When we think of strength and conditioning, most people imagine weights, drills, and endless hours of sweat. But for world-renowned performance coach Phil Daru, training athletes, especially fighters, is about much more than physical preparation. It’s about building resilience, preventing injury, and developing the mindset that separates good athletes from great ones.On a recent episode of “A Healthy Point of View” podcast, Sam Tejada, CEO and Founder of Liquivida®, sat down with Daru to explore his journey from football and MMA fighter to one of the most sought-after coaches in combat sports.
The Secret Training Hacks UFC Fighters Don’t Want You to Know | Phil Daru | Ep. 79
A Fighter’s Journey Cut Short
Daru’s path to coaching began long before he ever stepped inside a cage. Growing up in South Florida, he was immersed in sports from childhood football, martial arts, and baseball. His mother, a firefighter and EMT, inspired his drive for discipline and service. But it was football that first shaped his competitive spirit.
By college, however, concussions had already taken their toll. Transitioning into MMA only compounded the risks. After one sparring incident left him with lasting symptoms, doctors warned him: Continue fighting, and you may face Alzheimer’s by age 50.
“It took me two weeks to make the decision,” Daru recalled. “But I had a family, a career to build. I wasn’t willing to put my brain through that trauma anymore.” That moment ended his fighting career but launched his mission as a coach.
From Storage Closet to World Champions
Daru’s coaching career started humbly. With no money and limited resources, he began training clients in a cramped 800-square-foot space “basically a storage closet,” he laughed. Word spread quickly. His approach went beyond just physical results; he connected with fighters on a psychological level, creating a community around growth and discipline.
What began with 12 members, including his future wife, expanded into a thriving gym with hundreds of clients. Eventually, Daru’s reputation landed him at the doors of American Top Team, one of the most elite fight camps in the world. His very first session included stars like Dustin Poirier and Hector Lombard.
As he put it: “I knew I had something they didn’t know. My confidence was high because I could help them.”
Training the Body and the Mind
While most people assume fighters only need to train harder, Daru emphasizes a balanced, personalized approach. “Overtraining is the biggest bad habit I see,” he explained. “Sometimes the best thing you can do is recover.”
He uses tools like heart rate variability trackers, VO2 max testing, and biomarker analysis to monitor fatigue and prevent injury. But beyond the data, he knows mindset is equally important.
For younger or regional fighters, he uses grueling tests like the “prowler sled” to reveal character. For elite athletes, it’s about precision: tailoring conditioning, strength, and recovery so they can perform at peak levels without burning out.
As Daru noted, “If you can knock someone out in the first round, you should still have that same power in the fifth.”
Science Meets Strategy
One of Daru’s strengths is bridging science with the realities of combat sports. He integrates lab testing, wearables, and even psychological assessments to build athlete profiles. From cortisol levels to personality traits, every detail helps fine-tune training plans.
But just as important is teamwork. In combat sports, athletes often work with multiple coaches, striking, grappling, conditioning, nutrition. Without communication, it’s easy to overtrain.
“In a perfect world, all coaches and doctors would talk to each other,” Daru said. “But egos get in the way. My job is to listen, respect their expertise, and make sure the athlete doesn’t pay the price.”
Lessons Beyond the Cage
For Daru, coaching fighters isn’t just about building champions; it’s about shaping better people. Losses, he explained, are some of the greatest teachers.
“Most fighters lose because they lost before they even got to the fight,” he said. “They went in not to lose instead of going in to win.”
That mindset, he believes, applies to life as much as sport: accepting challenges, staying disciplined, and trusting the process.
A Continuous Evolution
Today, Daru has trained hundreds of fighters, including world champions, and travels globally to mentor coaches and teach seminars. Yet he still sees himself as a student. He studies research, experiments in the gym he calls his “lab,” and surrounds himself with mentors.
“I can’t expect my athletes to be the best version of themselves if I’m not doing the same,” he said.
For Sam Tejada, the conversation was a reminder that peak performance isn’t just about muscles and mechanics, it’s about precision, humility, and the relentless pursuit of improvement.
Phil Daru’s story shows how setbacks can become turning points. Forced to leave fighting behind, he found a bigger purpose in shaping the next generation of athletes. By combining science, strategy, and psychology, he’s redefining what it means to prepare for combat, and for life.
As Tejada summed it up: “Your body is the temple of God. Taking care of it is an act of self-love.”
For Daru and the champions he trains, that philosophy is what truly powers performance.