{"id":12101,"date":"2021-03-04T16:25:00","date_gmt":"2021-03-04T16:25:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=12101"},"modified":"2024-08-15T15:04:56","modified_gmt":"2024-08-15T15:04:56","slug":"grappling-power-program-pdf-2021","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2021\/03\/04\/grappling-power-program-pdf-2021\/","title":{"rendered":"Grappling Power Program .pdf [Updated August 2024]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Explosive power is really important for successful grappling, especially in no gi. You can literally power out (or into) most positions and submissions if you have explosive hips and legs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Get explosive hips for superior grappling performance &#8211; scroll down to the bottom for the pdf and a nice table-version of the program. By the way, it&#8217;s spelt &#8220;programme&#8221; in the UK! Good to know if you&#8217;re a trainer<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"grappling-power-program\"><strong>Grappling Power Program <\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Olympic lifts are great, this program assumes you don&#8217;t have access to an Olympic lifting coach.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Before each session, make sure that you <strong>warm up with 10 mins of steady state cardio<\/strong>, e.g. rowing, and perform dynamic stretches and 2 to 3 warm up sets with light weights and limited explosivenes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wait 2 to 4 minutes between sets for best results regarding pure power. Reduce rest interval for power-endurance <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"grappling-power-program-day-1\"><strong>Grappling Power Program DAY 1<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Sumo Deadlifts x 2 sets x 8 reps &#8211; light weight to warm whole body up<\/li><li>Power Jump Shrugs* x 4 sets x 6 reps<\/li><li>Plyometric rotational jumps x 2 sets x 10 reps<\/li><li>Medicine Chest Pass x 3 sets of 8 reps<\/li><li>Depth Jumps x 3 sets of 5 reps<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Medicine Ball Chest Pass<\/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\/eexkwGFEd3M?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\n\n\n<p class=\"wp-block-paragraph\">Rotational Jumps<\/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\/MSsY-GnH4sY?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\n\n\n<p class=\"wp-block-paragraph\">Jump Shrugs<\/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\/JnPsPpvjbSo?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\n\n\n<h2 class=\"wp-block-heading\" id=\"grappling-power-program-day-3\"><strong>Grappling Power Program Day 3<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Day 2 is a rest day <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Bodyweight squats \u00d7 20 reps<\/li><li>Bodyweight press ups x 20 reps<\/li><li>Barbell Push Press x 4 sets x 6 reps<\/li><li>Kettlebell clean and press x 2 sets x 10 reps (2 sets each side)<\/li><li>explosive 1 arm row* on stability ball x 2 sets x 6 reps <\/li><li>Burpees x 2 sets 30 reps<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*take 3 seconds to lower the weight and then lift it up as quickly as possible, pause for 1 second at the top and lower back down<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"grappling-power-program-day-5\"><strong>Grappling Power Program DAY 5<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Bodyweight squats x 20 reps<\/li><li>Front squats &#8211; explosive x 3 sets x 8 reps<\/li><li>Explosive chin ups* x 3 sets x 5 reps<\/li><li>Kettlebell swings x 3 sets x 8 reps<\/li><li>Plyometric vertical jumps x 3 sets x 6 reps<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*any explosive back exercise is fine if chin ups are too difficult. Using a rope to pull a sled or a cable to lower down the weight then pull explosively are good options<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"periodisation\">Periodisation <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Training programs should be periodized when possible. For more information on Bompas periodization see <a href=\"https:\/\/blackbeltwhitehat.com\/2019\/08\/23\/mma-strength-conditioning-program-pdf\/\">our mma strength and conditioning post<\/a>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"olympic-lifts\">Olympic Lifts<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ideally, power programs should include some kind of Olympic lifts too. Always evaluate the risk of injury though. Snatches for example, have a relatively high rate of injury compared to high pulls or power shrugs<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"functional-strength-move-bodies\">Functional Strength &#8211; Move Bodies<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Make hip thrusts more specific to grappling, by having a partner lie across your hips. Practise and drill an explosive \u2018back door escape 6 times per set. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can do similar drills from mount. Use the &#8220;hip hop&#8221; mount escape for reps, or bridge side to side with a partner repeatedly jumping back into mount.