In Episode 21 of What Hones You, Trevor Wittman and Luke Caudillo sit down with UFC heavyweight Curtis Blaydes for a wide-ranging conversation about the people, experiences, and internal standards that have shaped his career.

The conversation moves from Blaydes’ early days in Chicago and his transition into MMA to his relationship with Trevor, the evolution of their training environment, and what it means to invest in the people around you. Blaydes reflects on learning from elite coaches and training partners, including Alistair Overeem, and explains why high-level athletes have to remain willing to learn, even from opponents.

The discussion also turns toward the psychology of heavyweight fighting. Wittman breaks down the difference between being physically gifted and developing the internal mentality required to overcome adversity. For Blaydes, that means learning to absorb difficult moments without allowing them to define the next one.

The result is an honest conversation about UFC performance, MMA mentality, coaching philosophy, fight preparation, resilience, and longevity, with the perspective of a fighter who has spent years competing at the highest level.

Who Is Curtis Blaydes?

Curtis Blaydes is a UFC heavyweight and accomplished wrestler whose career has been built around physicality, wrestling, ground-and-pound, and high-level competition. In the episode, Blaydes discusses his Chicago upbringing, his early wrestling background, his transition into MMA, and eventually finding his way to Colorado and Trevor Wittman’s coaching environment.

Blaydes also speaks openly about the relationships that helped shape his career. His story is not presented simply as an individual pursuit. It is deeply connected to coaches, training partners, teammates, family, and the environments that challenged him to improve.

What You’ll Learn in This Episode

Key Themes Covered

Trevor explains his philosophy of investing in athletes without treating every relationship as a transaction. 

Blaydes’ wrestling background is central to his identity as a heavyweight. 

Blaydes discusses training with Alistair Overeem after their fight and the mutual respect involved in learning from someone who had previously been an opponent. 

Trevor draws a distinction between being gifted and developing the mentality required to overcome difficult moments. 

The conversation returns repeatedly to the idea that elite fighters cannot rely entirely on technical game plans. 

Blaydes and Wittman discuss how fighters change as they gain experience. 

Timestamps

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In Episode 20 of What Hones You, co-hosts Trevor Wittman and Luke Caudillo sit down with long-time friend and Factory X head coach Marc Montoya for an unfiltered, deep-dive discussion on the reality of elite coaching.

This is not a superficial conversation about strategy or fight-week hype. It’s an authentic look at the internal standards, personal sacrifices, and emotional control required to build a sustainable culture in modern MMA. From starting in a tiny room inside a CrossFit gym to headlining world title fights, Montoya breaks down his evolution as a leader, how he handles the heavy responsibilities off the mat, and why true coaching success is measured by life outcomes, not just win-loss records.

Who Is Marc Montoya?

Marc Montoya is the founder and head coach of Factory X Muay Thai / MMA, one of the premier combat sports training facilities in the world. Over two decades in Colorado’s combat sports scene, Montoya has guided dozens of high-profile UFC, Bellator, and Glory kickboxing athletes through the highest pressure environments in the sport. Grounded in faith, family, and relentless work ethic, Montoya’s coaching methodology focuses on developing complete human beings capable of thriving inside and outside the cage.

You’ll Learn in This Episode

Key Themes Covered

A fighter’s performance inside the octagon directly reflects how they manage their personal life, standards, and choices off the mat.

True leaders do not command from a distance; they walk through the fire with their athletes and demonstrate standards through action.

Coaching under extreme time constraints requires transparent dialogue between what the coach sees from the outside and what the athlete feels on the inside.

Titles and victories pass quickly; grounding your identity in daily discipline prevents the emotional crash that follows major milestones.

A healthy gym culture sustains athletes through career highs and lows, ensuring long-term athletic and personal longevity.

Timestamps

00:00 – Introduction & Welcome

02:10 – Marc Montoya & Colorado MMA Legacy

10:45 – The True Weight of Being a Head Coach

15:40 – Leading by Action and Navigating Adversity

24:15 – Outside Perspectives: Co-Piloting Fighter Journeys

32:00 – The Beginnings of Factory X

40:35 – Corner Communication & Real-Time Feedback

49:15 – Managing Pressure in World Title Fights

53:10 – Stories of Joe Warren & Elite Competitors

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In Episode 19 of What Hones You, co-hosts Trevor Wittman and Luke Caudillo sit down with top UFC flyweight contender Brandon "Raw Dawg" Royval for a raw, unfiltered deep dive into high-level combat sports psychology and the realities of elite performance.

