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The Black Lion Blueprint

The Black Lion Blueprint

Written by: Frederick
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The Black Lion Blueprint helps busy athletes and active adults train smart, recover faster, and perform at their best — in sport, work, and life. Each episode gives you practical strategies to stay injury-free, build strength, and boost energy without spending hours in the gym.

© 2026 The Black Lion Blueprint Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Self-Help Success
Episodes
  • 5 Best Knee Strengthening Exercises

    5 Best Knee Strengthening Exercises
    Jun 29 2026

    Strong, healthy knees aren't built by doing endless knee exercises—they're built by developing strength, control, and resilience throughout the entire lower body.

    In this episode of The Black Lion Blueprint, I break down my five favorite knee strengthening exercises and explain why they consistently appear in my programming. We'll cover how stronger calves, hamstrings, glutes, and hips all contribute to healthier knees, along with the most common mistakes to avoid and simple progressions you can use regardless of your experience level.

    Whether your goal is lifting heavier, staying active, or improving your durability for sports and everyday life, these exercises can help you build a stronger foundation.

    If you want help applying this to your training, book a free call.

    https://www.blacklionperformance.com/strategycall

    Not ready for a call yet?

    Free Guide - download The Full-Body Workout Blueprint here: https://black-lion-performance-coaching.kit.com/e3a299048d


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    21 mins
  • Dealing With Failure in Sport

    Dealing With Failure in Sport
    Dec 20 2025

    Free Guide - download The Full-Body Workout Blueprint here: https://black-lion-performance-coaching.kit.com/e3a299048d

    In this conversation, Frederick Sadler discusses how to reflect after a loss to move forward with purpose and clarity over emotion. Hope you enjoy it!

    Other Free Guides:

    Nutrition Blueprint Guide here: https://black-lion-performance-coaching.kit.com/3ca23466f1

    Recovery Blueprint Guide here: https://black-lion-performance-coaching.kit.com/07f2dc083c


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    9 mins
  • 21 Fitness Mistakes I Made So You Don’t Have To

    21 Fitness Mistakes I Made So You Don’t Have To
    Dec 3 2025

    Free Guide - download The Full-Body Workout Blueprint here: https://black-lion-performance-coaching.kit.com/e3a299048d


    In this conversation, Frederick Sadler discusses the 21 fitness mistakes that he has made in his fitness journey that cost him time and progress so you don’t have to. He emphasizes that fitness doesn’t have to be complex to reach your goals, it just has to be sustainable and consistent. Hope you enjoy it!


    Other Free Guides:

    Nutrition Blueprint Guide here: https://black-lion-performance-coaching.kit.com/3ca23466f1

    Recovery Blueprint Guide here: https://black-lion-performance-coaching.kit.com/07f2dc083c


    Show More Show Less
    38 mins
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