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"has-white-color has-blue-background-color has-text-color has-background wp-block-heading\" id=\"download-the-grappling-power-program\">Download the Grappling Power Program<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"> Download below as a <strong>Word <\/strong>Doc:<\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-7028e2e3-afb2-4877-99e6-92d16d9074bc\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/03\/grapplingpowerprogram.docx\">grapplingpowerprogram<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/03\/grapplingpowerprogram.docx\" class=\"wp-block-file__button\" download aria-describedby=\"wp-block-file--media-7028e2e3-afb2-4877-99e6-92d16d9074bc\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Download below as a <strong>pdf<\/strong>:<\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-d4334f99-140e-4693-88e0-148b4f29cc72\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/03\/grapplingpowerprogram.pdf\">grapplingpowerprogram<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/03\/grapplingpowerprogram.pdf\" class=\"wp-block-file__button\" download aria-describedby=\"wp-block-file--media-d4334f99-140e-4693-88e0-148b4f29cc72\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"grappling-power-program-in-nice-tables\">Grappling Power Program (in Nice Tables)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Always warm up before each session with 10 minutes of steady state cardio and 5 minutes of dynamic stretching.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is also recommended to do 2 warm up sets with a light weight before doing any working sets<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">DAY 1<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets<\/strong><\/td><td><strong>Reps<\/strong><\/td><\/tr><tr><td>Sumo deadlift<\/td><td>2<\/td><td>8<\/td><\/tr><tr><td>Jump shrugs<\/td><td>4<\/td><td>6<\/td><\/tr><tr><td>Rotational plyometric jumps<\/td><td>2<\/td><td>10<\/td><\/tr><tr><td>Med ball chest pass<\/td><td>3<\/td><td>8<\/td><\/tr><tr><td>Depth jumps<\/td><td>3<\/td><td>6<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">DAY 3<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets<\/strong><\/td><td><strong>Reps<\/strong><\/td><\/tr><tr><td>Push Press<\/td><td>4<\/td><td>6<\/td><\/tr><tr><td>Kettlebell clean and press<\/td><td>2 each arm<\/td><td>12<\/td><\/tr><tr><td>Explosive 1 arm row<\/td><td>3<\/td><td>10<\/td><\/tr><tr><td>Burpees<\/td><td>2<\/td><td>30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">DAY 5<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets<\/strong><\/td><td><strong>Reps<\/strong><\/td><\/tr><tr><td>Explosive chins<\/td><td>3<\/td><td>6<\/td><\/tr><tr><td>Kettlebell swings<\/td><td>3<\/td><td>10<\/td><\/tr><tr><td>Plyometric vertical jumps<\/td><td>3<\/td><td>6<\/td><\/tr><tr><td>Barbell hip thrusts<\/td><td>3<\/td><td>8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"conclusion\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Warm up &#8211; a lot, power based exercises are great but also carry a high injury risk. I would advice getting a real sweat on and drinking lots of water throughout.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Explosive hips, are built using hip extension exercises such as explosive jumps, explosive hip thrusts and Olympic Lifts.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It should be noted that grip strength is also important for grappling strength and conditioning. Always stretch your wrists and strengthen wrist extensors as well as flexors or you&#8217;ll get golfer&#8217;s elbow pretty quickly.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Explosive power is really important for successful grappling, especially in no gi. You can literally power out (or into) most positions and submissions if you have explosive hips and legs. Get explosive hips for superior grappling performance &#8211; scroll down to the bottom for the pdf and a nice table-version of the program. By the [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,5189,12504],"tags":[784152949,784152946,43672347,8930164,499051,36097,34941026,23199],"class_list":["post-12101","post","type-post","status-publish","format-standard","hentry","category-bjj","category-fitness","category-mma","tag-bjj","tag-fitness","tag-grapling","tag-graplling","tag-grappling","tag-judo","tag-mma-2","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Grappling Power Program .pdf [Updated August 2024] - 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\/2021\/03\/04\/grappling-power-program-pdf-2021\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Grappling Power Program .pdf [Updated August 2024] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Explosive power is really important for successful grappling, especially in no gi. 