Fitness & MMA Blog – BlackBeltWhiteHat.com

Category: boxing

  • Single Set Resistance Training & Plyometrics: The Science of Minimum Effective Dose

    Single Set Resistance Training & Plyometrics: The Science of Minimum Effective Dose A 12-week evidence-based guide to building strength and power with minimal volume TL;DR Single set training is effective. It is great for working parents or anyone lacking motivation to go to the gym for 1 hour+. It’s also great for athletes who want…

  • How to Set Up a Boxing Gym in Your Garage (Even With Limited Space)

    A garage boxing gym gives you something most fighters never get: a space that’s entirely yours. No waiting for bags. No class schedules. No commute. Just you and the work. This guide covers everything you need to build one properly- from flooring and structure to equipment, layout, and ongoing maintenance. Key Takeaways Who Is This…

  • Boxing Training at Home Alone [2025] Warning! (read before training)

    Training for boxing at home can be very effective when you have the right tools around you. You do not need a gym or a coach in your ear every second. What you do need is a simple plan and a few things that keep you moving. Strength. Endurance. Speed. Coordination. It all matters. And…

  • Bodybuilding & Boxing .pdf – Combining the two (Warning!) [2025]

    Bodybuilding And BoxingA Practical Guide To Training Both You can train for bodybuilding and boxing at the same time, and when you set things up well you gain strength, speed and the ability to keep going when the pace picks up. These two sports pull your body in different directions though. Bodybuilding leans toward slow…

  • Plyometrics Exercises for MMA [2025] .pdf

    Plyometrics are explosive, jump-based movements. They use the stretch-shortening cycle to boost power. This is perfect for MMA’s fast strikes and takedowns (source). *Exercise at Your Own Risk – Plyometrics require a relatively high risk of injury – always warm up and ensure proper technique* PDF – is near the bottom Why Plyometrics Matter for…

  • Best VR Fitness Games [2025]

    my favourite games on the ps4 psvr are BOX VR I didn’t think I’d like this game but it’s great fun, it’s a bit similar to synth riders but a much more intense workout. I normally wear wrist weights and use a resistance band for boxing games but this was too hard. It’s very addictive,…

  • Hayabusa T3 Boxing Gloves Review [2025]

    The Hayabusa T3 Boxing Gloves are quite simply, incredible. Available in a very comprehensive range of colours, and in 10oz up to 18oz, they are touted as the most advanced gloves in the world, and I wouldn’t disagree. With an ergonomic design that protects the hands, the gloves fit in a very streamlined manner that…

  • Is Creed Rise to Glory a Good Workout?

    In a word – “yes!”. The game is so immersive, that you don’t realise how hard and intense the gameplay is. Also, as its quite realistic, the fights really get your adrenaline going, which pushes you to punch pretty frantically. To make the gameplay and workout even more intense, you can wear 1 or 2kg…

  • Muay Thai Combinations List + .pdf [Feb 2025]

    Beginner Combinations Table Combination Bag Work Pad Work Jab, Cross, Hook ✓ ✓ Jab, Cross, Low Kick ✓ ✓ Teep, Roundhouse Kick ✓ ✓ Jab, Cross, Switch Kick ✓ ✓ Cross, Hook, Rear Knee ✓ Intermediate Combinations Table Combination Bag Work Pad Work Jab, Lead Elbow, Rear Elbow ✓ ✓ Double Roundhouse Kick ✓ ✓…

  • Boxing Zumba Workout [Footwork Drills]

    Here’s some music! (just requires a repetitive song, similar to Zumba) There are loads of basic footwork drills like fast feet and step and jab, but I’ve never seen a video whereby people drill complex footwork like Lomochenko L step, or the next level movement that TJ and Dom Cruz have displayed. However, either way,…