2024-03-27 13:15
I can only speak for men, as I am a man, and as we’ve seen by the soaring rates of mental illness and suicide – a lot of men are fucked.
Many of us grow up, for whatever r… Read More
Blog Directory > Sports Blogs > Individual Sports Blogs > BlackBeltWhiteHat individual-sports Blog >
![AG1 Alternative [2024]](https://cdn.blogarama.com/images/posts_thumbs_site_id/8265/826535-2113612720.w320.jpg "AG1 Alternative [2024]")
2024-02-23 19:21
IS AG1 worth it? By Drew Griffiths (Bsc, Msc)
Nope.
97 quid a month, fuck that
Is AG1 (Athletic Greens) A Scam?! byu/no-good1s-left inHubermanLab
It’s a decent supp… Read More
2024-02-21 12:36
In the Huberman Lab podcast episode, Dr. (I think he’s actually a professor?) Andrew Huberman discusses the role of oral health in overall brain and body – and your mouth & t… Read More
2024-02-14 13:50
Conquering the Beast: A Comprehensive Guide to 48kg Kettlebells
by Drew Griffiths (BSc, MSc) – 30 years training experience, First Class Degree in Sport Science from Loughborough Un… Read More
2023-12-27 18:07
I’ve had an awful experience with lookers in Ellesmere Port.
Bought a Vauxhall Grandland X 67 plate, and the oil light came on after 2 weeks.
We bought a 1 year extended warranty… Read More
![Biohacking On A Budget [2024]](https://cdn.blogarama.com/images/posts_thumbs_site_id/8265/826535-2883204980.w320.jpg "Biohacking On A Budget [2024]")
2023-12-18 20:17
If you can afford a cryotherapy chamber, fear not! There are still loads of fun and healthy biohacks you can do on a budget
Grounding
just walk or stand bare foot on the earth/gra… Read More
2023-12-18 13:21
Notes from podcast and my own research – may have some inaccuracies so please listen to the podcast
Dopamine Summarised
Dopamine is a hormone that makes people motivated, and in… Read More
2023-12-17 10:44
This video / podcast is about how to increase your willpower and tenacity. As the title suggests!
Summary
Tenacity & willpower might be limited resources.
this is similar to &ldquo&hell…Read More
2023-12-15 19:37
The use of red light therapy (RLT) to encourage muscle growth has been researched and examined in several academic studies, with a mixture of results.
Studies Supporting the Effects… Read More
2023-11-28 17:07
This episode of the Huberman lab, discusses a journaling protocol that has been shown to improve mental and physical health.
As well as helping with depression and anxiety, the journalin… Read More
2023-11-06 17:42
Just a quick post to say that these guys are legit.
I couldn’t work out how to transfer the funds to an iBAN account, so Jim the owner allowed me to pay via PayPal.
The order arr… Read More
2023-10-31 19:08
Having your palms facing down is stronger than them facing up and gripping
some tips
Dont accept the grips
post underneath the hand with a stiff arm
Keep your head down
elbows… Read More
2023-09-14 14:08
View this post on Instagram A post shared by Josh Colello โจชัว โคเลลโล (@stallion_wrestling)… Read More
![Golf Strength Training Program .pdf [2023]](https://cdn.blogarama.com/images/posts_thumbs_site_id/8265/826535-785352536.w320.jpg "Golf Strength Training Program .pdf [2023]")
2023-08-31 12:55
This golf training program is for a serious golfer.
Lots of the exercises listed are power-based, and aim to increase rotational power and core strength.
As such the exercises carry a… Read More
2023-06-15 13:22
A heavy bag is an essential training tool for combat sports enthusiasts and fitness enthusiasts alike. It provides an excellent way to improve striking techniques, build strength, and enhanc… Read More
2023-06-15 13:21
In the world of combat sports, the path to becoming a formidable striker requires relentless dedication and a commitment to pushing your limits. While traditional methods such as weightlifti… Read More
2023-06-15 13:20
Brazilian Jiu-Jitsu (BJJ) has gained immense popularity worldwide, with practitioners constantly seeking the perfect Gi for their training and competition needs. The choice between a tra… Read More
2023-04-15 08:35
I’ve bought a wide range of products from crossthelimits.co.uk over the last few years, and they have all been excellent quality.
