Fitness & MMA Blog – BlackBeltWhiteHat.com

Category: Fitness

  • Joe Rogan Experience – Steve Maxwell

    Steve Maxwell, kettlebell GodFather and old school S and C coach (which makes him kinda new-school too). http://www.maxwellsc.com     Decent stuff to take from this podcast Hanging from a bar, with a pronated, overhand grip, can help shoulder injuries. Which, after reading up, is apparently true – but be careful if you are rehabbing…

  • Strength & Conditioning for Boxing · pdf · [2026] · Updated Weekly

    Boxing Strength & Conditioning Program pdf Last updated 31st December 2025 Boxing is an amazing sport and hats off to anyone who is brave enough to step into the ring and compete – there’s too many opinionated armchair fans. Possible Exception – Andrew Tate – if he really is as bad a person as he’s…

  • Beginner Functional Training Programme

    or ‘program’ if you’re American…   Day 1 Tabata Interval – Dumbbell Squats (or bodyweight squats) Try and do jumping squats for the last 5 reps Bench Press / Push Ups – 2 sets of 8-12 reps Bench Press / Push Ups – 2 sets of explosive bench press, but with 40% of the weight…

  • Easy, Healthy (ish) Weight Gainer Drink – Easy 1,000 calories

    It’s never particularly healthy to have 1,000 calories in one go, but…I think this is the best way I’ve found to get extra calories… 1/2 tin of coconut milk (tin not a carton) 2 bananas 4 almonds 10ml of raw honey 20g Hemp protein powder

  • Enhancing Recovery from BJJ & MMA sessions

    Key points: Gut health – reduce sugar intake, increase fermented food and probiotic intake.  Fibre too. Omega 3/Omega 6 ratio – increase omega 3 (specifically look at EPA) and reduce omega 6 Consume more turmeric with black pepper Consume ginger Consume apple cider vinegar 10 mins before main meal to aid digestion Pineapple contains bromelain…

  • Infographic of the Week

    Well, of the year, so far anyway. Interesting and informative infographic from Kinetica Sports I was a bit dubious about the “For Building Lean Muscle’ recommendation, but if you take a look at this study – http://www.jissn.com/content/11/1/20  it would appear that you need more protein to maintain muscle mass when restricting calories. Interesting to see the…

  • Starting a Personal Training Business

    Working in the fitness industry is a dream for many people – this fact alone, makes it highly competitive. There are numerous courses available both online and offline, that in theory at least, allow individuals with little experience to become qualified personal trainers. Don’t let that hinder you, or demotivate you; just do your homework…

  • Salford City FC – How I think they could improve

    Watching Class of ’92: Out of their league; one thing that stood out a mile, was how unhappy the players were. Football appears to be the same from the professionals, down to the youth leagues – far too much shouting and aggressiveness. How are people supposed to play with flair, creativity and passion, when their self…

  • Rugby World Cup 2015 – Size, Height, Weight & Speed

    So, if you’re anything like me, watching the Rugby World Cup makes you feel like a little hobbit compared to some of the man-mountains that are on display. However, the Japanese, are the smallest team, and their victory over the Springboks shows what technique, tactics and heart can do against larger and stronger opponents. Enough…

  • Too much Weights, Not Enough Speed Work

    Some issues I’ve had from doing weights, and then attempting to move onto martial arts. This is a criticism of myself, and nobody else. 1. Tight Muscles I don’t know the exact science around this, but I’m guessing, the bigger your muscles are, the less room they have to move around the muscle sheath and…