Fitness & MMA Blog – BlackBeltWhiteHat.com

Category: Fitness

  • Power Clean Tutorial – Olympic Lifting & Crossfit Exercise

    Beginner’s Guide to the Power Clean Maximize your full-body strength and power with a strength-training movement that’s highly functional. The power clean is an advanced Olympic powerlifting workout that utilizes the movement of many muscles and coordination skills. You should ensure the proper coaching and skill level due to the level of difficulty, but you’ll…

  • MMA – 6 Week Training Program .pdf · [2026]

    MMA – 6 Week Training Program .pdf · [2026] 6 week mma training program pdf – scroll to the bottom to download the pdf version of the program The hardest part about getting started – is well, getting started. I guess it’s a good idea to procrastinate a little bit about starting MMA, it can…

  • 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…

  • 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…

  • Vegan Warrior Wellness Podcast

    Got an 80’s intro for the podcast! Stress ‘hacks’ – lots of magnesium glycinate, vitamin D, kava kava (not legal in the UK but available on ebay) adaptogens like rhodiola rosea Eating well(ish) when well busy with work and children intermittent fasting – eat between 12pm and 8pm only meal planning – plan before you…

  • 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…