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    • S & C
      • ‘Joe Rogan’ Workout – Strength & Hypertrophy Program .pdf [2026]
      • Health Benefits of Tabata Interval Training (inc. workout Pdf.)
      • MMA Chest Workout 2022 (.pdf included)
      • MMA Strength & Conditioning .pdf – Beginner to Advanced
      • Plyometrics for MMA · 2025 · pdf included  ✔
      • 5 3 1 Training Programme
      • Beginner Functional Training Program
      • Westside Barbell Training Method for Beginners
      • Fitness Training Routines / Programmes
      • Intermediate BodyWeight Training Program
      • Intermediate Level Home Workouts
    • MMA
      • Fighter Diet Plans
      • Fitness – Getting Started
      • FREE MMA Sports Nutrition Book pdf
      • MMA Conditioning
        • Cal Dietz Book
        • Exercise, Sauna, Hyperthermia & HGH
        • Increasing Bench Press
        • Muay Thai flexibility at Home – Mobility Routine for MMA High Kicks [2026] (.Pdf included)
        • Power Cleans
        • Top 10 Exercises for MMA [2026]
      • MMA Diet & Nutrition [2026] (Plan .pdf. included)
      • MMA Holidays
        • Training in Thailand 2014
        • Training MMA in California
        • Yoga Holiday in Crete
      • MMA Strength & Conditioning Programmes
      • Nutrition
        • A to Z of Vitamins & Minerals
        • Beta alanine and Creatine for Runners [2026]
        • Bragg – Apple Cider Vinegar – Review
        • Clinical V Holistic Nutrition
        • Creatine For Runners & creatinine (2026) Warning! Read Before Buying
        • Essential Amino Acids
        • Functions of Carbohydrates in Exercise at Different Intensities
        • How to lose weight
        • MMA Recovery Methods [Updated 2025] (1 Amazing Free Hack)
        • Paleo Diet Summarized
        • Prostate Cancer and Diet
        • Sports Nutrition starts with Healthy Nutrition
        • Top 5 MMA supplements
      • Sports Nutrition for Soccer / Football ebook pdf
      • Technique
        • Anderson Silva – Fighting with his hands down
        • Backhold Wrestling Technique
        • BJJ for Beginners
        • BJJ Hacks for Beginners
        • BJJ Takedowns
        • Boxing Combinations · pdf · [2026]
        • Fighting a Bigger Guy or Opponent
        • Finishing a failed double leg
        • How to do a Roundhouse Kick Like Joe Rogan [2024] Muay Thai & MMA
        • How to Fight a Taller Opponent (Muay Thai & MMA) [2024 update]
        • How to Punch Harder (and Faster) [2023 Update]
        • How to Uppercut like Steven Gerrard
        • Johny Hendricks left hand
        • Jon Jones – How to beat the UFC Champion
        • Mark Hunt Analysis
        • My Fave Takedowns for Gi
        • Self Defence for Women
        • Solo Drills for BJJ, Wrestling & MMA
      • Weight Cutting For a Fight (MMA weight cut plan) [2023 Update]
      • Weight Loss
        • Weight Loss Program / Programme
      • MMA T-Shirts
      • Other
        • Concussion & Head Injuries in MMA
        • First BJJ Competition
        • Fitness Testing for Soccer
        • Grab and Pull BJJ Open Blackpool 2013
        • Gym Bellends
        • Gym Survey
        • Highland Backhold Wrestling
        • Is Brazilian Jiu Jitsu a cult?
        • Krav Maga
        • Martial Arts for Children
        • MMA – a bad influence on society?
        • Money’s Relationship with MMA & Fitness
        • The 8 Most Inspirational Pictures of All Time
        • Why the ‘Fitness’ Industry is full of helmets
    • Psychology
      • Best Stoic Quotes for Modern Life
      • Boxing Mentality – How do you mentally prepare for a fight?
      • Sport Psychology Overview
      • Flow State Explained
      • Pre-Fight Psychology Routine
      • The Chimp Paradox – Motivation for ‘Getting into Shape’
    • Reviews
      • BeastRope Speed Skipping Rope
      • Everlast MMA Training Glove Review
      • Firas Zahabi Massage Machine – See Joe Rogan’s Review
      • Freestanding Bob XL Punch Bag – Review
      • Joe Rogan – Dex 2 Back Machine – Teeter
      • Kangrui leather boxing ball Review (2018)
      • Medipen cbd oil vape pen
      • Mind Nutrition Phenibut Review
      • PowerBar2 DoorFrame Chinup Bar
      • Raised Spirit Organic CBD Coconut Oil
      • Rogue Shinguards
      • Rogue SparMaster Gloves
      • Tim Tam Massager Vs Theragun
      • BeastGear Core Sliders
      • MMA Gyms
        • IPC Wrexham
        • Next Generation MMA Liverpool
      • Krill Oil – Bulkpowders.co.uk
    • Techniques
      • Striking
        • How to Jab in Boxing
        • MMA Combinations
        • How to Throw a Cross in Boxing
        • How to Throw a Hook
        • How to Do a Roundhouse Kick
        • Boxing Combinations
        • Front Kick MMA & Muay Thai
        • How to do Knees in Thai Boxing
        • Top Tips for Boxing
      • Wrestling
        • Easy Takedowns in MMA
        • Thai Clinch
        • Wrestling Clinch / neck tie / collar tie
        • Overhook in MMA & Wrestling
        • Wrestling Underhooks
        • Over/Under Position Wrestling & MMA
        • Single Leg Takedowns
        • Double Leg Takedowns
        • Finishing a Failed Double Leg Shot
        • Wrestling Ankle Pick
      • Submission Grappling & BJJ
        • Guard
        • Guillotine Set up & Technique
        • Open Guard Passing
        • Side Control
        • Full Mount – Submissions & Escapes
        • Tips for scrambling for positions
        • Arm Bar and Arm Bar Escape
    • Supplement Reviews
      • CBD Oil For Anxiety & Pain – An Overview
      • Creatine for BJJ & MMA – [2025] Science Explained (FAQ Format)
      • EVLUTION Trans4orm Review 🔥 (Scientific Run Down)
      • Leucine Review / Overview
      • Meriva Curcumin Review
      • Smoothie Recipes without Banana
      • Whey Protein Good or Bad? Benefits & Side Effects
      • 1,000 Calorie Protein Shake
    • Diet Plans
      • Fasting Diet Plan
      • Intermittent Fasting Diet Plans [2025] .pdf 5 Day Meal Plan for Vegan & Paelo Diets
      • Ketogenic Diet Plan For Beginners [2026]
      • MMA Diet Plan ⋅ on a budget (.pdf) [2025]
      • Raw Vegan Diet Plan – 5 Day .pdf [2025]
      • Vegan Bodybuilding Diet Plan
      • 4,000 Calorie Diet Plan – 2024 (.pdf)
      • Muscle Building / Bodybuilding Diet

