5 Strength & Conditioning Lessons Every Combat Athlete Needs to Know

Most combat athletes train hard. Few train smart. On a recent episode of the Building a Fighter podcast, Dr. Austin Schoen sat down with Dr. Dylan Lemery, DPT, CSCS, to break down what actually separates a durable, high-performing fighter from someone who just brawls until their body gives out. Here are five takeaways every MMA and BJJ athlete should be applying right now.

1. Grip strength is non-negotiable for grapplers

Whether you're pulling guard or defending a takedown, grip endurance is often the first thing to fail in a hard round — long before your cardio does. Dedicated grip and forearm work isn't optional accessory training; it's a core part of building a fighter who can compete at full intensity in round three, not just round one.

2. Stabilization and force transmission matter more than raw strength

It's not just about how much weight you can move — it's about how efficiently your body transmits force through the chain. Athletes who train stabilization (core, hips, shoulders) hold their positions longer, generate more power in scrambles, and get injured less.

3. Train readiness, not just volume

Wearable tech and readiness tracking are changing how serious camps plan training. Instead of grinding through a fixed program regardless of how your body feels, the smartest coaches now adjust volume and intensity based on daily readiness — a lesson that applies just as well to a weekend warrior as it does to a pro.

4. Evidence-based physical therapy belongs in your training, not just your recovery

The old model was: train until you get hurt, then see a PT. The better model — the one physician-led performance programs like ours are built on — integrates physical therapy principles into programming from day one, catching imbalances before they become injuries.

5. Consistency beats intensity every time

Across almost every guest we've had on the podcast, from Bellator fighters to college coaches, the theme repeats: the athletes who progress fastest aren't the ones who go hardest once a week — they're the ones who show up for structured, well-rounded training consistently.

Want a program built around these principles instead of guesswork? Building a Fighter's remote coaching combines strength, conditioning, and mobility programming designed specifically for combat athletes — wherever you train. Explore our programs at buildingafighter.com, or listen to the full conversation with Dr. Lemery on the Building a Fighter podcast.