I recently purchased Hi-Tech Pharmaceuticals Lipodr… Read More
![Resistance Band Chest Exercises .pdf [2023]](https://cdn.blogarama.com/images/posts_thumbs_site_id/8265/826535-85149756.w320.jpg "Resistance Band Chest Exercises .pdf [2023]")
2023-03-31 12:13
In this Article:
Importance of Resistance Band For Chest Exercises
Exercise Plan For Resistance Band Chest Exercises
Resistance Band Push-Ups
Standing Crossover Chest Fly
Resi… Read More
2023-03-23 13:22
To do this circuit, you’ll need a timer – the one below is 40 second intervals, with 10 second rest in between:
Partner 1 does the circuit first, completes all the exerc… Read More
2023-03-22 13:59
Please give Fit Gent a follow on YouTube here and James Grage here
Below is his great video, outlining how to perform chest exercises with a resistance band
Band Cross Bo… Read More
2023-01-24 14:11
2022 was an iconic year in the UFC. Old grudges were settled, shocking upsets were witnessed, and new champions were crowned. But this year started off with a bang.
Israel Adesany… Read More
![How To Front Squat – 2023 [includes – Zombie Front Squats, Front Squat Crossed Arms]](https://cdn.blogarama.com/images/posts_thumbs_site_id/8265/826535-3381276751.w320.jpg "How To Front Squat – 2023 [includes – Zombie Front Squats, Front Squat Crossed Arms]")
2023-01-12 13:27
Jiu-jitsu and MMA are sports that demand several qualities from every athlete participating – strength, mobility, durability, and strength endurance. Unfortunately, it’s comm… Read More
2023-01-11 13:03
Jiu-jitsu and grappling sports are not dominated by weak bodies. It is an art about maximizing efficiency, yes – But the ceiling for optimizing a strong and healthy body is much higher… Read More
2022-12-30 11:10
Boxing gloves are an essential piece of equipment for anyone who trains in boxing, whether it be for fitness or competition. However, with so many different options available, it can be conf… Read More
![Calisthenic Back Exercises – With & Without Equipment [2022]](https://cdn.blogarama.com/images/posts_thumbs_site_id/8265/826535-313763870.w320.jpg "Calisthenic Back Exercises – With & Without Equipment [2022]")
2022-11-10 12:36
Callisthenics is an excellent exercise format when it comes to building functional strength. It’s also a lot more affordable to build muscle with bodyweight exercises such as those wit… Read More
2022-10-27 18:18
Photo from Club16 Trevor Linden Fitness
When it comes to building arm muscles, there are several workouts you can try out to increase the size. You can try weight lifting and other exerci… Read More
![Air Bike Vs Rowing Machine – Which Is The Best? [2022]](https://cdn.blogarama.com/images/posts_thumbs_site_id/8265/826535-1745919890.w320.jpg "Air Bike Vs Rowing Machine – Which Is The Best? [2022]")
2022-10-27 12:10
Both the air bike and the rowing machine are fantastic pieces of gym kit. Great for getting in shape, and maintaining (not really building) muscle mass in both the upper and lower body… Read More
2022-10-23 13:53
Whether you are training for a fight, or you just want to get in fighting shape, a high-quality pair of punch bag gloves are a must to keep your hands and knuckles protected.
What weight… Read More
2022-10-23 11:54
Football is a demanding sport that requires endurance, power and agility.
Ideally a conditioning or fitness program (“programme” is the correct UK spelling by the way), should… Read More
2022-10-21 12:52
Rather confusingly, known by two names:
Hex Bar
Trap Bar
The erm, hex/trap bar is a controversial bit of kit.
Pros of the Hex Bar
Easier to learn key exercises like the deadl… Read More
2022-10-19 12:39
If you are looking to exercise and build muscle at home then some high-quality dumbbells are a great investment. Whether you select to purchase multiple fixed-weight dumbbells or an adjustab… Read More
![Cricket Gym Training Programme · .pdf · [2022]](https://cdn.blogarama.com/images/posts_thumbs_site_id/8265/826535-3943286743.w320.jpg "Cricket Gym Training Programme · .pdf · [2022]")
2022-10-18 13:09
Ideally, each cricket player should undergo a number of fitness tests and also have bloodwork taken to determine their baseline level of fitness, current stress & inflammation levels… Read More
2022-10-05 05:43
As everyone knows by now, warming up is important in order to mitigate the risk of injury and optimise performance.
It can be tricky to make up a warm up for football on the spot however… Read More
2022-09-26 12:09
Tennis is a sport that requires a high level of endurance, speed, power and core strength.
