{"id":10685,"date":"2019-08-20T08:41:00","date_gmt":"2019-08-20T08:41:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=10685"},"modified":"2025-08-14T10:49:40","modified_gmt":"2025-08-14T10:49:40","slug":"plyometrics-for-mma","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/plyometrics-for-mma\/","title":{"rendered":"Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Last updated &#8211; 31st December, 2021<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mma-plyometric-workout\">MMA Plyometric Workout<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Plyometrics are arguably the best way to build explosive power &#8211; Olympic Lifts being the other way. Both develop &#8216;the rate of force&#8217; by targeting Type IIb, fast twitch muscle fibres in a specific way.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Often touted as the missing link between resistance exercise and sprinting, plyometrics can make a huge difference to your MMA &amp; BJJ performance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plyometrics are incredible for improving your conditioning &amp; functional fitness, but they&#8217;re also incredible for getting injured. Start off with 2 or 3 sets at the end of a conditioning session before building up to 8+ sets.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Personally I do 4 or 5 sets per week of plyometrics and that&#8217;s it. If longevity is a concern, play it safe with plyo&#8217;s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Plyometrics are awesome but don&#8217;t overdo them or you will get injured! <\/strong><\/p>\n\n\n\n<h2 class=\"has-text-color wp-block-heading\" id=\"mma-plyometric-workout\" style=\"color:#a30000\">MMA Plyometric Workout<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Rotational Depth Jumps 2 x 10 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Medicine Ball Throw into Press up 2 x 8<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10370\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/28\/functional-chest-workout\/plyometricchestpress\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"plyometricchestpress\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;A Bouncier Medicine Ball Works Better&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?resize=444%2C250&#038;ssl=1\" alt=\"plyometric MMA exercise\" class=\"wp-image-10370\" \/><figcaption>A Bouncier Medicine Ball Works Better<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Jumping Lunges (AKA Parachutes) 2 x 12<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Box Drill &#8211; 10 &#8216;hops&#8217; x 2<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Judo Roll with Tuck Jump 2 x 6<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Sprawl Burpee with Tuck Jump 2 x 10<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>BOSU (Or medicine Ball) Side to Side Plyo Press Ups &#8211; 12 x 2<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10373\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/28\/functional-chest-workout\/bosupressups\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"BOSUPressups\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;BOSU Plyometric Press ups&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=444%2C250&#038;ssl=1\" alt=\"BOSU Plyometric Press ups\" class=\"wp-image-10373\" \/><figcaption>BOSU Plyometric Press ups<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<iframe loading=\"lazy\" src=\"https:\/\/docs.google.com\/spreadsheets\/d\/e\/2PACX-1vQzARgKN5DdSzKXRKTNI-BeN1ARgTiopeE8U1F7Mb_fVkOtHUCSexWD-qnGx2RzoD7-fhMaJ-bC-osY\/pubhtml?widget=true&#038;headers=false\" frameborder=\"0\" width=\"100%\" height=\"560\" marginheight=\"0\" marginwidth=\"0\" allowfullscreen=\"true\" mozallowfullscreen=\"true\" webkitallowfullscreen=\"true\"><\/iframe>\n\n\n<h2 class=\"has-blue-color has-text-color wp-block-heading\" id=\"complex-training\">Complex Training<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Combining resistance exercise with plyometrics, is another great way to incorporate plyometrics into your training.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Personally, I don&#8217;t like long, specifically plyometric workouts. Short, intense workouts are better, so that you keep targeting explosive power and fast twitch muscle fibres.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can mix things up a bit with complex training. The idea is that by doing a small amount of &#8216;standard&#8217; resistance exercises before your plyometrics, you warm up both the nervous system and the specific muscles.<\/p>\n\n\n\n<h3 class=\"has-blue-color has-text-color wp-block-heading\" id=\"example-complex-training-workout\"><strong>Example Complex Training Workout<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Front Squats 2 sets x 10 reps<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Tuck Jumps &#8211; 2 sets of 6 reps<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Barbell Bench Press &#8211; 2 sets of 8 reps<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Plyometric Press Ups &#8211; 2 x 5 reps<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Hanging Leg Raises 2 x 10 reps<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Medicine Ball Slams 2 x 10 reps<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/complextraining.pdf\">Here is an academic paper<\/a> about complex training<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"has-text-color wp-block-heading\" id=\"add-on-technique\" style=\"color:#00a30b\">Add On Technique<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">My personal way of tackling strength &amp; conditioning.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let&#8217;s say you are a professional MMA fighter. You train 7 times per week already &#8211; MMA, Muay Thai, Judo, Wrestling &amp; BJJ sessions all have to fit into your weekly schedule.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do you really want to be doing another 3 sessions of S &amp; C in the gym?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">From personal experience, I&#8217;d say no, definitely not.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Instead, I&#8217;d suggest adding plyometric exercises before or after (or even during) your MMA sessions, and then getting more rest the next day, instead of heading to the gym at 6am for an S &amp; C session.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example, let&#8217;s say your working Muay Thai and on the pads.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do 8 tuck jumps after the first 2 rounds on the pads. Then 6 plyometric press ups at the end of the second 2 rounds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Don&#8217;t Over-train! <\/p>\n\n\n\n<p class=\"has-text-align-center has-white-color has-text-color has-background wp-block-paragraph\" style=\"background-color:#a30018\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/plyometrics-for-mma-sheet1.pdf\">Download the Plyometric Workout .pdf here<\/a><\/p>\n\n\n\n<p class=\"has-text-align-center has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\">See my <a href=\"https:\/\/blackbeltwhitehat.com\/mma-articles\/nutrition\/ultimate-mma-recovery-protocol\/\">MMA Recovery article here!