The EsoDerrick Method — Become Strong. Jacked. Explosive. Dangerous.

Sound Familiar?

Why You're Still Not
Where You Want to Be

It's not that you're lazy. It's not that you're not working hard. It's that nobody gave you the right information for your specific situation. Here's what I see all the time.

You're Training Like a Bodybuilder When You're an Athlete

Chest day. Arm day. Leg day. Great for the mirror — useless on the mat. Or you skip the gym completely because someone told you "lifting makes you slow." Neither works. There's a completely different approach and most people never find it.

You're Following "Sport-Specific" Exercises That Do Nothing

Punching with resistance bands. Squatting on a bosu ball. Shadow boxing with dumbbells. These things go viral — they don't build real performance. I've tried them all. They don't work. Real strength, real power, real conditioning does.

You're Doing Too Much and Recovering From None of It

Sparring 4 days a week, running every morning, hitting the gym on top of it all — and wondering why you're constantly beat up and not improving. Your training load is the problem. Nobody's programming for the full picture.

Here's What Actually Works

Train Smart. Recover. Repeat.

I spent years figuring out how to combine combat sports and lifting without one destroying the other. I did it through training, through service, through trial and a lot of error. What I coach now isn't theory — it's exactly what worked for me and what I've built a system around.

Apply for Coaching

Be Real With Yourself

Is This For You?

I only work with people I can actually help. Read this before you apply.

✓ This IS For You

▶ You fight, grapple, box, or do MMA and want your body to match your sport
▶ You want to look the part — lean, muscular, athletic — not just "in shape"
▶ You're prepping for military selection or a fitness test and need structure
▶ You've tried random programs and kept getting nowhere
▶ You're willing to be coached — not just told what you want to hear
▶ You're ready to actually commit and do the work consistently

✕ This Is NOT For You

— You're looking for a quick fix — something that works without real effort
— You can't show up consistently. Life gets in the way every week
— You just want to look good for summer. That's a different coach
— You need results by next week. That's not how this works
— You're not open to being coached — you already think you know everything

Living Proof

My Transformation
15 to 20

This is me. 15 to 20. I'm not showing you this to flex — I'm showing you because everything I coach is something I've actually done myself.

Before After — Age 20

Client Results

What Happens When
You Actually Follow the System

Real people. Real training. No filters on the work.

Client 01

Before

After

Client 02

Before

After

Client 03

Before

After

EsoDerrick — Coach

About Your Coach

Built From
Real Experience

I'm EsoDerrick. I got into this because I was genuinely frustrated — there's so much misinformation online about training for combat sports. "Sport-specific" exercises that do nothing. Bodybuilding programs being sold to fighters. Advice from people who've never stepped on a mat in their life. It doesn't need to be that complicated.

I've been combining lifting with combat sports since I was a teenager. I kept doing it through military service — figuring out how to stay strong, stay explosive, and stay fight-ready while also meeting the demands of the job. That's a problem most coaches don't even think about.

I'm not here to go viral. I'm here because the right information, explained simply, changes everything. My whole thing is getting you to perform your best — with or without the gloves on.

Been doing combat sports since I was a teenager — still on the mat
Military service — had to be strong, conditioned, and fight-ready all at once
Spent years figuring out the lifting + mat time balance through real trial and error
Built this for athletes — not for content, not for an algorithm

1:1 Coaching Includes

Everything You Need.
Nothing You Don't.

You work directly with me. No templates, no programmes that get handed off to an assistant. Here's what we actually build together.

Your Strength Program — Written for You

Not a template with your name on it. A program built around what days you train, what sport you do, and where you're actually at right now. It gets adjusted as you progress.

Power & Explosiveness Training

This is what separates fighters who look strong from fighters who actually are. We work on the stuff that directly carries over — speed, first-step power, the ability to explode when it matters.

Conditioning That Doesn't Kill Your Recovery

Your conditioning has to fit around your mat time — not ignore it. I programme your cardio work so it builds your gas tank without leaving you too wrecked to train the next day.

Regular Check-ins With Me

You're not getting a programme and then disappearing into the void. I check in regularly, you tell me how things are going, and we adjust. That's the whole point of coaching.

