're doing like banded box squats or banded bench press or doing cleans or really explosive dedicated power work then I might do 10 sets of two or eight sets of three.But typically I'm chilling between two to five sets on my main lifts. We're chilling between four to 10 reps. And we're really being intentional.I think more important than anything else, more important than the volume, more important than the sets, more important than the exercises that you select is going to be the intent, right?If you're half assed in your reps, if you're putting a half assed amount of effort into your training, then you're going to get half assed results.If you're putting 100% effort, you're being super intentional with everything that you do, your present and in the moment and working your butt off, then you're gonna get stronger, you're gonna get faster, you're gonna get more explosive, you're going to [...0.8s] be more powerful.And [...0.8s] then some of these other variables like the volume and the sets and [...0.4s] the intensity and even the exercise selection, they're important, but they're not as important as the intensity that you put in.Okay? So that's volume as far as intensity is concerned. Typically for programming for my clients, I like them to be in a 0 to 2 reps in reserve range or RIR. Um, reps in reserve is pretty simple. It's basically [...0.7s] how many reps you have left in the tank at the end of a set.So let's say I'm programming squat for you and you're gonna be doing three sets of five at a 0 to 2 reps in reserve. That means you're going to be selecting a weight that when you finish your fifth rep, you could do maybe two more reps and then you would get to absolute failure.You only have two more reps in the tank. And so when you get to that point, instead of going to complete failure, you stop and you rack the weight. Okay um, typically this is where I like to stay for most athletes because we're not going to complete failure.We're training to near failure and this is really important. Like, if you're going to complete failure all the time, it's going to tank your recovery, and it's going to negatively impact your performance on the mat on the other side of things.If you're not going to near failure, if it's super easy or super light, you're not gonna put enough stress on your body to cause any kind of growth or adaptation.And so that's why I like the 0 to 2 reps in reserve range. Because sometimes you're gonna be going to failure, but most of the time you're gonna be right in that sweet spot of near failure.So you can make consistent gains and progress to your lifts, to your strength, your power, your speed without it tanking your recovery. Um, [...0.4s] there are other couple other ways that you can [...0.9s] program and prescribe intensity.Like, for example, percent of one rat maxed or RPE, which stands for a rate of perceived exertion. I typically prefer to program in reps and reserve for a couple of reasons. Um.The first, I don't really use percent of one rap max at all because it's a fixed [...0.6s] intensity and it doesn't allow athletes to auto regulate their intensity based on how they're feeling.So I might have somebody squatting and program 85% of their one rat max, but they just got sauced in a sparring session or they're just feeling beat up from fight camp and they go into training and they do 85% of their one rat max and either a, they can't do and it hurts their confidence or b, they get injured doing it.So it doesn't really allow wiggle room for auto regulation. Also, our clients aren't weightlifters or powerlifters. It doesn't really matter [...0.5s] your one Rap Max is as much. Um, [...0.6s] RPE [...0.5s] is basically a 1 to 10 rating system where like one is the easiest rep set workout you've ever done in the world and 10 is the hardest thing you've ever experienced. To me, a, it's easier to teach reps in reserve to my clients.I just find that I coach that better than RPE [...0.5s] and B [...0.4s] um, I think it's easier for clients to have understanding of, okay, I have two reps left in the tank versus like, oh, that was an 8 out of 10. Intensity. It just, it's not as [...0.5s] quantifiable to me as reps and reserve.I know a lot of coaches love RPE and some athletes like it as well, but for our philosophy at Fight Science and what resonates with me as a coach and what I'm better to communicate with our athletes is reps in reserve. And that's why we use reps in reserve for the intensity side of it.Okay. So we have our frequency, we have our volume, we have our intensity. How much weight you're gonna be doing? Um. Another really important thing to keep into account when you're creating your strength and conditioning program is the phase of the fight cycle that you're in.A lot of fighters that I talk to do the same thing year round, regardless of how they have a fight or not. And this is a fast track to plateauing, stalled progress or even injury.Okay. So the off camp when you don't have any fights booked is the time where you wanna build muscle, you wanna build strength, you wanna build your work capacity.So maybe you're gonna have higher volume, you're gonna have more sets and more rats and more reps, you're gonna be learning new exercises more frequency. You can account for a little bit more fatigue because you're not trying to peak for a fight.As we go into pre camp, it's hard, especially for amateurs, really have a pre camp. We don't have these like designated seasons like other athletes might that are in a calendar year like football or baseball.But generally like a pre camp is anywhere from like I would say 16 to 12 weeks out from a fight or like leading up to a camp. We typically will have these with higher level fighters that know when they're gonna fight or have longer time between their fights and it's less random.Precamp is basically where we start to take what was working in the off camp and start sharpening it and refining and adding it to our game. So we're gonna start to decrease the volume, increase the intensity, speed is gonna go up a little bit.We're gonna start flirting with power