This isn't a conversation about viral moments or cheap hype. It is a masterclass in resilience, fight IQ, and internal standards. Royval shares his journey from working overnights and managing daily life to rising into the UFC's top 10. Together, Wittman, Caudillo, and Royval explore how accepting discomfort, controlling emotion inside chaos, and staying grateful through setbacks separate good fighters from world-class competitors.

Who Is Brandon Royval?

Brandon Royval is a premier UFC flyweight known for his relentless pace, dangerous finishing ability, and unbreakable fighting spirit. Hailing from Colorado, Royval earned his reputation in the Octagon through high-octane battles, technical evolution, and a true fighter-first mentality. Outside the cage, Royval applies that same discipline to mentoring youth in his community, embodying the grounded, performance-driven mindset required for long-term longevity both in and out of the sport.

What You’ll Learn in This Episode

Key Themes Covered

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In Episode 18 of What Hones You, co-hosts Trevor Wittman and Luke Caudillo sit down with Chris Camozzi — UFC veteran, former BKFC Cruiserweight World Champion, and one of the most versatile strikers in combat sports — just weeks after he closed out his career.

This isn't a highlight reel conversation. It's a fighter's honest account of what retirement actually feels like: the relief of no longer wondering who's next, the discipline required to know when it's time to walk away, and the standards that carried him across three different disciplines for two decades. Camozzi breaks down the technical and mental differences between MMA striking, kickboxing, and bare-knuckle boxing — how distance, equipment, and rules change not just the risk, but the entire approach to a fight. The conversation also digs into officiating and fairness in combat sports, with Camozzi and Wittman debating how scoring and fouls should be handled to protect fighters without diluting the sport.

The result is a grounded look at longevity in combat sports — what it costs, what it teaches, and what comes after.

Who Is Chris Camozzi?

Chris Camozzi is a 20-year veteran of combat sports whose career spanned the UFC, kickboxing, and bare-knuckle boxing. He competed 19 times inside the UFC across two separate stints in the middleweight division, facing the likes of Ronaldo "Jacare" Souza and Lorenz Larkin, before going on to compete in GLORY Kickboxing and the PFL. He found his greatest success in bare-knuckle boxing, where his southpaw boxing background and elite head movement made him a two-time BKFC Cruiserweight World Champion. Camozzi closed out his career on his own terms at BKFC 88 in his hometown of Denver, choosing to go out fighting rather than fade out. He now plans to stay in the sport through coaching.

What You’ll Learn in This Episode

Key Themes Covered

Larger gloves and headgear don't inherently mitigate trauma; they add leverage, block visibility, and encourage opponents to throw at maximum velocity. True protection is derived from technical defensive mechanics and structured neck alignment, not added padding.  

Shorter round formats force sustained athletic output and elite preparation. When fighters cannot conserve energy or rely on referee intervention to stall, the sport shifts away from passive point-scoring back to definitive mastery.  

Elite MMA coaching relies on isolating an opponent's baseline patterns under pressure. A superior fight IQ means choosing the precise tool from a massive strategic bag to systematically dismantle what the opposition does best.  

To preserve the entertainment value for the fans who fund the sport, officiating must actively penalize stalling. Financial and point-based consequences force athletes to abandon safe, passive strategies and consistently press for the finish.

Timestamps

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In Episode 17 of What Hones You, co-hosts Trevor Wittman and Luke Caudillo are joined in the studio by UFC legends Kamaru Usman and Justin Gaethje. This isn't a conversation built on superficial hype or promotional fluff. Instead, it is a deeply technical, psychologically grounded exploration of elite performance standards, the realities of championship-level preparation, and the mental framework required to look past chaos and execute with absolute precision. From breaking down the surreal experience of walking out to fight on the lawn of the White House to discussing the precise tactical shifts that separate legendary fighters from the rest, this episode delivers raw, fighter-first insights into the elite combat mindset.

Who Is Justin Gaethje & Kamaru Usman?