Keeping Your Body in One Piece

Joints, tendons, the stuff that gets wrecked from years of combat sports and heavy lifting. We build this in from day one — not as an afterthought when you're already injured.

Military & Selection Prep (If Applicable)

If you're serving or prepping for a selection process, I've been there. We build your fitness standards directly into the programme — not bolted on as an extra thing to do.

Spots Are Limited

I keep my client list small on purpose. Apply below — if it's a good fit, we'll talk through everything on the discovery call.

Apply Below

The Process

Four Steps to
Getting Coached

Fill Out the Application

Answer a few honest questions about where you're at, what you're training for, and what's not working. Takes 2 minutes. I read every single one.

We Get on a Call

If things look like a good fit, I'll reach out to book a quick call. We talk through your situation properly and figure out exactly what you need.

I Build Your Programme

Once you're in, I write your programme from scratch. You get everything laid out clearly — what to do, when, and why — so there's no guessing.

We Work Together

You train. I keep tabs on how it's going. We adjust when something isn't working and push harder when it is. That's coaching — not just a PDF.

Full Application

Tell Me About
Where You're At.

This helps me understand your situation properly before we speak. Be straight with me.

Before we get started —

A few quick questions so I can understand where you're at and whether this is the right fit for you. Takes about 3 minutes. Be straight with me and I'll be straight with you.

Question 1 of 14

What's your full name?

Question 2 of 14

What's your email address?

Question 3 of 14

What's your phone number?

Question 4 of 14

How old are you?

Question 5 of 14

What's your height and current weight?

Whatever units you use — e.g. 5'11" / 185lbs or 180cm / 84kg

Question 6 of 14

How would you describe your body right now?

ASkinny-fat — some fat but not much muscle to show for it

BSoft — I've lost conditioning and I can feel it when I train

CLean but weak — not enough strength behind my shots on the mat

DOverweight — I need to drop weight and rebuild my athletic base

EDecent base — but not performing at the level my sport demands

Question 7 of 14

What's your main goal right now?

AGet stronger and more explosive for MMA, boxing or grappling

BBuild a lean, jacked fighter's physique without losing athleticism

CFix my conditioning — I gas out too early in sparring and competition

DPrepare for military selection or a physical fitness test

EBuild a complete strength and performance base from the ground up

Question 8 of 14

How long have you been trying to reach this goal?

ALess than 3 months — I'm just getting started

B3–6 months

C6–12 months

DOver a year

EYears — I keep starting over and can't get consistent

Question 9 of 14

What's your training history?

AComplete beginner — I've barely trained before

BOn and off — I've trained but never stuck to anything consistently

CRegular gym-goer but no real structure or direction

DActive in combat sports but haven't done dedicated strength work

ETrained seriously before but fell off — need to rebuild

Question 10 of 14

Do you have access to a gym?

AYes — full commercial gym

BYes — home setup with weights

CNo gym access right now

Question 11 of 14

On a scale of 1–10, how committed are you to making a change in the next 90 days?

1 = just looking around / 10 = I'm ready to go all in right now

Just lookingAll in

Question 12 of 14

When it comes to investing in coaching, where are you at?

AI'm ready — if this is the right fit I'm prepared to invest

BI'd need to know the investment before committing either way

CFinances are tight right now — it's not the right time

Question 13 of 14

Is there anything that might get in the way of you committing fully over the next few months?

Optional — but the more honest you are, the better I can help

Question 14 of 14

Anything else you want me to know before we speak?

Optional — anything that didn't fit the questions above

🔥

You're Through —
Now Book Your Call.

I've received your application. The next step is to pick a time that works for you and book your free 20-minute consultation call. We'll go through your goals and I'll explain exactly how the programme works.

Book My Free Call →

👊

Thanks for Being Honest.

When you're ready to go all in, come back and apply — the programme will still be here.

✊

Thanks for Being Straight With Me — I Respect That.

When the time is right financially, come back and apply. The programme isn't going anywhere.

I Help Fighters Get Strong, Jacked & Dangerous on the Mat.

I Used to Be Confused Too.
Then I Figured This Out.