

Sweet Science Of Fighting Podcast
Sweet Science of Fighting
Sweet Science of Fighting interviews leading strength & conditioning coaches to provide you with the latest methods for enhancing your fight performance.
Episodes
Mentioned books

Jul 29, 2024 • 57min
Application Of Soviet Sports Science w/ Mark Bennett (SSOF Ep 117)
Free MMA S&C Blueprint: https://sweetscienceoffighting.com/mma-strength-conditioning-blueprint/
SSOF App & Community: https://sweetscienceoffighting.com/ssof-underground/
SSOF Rash Guard & Shorts Discount - Code "SWEETSCIENCE"https://sweetscienceoffighting.com/sweet-science-rash-guard
SSOF Taniwha Rashies & Shorts - Code "SWEETSCIENCE"
https://sweetscienceoffighting.com/taniwha-rash-guard
https://sweetscienceoffighting.com/taniwha-shorts
Mark Bennett, a strength and conditioning coach with extensive experience in rugby and other sports, discusses his training philosophy and approach.
He emphasizes the importance of considering all aspects of training within the same plan, from maximal force output to endurance.
Bennett believes in using strength training as a tool to drive adaptations, such as increased neural drive and cross-sectional area of type 2 fibers.
He advocates for block periodization, focusing on one or two specific adaptations at a time, and using complex training or contrast training to maintain muscle mass while developing explosive strength.
Timestamps
00:00 Introduction and Background
04:09 Strength Training for Sports Performance
09:13 Determining Individual Training Needs
12:46 Balancing Maximum Force and Coordination
18:11 Maintaining Strength and Individualizing Training
22:20 Designing Training Programs for In-Season and Combat Sports
26:54 Training Other Muscle Groups and Prioritizing Adaptations
28:54 Prioritizing Specificity in Rugby Training
34:28 Monitoring Training through Counter Movement Jump
41:52 Working Across the Spectrum of Training
45:56 Balancing Acceleration, Maximal Speed, and Sport-Specific Training
49:20 Designing Conditioning Protocols for Rugby Players
53:30 Progressing Interval Lengths and Intensities
Mark's Twitter: https://x.com/MarkBennett07
Online Training Programs:
🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/
👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/
💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/
🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/
👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/
😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/
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►► https://www.youtube.com/channel/UCi-FwdyWlvCdE3LWro1eIjw
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►► https://twitter.com/SSOFighting

Jul 22, 2024 • 15min
Special Course Announcement, How We Make Money, Business & Family Updates (SSOF Ep 116)
Strength & Conditioning Course Pre-Sale: https://sweetscienceoffighting.thrivecart.com/sc-course-combat-sports-pre-sale/
Free MMA S&C Blueprint: https://sweetscienceoffighting.com/mma-strength-conditioning-blueprint/
SSOF App & Community: https://sweetscienceoffighting.com/ssof-underground/
SSOF Rash Guard & Shorts Discount - Code "SWEETSCIENCE"https://sweetscienceoffighting.com/sweet-science-rash-guard
SSOF Taniwha Rashies & Shorts - Code "SWEETSCIENCE"
https://sweetscienceoffighting.com/taniwha-rash-guard
https://sweetscienceoffighting.com/taniwha-shorts
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►► https://www.youtube.com/channel/UCi-FwdyWlvCdE3LWro1eIjw
Follow here
►► https://www.instagram.com/sweetscienceoffighting/
►► https://twitter.com/SSOFighting