Justin Gaethje is a former interim and undisputed UFC lightweight champion, as well as the inaugural BMF champion, widely recognized as one of the most decorated and thrilling action fighters in mixed martial arts history. Cementing his legacy in a historic main event under the ultimate spotlight, Gaethje’s recent definitive victory over Ilia Topuria on the lawn of the White House stands as a testament to his elite composure and calculated execution. Known for his devastating striking power, Gaethje remains the absolute apex of competitive longevity.

Kamaru "The Nigerian Nightmare" Usman is the dominant former UFC welterweight champion and one of the greatest pound-for-pound fighters to ever step into the Octagon. Together alongside elite coach Trevor Wittman, they form one of the most formidable brain trusts in combat sports psychology and high-performance training. What You’ll Learn in This Episode - How an elite fighter manages the intense psychological pressure of a historic main event walkout. - Why building a strong, internal self-image matters far more than chasing material symbols like championship belts. - The profound importance of dialing in absolute simplicity inside your strategy rather than overcomplicating tactical execution. - How to cultivate the psychological resilience required to handle severe physical damage and dictate the terms of a fight. - Why the highest-level competitors must learn to become entirely comfortable with being uncomfortable. - The impact of opponent psychology and why having the right "dance partner" elevates a performance to historical status.

Key Themes Covered

Timestamps:

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In Episode 16 of What Hones You, co-hosts Trevor Wittman and Luke Caudillo sit down with the legendary Chuck "The Iceman" Liddell to explore the transition from early martial arts discipline to global superstardom.

This is a technical dive into the foundational mindset that helped build the UFC, moving beyond the highlight reels to examine the professional standards required to sustain a Hall of Fame career. The conversation dissects the difference between "point fighting" and the "fight business," the reality of managing pressure on the world stage, and how a fighter's internal compass must remain fixed even as the sport evolves around them.

Who Is Chuck Liddell?

Chuck Liddell is a former UFC Light Heavyweight Champion and a pioneer of mixed martial arts. Known for his signature Kempo-based striking and sprawl-and-brawl style, he became the face of the UFC during its most critical period of growth. Beyond his knockout power, Liddell’s legacy is built on a lifelong commitment to martial arts—from his early days in California street fighting and collegiate wrestling to becoming one of the most recognizable athletes in combat sports history.

What You’ll Learn in This Episode

Key Themes Covered

The Fight Business vs. Self-Defense

Iconic Standards

Preparation Under Pressure

Legacy and Mentorship

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In Episode 15 of What Hones You, host Luke Caudillo is joined by UFC lightweight contender Justin "The Highlight" Gaethje as co-host to sit down with NFL legend and multi-time Super Bowl Champion Von Miller. This is not a superficial look at professional sports success. It is a technical masterclass on human connection, elite team building, and the operational standards needed to execute flawlessly under global scrutiny.

Von Miller is a generational NFL pass rusher, Super Bowl MVP, and one of the most respected locker room leaders in modern sports history. Drafted out of Texas A&M, where he unique majored in poultry science, Miller built an elite legacy primarily over an 11-year tenure with the Denver Broncos before capturing further success across the league with franchises like the Los Angeles Rams and Buffalo Bills.

The Architecture of Camaraderie True team cohesion is not organic; it is deliberately built through open connection, active communication, and a refusal to allow ego to dictate locker room dynamics.

Process-Driven Maturity Sustaining high performance requires transforming every task into a deliberate process, whether mastering a complex academic curriculum or diagnosing an offensive line.

Emotional Regulation in the Trenches The elite performer remains identical through the highest of highs and the lowest of lows, maintaining internal stability independent of external chaotic variables.

Locker Room Standards over Hype Championship cultures are driven by daily relational standards and an internal obligation to elevate the confidence of everyone around you.

Holistic Athletic Longevity True durability requires developing an identity outside of your primary sport, matching physical preparation with commercial, mental, and philanthropic growth.

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In Episode 14 of What Hones You, Trevor Wittman and Luke Caudillo sit down with UFC legend and future Hall of Famer Kamaru Usman. This isn't a conversation about the highlights; it’s a deep dive into the psychological framework of a champion who refuses to be outworked. Usman discusses the "high guard" he keeps on his personal life, the transition from wrestling to MMA, and the specific moment in his collegiate career where he realized that standard effort would never lead to elite results. 

Who Is Kamaru Usman?

