{"id":9019,"date":"2018-10-02T12:26:31","date_gmt":"2018-10-02T12:26:31","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9019"},"modified":"2018-10-02T12:26:31","modified_gmt":"2018-10-02T12:26:31","slug":"exercises-for-both-strength-flexibility","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/02\/exercises-for-both-strength-flexibility\/","title":{"rendered":"Exercises for Both Strength &amp; Flexibility"},"content":{"rendered":"<p>If you compete and train in a martial art, then both strength &amp; flexibility are valuable physical assets that you will no doubt want to build &amp; develop.<\/p>\n<p>Create a more functional workout and kill 2 birds with 1 proverbial stone with these exercises.<\/p>\n<p>Remember to warm up and build up your strength &amp; flexibility gradually. You can definitely injure yourself doing some of these exercises:<\/p>\n<h2>Bridges<\/h2>\n<p><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\/TlAXQhtYtRU?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;start=134&#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><\/p>\n<p>\u00a0<\/p>\n<p>Great for shoulder strength and hip mobility.<\/p>\n<p>Can place stress on the lower back.<\/p>\n<p>\u00a0<\/p>\n<h2><strong>Weighted Downward Dog<\/strong><\/h2>\n<p><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\/j97SSGsnCAQ?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><\/p>\n<h2>Hindu Press Ups<\/h2>\n<p><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\/vQsQAiE0NQo?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;start=27&#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><\/p>\n<h2><\/h2>\n<h2>Sumo Squats<\/h2>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9491\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/02\/exercises-for-both-strength-flexibility\/sumsquat\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/sumsquat.gif?fit=612%2C612&amp;ssl=1\" data-orig-size=\"612,612\" 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=\"sumsquat\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/sumsquat.gif?fit=612%2C612&amp;ssl=1\" class=\"alignnone size-full wp-image-9491\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/sumsquat.gif?resize=612%2C612&#038;ssl=1\" alt=\"sumsquat\" width=\"612\" height=\"612\" \/><\/p>\n<h2>Overhead Squats<\/h2>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9492\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/02\/exercises-for-both-strength-flexibility\/overheadsquat\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadsquat.gif?fit=500%2C288&amp;ssl=1\" data-orig-size=\"500,288\" 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=\"overheadsquat\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadsquat.gif?fit=500%2C288&amp;ssl=1\" class=\"alignnone size-full wp-image-9492\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadsquat.gif?resize=500%2C288&#038;ssl=1\" alt=\"overheadsquat\" width=\"500\" height=\"288\" \/><\/p>\n<h2>Overhead Lunges<\/h2>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9493\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/02\/exercises-for-both-strength-flexibility\/overheadlunge\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadlunge.gif?fit=700%2C700&amp;ssl=1\" data-orig-size=\"700,700\" 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=\"overheadLunge\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadlunge.gif?fit=700%2C700&amp;ssl=1\" class=\"alignnone size-full wp-image-9493\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/overheadlunge.gif?resize=700%2C700&#038;ssl=1\" alt=\"overheadLunge\" width=\"700\" height=\"700\" \/><\/p>\n<p>\u00a0<\/p>\n<pre>Image Sources\n\n<a href=\"https:\/\/gfycat.com\/gifs\/detail\/obedienthiddenbetafish\">Gifycat<\/a>\n\n<a href=\"https:\/\/www.pinterest.co.uk\/\">Pinterest<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>If you compete and train in a martial art, then both strength &amp; flexibility are valuable physical assets that you will no doubt want to build &amp; develop. Create a more functional workout and kill 2 birds with 1 proverbial stone with these exercises. Remember to warm up and build up your strength &amp; flexibility [&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":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_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":[29971,12504],"tags":[784152950,234785,136004,15031,34941026],"class_list":["post-9019","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-mma","tag-bodybuilding","tag-flexibility","tag-gymnastics","tag-martial-arts","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exercises for Both Strength &amp; Flexibility - 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\/2018\/10\/02\/exercises-for-both-strength-flexibility\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercises for Both Strength &amp; Flexibility - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you compete and train in a martial art, then both strength &amp; flexibility are valuable physical assets that you will no doubt want to build &amp; develop. 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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":7523,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/08\/09\/why-bodybuilders-cant-punch\/","url_meta":{"origin":9019,"position":1},"title":"Why Bodybuilders Can&#8217;t Punch &#8211; Increase your Punching Power","author":"Dave","date":"August 9, 2017","format":false,"excerpt":"I know, I know, MMA Bellends are always sharing stuff on social media about 'He lifts but he can't fight' etc. So it's getting old, apologies...but I lifted weights and attempted to be a (very poor) bodybuilder years before doing MMA, so I have had all the 'bad mechanics' to\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"Overhand Right","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/overhandright.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":7140,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/07\/12\/yoel-romero-workout\/","url_meta":{"origin":9019,"position":2},"title":"Yoel Romero Workout [2026] .pdf plan included","author":"Dave","date":"July 12, 2017","format":false,"excerpt":"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\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":11382,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/01\/27\/plyometrics-mma-workout\/","url_meta":{"origin":9019,"position":3},"title":"Plyometrics MMA Workout","author":"Dave","date":"January 27, 2020","format":false,"excerpt":"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 \u2013 how many times have you seen a fighter behind on the judges scorecards only to see them win the contest with a knockout blow?\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/QlsBDcMK9EY\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":9515,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/07\/conor-mcgregor-workout\/","url_meta":{"origin":9019,"position":4},"title":"Conor McGregor Workout (Gain the Competitive Edge)","author":"Dave","date":"October 7, 2018","format":false,"excerpt":"\u00a0 Love him, or hate him, Conor McGregor is a great fighter and his a physique to match his athletic-ability. Not everyone wants to be an MMA fighter however, it's lots of hard work, dedication and pain, and your body will not thank you for all the injuries you'll inevitably\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":8478,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/06\/gsp-workout\/","url_meta":{"origin":9019,"position":5},"title":"GSP Workout","author":"Dave","date":"November 6, 2017","format":false,"excerpt":"GSP - a lovely chap, great fighter and a potential underwear model. GSP put on some serious mass for his fight with Micheal Bisping, we look at how you can do the same. To Build Mass You Need Calories GSP might turn up to fights looking like he's about to\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"GSP Workout Header","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/9019","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=9019"}],"version-history":[{"count":1,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/9019\/revisions"}],"predecessor-version":[{"id":9494,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/9019\/revisions\/9494"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=9019"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=9019"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=9019"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}