Jul 15, 2024 • 1h 10min
New Research On Sprint Intervals & Heat Training (SSOF Ep 115)
Strength & Conditioning Course Pre-Sale: https://sweetscienceoffighting.thrivecart.com/sc-course-combat-sports-pre-sale/
Free MMA S&C Blueprint: https://sweetscienceoffighting.com/mma-strength-conditioning-blueprint/
SSOF App & Community: https://sweetscienceoffighting.com/ssof-underground/
SSOF Rash Guard & Shorts Discount - Code "SWEETSCIENCE"https://sweetscienceoffighting.com/sweet-science-rash-guard
SSOF Taniwha Rashies & Shorts - Code "SWEETSCIENCE"
https://sweetscienceoffighting.com/taniwha-rash-guard
https://sweetscienceoffighting.com/taniwha-shorts
James and Dr. Andrew Usher discuss the importance of conditioning in combat sports and debunk some common misconceptions. They emphasize the need to consider intensity and substrate utilization in training, rather than focusing on isolated energy systems. Dr. Usher shares insights from his research on oxygen kinetics and the differences between training modalities. They also discuss the role of heart rate and kinetics in assessing conditioning and optimizing recovery.
Timestamps
0:00 Announcement of Strength and Conditioning Course
01:36 Dr. Andrew Usher's PhD Research on Boxing Physiology
06:57 Misconceptions about Energy Systems and Conditioning
08:29 Intensity and Substrate Utilization in Conditioning
14:03 Becoming Fat Adapted in Combat Sports
19:49 Defining Intensity and the Importance of Conditioning
21:56 Understanding Heart Rate Kinetics and Aerobic Capacity
24:15 The Importance of Kinetics in Training
28:56 Periodizing Sprint Training Based on Kinetics
33:21 The Relevance of Lactate in Combat Sports Conditioning
40:22 Peripheral Adaptations: Mitochondrial Adaptation and Capillary Growth
50:57 Mediating Factors and Mitochondrial Adaptation
52:13 Challenges of Measuring Blood Flow
52:42 Training Strategies for Amateur Boxers
54:54 The Importance of Technical Skills
01:00:00 The Effects of Heat Training
01:04:48 The Role of S&C Coaches
Andrew's Instagram: https://www.instagram.com/theandrewusher/
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►► https://www.youtube.com/channel/UCi-FwdyWlvCdE3LWro1eIjw
Follow here
►► https://www.instagram.com/sweetscienceoffighting/
►► https://twitter.com/SSOFighting

Jul 8, 2024 • 1h 5min
How To Properly Train Speed & How To Make Lifting Specific For Combat w/ Sam Portland (SSOF Ep 114)
Free MMA S&C Blueprint: https://sweetscienceoffighting.com/mma-strength-conditioning-blueprint/
SSOF App & Community: https://sweetscienceoffighting.com/ssof-underground/
SSOF Rash Guard & Shorts Discount - Code "SWEETSCIENCE"https://sweetscienceoffighting.com/sweet-science-rash-guard
SSOF Taniwha Rashies & Shorts - Code "SWEETSCIENCE"
https://sweetscienceoffighting.com/taniwha-rash-guard
https://sweetscienceoffighting.com/taniwha-shorts
Sam Portland, a speed coach, discusses his philosophy on training speed and power. He emphasizes the importance of understanding the general physical qualities of training and how they feed into speed. He also talks about the role of specialization and how specific training must be tailored to the competitive task.
Sam highlights the significance of reflexive inhibition and the ability to relax and let go to generate speed and power. He mentions using oscillatory isometrics and LILA (micro loads) as training methods to develop these qualities.
Timestamps
00:00 The Importance of Speed Training
07:20 Specialization and Specific Training
11:14 The Role of Involuntary Actions
23:56 Enhancing Performance with Oscillatory Isometrics and Lila Exogen
29:10 Training the Competitive Task and Developing Task-Specific Strengths
34:26 The Importance of Recoil in Athletic Movements
37:06 Isometrics and Complex Training for Power and Speed
39:28 Technical Overload and Micro Loading
49:07 Clear Goals and Specific Training Cycles
54:44 Conditioning for Power and Speed
01:01:09 Monitoring Recovery and Readiness
01:03:42 A Well-Rounded Approach to Conditioning
Sams Instagram: https://www.instagram.com/thesamportland/
Website: https://www.speedbysportland.com/
Online Training Programs:
🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/
👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/
💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/
🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/
👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/
😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Subscribe here
►► https://www.youtube.com/channel/UCi-FwdyWlvCdE3LWro1eIjw
Follow here
►► https://www.instagram.com/sweetscienceoffighting/
►► https://twitter.com/SSOFighting