Kamaru Usman is a former UFC Welterweight Champion, P4P great, and one of the most dominant forces in the history of mixed martial arts. Known as "The Nigerian Nightmare," Usman's career is defined by a relentless work ethic, high fight IQ, and an ability to push past physical and mental breaking points. Beyond the Octagon, he is a student of performance who has mastered the art of internalizing standards to achieve external dominance.

What You’ll Learn in This Episode

- The reality of the "focused work" mindset and why it can appear standoffish to outsiders.

- How to "quiet the noise" to maintain elite focus during a training camp.

- The pivotal lesson from Usman’s wrestling days: why doing the same as everyone else guarantees the same results.

- The "Onion" theory of personality—why elite athletes protect their energy and space.

- How Trevor Wittman and Kamaru Usman meshed their styles to create a championship partnership. The importance of self-talk and overcoming the internal voice of doubt.

- Why Kamaru always does "more" after the official workout is finished.

Key Themes Covered

- The Obsession with "More"

Championship performance is built in the minutes after the scheduled practice ends. If you aren't doing more, you shouldn't expect more.

- Internal Standards vs. External Hype

Success is not about what others see; it's about the internal self-talk and the standards you hold when no one is watching.

- The Professional High Guard

Elite performance requires a level of focus that often necessitates closing off the outside world to protect the mission.

- Athlete-Coach Synergy

The evolution of a fighter depends on a coach’s ability to understand the unique psychological makeup of the athlete.

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In Episode 13 of What Hones You, Trevor Wittman and Luke Caudillo explore a unique dynamic in professional MMA: the father-son partnership of Gilbert and Elijah Smith. This conversation moves past the technicalities of the gym and into the psychological depth of what it means to be a "superstar" with an "it factor" while maintaining the grounded maturity of a family man.

The guests discuss the necessity of the "killer instinct"—the ability to become a different person inside the cage—and the equally important ability to switch it off the moment the fight ends. They provide a raw look at the pressures of competing for a paycheck and the internal drive that shifts once a fighter becomes a parent.

Who Are Gilbert and Elijah Smith?

Gilbert Smith is a veteran of the sport and a respected head coach at Victory MMA, having spent nearly two decades in the industry as a sparring partner for elite champions like Nate Marquardt. His son, Elijah Smith, is a rising UFC bantamweight who recently secured his contract with a high-stakes performance that showcased both his technical precision and his "killer instinct". Together, they represent a legacy of discipline and performance standards that transcend the Octagon.

What You’ll Learn in This Episode

Key Themes Covered

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In Episode 12 of What Hones You, co-hosts Trevor Wittman and Luke Caudillo sit down with UFC middleweight Cody Brundage to dissect the psychological framework of a modern elite fighter. This conversation moves beyond the standard "fight week" narrative, focusing instead on the internal "gauges" an athlete must monitor to maintain performance under extreme pressure. Brundage opens up about his evolution from a standout wrestler to a professional mixed martial artist who values the "small circle" and the profound impact of loyalty in a transient sport.

The dialogue explores the technical and mental hurdles of competing at the highest level, including Brundage's upcoming birthday fight and the reality of fighting world-class killers like Ilia Topuria or Bo Nickal. Trevor and Luke provide an editorial deep dive into the "mental reps" required to turn pre-fight anxiety into focused, technical execution.

Who Is Cody Brundage?

Cody Brundage is a high-level UFC middleweight known for his explosive wrestling and evolving finishing ability. Training out of Factory X, Brundage has built his reputation on grit and a direct, "wear it on your sleeve" approach to the game. His career is a reflection of the transition many elite athletes face: moving from relying on accolades to developing a sophisticated performance mindset that can withstand the chaos of the UFC.

What You’ll Learn in This Episode

Key Themes Covered

Loyalty as a Performance Standard In a sport where teams often fracture, Brundage emphasizes that a "small circle" and mutual loyalty between athlete and coach are non-negotiable for elite success.

The Gauge System

Trevor Wittman discusses the importance of athletes communicating their "internal warning signs" to their team, treating the human body like a high-performance machine.

Gratitude Over Doubt

Replacing the fear of pain or failure with gratitude for the opportunity hones a fighter's focus and removes the mental clutter of overthinking.

Embracing the Chaos Growth

Occurs when a fighter stops resisting the "uncomfortable" and learns to find a baseline of composure within the storm of the octagon.

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