In this episode of the Flex Diet Podcast, I sit down with my friend James de Lacey, a strength and conditioning coach with an MSc in Sport & Exercise Science and more than a decade of experience in professional sport, including professional and international rugby and rugby league. James now focuses on combat sports, preparing fighters through Sweet Science of Fighting.

Do fighters really need zone 2? James and I dig into why the "big aerobic base first" playbook may not be the answer for mixed martial artists, and what to do instead, from heart rate recovery and short-rest sprint intervals to muscle oxygen (NIRS) data.

We also get into VO2 max, wearables, why trends beat single data points, and why AI-written programs often miss the mark. We each share our own views and experience.

​Listen to the full episode here​

Episode Timestamps:

• 03:35 The biggest conditioning mistake in MMA
• 05:50 Why sprints are more aerobic than you think
• 07:46 Do fighters need a huge aerobic base?
• 09:44 VO2 max, muscle limits and oxygen testing
• 11:57 Conditioning trends and training volume
• 15:36 Zone 2, time costs and the 80/20 debate
• 22:10 Heart rate response and recovery between rounds
• 25:43 Mike’s rower test and heart rate recovery
• 28:25 Air bike sprints with short rests
• 31:44 Muscle oxygen and power between repeats
• 34:19 Testing and training each athlete’s limiter
• 41:47 Flexible Meathead Cardio and technical training
• 46:05 Elite athletes, VO2 max and training context
• 50:22 NIRS, oxygen drops and peak power
• 57:18 Why trends beat single test results
• 1:02:56 Wearables, coaching judgment and session design
• 1:06:57 AI programs and generic training blocks
• 1:13:02 Training around life and where to find James

If you prefer to watch the podcast, check it out below:

​Watch the episode on YouTube​

Much love,

Dr. Mike

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Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.