Fitness & MMA Blog – BlackBeltWhiteHat.com

Category: Fitness

  • Grappling Power Program .pdf [Updated August 2024]

    Explosive power is really important for successful grappling, especially in no gi. You can literally power out (or into) most positions and submissions if you have explosive hips and legs. Get explosive hips for superior grappling performance – scroll down to the bottom for the pdf and a nice table-version of the program. By the…

  • Best Free Standing Punch Bags for Adults – 6ft (Amazon)

    Thought I’d do some research on 6ft Freestanding punch bags for adults and wack the results together into some tables. All statistics correct at the time of writing. It was surprisingly hard to find many standing punchbags on Amazon.com These are the best punchbags for under £250 or $250 based on reviews: The tables look…

  • How to Use BPC 157 and TB500

    USE AT YOUR OWN RISK – THERE ARE FEW LONG TERM STUDIES ON BPC-157 and TB 500 SIDE EFFECTS BPC 157 is a chain of amino acids. I believe its found in gastric juice. Lovely. It is used for any problems related to inflammation and can help repair tendons and ligaments. It’s popular in the…

  • Muay Thai Stretching routine .pdf [Joe Rogan]

    Daily Stretching Routine for Muay Thai Incidentally – If you want to be able to stretch and kick whenever you want – Joe Rogan’s Stretch Jeans are from Barbell. pdf can be downloaded near the bottom… To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such as leg swings. Note that…

  • Yoga Poses – Sukhasana or Easy Pose

    Meditative Pose. The Easy Pose, isn’t always easy. After 10 minutes the position can become painful and unstable. It can help you feel ‘grounded’ and connect with yourself. If you have knee and/or hip injuries or issues, then you may not be able to do this pose. Same with serious back issues and/or back pain.…

  • Tips on Getting Fit at Home in 2021

    Don’t procrastinate – grab a notepad now or open a Google Doc and take some notes Get a Specific Plan Write down 2 reasons Why? you want to get into shape. Be as specific as possible – to have more energy to play with my children and be less grumpy for example. Set Outcome Goals…

  • Yoga Poses – Marichyasana or Sage Pose

    This is a pose dedicated to and named after the sage – Marichi I It’s a good idea to warm up with easier poses before attempting this one. Using a stick pose and/or Janu Sirsasana It is said to put some level of stress on digestion. The lower back, shoulder and neck are also stressed/stretched…

  • Yoga Poses – Triang Mukha Eka Pada Paschimottanasana or Three Parts Forward Bend Pose

    As with the vast majority of yoga poses, this one is easy to pronounce and you want to make sure that your pelvis is neutral and the spine is aligned ‘straight’/normal curvature. With this pose, avoid or modify if you or student has knee stiffness or injury. Next bring left foot onto the floor, bending…

  • Yoga Poses – Paschimottanasana or Seated Forward Bend

    Make sure that you are putting equal weight on each glute / sit bone Normal people with sitting or sedentary job get a pelvis with an incorrect tilt, causing a exaggerated curve in the spine. This pelvis issue causes a hunchback with rounded shoulders, pushing neck forward. If you have these alignment issues, first bring…

  • Yoga Poses – Dandasana or Staff/Stick Pose

    Dandasana or Staff/Stick Pose The Stick pose can be difficult for general population – office workers and static standing jobs can ‘re-align’ the body. Problems with sitting jobs – passive lengthening of neck muscles and forward head carriage, rounded shoulders, tight hips, lower back, shoulders, pelvis incorrectly aligned – causing tightness on abdominals. Hamstrings are…