The Black Lion Blueprint
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
32 episodes
4 Nutrition Habits I Wish I Knew Earlier To Build Strength
Nutrition plays a bigger role in building strength than many people realize.You can have a well-designed strength program, but you still need to give your body enough resources to train, recover, and adapt.In this episode of The B...
How To Improve Shoulder Mobility
Shoulder mobility isn't just about stretching.If you want to comfortably press overhead, throw, carry, climb, or perform other activities that require a lot of shoulder motion, you also need the strength and control to use the range of m...
Why I Don't Recommend Body Part Splits (And What To Do Instead)
Body-part splits can work—but they're not necessary for everyone.If your main goal is bodybuilding and the gym is one of your highest priorities, training individual muscle groups across five or six days can make sense.But if you'...
My Blueprint For Shoulder Strength & Performance
In this episode of The Black Lion Blueprint, I break down my approach to developing stronger, more capable shoulders for sport and everyday life.We cover seven areas:Building rotator cuff strengthProgressively loadin...
How I Help People Train Around Shoulder Pain
In this episode of The Black Lion Blueprint, I break down the framework I use to help clients continue training while managing shoulder pain. Rather than relying on one "correct" exercise, I explain the principles behind modifying your training...
The Secret To Reaching Your Fitness Goals
Most people don't struggle because they lack motivation—they struggle because they're trying to follow a plan that doesn't fit their life. In this episode of The Black Lion Blueprint, I talk about why consistency comes from building...
How I Help People Get Into the Best Shape of Their Lives
Most people think getting in shape means following an intense workout program or a restrictive diet for a few months.The problem is that quick fixes rarely lead to lasting results.In this episode of The Black Lion Blueprint, I sha...
How To Strength Train As A Busy Parent
If you want help applying this to your training, book a free call.https://www.blacklionperformance.com/strategycall Not ready for a call yet?Free Guide - ...
How To Train Around Back Pain (Without Making It Worse)
Back pain doesn't automatically mean you need to stop working out. In many cases, the better approach is learning how to modify your training so you can continue building strength while your symptoms improve.In this episode, I break down...
5 Best Knee Strengthening Exercises
Strong, healthy knees aren't built by doing endless knee exercises—they're built by developing strength, control, and resilience throughout the entire lower body.In this episode of The Black Lion Blueprint, I break down my five...
Dealing With Failure in Sport
Free Guide - download The Full-Body Workout Blueprint here: https://black-lion-performance-coaching.kit.com/e3a299048d In this conversa...
21 Fitness Mistakes I Made So You Don’t Have To
Free Guide - download The Full-Body Workout Blueprint here: https://black-lion-performance-coaching.kit.com/e3a299048d In th...
The Mindset Blueprint: How to Cultivate a Mindset That Improves Performance & Longevity
Download the free Mindset Blueprint Guide here: https://black-lion-performance-coaching.kit.com/c650d24539 In this conversa...
The Recovery Blueprint: How to Sleep, Manage Stress, and Move for Performance and Longevity
Download the free Recovery Blueprint Guide here: https://black-lion-performance-coaching.kit.com/07f2dc083c In this ...
The Nutrition Blueprint: How to Eat for Performance & Longevity
Download the free Nutrition Blueprint Guide here: https://black-lion-performance-coaching.kit.com/3ca23466f1
The Full-Body Workout Blueprint (Full Course)
Free Guide - download The Full-Body Workout Blueprint here: https://black-lion-performance-coaching.kit.com/e3a299048d In this video, I...
Simple Workout Plan for Busy People (2–3 Days/Week)
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, nut...
Injury Prevention & Durability pt. 2 | Ep.10
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 mi...
Injury Prevention & Durability pt. 1 Ep. 9
In 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
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 t...
The Power of Pressure | Muhammad Musharaf Fight Recap & Growth Journey
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 be...
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 ...
Training in Seasons — How Smart Fighters Adapt for Longevity
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 bur...
Smart Conditioning for Fighters — What Actually Works
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 ...
Special Episode - Back-to-Back TKOs, Mental Grit, and Knowing You’re Built for This | Stephanie “Stone Cold” Calderon
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 abo...