The Fight Science Collective (2025)

19/09/2025

Heart rate recovery (HRR) is one of the best metrics a fighter can track for cardio and recovery.

HRR measures how quickly your heart rate can return to rest after activity.

From a cardio standpoint this is important for recovery between rounds or after an intense exchange.

For recovery and longevity HRR is a great indicator of your ability to transition from a fight or flight state (sympathetic) to a rest and digest state (parasympathetic).

HRR is one of the first things we focus on when a martial artist joins The Fight Science Collective to make immediate improvements to their performance and recovery.

So if you’re struggling with cardio, stop running and start increasing your HRR.

If you need some help I put together a free guide.

Comment HRR and I’ll send it to you.

17/09/2025

It’s fight week for Shaq Tucker.

Shaq looks to keep is undefeated kickboxing record this weekend.

He’s on weight and ready to kill.

Hard work’s done, now time to have some fun.

Let’s get it Shaq!

13/09/2025

If you want to push a crazy pace with a big gas tank then you need to be using heart rate data.

Conditioning without heart rate data is like lifting weight without knowing how much weight is on the bar.

The key to building a Merab level gas tank is to stop randomly doing cardio and start intelligently training your energy systems.

First identify the heart rate zone you gas out in then target that zone in your conditioning to turn it into a weapon.

I put together my top 3 conditioning tests to help you get started.

Comment TEST and I’ll send them to you for free.

11/09/2025

Down 30 lbs and on his way to his amateur debut.

My man Gavin is crushing it.

He joined Fight Science a little over a year ago with professional MMA goals.

He was 18 and just started training, but has big goals he’s taking serious.

I love when young guys have dreams they're willing to do whatever it takes to make a reality.

Phase 1 was getting him in shape. Mission accomplished.

Phase 2 is getting competition experience. As many BJJ tournaments and kickboxing fights to get him comfortable with competing, revealing is holes, and getting him ready to make his MMA debut next year.

On our side of things we’re providing him the world class strength & conditioning, nutrition, recovery, and mindset protocols to upgrade his body for battle and armor it against injury.

Excited to see what this young mans continued success unfold.

Want help physically and mentally upgrading for the demands of combat sports & martial arts?

DM me DOMINATE for 1:1 coaching.

31/08/2025

If you're consistently doing cardio but still gassing out during hard training, more cardio probably isn’t the answer.

Cardio just makes up one of the three energy systems (gas tanks) your body uses to perform & recover on the mats.

The energy system you need to focus on depends on where you lack the most, what your training currently looks like, and what your fighting style is.

Start by wearing a heart rate monitor during hard sparring or rolls.

Note the heart rate zones you spend the most time in and where you gas out.

Use that data to help guide the energy system you need to focus on when conditioning.

If you want a deeper dive into how to train each energy system I wrote a free e-book.

Comment CARDIO and I’ll send it to you.

28/08/2025

One of the most common questions I get asked is “what should I eat before training?”

I’ve seen every mistake in the books from eating nothing, to hitting up McDonalds right before training.

But what you fuel your body with before training is one of the most important decisions you can make for your performance & recovery on the mats.

The 4-2-1 rule is hands down one of the biggest game changers for Fight Science clients.

Give it a try your next training session.

What’s your go to pre-training food? Drop it in the comments.

24/08/2025

Do you spend more on supplements in a month than you invest in your sleep environment in a year?

Sleep is your most powerful recovery tool.

Most martial artists obsess over pre-workouts, protein powders, and recovery drinks. Meanwhile, they're getting 5-6 hours of terrible sleep and wondering why they feel like garbage.

No supplement can replicate what happens during deep sleep.

Growth hormone release, muscle repair, motor learning consolidation.

Yet most of us treat sleep like it's optional.

Try the 7-day sleep challenge in the last slide.

You'll see exactly how your sleep quality affects everything else.

21/08/2025

Your doctor says 60-100 BPM is "normal." That's for sedentary people, not martial artists.

If you're training seriously and your resting heart rate is in the 40s or 50s, that's not concerning - that's elite.

Your heart is getting stronger and more efficient. It doesn't need to beat as often to pump the same amount of blood.

I've had clients get "flagged" by doctors for having a resting heart rate of 45 BPM. Meanwhile, that's exactly where we want trained athletes to be.

Track yours daily. Sudden increases (10+ BPM above normal) can signal overtraining, illness, or poor recovery before you feel it.

