“It’s my birthday and I turned 31 today. I started fighting for this company about ten years ago at the age of 22.” States BJ Penn at the press conference following the annihilation of Diego Sanchez last Saturday at UFC 107.

Dana White, ever so tactful, chimes in with “And he just started training at 31.”

I am an avid believer in strength and conditioning as a integral part of any serious mma fighters workout.

This is, after all, the whole essence of this blog.

In part 1 of “The Case for BJ Penn’s Conditioning” I posed the question as to whether The Prodigy’s conditioning will ever be a factor again since he started his training with strength and conditioning coach, Marv Marinovich.

I think last Saturday answered that question.

BJ has always been one of the most talented fighters to ever walk in the Octagon, but it has taken ten years for people to finally start agreeing without a doubt that he is in his prime.

What changed? His strength and conditioning program.

Not only did BJ look just as energized the fifth round as he did the first, but there where many other subtle signs that his physical capabilities have improved dramatically.

For example, in one mma training workout video with BJ, Marv had the champ training his footwork and alteration speed (the speed at which you can completely change directions while in movement).

Did you notice that Diego, known for his wrestling ability, speed and intensity, often times shot in for a take down only to end up on all fours reaching out to barely touch BJ’s foot?

BJ’s foot speed and reaction speed has developed such that he can literally back peddle fast enough that even an elite wrestlers shot ends up completely missing the mark altogether.

Not to mention that when Diego’s take-down’s did connect he, much like Kenflo, couldn’t take down the champ even once in five rounds.

BJ Penn had a missing piece for over 10 years. The moment he partnered with a true strength and conditioning coach he has become literally invincible with NO holes in his game at 155 lbs.

Don’t underestimate the importance of strength and conditioning.

If you’re a mma fighter, you probably have some strengths and you probably have some weaknesses.

Maybe you have quick hands but limited grappling experience. Maybe you’ve trained in Brazilian Jiu-Jitsu since you were five but you aren’t quite comfortable on your feet. Or maybe you have a pretty solid overall mma game.

In either case, it takes several months and for the most part several years to master any single form of combat.

Developing strength and conditioning, however, can be developed in a relatively short amount of time.

Don’t let your own talents go to waste simply because you didn’t take the time to develop your conditioning.

It took one of the most talented fighters to ever walk the planet 10 years to figure this out before he finally reaches what many say is his prime; this is a mistake that can be avoided early.

Strength and conditioning alone won’t always win you fights, but it will carry you through the rounds so that you continue to let your talents shine through all the way to the end when sometimes it matters most.

Check this out here for reviews of the top mma strength and conditioning workout programs on the web.