Jul 1, 2024 • 49min
How To Use Block Periodization For Fighters w/ Jeff Lee (SSOF Ep 113)
Free MMA S&C Blueprint: https://sweetscienceoffighting.com/mma-strength-conditioning-blueprint/
SSOF App & Community: https://sweetscienceoffighting.com/ssof-underground/
SSOF Rash Guard & Shorts Discount - Code "SWEETSCIENCE"https://sweetscienceoffighting.com/sweet-science-rash-guard
SSOF Taniwha Rashies & Shorts - Code "SWEETSCIENCE"
https://sweetscienceoffighting.com/taniwha-rash-guard
https://sweetscienceoffighting.com/taniwha-shorts
Jeff Lee discusses his training methods and philosophy for athletes, particularly in combat sports. He emphasizes the importance of auto-regulation and watching bar speed to determine the appropriate intensity for each training session. Lee also mentions the influence of James Smith's coaching book.
He talks about using the Zercher squat as an indicator exercise for strength and stability and how it can improve performance in various sports. Lee also discusses the use of residuals in training and the importance of addressing weaknesses to improve overall performance.
Timestamps
00:00 Introduction and Background
06:23 The Importance of Strength Training
08:10 Philosophy of Training and Conditioning
12:58 Utilizing Triphasic Training
25:39 Peaking for Optimal Performance
27:08 Maximizing Training Intensity
31:52 The Zercher Squat as an Indicator Exercise
35:51 Addressing Weaknesses and Training Across Ranges
42:31 The Importance of Aerobic Work
Jeff's Instagram: https://www.instagram.com/monstrousitous/
Online Training Programs:
🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/
👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/
💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/
🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/
👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/
😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Subscribe here
►► https://www.youtube.com/channel/UCi-FwdyWlvCdE3LWro1eIjw
Follow here
►► https://www.instagram.com/sweetscienceoffighting/
►► https://twitter.com/SSOFighting

Jun 24, 2024 • 47min
Foot Training, Back Pain Myths & Why Birddogs Are Bullsh*t w/ David Grey (SSOF Ep 112)
Free MMA S&C Blueprint: https://sweetscienceoffighting.com/mma-strength-conditioning-blueprint/
SSOF App & Community: https://sweetscienceoffighting.com/ssof-underground/
SSOF Rash Guard & Shorts Discount - Code "SWEETSCIENCE"https://sweetscienceoffighting.com/sweet-science-rash-guard
SSOF Taniwha Rashies & Shorts - Code "SWEETSCIENCE"
https://sweetscienceoffighting.com/taniwha-rash-guard
https://sweetscienceoffighting.com/taniwha-shorts
David Gray discusses his lower body basics program and the importance of movement, strength, and mobility in training.
They also touch on the controversy surrounding certain exercises like knees over toes and bird dogs.
David emphasizes the need for individualized approaches to rehab and training, focusing on specific weaknesses and movement patterns.
They also discuss the misconceptions and myths surrounding lower back pain.
Timestamps
00:00 Introduction and Background
01:15 The Importance of Lower Body Mobility and Strength
08:30 The Potential for Injury in Certain Movements
13:07 The Effectiveness of Exercises for Injury Rehabilitation
16:06 Controversy Surrounding Bird Dogs and Clamshells
24:16 Debunking Myths about Back Pain
29:50 The Importance of Feet Training
34:39 Practical Tips for Training the Back and Feet
39:28 Toe Training: When Is It Necessary?
42:45 The Limited Usefulness of Tip Raises
David's Instagram: https://www.instagram.com/davidgreyrehab/
Online Training Programs:
🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/
👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/
💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/
🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/
👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/
😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Subscribe here
►► https://www.youtube.com/channel/UCi-FwdyWlvCdE3LWro1eIjw
Follow here
►► https://www.instagram.com/sweetscienceoffighting/
►► https://twitter.com/SSOFighting

