Endurance, Recovery, and Real MMA Conditioning with Bo Sandoval | #070

In this episode of the Judd Lienhard Podcast, Judd sits down with Bo Sandoval, former Director of Strength & Conditioning at the UFC Performance Institute and current professor at Texas A&M, to unpack how elite fighters actually train — and why most athletes misunderstand conditioning, endurance, and recovery.

Bo has worked with world champions, Olympic athletes, and elite MMA fighters across every weight class. Drawing from years inside the UFC Performance Institute, he explains why fighters often gas out, how poor energy system development limits performance, and why doing more training is often the fastest way to get worse.

This conversation breaks down the real science and application behind:

• Why most fighters don’t follow a true year-long training plan
• The role of general physical preparation (GPP) in combat sports
• How aerobic capacity impacts recovery between rounds
• Metabolic flexibility and why many athletes burn carbs at rest
• Zone 2 vs zone 3 vs lactate threshold training
• Why lactic acid isn’t the enemy
• Conditioning differences between strikers and grapplers
• Strength training mistakes common in MMA
• How elite performance teams integrate coaches, PTs, and sports science
• Lessons fighters can teach everyday athletes about durability and longevity

Bo also shares insights on athlete buy-in, coaching communication, and why fundamentals — not flashy workouts — are what separate elite performers from burned-out athletes.

Whether you’re a fighter, coach, strength professional, or just someone trying to train smarter and recover better, this episode delivers practical insights you can actually apply.

FOLLOW BO

https://www.instagram.com/bo.sandoval/

This episode is brought to you by LMNT.

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