Inside the World of Coaching UFC Athletes with Brandon Gallagher
This episode of Back Room Talk dives into the inspiring journey of Brandon Gallagher, a standout strength and conditioning coach working with some of the UFC’s top fighters, including Ian Machado Garry. Brandon shares how he built a career training elite athletes, why foundational principles always win, and what it takes to thrive as a professional coach. Whether you're an experienced coach or just starting out, this conversation is packed with valuable insights.
From Weight Loss to Coaching Success
Brandon’s path to fitness began with personal transformation. Growing up, he struggled with weight and self-confidence. His wake-up call came in high school after an underwhelming tryout for the varsity basketball team. Feeling defeated, he vowed to change his lifestyle. By focusing on consistent gym sessions, healthier eating, and discipline, he lost 70 pounds over six months. That personal success sparked a passion for fitness.
Brandon didn’t immediately plunge into coaching, but he knew fitness was his future. After completing his degree in human biology, he stepped into the coaching world. His first big leap was opening a gym in New York at the age of 22, where he honed his skills and learned business lessons the hard way.
Early Training Foundations and Mentorship
Brandon credits much of his growth to early mentorship. During his time at a CrossFit gym in Albany, he worked under an experienced coach who introduced him to key principles like programming, progression, and professional coaching. Through this mentorship, he discovered Opex and earned his CCP (Coaching Certificate Program) certification. This not only gave him technical knowledge but also instilled a deep sense of professionalism.
The CCP program, with its focus on lifestyle habits, client management, and simple yet effective programming, shaped Brandon’s approach. He learned to treat every client—whether a beginner or elite athlete—with the same care and attention. It’s a philosophy he carries to this day.
Pivoting to MMA Coaching
Brandon didn’t initially plan to work with fighters. His focus on general population clients gradually shifted as he discovered a personal passion for martial arts, starting with Brazilian Jiu-Jitsu. After moving to Florida, he landed a position under Phil Daru, one of MMA’s most respected strength coaches. Phil exposed him to training systems tailored for fighters, and Brandon quickly built a reputation for his skill and work ethic.
Through Phil, Brandon connected with UFC athletes like Amanda Nunes and eventually became the full-time coach for Ian Machado Garry, who is making waves in the welterweight division. Brandon’s rise in MMA coaching shows the power of consistent effort and seizing opportunities when they come.
A Day in the Life of an MMA Strength Coach
Working as a full-time coach for Ian Garry is no ordinary 9-to-5. Brandon travels worldwide to support Ian’s training and fight camps, adapting to a constantly changing schedule. One day he might be fine-tuning strength programming in Thailand, and the next, assisting with recovery routines in Iceland.
Despite the chaos, Brandon emphasizes consistency in his own routine. He starts every day with a workout, whether it’s lifting, running, or swimming, before diving into client work. For Ian, Brandon blends strength, conditioning, and mobility training while keeping an eye on recovery. His overarching goal? Keep athletes healthy while preparing them for peak performance.
The Challenges of Training MMA Fighters
Coaching elite fighters brings unique demands. MMA athletes juggle skill development, strength training, endurance, recovery, and weight management—all while taking physical punishment in the gym and fights. According to Brandon, the key is to build a foundation of durable strength and overall health before introducing sport-specific methods.
In many cases, fighters arrive without structured training habits. Some associate weightlifting with becoming “too bulky” or haven’t focused on recovery. Brandon starts with the basics, teaching them proper movement patterns, building overall strength, and incorporating recovery as part of their routine.
Why the Basics Always Win
Brandon’s coaching philosophy is straightforward: master the basics first. He focuses on foundational movements like squats, hinges, pushes, pulls, and core work. Fighters don’t need flashy, overly complex exercises—they need strength, stability, and the ability to repeat movements efficiently.
For example, he often uses simple tools like single-leg exercises and landmine presses to correct imbalances, boost strength, and protect joints. Once fighters demonstrate consistent performance with fundamentals, he adapts programming to include higher intensity or sport-specific drills.
Brandon likens his approach to growing a tree. The trunk—representing foundational strength—is always the same. The branches and leaves—sport-specific movements—vary by the individual. Without a strong trunk, there’s no tree.
Recovery: The Missing Piece
Brandon emphasizes that rest and recovery are just as important as training. Fighters often push themselves to the limit, especially during fight camps. Overtraining leads to fatigue, poor performance, and increased injury risk. By monitoring workloads and integrating active recovery, Brandon keeps his fighters ready without burning them out.
He also uses tools like mobility routines and structured deload weeks to maximize longevity. For many fighters, it’s a shift in mindset—they have to understand that rest isn’t laziness, it’s preparation.
The Importance of Mentorship
Throughout his career, mentorship has been central to Brandon’s success. Working with experienced coaches like OPEX’s James Fitzgerald & Carl Hardwick showed him what it takes to train top athletes. The lessons he learned through OPEX further reinforced the value of professionalism and lifelong learning.
For coaches looking to grow, Brandon suggests seeking out mentors who’ve walked the path you want to take. Ask questions, invest in your education, and never stop refining your skills.
Advice for Aspiring Coaches
Brandon’s advice for newer coaches is practical: start by working with everyday people. Training general population clients teaches you to adapt, communicate, and solve real-world challenges. These skills translate directly to working with athletes, who require the same foundational principles, just at a higher intensity.
He also encourages coaches to focus on consistency over complexity. It’s not about how many tools you use—it’s about how effectively you use them. Build trust with clients by starting simple and proving results.
Looking Ahead: Brandon’s Future Projects
For Brandon, the journey is just beginning. He’s working on new systems for MMA training, a book for personal trainers, and growing his YouTube and podcast presence to share insights from his career. While he’s proud of his work with fighters, his ultimate mission is to elevate the coaching profession as a whole.
By focusing on education, relationships, and professionalism, Brandon continues to push his career—and the field of coaching—forward.
Closing Thoughts
Brandon Gallagher’s story proves that success isn’t about shortcuts. It’s about mastering the basics, treating everyone with respect, and showing up every day ready to grow. Whether you’re a coach or simply someone looking for inspiration, his journey is a reminder that hard work and humility pave the way for extraordinary opportunities.
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