Jun 17, 2024 • 50min
Maximizing Boxing & MMA Strength & Conditioning Performance w/ James Langford (SSOF Ep 111)
Free MMA S&C Blueprint: https://sweetscienceoffighting.com/mma-strength-conditioning-blueprint/
SSOF App & Community: https://sweetscienceoffighting.com/ssof-underground/
SSOF Rash Guard & Shorts Discount - Code "SWEETSCIENCE"https://sweetscienceoffighting.com/sweet-science-rash-guard
SSOF Taniwha Rashies & Shorts - Code "SWEETSCIENCE"
https://sweetscienceoffighting.com/taniwha-rash-guard
https://sweetscienceoffighting.com/taniwha-shorts
James Langford discusses his transition from working with the GB Taekwondo Olympic team to the private sector, specifically with combat sport athletes.
He emphasizes the importance of clarity of purpose in training and being adaptation-led.
He also talks about his approach to programming, focusing on strength development and power training for professional MMA fighters and boxers. He explains why he doesn't prioritize Olympic lifts and instead focuses on heavy strength work and high-velocity jumps.
He also discusses the importance of understanding the physiological changes needed for specific adaptations and choosing exercises accordingly. Lastly, he provides advice for fighters with limited training time and discusses the programming of conditioning work.
Timestamps
00:00 Introduction and Background
03:37 Transitioning from GB Taekwondo to the Private Sector
07:47 The Importance of Clarity of Purpose in Training
11:38 Developing Strength and Power in Fighters
14:58 Programming Conditioning for MMA Fighters and Boxers
27:38 Energy System Profiling
30:05 Conditioning Based on Athlete's Strengths
32:54 Common Problems Faced by Fighters
39:59 Approach to Mobility Training
44:47 Efficient Warm-Up Strategies
James Instagram: https://www.instagram.com/jlperformancecoach/
Chris Beardsley Strength Is Specific: https://amzn.to/3KGg46O
Online Training Programs:
🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/
👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/
💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/
🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/
👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/
😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Subscribe here
►► https://www.youtube.com/channel/UCi-FwdyWlvCdE3LWro1eIjw
Follow here
►► https://www.instagram.com/sweetscienceoffighting/
►► https://twitter.com/SSOFighting

Jun 3, 2024 • 39min
How To Target Fast Twitch Muscle Fibers + Should You Get Freaky Before A Fight? (SSOF Ep 110)
Free MMA S&C Blueprint: https://sweetscienceoffighting.com/mma-strength-conditioning-blueprint/
SSOF App & Community: https://sweetscienceoffighting.com/ssof-underground/
SSOF Rash Guard & Shorts Discount - Code "SWEETSCIENCE"https://sweetscienceoffighting.com/sweet-science-rash-guard
SSOF Taniwha Rashies & Shorts - Code "SWEETSCIENCE"
https://sweetscienceoffighting.com/taniwha-rash-guard
https://sweetscienceoffighting.com/taniwha-shorts
Online Training Programs:
🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/
👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/
💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/
🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/
👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/
😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Subscribe here
►► https://www.youtube.com/channel/UCi-FwdyWlvCdE3LWro1eIjw
Follow here
►► https://www.instagram.com/sweetscienceoffighting/
►► https://twitter.com/SSOFighting