development. We'll start throwing some lactic system development in there. And then in camp is when we really want to focus on our power.Low volume, moderate way, as fast and explosive as possible. We wanna he can max out our power so we have that for fight night. And we also wanna keep the volume as low as possible when the fatigue is low as possible so it doesn't interfere with skill training.All right, um, so those are really important. The next thing that's really important is exercise selection. What we need to do in the weight room is we need to maximize the time that's in there and so we can't waste time. Realistically, your strength sessions should be an hour max.Okay, and so there's a checklist of exercises that you need to make sure are fitting into your program every single week.So, like, once you decide, okay, my focus is I need to build muscle, which means I'm gonna have maybe [...0.6s] four to five sets of maybe eight to 10 reps, or I'm working, you know, I need to work near failure. I need to build muscle. I can afford to do three days a week.Great. In your programming for these three days a week, you need to make sure you have at least one of these exercises in the checklist in throughout the entire week.Alright, so it's kind of like a plug and play. You need some kind of horizontal push like a bench press. You need some kind of vertical push like an overhead press. You need some kind of horizontal pull like a barbell row. You need some kind of vertical pull like a pull up.You need a squat back squat. You need a hinge sumo deadlift. You need a single leg exercise like a Bulgarian split squat. You need some kind of trunk rotation, cable rotations are great. Uh, you need some kind of trunk flexion.So cable crunches or hanging kneetox for your accessory work, we want some kind of elbow flexion and elbow extension. So designated bicep work, designated tricep work, the same thing for your knees, designated hamstring work, designated quad work.Okay um, I would say pretty much every combat sport needs some kind of network grip work really only comes into play for grapplers or MMA athletes. If you're a striker only, you don't really need grip work.Definitely needs to be some kind of mobility so that covers your main movements and your accessory movements.For your power movements, there should be always some pleometric exercises. So jumping and there should always be some kind of power exercise. So I like Olympic variations, clean variation, snatch variations, jerk variations and ballistic exercises. These are throws, med ball throws. You can do throws with a Smith machine, but you need all of these things.You gotta make sure when you write your program, every single one of these exercises is selected. Now it's also really important that you don't just randomly do the exercises whenever you want in the workout.We wanna make sure that when you structure your lifts, you wanna go from the exercises that require the most effort and the most energy, the exercises that require the least effort and the least energy.Because if you're starting and you're doing all of your accessory work first, well, you're gonna be pretty fatigued when you go into your strength work or go into your power work. And you're not gonna be able to give 100% quality on all of those reps. So you always wanna start with some kind of warm up, nothing crazy.5, 10 minutes just to get your heart rate and body temperature up. Then you wanna go into your Pliometric exercises, vertical jumps, [...0.6s] bounding, single leg jumps to start priming your nervous system and continuing to warm up your body.Then you go into your power work, your Olympic variations and your ballistic exercises and you do your main compound movements. These are could be your squats, deadlifts, bench presses, rows.Then you do a secondary compound movement, either if it's on the same day, like if it's a lower day, you might, your primary might be a squat and your secondary might be an RDL. If it's a full body day, then your primary might be a squat and your secondary might be a pull up. Then you can go into some accessory work, your bicep shit, your triceps shit, hitting your core. Um, and then this is where conditioning might come into play.If you're doing conditioning on the same day as your strength work, then I would do your little bit of conditioning after your accessory work and then go into your mobility work.If you doing conditioning on a whole other day, obviously you don't worry about it. You do your accessory work and then you go into your mobility work. Okay, so that's kind of a general framework. This is what your order of exercises should look like every single time. Okay. So [...0.9s] pick [...0.7s] what you're trying to improve in the weight room.Are you trying to get stronger? You're trying to get more powerful? Are you trying to add some muscle? This guides the reps and the sets and the weight that you're going to use in order to achieve that adaptation.Then pick your frequency. How many days a week are you going to be lifting? Is it two days a week, three days a week, four days a week? Once you pick your frequency, then that determines what the focus of each session is gonna be. If it's two days a week, it's two full body sessions.If it's three days a week, maybe it's three full body sessions or an upper body session, a lower body session, and a full body session.If it's four days a week, then you're looking at two lower body sessions and two upper body sessions. Then you have to make sure every, every program is following, every day is following that order of exercises where we're going warm up, playo power mean compound secondary, compound accessories.Wow, cool down, some mobility in that cool down. Uh, and you have to make sure that you're getting every single exercise in the list. I'm not gonna go back and read all those exercises, a lot of them, you go back and listen or maybe you took notes.Okay, so that is your general rule of thumb on programming. I'm gonna make it super super, super simple for you. I'm gonna give you program templates right now. Okay, I'm gonna give