{"id":9026,"date":"2018-04-23T07:19:37","date_gmt":"2018-04-23T07:19:37","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9026"},"modified":"2018-05-15T07:39:57","modified_gmt":"2018-05-15T07:39:57","slug":"training-goals-for-summer-2018","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2018\/04\/23\/training-goals-for-summer-2018\/","title":{"rendered":"Training Goals for Summer 2018"},"content":{"rendered":"<p>I basically want to become an enlightened, humble MMA meathead.<\/p>\n<p>Training Goals:<\/p>\n<h2>Outcome Goals<\/h2>\n<ul>\n<li>Fix Back &amp; Neck (make them less, painfully stiff)<\/li>\n<li>Fix <strong>Golfer&#8217;s Elbow<\/strong> &#8211; so it&#8217;s not constantly painful<\/li>\n<li>Improve <strong>Left Hip mobility<\/strong> so I can do a left high kick\/roundhouse<\/li>\n<li>Improve <strong>Cardio<\/strong> (not sure of precise goal on this yet, will update)<\/li>\n<li>Complete <strong>15 Full Reps &#8211; Bulgarian Split Squats with 5kg Vest<\/strong><\/li>\n<li>Complete <strong>10 Full Range Reps on Dumbbell Bench Press with 46kg<\/strong><\/li>\n<li>&#8216;Keep in touch&#8217; with MMA (currently prioritising sorting my neck, back &amp; spending time with the family but don&#8217;t want to drift away completely from the sport)<\/li>\n<\/ul>\n<p><span style=\"color:#ff0000;\">&#8211;Complete\/Achieve by July 1st&#8211;<\/span><\/p>\n<h2>Process Goals<\/h2>\n<ul>\n<li><strong>30 minutes of yoga every day &amp; 2 yoga classes per week<\/strong> (1 can be via youtube)<\/li>\n<li>10 minutes of <strong>foam rolling every day\u00a0<\/strong><\/li>\n<li><strong>Watch TV in Paleo squat or Cobra position<\/strong><\/li>\n<li><strong>Use trigger point techniques &amp; stretch left hip every day<\/strong><\/li>\n<li><strong>Ice elbow every night<\/strong> &amp; avoid press ups &amp; barbell bench press<\/li>\n<li>Complete 2 sets of Split Squats, Twice a week in work&#8217;s gym<\/li>\n<\/ul>\n<p>MMA<\/p>\n<ul>\n<li>Complete official Griffiths M<strong>MA circuit once per week<\/strong> (get up techniques, chest 2 chest sweeps, triangles\/ab exercise, Wrestling clinch to double-leg, over\/under technique, side-control escapes, mount escapes). Try with 5kg vest.<\/li>\n<li><strong>Practice boxing southpaw<\/strong> &#8211; 1 round per day at least<\/li>\n<li>Attend either Thai Boxing or a Grappling class at least once per month<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Also be mindful in work more &#8211; focus on tasks as a form of meditation (kind of)<\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_8841\" aria-describedby=\"caption-attachment-8841\" style=\"width: 480px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8841\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/technique\/how-to-throw-a-roundhouse-kick\/machidaheadkick\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?fit=480%2C270&amp;ssl=1\" data-orig-size=\"480,270\" 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=\"machidaHeadkick\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?fit=480%2C270&amp;ssl=1\" class=\"alignnone size-full wp-image-8841\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?resize=480%2C270&#038;ssl=1\" alt=\"machidaHeadkick\" width=\"480\" height=\"270\" \/><figcaption id=\"caption-attachment-8841\" class=\"wp-caption-text\">Me Throwing a Left High Kick in 2019<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p>At some point I also need to fix my IBS once &amp; for all&#8230;it&#8217;s a million times better but still think it&#8217;s the limiting factor in my recovery (leaky gut = inflammation)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Home Workout 1\u00a0<\/strong><\/p>\n<ul>\n<li>Sumo Squats &#8211; Tabata interval with 8kg kettlebell<\/li>\n<li>Resistance Band Military\u00a0Press x 2<\/li>\n<li>Bridge Presses x 2<\/li>\n<li>Kettlebell push press x 2<\/li>\n<li>Overhead lunges x 2 (for mobility as well as strength)<\/li>\n<li>Bulgarian split squats x 1 on each leg<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Home Workout 2<\/strong><\/p>\n<p>MMA Circuit:<br \/>\n&#8211; Chest 2 chest sweeps<br \/>\n&#8211; Triangles<br \/>\n&#8211; Get Ups<br \/>\n&#8211; Sit Throughs<br \/>\n&#8211; Over\/under technique<br \/>\n&#8211; Double Legs<br \/>\n&#8211; Sprawl Counter<br \/>\n&#8211; Front Kicks<br \/>\n&#8211; Side Kicks<\/p>\n<p><strong>Gym Workout<br \/>\n<\/strong><\/p>\n<ul>\n<li>Cardio of some description<\/li>\n<li>Military\u00a0Press x 2<\/li>\n<li>Dumbbell Bench Press x 3<\/li>\n<li>Front Squats x 3<\/li>\n<li>One Arm Row x 2<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>I basically want to become an enlightened, humble MMA meathead. Training Goals: Outcome Goals Fix Back &amp; Neck (make them less, painfully stiff) Fix Golfer&#8217;s Elbow &#8211; so it&#8217;s not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise goal on this yet, will [&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":[5189,12504,2007,1],"tags":[84363961,784152946,11870,34941026,34918026,311798],"class_list":["post-9026","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","category-musings","category-uncategorized","tag-fitfam","tag-fitness","tag-goals","tag-mma-2","tag-nutrition-2","tag-old-man"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Training Goals for Summer 2018 - 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\/04\/23\/training-goals-for-summer-2018\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Training Goals for Summer 2018 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"I basically want to become an enlightened, humble MMA meathead. Training Goals: Outcome Goals Fix Back &amp; Neck (make them less, painfully stiff) Fix Golfer&#8217;s Elbow &#8211; so it&#8217;s not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise goal on this yet, will [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/04\/23\/training-goals-for-summer-2018\/\" \/>\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:published_time\" content=\"2018-04-23T07:19:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-05-15T07:39:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Training Goals for Summer 2018 - 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\/2018\/04\/23\/training-goals-for-summer-2018\/","og_locale":"en_GB","og_type":"article","og_title":"Training Goals for Summer 2018 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"I basically want to become an enlightened, humble MMA meathead. Training Goals: Outcome Goals Fix Back &amp; Neck (make them less, painfully stiff) Fix Golfer&#8217;s Elbow &#8211; so it&#8217;s not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise goal on this yet, will [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/04\/23\/training-goals-for-summer-2018\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2018-04-23T07:19:37+00:00","article_modified_time":"2018-05-15T07:39:57+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2018\/04\/23\/training-goals-for-summer-2018\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/04\/23\/training-goals-for-summer-2018\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Training Goals for Summer 2018","datePublished":"2018-04-23T07:19:37+00:00","dateModified":"2018-05-15T07:39:57+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/04\/23\/training-goals-for-summer-2018\/"},"wordCount":395,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/04\/23\/training-goals-for-summer-2018\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif","keywords":["fitfam","Fitness","goals","mma","nutrition","old man"],"articleSection":["Fitness","MMA","Musings","Uncategorized"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2018\/04\/23\/training-goals-for-summer-2018\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2018\/04\/23\/training-goals-for-summer-2018\/","url":"https:\/\/blackbeltwhitehat.com\/2018\/04\/23\/training-goals-for-summer-2018\/","name":"Training Goals for Summer 2018 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/04\/23\/training-goals-for-summer-2018\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/04\/23\/training-goals-for-summer-2018\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif","datePublished":"2018-04-23T07:19:37+00:00","dateModified":"2018-05-15T07:39:57+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2018\/04\/23\/training-goals-for-summer-2018\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2018\/04\/23\/training-goals-for-summer-2018\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/2018\/04\/23\/training-goals-for-summer-2018\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2018\/04\/23\/training-goals-for-summer-2018\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Training Goals for Summer 2018"}]},{"@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"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"North Wales explorer","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/en\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-2lA","jetpack-related-posts":[{"id":11974,"url":"https:\/\/blackbeltwhitehat.com\/en\/2021\/02\/07\/mma-flexibility-routine\/","url_meta":{"origin":9026,"position":0},"title":"MMA Flexibility Routine","author":"Dave","date":"February 7, 2021","format":false,"excerpt":"While lockdown restrictions are still in effect, that doesn\u2019t mean that your training has to stop! Now, perhaps more than ever, it\u2019s still vitally important that you keep training to take your MMA skills to the next level. That way, when restrictions are eased, you\u2019re more than capable of competing\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/squat.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":8680,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/14\/goals-for-the-rest-of-2017\/","url_meta":{"origin":9026,"position":1},"title":"Goals for the rest of 2017","author":"Dave","date":"November 14, 2017","format":false,"excerpt":"Training Goals Outcome Goals Shoulder Mobility - To be able to grip my hands behind my back By January 1st Do 10 Turkish Get Ups with 8kg weight by January 1st MMA - Have an effective standing & guard guillotine choke by January 1st MMA - Be able to skip,\u2026","rel":"","context":"In &quot;Musings&quot;","block_context":{"text":"Musings","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/musings\/"},"img":{"alt_text":"goal setting","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10965,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/23\/mma-strength-conditioning-program-pdf\/","url_meta":{"origin":9026,"position":2},"title":"MMA Strength &amp; Conditioning Program \u00b7 pdf \u00b7  [2026]","author":"Dave","date":"August 23, 2019","format":false,"excerpt":"MMA is one of the world's most demanding sports. Technique is paramount, but so is fitness - and of course mental resilience and physical toughness. You definitely don't want to gas out and get tired in a fight if you can help it! Whether you are a pro MMA fighter\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\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":11859,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/12\/17\/sport-science-overview-for-football\/","url_meta":{"origin":9026,"position":3},"title":"Sport Science Overview for Football [2024]","author":"Dave","date":"December 17, 2020","format":false,"excerpt":"I've made a quick video regarding sport science for football or soccer. It can be applied to most sports though, including MMA. I've found most coaches to be pretty old school - generally angry w*nkers with no ability to coach players on the football pitch, other than to shout vague\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\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":10651,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/14\/yoga-for-mma\/","url_meta":{"origin":9026,"position":4},"title":"Yoga for MMA","author":"Dave","date":"August 14, 2019","format":false,"excerpt":"MMA is the best sport on the planet. Nothing quite compares to the excitement and the beauty of watching or being part of a technical fight (emphasis on technical, not a fan of slug-fests personally). Grappling does ruin your body though, all those isometric contractions, pushing & pulling on your\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"worlds greatest","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":9422,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/","url_meta":{"origin":9026,"position":5},"title":"MMA Home Workout for Complete Beginners (No equipment required!)","author":"Dave","date":"September 23, 2018","format":false,"excerpt":"A great all-around body workout that you can do at home. I train a lot at home, sometimes outside, other times in my kid's bedroom! (ideally when she's not there, obviously). \u00a0 https:\/\/www.youtube.com\/watch?v=OBnUHLX0AWY \u00a0 The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing\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\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/9026","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=9026"}],"version-history":[{"count":7,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/9026\/revisions"}],"predecessor-version":[{"id":9040,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/9026\/revisions\/9040"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=9026"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=9026"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=9026"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}