Fitness & MMA Blog

mma blog
  • Keep Up With Your Favourite Team with a New App

    Keep Up With Your Favourite Team with a New App

    As a massive sports fan myself but also a busy dad, it’s tricky to keep up with the MMA world and my favourite fighters – meaning I often don’t know what people are talking about in the gym! If you’re like me, then regardless of the time of year, it’s always sports season, which means…

    July 19, 2017
  • Fitness Logo Design

    Fitness Logo Design

    I needed a new logo for my online personal training website – so I spent 2 hours attempting to make my own in Illustrator…which looked rubbish,   So I used a template found here – to produce this bad boy   The new BlackBeltWhitehat.com logo was created by following a tutorial on youtube:   Apologies…

    July 18, 2017
  • Yoel Romero Workout [2026] .pdf plan included

    I love MMA, because it’s a bit like football / soccer – all body types & physique can find a style that suits. Yoel Romero is a beast, full of explosive power, agility & athleticism. Yoel Romero Workout – Last Updated 30th Jan 2023 Tall and skinny is often the way to go for most…

    July 12, 2017
  • Adaptogens for Burnout & Stress (2022)

    Adaptogens for Burnout & Stress (2022)

    When it comes to training and fighting, it’s all about getting the edge while remaining physically and mentally healthy. I don’t want to fill my body with crap, but I do want to make sure I am at peak fitness and that my mind is sharp and ready. All athletes know that diet and nutrition…

    July 7, 2017
  • Psilocybin Mushrooms & Meditation

    Psilocybin Mushrooms & Meditation

    Meditation, is a way to control the ‘chimp brain’. The annoying little fucker that gives narrative to your life and judges everything and creates ‘ANTs’ – Automatic Negative Thoughts. Meditation enables you to dissociate from thoughts and emotions and just watch them go by… Psychedelic chemicals such as psilocybin appear to work in a similar…

    July 3, 2017
  • CBD Oil Infographic

    CBD Oil Infographic

    My latest Adobe Illustrator creation – The health benefits of CBD Oil…

    July 2, 2017
  • Detox Trading Review

    I was introduced to Detox Trading via a friend’s recommendation. I would have been a bit apprehensive about buying anything off their website if I had found it via Google or Facebook, as I’d never heard of them before – but everything turned up the next working day and all the products appear to be…

    July 2, 2017
  • How to do The Wim Hof Breathing Technique [2024 Visual Guide]

    What is the Wim Hof Method? I first saw/heard of Wim Hof via Joe Rogan & his podcast. The Wim Hof technique has become increasingly well known in the self development and wellness circles. People even use the Wim Hof Method in bodybuilding now, as the adreline rush and extra oxyen appears to help people…

    June 12, 2017
  • The Benefits of Brazilian Jiu Jitsu

    I must admit that I have been a little cynical of Brazilian Jiu Jitsu (BJJ) in recent years but realise that I’ve been a bit of a bellend – projecting my own insecurities onto it. For example, blaming the cost of gis, tournaments, memberships etc. for my lack of interest & progression, is just me…

    June 12, 2017
  • Joe Rogan Experience #968 – Kelly Brogan – Summary

      The overall theme is that Kelly Brogan, a qualified medical doctor, used to prescribe drugs to treat mental health problems with little success, but now uses lifestyle changes including personalised dietary guidelines (organic red meat is a must, no dairy though) and coffee enemas – which are said to be extremely good for your…

    June 9, 2017
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Fitness & MMA Blog – BlackBeltWhiteHat.com

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