Sweet Science Of Fighting Podcast Strength & Conditioning For Fighters Over 40 w/ Dustin Lebel (SSOF Ep 175)
Jan 12, 2026
Dustin Lebel, a seasoned strength and conditioning coach with nearly 20 years of experience, specializes in programming for grapplers and older athletes. In this discussion, he shares insights on tailoring training for fighters over 40, focusing on sustainable programming and longevity. He emphasizes the importance of individualized assessments, blending conditioning techniques, and adapting workouts around life constraints. Dustin also discusses the nuances between grappling and striking training and how to approach greater performance without injury, all while maintaining athlete confidence.
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Easy Bike Tests To Guide Conditioning
- Use short max-effort bike sprints and ramp tests to capture top wattage and repeatability.
- Interpret wattage, repeatability and heart-rate kinetics before prescribing intense Wingate-style work.
Fix Baseline Aerobic Capacity First
- Many recreational fighters lack trained 5–10 minute aerobic/threshold capacity.
- Improving this baseline often precedes more advanced high-intensity conditioning work.
Use Iso Holds To Guide Intensity
- Use iso-lunge hold times as a decision tool for programming intensity and movement selection.
- If someone quits early, avoid high-skill fast eccentrics and focus on capacity and control.