<\/a> (It&#8217;s v good)<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/wxJldzXoXMw?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Last updated &#8211; 31st December, 2021 MMA Plyometric Workout Plyometrics are arguably the best way to build explosive power &#8211; Olympic Lifts being the other way. Both develop &#8216;the rate of force&#8217; by targeting Type IIb, fast twitch muscle fibres in a specific way. Often touted as the missing link between resistance exercise and sprinting, [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","footnotes":""},"class_list":["post-10685","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/fitness\/plyometrics-for-mma\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Last updated &#8211; 31st December, 2021 MMA Plyometric Workout Plyometrics are arguably the best way to build explosive power &#8211; Olympic Lifts being the other way. Both develop &#8216;the rate of force&#8217; by targeting Type IIb, fast twitch muscle fibres in a specific way. Often touted as the missing link between resistance exercise and sprinting, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/fitness\/plyometrics-for-mma\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-14T10:49:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/plyometrics-for-mma\/","og_locale":"en_GB","og_type":"article","og_title":"Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Last updated &#8211; 31st December, 2021 MMA Plyometric Workout Plyometrics are arguably the best way to build explosive power &#8211; Olympic Lifts being the other way. Both develop &#8216;the rate of force&#8217; by targeting Type IIb, fast twitch muscle fibres in a specific way. Often touted as the missing link between resistance exercise and sprinting, [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/plyometrics-for-mma\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2025-08-14T10:49:40+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif","type":"","width":"","height":""}],"twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Estimated reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/","url":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/","name":"Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif","datePublished":"2019-08-20T08:41:00+00:00","dateModified":"2025-08-14T10:49:40+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"S &amp; C","item":"https:\/\/blackbeltwhitehat.com\/fitness\/"},{"@type":"ListItem","position":3,"name":"Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","description":"Fitness, MMA and Nutrition Blog UK","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]}]}},"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P2Sx3t-2Ml","jetpack-related-posts":[{"id":10380,"url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/mma-chest-workout\/","url_meta":{"origin":10685,"position":0},"title":"MMA Chest Workout 2022 (.pdf included)","author":"Dave","date":"July 19, 2019","format":false,"excerpt":"Training the chest in isolation from the rest of the body is not ideal when it comes to building MMA Specific strength and fitness. Training specific movements, rather than muscles is the best way to develop fitness and power for the cage. - if you want to make the chest\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/banduppercuts.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":202,"url":"https:\/\/blackbeltwhitehat.com\/en\/about\/contact-submit\/","url_meta":{"origin":10685,"position":1},"title":"Contact","author":"Dave","date":"February 13, 2013","format":false,"excerpt":"To contact me or submit an infographic please email \"drewjohngriffiths at gmail.com\" I'm also happy to do reviews. But will always give an honest opinion. I accept guest posts, if they're really good! Posts I'm currently looking for: Overview of Turkey Tail Mushrooms A guide to the Back Squat A\u2026","rel":"","context":"With 4 comments","block_context":{"text":"With 4 comments","link":"https:\/\/blackbeltwhitehat.com\/en\/about\/contact-submit\/#comments"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":504,"url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/power-cleans\/","url_meta":{"origin":10685,"position":2},"title":"Power Cleans","author":"Dave","date":"June 29, 2013","format":false,"excerpt":"Olympic Lifting - Power Cleans I am by no means an expert - I will add more detail here as I learn more. Train at your own risk. These are the best exercise, along with plyometrics, to increase explosive power. Something that's essential in MMA. You should start by learning\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"Power Clean technique","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1774,"url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/increasing-bench-press\/","url_meta":{"origin":10685,"position":3},"title":"Increasing Bench Press","author":"Dave","date":"June 11, 2014","format":false,"excerpt":"Bench Press and Train at your own Risk. Bench press places a lot of strain on your shoulder joints The bench press is the most over-emphasised, injury-inducing, not-particularly-functional exercise ever invented. But people love it, so here's some tips on how to improve and increase your strength on the lift:\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/bGH3BeRRLDE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":838,"url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/top-10-exercises-for-mma\/","url_meta":{"origin":10685,"position":4},"title":"Top 10 Exercises for MMA [2023]","author":"Dave","date":"November 20, 2013","format":false,"excerpt":"This is my best go at creating a top 10 MMA Exercises but remember that everyone is different and your strength and conditioning should be secondary to actual MMA Training. Don't kill yourself doing strength exercises and then be useless in MMA classes. I used to warm up and do\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"Top 10 MMA Exercises","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":760,"url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/technique\/johny-hendricks-left-hand\/","url_meta":{"origin":10685,"position":5},"title":"Johny Hendricks left hand","author":"Dave","date":"November 15, 2013","format":false,"excerpt":"The Power Behind Johny Hendricks' Left Hook A look at the punch which could spell the end for GSP at UFC 167 1. Fast twitch muscle Fibres and strong\/explosive core You can build fast twitch muscle fibres to a certain extent, with exercises such as plyometrics and Olympic lifts; but\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"Johny Hendricks left hook","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/johnyhendricksleft_hand.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/10685","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=10685"}],"version-history":[{"count":15,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/10685\/revisions"}],"predecessor-version":[{"id":16023,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/10685\/revisions\/16023"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/2418"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=10685"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}