Fitness & MMA Blog – BlackBeltWhiteHat.com

Category: Fitness

  • Knee Injuries & Rehab in MMA

    This article will look at the most common knee injuries that can arise from both MMA training and competition.  Anatomy of the Knee The knee joint works like a hinge to bend and straighten the lower leg and is made up of the femur (thigh bone), the tibia (shin bone) and the patella (knee cap). Between…

  • Vegan Pizza Recipe

    Vegan Pizza with Vegetables & Houmous Ingredients: 1 Red Onion 1 Courgette 1 Red Pepper 2 x Flat Bread 1 tbsp Olive Oil 2 x tomatoes 1 clove garlic – crushed 1 fresh basil leaf, chopped 50g vegan style cheese Sweet Chilli Sauce   Preparation: Chop all vegetables & coat them in olive oil and…

  • 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…

  • Essential Fatty Acids Benefits For the Body & Human Brain

    Two classifications of fat are – Saturated and unsaturated fatty acids. Saturated fats, are solid at room temperature. It used to be touted as standard that saturated fats are extremely damaging to general health, but in particular, heart health. This is because they increase the amount of cholesterol in the arteries. This does not appear…

  • Strength Training in Older Adults (Starting Exercise at 50+)

    A phrase or remark used quite often when discussing certain forms of exercise is ‘I’m too old for that now’. This is not true, for most types of exercise at least, maybe for wrestling or bungee jumping, but not weight training There is much interest in the aging process at present. The population of Britain…

  • 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…

  • Neck Bridges for MMA

    Your spine if very precious and important! Don’t risk injuring it with neck bridges. Bridges are traditionally used by wrestlers and boxers to develop strength in their neck. A strong neck can help to reduce the risk of concussion and also reduce the risk of an injury to the neck during competition. Neck bridges certainly…

  • MMA Strength & Conditioning Program · pdf · [2026]

    MMA is one of the world’s most demanding sports. Technique is paramount, but so is fitness – and of course mental resilience and physical toughness. You definitely don’t want to gas out and get tired in a fight if you can help it! Whether you are a pro MMA fighter looking for a strength &…

  • High Altitude Training – The Research

    Live High, Train Low – MMA, Boxing & the Research of High Altitude Training For information purposes only. Exercise at your own risk.  After Tito Ortiz was “out-cardio’d” by Frank Shamrock, the story goes that Tito began to focus on his endurance and began training at high altitude in Big Bear, California. But why? What…

  • Exercise & Type I Diabetes – A Scientific Overview

    For information purposes only. Exercise at your own risk Please note that (A surname in brackets) relates to the person who conducted a study and that “et al” just means ‘and colleagues’ i.e. that he/she had help from others to do the study. ‘To know Diabetes is to know medicine and healthcare’ (Haire-Joshu)  Professional MMA…