May 27, 2024 • 53min
Training To Stay On The Mats & In The Ring Over 40 w/ Paul Green (SSOF Ep 109)
MEMORIAL SALE: Code "MAY24" for 1 month for $1: https://sweetscienceoffighting.com/ssof-underground/
Free MMA S&C Blueprint: https://sweetscienceoffighting.com/mma-strength-conditioning-blueprint/
SSOF Rash Guard & Shorts Discount - Code "SWEETSCIENCE"https://sweetscienceoffighting.com/sweet-science-rash-guard
SSOF Taniwha Rashies & Shorts - Code "SWEETSCIENCE"
https://sweetscienceoffighting.com/taniwha-rash-guard
https://sweetscienceoffighting.com/taniwha-shorts
Paul Green specializes in training older individuals in Brazilian Jiu Jitsu. He noticed that many older men in the sport neglect strength training, leading to joint issues and injuries. He emphasizes the importance of incorporating strength training to improve overall fitness and longevity in the sport.
Timestamps
0:00 Working with Hobbyist Athletes
07:31 Adding Strength Training to a Martial Arts Routine
11:48 Improving Joint Health and Reducing Injuries
14:40 Structuring a Training Program for Older Athletes
27:10 The Benefits of Doing Jumps and Plyometrics at the End of a Session
27:41 The Importance of Intent and Power in Training
28:35 The Order of Exercises in a Training Session
29:31 Prioritizing Light and Fast Exercises over Heavy and Slow
30:31 Progressing Speed Work and Adjusting Load
32:08 Training Strength, Power, and Speed as You Age
33:32 The Importance of Addressing Endurance and Diminishing Strength
35:07 Adjusting Cardio Training for Competitors
37:49 Using the Assault Bike for Cardio Training
42:44 Developing Fast-Twitch Muscle Fibers with Plyometric and Speed Exercises
48:09 Maintaining Intensity on the Assault Bike
Paul's YouTube: https://www.youtube.com/@PaulGreenAcademy
Online Training Programs:
🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/
👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/
💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/
🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/
👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/
😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Subscribe here
►► https://www.youtube.com/channel/UCi-FwdyWlvCdE3LWro1eIjw
Follow here
►► https://www.instagram.com/sweetscienceoffighting/
►► https://twitter.com/SSOFighting

May 20, 2024 • 1h 6min
Ending The Debate: Zone 2 vs. HIIT w/ Dr. Paul Laursen (SSOF Ep 108)
Free MMA S&C Blueprint: https://sweetscienceoffighting.com/mma-strength-conditioning-blueprint/
SSOF App & Community: https://sweetscienceoffighting.com/ssof-underground/
SSOF Rash Guard & Shorts Discount - Code "SWEETSCIENCE"https://sweetscienceoffighting.com/sweet-science-rash-guard
SSOF Taniwha Rashies & Shorts - Code "SWEETSCIENCE"
https://sweetscienceoffighting.com/taniwha-rash-guard
https://sweetscienceoffighting.com/taniwha-shorts
James and Paul discuss the different approaches to conditioning in sports, particularly focusing on the traditional energy system model approach. They explore the concept of an aerobic base and its definition, as well as the importance of aerobic energy and fat burning.
They also discuss the effectiveness of steady-state cardio and zone two training versus high-intensity interval training (HIIT). Paul explains the benefits of HIIT and how it can provide similar aerobic adaptations in a shorter amount of time. They also touch on the idea of lactate and its role in training, as well as the different types of high-intensity intervals and their physiological targets.
Timestamps
0:00 Introduction and Background
05:08 Understanding the Aerobic Base and Energy Systems
12:26 Comparing Steady-State Cardio and HIIT
24:43 The Role of Diet and Fuel Utilization
33:12 Considerations for Individualization in Training
35:03 Understanding Energy Systems and Interval Training
36:46 The Role of Pacing and Perceived Exertion in Interval Training
38:45 The Benefits of Lactate as a Fuel Source
42:18 The Importance of Individualization in Training
47:05 Peripheral Adaptations in Interval Training
Paul's Site: https://hiitscience.com/
Twitter: https://x.com/PaulBLaursen
https://athletica.ai/
Online Training Programs:
🥊 Strength Train Like A Professional Boxer: https://sweetscienceoffighting.com/professional-boxing-training-program/
👊 Underground Boxing Conditioning System: https://sweetscienceoffighting.com/underground-boxing-conditioning-system/
💪 Dominate The Mats Strength Training For Grappling: https://sweetscienceoffighting.com/bjj-grappling-strength-training-program/
🥋 Underground Grappling Conditioning System: https://sweetscienceoffighting.com/underground-grappling-conditioning-system/
👊 Dominate The Cage MMA Strength Program: https://sweetscienceoffighting.com/dominate-the-cage/
😤 Underground MMA Conditioning System: https://sweetscienceoffighting.com/underground-mma-conditioning-system/
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Subscribe here
►► https://www.youtube.com/channel/UCi-FwdyWlvCdE3LWro1eIjw
Follow here
►► https://www.instagram.com/sweetscienceoffighting/
►► https://twitter.com/SSOFighting