Fitness & MMA Blog – BlackBeltWhiteHat.com

Category: Fitness

  • Beginners’ Resistance Band Chest Exercises (pdf) [2025]

    Please give Fit Gent a follow on YouTube here and James Grage here Below is his great video, outlining how to perform chest exercises with a resistance band Band Cross Body Upper Chest Fly Resistance Band Chest Press Resistance Band Upper Chest Press Resistance Band Press Up Alternating Resistance Band Press If you have an…

  • How to Front Squat – 2023 [includes – Zombie Front Squats, Front Squat Crossed arms]

    Jiu-jitsu and MMA are sports that demand several qualities from every athlete participating – strength, mobility, durability, and strength endurance. Unfortunately, it’s common that these elements are lacking in many athletes, even when their skill level is high. It’s also true that many jiu-jitsu or MMA athletes are already spending most of their time training…

  • A Complete Guide to the Back Squat 2023 (covers back pain when squatting, technique, plus more!)

    If you have lower back pain when squatting, or if you’re looking to build up your max squat, whether you do martial arts or not, keep reading! Jiu-jitsu and grappling sports are not dominated by weak bodies. It is an art about maximizing efficiency, yes – But the ceiling for optimizing a strong and healthy…

  • Build your Arm muscle: Best Kettlebell Arm Exercise you should try

    Photo from Club16 Trevor Linden Fitness When it comes to building arm muscles, there are several workouts you can try out to increase the size. You can try weight lifting and other exercises, but when you have limited access to gym equipment or prefer to work out at home, there are other options you can…

  • Air Bike Vs Rowing Machine – Which is the best? [2022]

    Both the air bike and the rowing machine are fantastic pieces of gym kit. Great for getting in shape, and maintaining (not really building) muscle mass in both the upper and lower body. They are also both pretty versatile in terms of the types of workouts you can do – from Long Slow Distance (LSD),…

  • Best Punching Bag Gloves for Beginners [2022]

    Whether you are training for a fight, or you just want to get in fighting shape, a high-quality pair of punch bag gloves are a must to keep your hands and knuckles protected. I’d recommend using a pair of 14oz gloves for hitting a heavy bag. If you have a lighter bag, or a Bob…

  • Football (soccer) Fitness Training Program .pdf [Updated Sept. 2025]

    Football is a demanding sport that requires endurance, power and agility. And lots of technical skills and abilities! Ideally a conditioning or fitness program (“programme” is the correct UK spelling by the way), should be periodised and the volume and intensity should be significantly different during the off or pre season compared to during the…

  • Hex Bar / Trap Bar – A Complete Guide [2023]

    Rather confusingly, known by two names: The erm, hex/trap bar is a controversial bit of kit. Pros of the Hex Bar Cons of the Hex Bar *more info in the video below: How much do trap bars weigh? Unlike Olympic barbells, trap bars vary in weight according to the manufacturer. Trap bars weigh between20kg and…

  • Football (Soccer) Warm Up Drills .pdf [2023]

    As everyone knows by now, warming up is important in order to mitigate the risk of injury and optimise performance. It can be tricky to make up a warm up for football on the spot however, and many players end up taking shots at the keeper for their warm up. In this post, we’ll look…

  • Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc

    Last updated – Dec 2025 Tennis is a sport that requires a high level of endurance, speed, power and core strength. In this workout, we will look to develop power and strength, so that players can accelerate faster, change direction quicker, serve faster and jump higher. For informational purposes only. Train with a supervised professional…