you a template for a full body day, I'm gonna give you a template for a low body day, and I'm gonna give you a template for an upper body day.So take note, this is fucking free game that's going to be so valuable, it's gonna level you up big time. So your full body day, [...0.5s] do your warm up and start with a Plio. Let's say that Plio is a box jump.Okay, then pick your power exercise. Let's say day one is gonna be a power clean, day two is gonna be a push press.Then go into your first compound movement. Let's say day one is gonna be a squat, day two is gonna be a sumo deadlift. Then go into your next compound movement.I typically like to do the opposite of the primary movement. So if [...0.4s] my primary movement is a squat which is a lower leg push, my secondary movement I'm going to do an upper body pull. So let's say it's a pull up.On the second day, if my primary movement is a sumo deadlift which is a lower body hinge or a pulling exercise, then my secondary movement is gonna be an upper body, upper body push. So I'll do a machine bench press, a machine press [...0.6s] and go into a single leg exercise.Maybe one day we do a knee bend, so we'll do [...0.7s] Bulgarians, on the other day we'll do a hinge, maybe single leg [...0.5s] rdl. Now we can work some of their accessory work in. I like to do supersets.One day maybe you're doing your biceps and triceps, the next day you're doing your hamstrings and quads, then you're getting some trunk work in, maybe one day's rotation, one day's flexion. And then you're getting your mobility work in. If you wanna work your neck and grip, that's great. That's extra credit, you can sprinkle it in. Those are full body days, lower day, [...0.8s] same structure. So we're gonna start Pliometrics.Maybe we're doing bounding for these pliometrics diagonal bounds. Now we're going to do a power movement. Let's say we do a hang clean for our power movement.Now our primary movements, a lower body day. Let's say our primary movement is gonna be a safety bar squat. Okay, then we can go into our unilateral, our single leg lower by exercise. I love split squats. So let's stay with a Bulgarian split squat. Then you can do your hamstring and quad work, typically in super sets like leg extension machines, hamstring curl machines. Then you can do your trunk work.Then you can do your mobility work. And I typically mobility work, I typically like to do weight bearing mobility work. So building strength through great ranges of motion. So Jefferson curls, [...0.5s] side bends, um, [...0.6s] Zirker deadlifts off the ground are all great options. So that's a [...0.5s] lower body day, [...0.5s] then upper body day.Same idea. We wanna do a Pliometric. So maybe we're doing a single leg vertical jump now could be a pyometric that we're doing then for a power exercise.Let's say for our upper body day, we're gonna do some ballistic. So I'm gonna do a medball windmill slam. Uh, then we're going to go into our primary movement. It's gonna be a horizontal push.So let's say bench press and we can go into our pull exercise. Let's say pull UPS, then go into your arm work biceps and triceps. You can use cables, you can use dumbbells, you don't, you can use machines.Doesn't matter what you use, just get some flexion, get some extension, get some sick nasty pumps. You're gonna feel great about yourself, your girl's gonna love it, it's gonna be awesome. Then you can do some trunk rotation, then you can hit your neck and grip work if that's what you need to do.And then some mobility work, maybe some shoulder work, external rotation, internal rotation things like that.Boom. That's some game for you right there on how to create a strength program for combat athletes all in about 30 minutes. Damn, that's fucking good. Go back and listen to this episode a couple times. There's a lot of variables in there.Okay, but the number number, number one most important thing is you have to know exactly what you're doing. Intent is everything, so what are you trying to accomplish in the rate room, wait room? Why are you trying to accomplish that? How are you going to accomplish it?Be fucking consistent and then put 100% of your working every single time and you're going to level up big time. There are a bunch of different variables that come into play, like your training age, the injuries that you have when you're fighting, what sport you're doing.The framework that I just broke down doesn't change though. The framework is always going to be the same, and then we just tweak some of these variables depending on you as an athlete and the sport that you train. Um, [...0.6s] so I hope you got a lot out of this. I hope you dug it. This is what I do for a living.I fucking right, strength initiating programs and nutrition programs and recovery programs for fighters and martial artists. I've been doing this since 2,019 and I've been training since I was 5 years old. I'm 29 right now.So my whole entire life doing this, you can go, and you can take this podcast, you can listen to all my podcast, you can look at my Instagram and my YouTube, and you can try to piece all these things together along [...0.5s] on your own. You can get a ton of value and find some success that way.Or if you want the best success possible, because you wanna be the best, and you don't wanna waste time, and you're a killer like the fight science clients. I love the opportunity to help you. I'll put a link in the description of this podcast where you can apply for a diagnostic call.We're gonna talk about your biggest challenge, your number one goal, and then help you map out a game plan to get there. If I feel like we can help you in your good fit for fight science one on one coaching, we can talk about what that looks like, and if not, that's cool too.The very least it'll be the most valuable 45 minutes you will ever spend in your fight career, and that I can guarantee. It's a free call. You can apply for the call by clicking the link down below.Thanks for tuning in, subscribe to the podcast, share it with some friends and teammates until next time. I'll catch you later. PeacePeace