Fitness & MMA Blog – BlackBeltWhiteHat.com

Category: MMA

  • Bas Rutten Boxing Combinations – Explained!

    The Bas Rutten Boxing Workouts are a great way to do some functional fitness, especially during lockdown when the gyms are shut. Bas shouts out the combinations and you punch away, according to what combinations he shouts out. Pretty simple really and a decent home workout. I’ve been doing 2 rounds per day during lockdown…

  • Yoga for – Back & Neck Pain – 10 Mins a Day (.pdf)

    A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. The World’s Greatest Stretch is an excellent whole body stretch that can be done each morning and evening for a good foundation of…

  • Home Chest Workout – No Equipment -10 Minutes (.pdf)

    Training your chest at home is pretty easy to do. Beginners can do press ups from their knees, 2 or 3 sets of maximum repetitions, intermediate level would involve 3 sets of normal press ups. To make thing even harder you can do press ups with your feet elevated on a sofa or couch. To…

  • Plyometrics MMA Workout

    Power is one of the most important physical attributes a fighter can possess. It can be the difference between a knockout victory or a loss – how many times have you seen a fighter behind on the judges scorecards only to see them win the contest with a knockout blow? A powerful fighter is one…

  • How to Beat a Taller Boxer (a Visual Guide with animated GIFs)

    Updated 24th August, 2020 Tips on how to box a taller opponent. For MMA specific guide to fighting a taller opponent, please see our other article. 1. Slip the Taller Boxer’s Jab! The classic and probably the best way to box a taller guy is to move forwards and slip the jab. Drill this in…

  • Bending Horseshoes by Hand & Horseshoe Bending Technique

    A great demonstration of strength of the hands, grip and the ability to brace against your leg – bending horseshoes is a great party trick (if you party in a barn) and also a good goal to aim for if you are a strongman or someone who is looking to increase grip strength. Know Your…

  • How do you prevent Muscle & Fitness Loss During Injury?

    You can use TENs machines to prevent muscle loss whilst injured Nutrition is important – Under-eating will lead to more muscle loss Clenbuteral is an illegal performance enhancing drug that prevents muscle loss Alpha Lipoic Acid supplementation may help prevent muscle loss and help to alleviate some of the effects of the loss of insulin…

  • Benefits of Working Out / Exercising in the Heat

    Metabolic Responses to Exercise in the Heat – Scientific Analysis For information purposes only. Exercise at your own risk Any team or athlete that competes on an international stage will no doubt have to deal with the physiological challenges that extreme environments can present them with. Competing in extreme heat, is beyond a challenge, it…

  • Ankle Injuries (BJJ, Wrestling & MMA)

    In this blog post we are going to look at the most common ankle injuries that can arise from both MMA training and competition.  The foot is an incredibly complex mechanism, too complex in fact to discuss here so we’ll just cover the basic anatomy and try to highlight the structures that will cause the…

  • Limiting Factors of Human Performance

    For information purposes only. Exercise at your own risk Please note – studies in the blog post are referenced by the scientist’s name and then the year in brackets. eg. Williams (1994) refers to a scientist called Williams, who carried out a relevant study in 1994. “et al” basically means “and colleagues” i.e. other scientists…