The Black Lion Blueprint
The Black Lion Blueprint is the fighter-first podcast for athletes who want to train smarter, recover better, and build true durability. Hosted by Coach Frederick Sadler, each episode breaks down real-world strength, conditioning, and recovery strategies designed to support your fight career without the burnout. No fluff, no gimmicks—just the system and mindset needed to last in the game. New episodes drop every Monday.
The Black Lion Blueprint
Why Your Explosive Training Isn’t Working (Fix This and Finally Hit Harder)
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 power
- Why copying flashy drills without a strength base won’t get you knockouts
- How 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 lifts
- How to layer power training after you’ve built a foundation
If you’ve ever felt like your explosive training wasn’t delivering real results—this episode will tell you why.