Fitness & MMA Blog – BlackBeltWhiteHat.com

Tag: conditioning

  • 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…

  • 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…

  • 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…

  • Strength & Conditioning for MMA – Nick Curson

    Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos Some interesting points (paraphrased, from memory. Please listen to the podcast yourself for first hand info): Strength for sport, punching power etc is all about the rate of power development. Lifting heavy will reduce your…

  • Flexibility Training

    3 studies of interest: Study 1 http://europepmc.org/abstract/med/8531617 – 2 Groups – Flexibility training only – Strength training and Flexibility training combined Flexibility only group increase range of motion and flexibility more than the combined group The results indicate that the FO group increased its range of motion in shoulder abduction to a significantly greater extent…

  • Plyometrics for Strength and Power

    In this study, women completed a 6 week training protocol of either ‘fast’ press ups, or plyometric press ups (free falling down from knees and explosively pressing back up, 1 rep per 4 seconds). The plyometric group experienced significantly greater improvements than the DPU group on the medicine ball put: http://journals.lww.com/nsca-jscr/Abstract/2000/08000/Comparison_of_Dynamic_Push_Up_Training_and.2.aspx A combination of squats…