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You can literally power out (or into) most positions and submissions if you have explosive hips and legs. Get explosive hips for superior grappling performance &#8211; scroll down to the bottom for the pdf and a nice table-version of the program. By the [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2021\/03\/04\/grappling-power-program-pdf-2021\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2021-03-04T16:25:00+00:00","article_modified_time":"2024-08-15T15:04:56+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2021\/03\/04\/grappling-power-program-pdf-2021\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/03\/04\/grappling-power-program-pdf-2021\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Grappling Power Program .pdf [Updated August 2024]","datePublished":"2021-03-04T16:25:00+00:00","dateModified":"2024-08-15T15:04:56+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/03\/04\/grappling-power-program-pdf-2021\/"},"wordCount":676,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["bjj","Fitness","grapling","graplling","grappling","judo","mma","ufc"],"articleSection":["bjj","Fitness","MMA"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2021\/03\/04\/grappling-power-program-pdf-2021\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2021\/03\/04\/grappling-power-program-pdf-2021\/","url":"https:\/\/blackbeltwhitehat.com\/2021\/03\/04\/grappling-power-program-pdf-2021\/","name":"Grappling Power Program .pdf [Updated August 2024] - Fitness &amp; 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They use the stretch-shortening cycle to boost power. This is perfect for MMA\u2019s fast strikes and takedowns (source). *Exercise at Your Own Risk - Plyometrics require a relatively high risk of injury - always warm up and ensure proper technique* PDF - is near the\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":10613,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/09\/bjj-workout-program-pdf-included\/","url_meta":{"origin":12101,"position":1},"title":"BJJ Strength &amp; Conditioning \u00b7 Workout .pdf Included \ud83d\udcaa) [2026]","author":"Dave","date":"August 9, 2019","format":false,"excerpt":"The best way to build 'strength & conditioning' for BJJ, is to drill techniques and roll. \ud83e\udd19 \ud83d\udcaa The body will always adapt specifically to the demands placed upon it. To get fit for BJJ, you must do BJJ! in addition, the better your technique, the stronger & fitter you\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/04\/wristextensors.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":8315,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/25\/mma-strength-conditioning-infographic\/","url_meta":{"origin":12101,"position":2},"title":"MMA Strength &amp; Conditioning Infographic","author":"Dave","date":"October 25, 2017","format":false,"excerpt":"Bit of a work in progress...see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":3076,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/","url_meta":{"origin":12101,"position":3},"title":"Too much Weights, Not Enough Speed Work","author":"Dave","date":"July 29, 2015","format":false,"excerpt":"https:\/\/youtu.be\/VZSv4HlyfIo?t=1m18s 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\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"Daniel COrmier funny food","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":4351,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/05\/03\/joe-rogan-experience-steve-maxwell\/","url_meta":{"origin":12101,"position":4},"title":"Joe Rogan Experience &#8211; Steve Maxwell","author":"Dave","date":"May 3, 2016","format":false,"excerpt":"Steve Maxwell, kettlebell GodFather and old school S and C coach (which makes him kinda new-school too). http:\/\/www.maxwellsc.com \u00a0 https:\/\/youtu.be\/wltxTeZpzkw \u00a0 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\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/wltxTeZpzkw\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":7645,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/08\/31\/power-training-for-mma\/","url_meta":{"origin":12101,"position":5},"title":"Power Training for MMA","author":"Dave","date":"August 31, 2017","format":false,"excerpt":"There are 3 types of fighters in MMA, those who are great athletes - e.g. Tyron Woodley, those who are technically superior - e.g. Demian Maia and those who have both e.g. GSP. Building explosive power, is arguably the quickest way to up your MMA and BJJ game. Just be\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/crossfit.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/crossfit.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/crossfit.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/crossfit.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/12101","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"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=12101"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/12101\/revisions"}],"predecessor-version":[{"id":15443,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/12101\/revisions\/15443"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=12101"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=12101"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=12101"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}