Your body gives you data every morning. Most people just ignore it.

Drop your resting HR today in the comments if you track it.

15/08/2025

Have you ever had something feel completely better after rest, only to have it come back once you started training again?

When you're dealing with pain, taking time off makes total sense. The inflammation goes down, the pain fades, and you feel better. It seems like it's working.

Rest can calm the symptoms, but it doesn't address why those symptoms showed up initially.

Maybe certain muscles aren't doing their job properly, so other areas are working overtime to compensate. Rest gives those overworked areas a break, but it doesn't strengthen the areas that should be helping.

This doesn't mean rest is wrong, it's often necessary. It might just not be enough on its own.

The martial artists who seem to bounce back from setbacks quickly often use rest time strategically.

While the symptoms calm down, they're also working on the underlying issues that created the problem.

Rest can be part of the healing process. It just might not be the whole process.

14/08/2025

Ever feel like there's never enough time to do things right?

Between work, training, family, and everything else, it feels impossible to fit it all in.

You're always choosing between training hard and taking care of your body properly. Always rushing, always behind, always feeling like you're missing something important.

But what if the problem isn't your schedule?

You might be spending 2 hours a week getting treatment for the same recurring issues, while not having 20 minutes for the mobility work that could prevent them.

You'll drive across town for a good training session but won't spend 30 minutes on Sunday prepping meals to fuel that training properly.

You'll scroll your phone for an hour after training but feel like you don't have time to track how you're actually recovering.

The martial artists who seem to have it all figured out? They're probably not working more hours than you. They might just be more intentional about how they use the hours they have.

They tend to prevent problems instead of constantly fixing them. They batch similar tasks together. They make decisions once instead of every single day.

Maybe it's not about finding more time. Maybe it's about using the time you already have more strategically.

What eats up most of your time, the actual training and recovery, or dealing with the problems that come from not having a system in place?

12/08/2025

What's the biggest difference between what you know you should do and what you actually do consistently?

You already know you should track recovery, do injury prevention work, and use data to make training decisions.

The frustrating part isn't your knowledge, it's that you can't seem to stick to what you know works.

You've probably seen it with other martial artists too. The ones who train pain-free for decades aren't necessarily smarter than you. They just have systems that actually work with their real life.

Maybe you could be tracking HRV to guide your training intensity instead of just winging it every day.

You might target your specific weak spots instead of doing random mobility work you found on YouTube.

You could fuel your body based on what you're actually demanding from it, not just eat whatever seems healthy.

The gap between knowing what to do and actually doing it consistently? It usually comes down to having a system that fits your actual life, not some perfect world scenario.

Try the 3-question audit in the last slide. It might show you exactly where that gap is for you.

You've got the knowledge. You just might need a better way to use it.

09/08/2025

Those who accept chronic pain as "part of the sport" are operating under a fundamental misconception about human physiology and training adaptation.

Your body's persistent pain signals aren't badges of dedication they're indicators of systematic breakdown that passive recovery cannot address.

When you rely solely on rest and treatment to manage symptoms, you're addressing effects while ignoring causes.

Martial arts places unique demands on your musculoskeletal system: explosive power generation, multi-planar movement, and sustained isometric contractions in compromised positions. Without targeted strength training to support these demands, your body develops predictable imbalances.

The martial artists who maintain performance and chronic pain-free training into their 50s and 60s understand a critical principle: injury prevention is not reactive symptom management, it's proactive system optimization.

They've learned that strengthening weak links before they become painful areas is exponentially more effective than treating symptoms after they manifest.

Your current approach has produced your current results. Sustainable longevity requires addressing the root causes of compensation patterns through systematic strength development.

𝗪𝗵𝗶𝗰𝗵 𝗼𝗳 𝘁𝗵𝗲𝘀𝗲 𝘄𝗮𝗿𝗻𝗶𝗻𝗴 𝘀𝗶𝗴𝗻𝘀 𝗿𝗲𝘀𝗼𝗻𝗮𝘁𝗲𝘀 𝗺𝗼𝘀𝘁 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗰𝘂𝗿𝗿𝗲𝗻𝘁 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲?

The Fight Science Collective

19/09/2025

17/09/2025

13/09/2025

11/09/2025

31/08/2025

28/08/2025

24/08/2025

21/08/2025

15/08/2025

14/08/2025

12/08/2025

09/08/2025

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