Fitness & MMA Blog – BlackBeltWhiteHat.com

Tag: Fitness

  • Wim Hof for Crohn’s disease (What’s the research says) [2024]

    The Wim Hof Method has been around for quite a few years now, but has gone pretty mainstream in 2022, with Fear The Freeze – basically a TV series all about Wim Hof and his method – airing on the BBC. The method is said to be set on 3 pillars: Breathing Cold Exposure Commitment…

  • 6 Weeks Boxing Training .pdf [2026]

    6 weeks isn’t enough time to get to an elite level but let’s say you’ve signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you’ll need a plan and a program, or programme if you’re British. You can download the .pdf near the…

  • Land Mine Attachments – Buyers Guide [2024]

    Land mines – the ones you find in the gym – are a highly versatile bit of equipment. Once they’ve had a barbell attached to them anyway. You can do all types of exercises with them including kneeling bicep curls, all types of core work and functional exercises for MMA & Boxing. You can also…

  • Sprint Training Program .pdf [2025]

    There’s a link to the sprint training .pdf near the bottom of the post Sprint training isn’t just as easy as running 100m a few times. It can get really technical. The type of training you should do, will depend on the equipment you have available. Here’s some ideas to get you started Disclaimer –…

  • Bed of Nails (review & how to use)

    The bed of nails is a shakti mat, or acupressure mat or pillow that has loads of little plastic spikes or nails. I find it helps for my stiff neck and back, but only if I take my top off and lie on it for 1 minute or more. If I put it on the…

  • Cheap Home Gym Equipment (worth it?)

    Moat of the cheap home gym equipment is, well, sh!te. multigyms for example, tend to be complete tat unless they cost a few grand. The best cheap home equipment for bodybuilding and fitness would have to be: long looped Resistance bands Doorframe pull up bar Kettltebells The great thing with pull up bars and bands,…

  • Simple Exercises for Football Players to Increase Speed & Decrease Injury Risk

    In an ideal world (does one exist in the universe?) each player would have a professional strength and conditioning coach, who could teach him or her to perform Olympic Lifts and plyometrics safely and effectively. Unless you’re a pro player, this isn’t going to happen. So you have two options remaining – do the exercises…

  • Pull Up Bar Resistance Bands – how to tie resistance band to pull up bar

    Exercise at your own risk Resistance bands are great for all sorts of exercises Long, looped bands are the best for assisting with chin ups. Tie the band in a loop onto the bar Place your knee or foot in the bottom of the loop If you don’t have a band, and you are training…

  • Sauna Suit Benefits

    Hi! so sauna suits are great, but I wouldn’t use them for long term weight loss – you are dehydrating yourself not losing bodyfat. In fact, if you want to increase your metabolism, you’re probably better off getting really cold and having an ice bath Using a sauna suit to lose weight long term is…

  • Nordic Hamstring Curl at Home

    Nordic hamstring curls are very popular thanks to Instagram’s Knees Over Toes Guy – Ben Patrick. The curl is a great exercise for developing muscle mass and strength in the hamstrings/backs of the legs. It’s also touted as one of the best exercises for preventing injuries to the hamstrings and knees. Disclaimer – Perform the…