Fitness & MMA Blog – BlackBeltWhiteHat.com

Category: MMA

  • A Comprehensive Guide: How to Fill and Hang a Heavy Bag

    A heavy bag is an essential training tool for combat sports like boxing and Muay Thai. It provides an excellent way to improve striking techniques, build strength, and enhance overall conditioning.  However, filling and hanging a heavy bag correctly is crucial to ensure its durability, stability, and optimal training experience. In this article, we will…

  • Unleash Your Inner Fighter: The Power of Resistance Bands in Striking Techniques

    In the world of combat sports from Muay Thai to BJJ, the path to becoming a formidable striker requires relentless dedication and a commitment to pushing your limits. While traditional methods such as weightlifting have their place, there is a rising star on the training horizon—resistance bands.  I personally love training with resistance bands. As…

  • Unveiling the Differences: BJJ Training Gis vs Competition Gis

    Brazilian Jiu-Jitsu (BJJ) has gained immense popularity worldwide, with practitioners constantly seeking the perfect Gi for their training and competition needs. The choice between a training Gi and a competition Gi is crucial, as each serves distinct purposes.  In this blog, we will explore the key differences between these two types of Gis, including material,…

  • Partner Drills/Circuit for Grappling Technique & Fitness (10 mins)

    To do this circuit, you’ll need a timer – the one below is 40 second intervals, with 10 second rest in between: Partner 1 does the circuit first, completes all the exercises, before swapping. *Russian Snap Down by Islam: Collar tie counter example: Duck Unders^ Arm drags^ (just take the back and then restart) If…

  • 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…

  • 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…

  • Is MMA Dangerous? (MMA FAQs Answered)

    Article by Drew Griffiths (BSc, MSc) Like all contact sports, MMA comes with a relatively high risk of injury. It’s unlikely that you’ll compete in MMA for a year for example, without sustaining some type of injury in training or a fight. There is some research to suggest that MMA is less dangerous than boxing.…

  • Bed of Nails (review & how to use)

    The bed of nails is a shakti mat, or acupressure mat or pillow that has loads of little plastic spikes or nails. I find it helps for my stiff neck and back, but only if I take my top off and lie on it for 1 minute or more. If I put it on the…

  • How to Escape a Headlock

    You don’t see many side headlocks in MMA, but they’re common practice in the school yard or when you’re dicking about with your mates. On the other hand – front headlocks or standing guillotines are very common and very effective. Generally speaking, you always want to keep your chin up and keep your ‘base’ underneath.…

  • Sauna Suit Benefits

    Hi! so sauna suits are great, but I wouldn’t use them for long term weight loss – you are dehydrating yourself not losing bodyfat. In fact, if you want to increase your metabolism, you’re probably better off getting really cold and having an ice bath Using a sauna suit to lose weight long term is…