Fitness & MMA Blog – BlackBeltWhiteHat.com

Category: MMA

  • 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…

  • Nordic Hamstring Curl at Home

    Nordic hamstring curls are very popular thanks to Instagram’s Knees Over Toes Guy – Ben Patrick. The curl is a great exercise for developing muscle mass and strength in the hamstrings/backs of the legs. It’s also touted as one of the best exercises for preventing injuries to the hamstrings and knees. Disclaimer – Perform the…