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 planThe role of general physical preparation (GPP) in combat sportsHow aerobic capacity impacts recovery between roundsMetabolic flexibility and why many athletes burn carbs at restZone 2 vs zone 3 vs lactate threshold trainingWhy lactic acid isn’t the enemyConditioning differences between strikers and grapplersStrength training mistakes common in MMAHow elite performance teams integrate coaches, PTs, and sports scienceLessons fighters can teach everyday athletes about durability and longevityBo 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 BOhttps://www.instagram.com/bo.sandoval/ This episode is brought to you by David ProteinDavid Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.Order here for free shipping on your first order: davidprotein.com/juddThis episode is brought to you by LMNTOptimal 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/juddEnjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