In this workout, we will look to develop power and strength, so that players can accelerate fas… Read More
![Individual Basketball Workouts .pdf [2022]](https://cdn.blogarama.com/images/posts_thumbs_site_id/8265/826535-4266809017.w320.jpg "Individual Basketball Workouts .pdf [2022]")
2022-09-22 12:02
By Drew Griffiths (BSc, MSc)
Get hench, jump higher, and move quicker on the basketball court, with this weight training program for basketball.
Ideally, you’re strength and cond… Read More
2022-08-05 13:13
Main Points
Optimizing metabolic circuits for health and performance requires getting sufficient amounts of good-quality sleep of sufficient duration, as well as experiencing all phases o… Read More
2022-07-21 12:46
What are Fats?
Fats are a macronutrient, made up of 3 fatty acids combined with a molectule of glycerol
Fats can be divided into:
Saturated Fats – fatty acids with no double b… Read More
2022-07-02 08:22
Small amounts of acute, relatively short lasting stress are good for you. Modern life is a bit easy in terms of physical challenges, but you can compensate with exercise and heat/cold exposu… Read More
2022-06-30 11:36
As a self-confessed space cadet, this is one podcast I was keen to listen to.
Notes I made from the podcast are listed below:
How to Improve Focus & Memory
If you want to… Read More
![Boxing Drills For Beginners .pdf [2022]](https://cdn.blogarama.com/images/posts_thumbs_site_id/8265/826535-2169357546.w320.jpg "Boxing Drills For Beginners .pdf [2022]")
2022-06-20 11:12
Remember to warm up before you start training intensely.
A good warm up might consist of 10 minutes of steady state cardio, shadow boxing for 2 x 3 minute rounds, followed by a number of… Read More
2022-05-26 12:05
Article by Drew Griffiths (BSc, MSc)
Like all contact sports, MMA comes with a relatively high risk of injury. It’s unlikely that you’ll compete in MMA for a year for example… Read More
2022-05-18 11:17
Getting adequate protein is important for recovery, and adaptation to exercise. Adequate protein intake is also important for the general health and function of the body:
Protein powders… Read More
2022-05-16 11:34
All three words or phrases described here, are taken from/recorded within The Yoga Sutras of Patanjali.
Dharnaa
Dharnaa, is a sankskript word meaning “focus” or… Read More
![Wim Hof For Chron’s (What’s The Research Says) [2022]](https://cdn.blogarama.com/images/posts_thumbs_site_id/8265/826535-2238791463.w320.jpg "Wim Hof For Chron’s (What’s The Research Says) [2022]")
2022-04-29 08:20
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 &nda&hell…Read More
![MMA Punching Bag Workout [2022]](https://cdn.blogarama.com/images/posts_thumbs_site_id/8265/826535-3402560221.w320.jpg "MMA Punching Bag Workout [2022]")
2022-04-22 14:49
If you want to get fit for MMA – then you must “do” MMA*
Whilst sparring is necessary for fighters to get accumstomed with the intensity of a fight and the rush of adre… Read More
2022-04-17 10:17
Heavy Bag work should be the main way that you build up your shoulders as a boxer.
Here are my tips
Avoid heavy seated pressesUse bands and medicine ballsTrain movements not muscle… Read More
2022-04-07 11:23
Shoulders are in my opinion, one of the hardest muscles to grow – in terms of bodybuilding aesthetics anyway.
They are also easily over-trained. Apparently, the shoulders/deltoids h… Read More
![5 Best Exercises To Increase Punching Power [2022]](https://cdn.blogarama.com/images/posts_thumbs_site_id/8265/826535-2008316901.w320.jpg "5 Best Exercises To Increase Punching Power [2022]")
2022-04-01 13:17
If you want to punch like Mike Tyson or Rumble Johnson, then you’ll need amazing technique and fast twitch muscle fibres.
Fast twitch fibres are extremely powerful and contract at l… Read More
![6 Weeks Boxing Training .pdf [2022]](https://cdn.blogarama.com/images/posts_thumbs_site_id/8265/826535-1394777929.w320.jpg "6 Weeks Boxing Training .pdf [2022]")
2022-03-18 09:06
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, th… Read More
2022-03-18 09:04
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 w… Read More
2022-02-21 12:23
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… Read More
2022-02-12 17:30
hi so I bought the NO Xplode pre workout from amazon.
It’s pretty good, it contains adaptogens like ginseng and rhodiola rosea, choline for focus and beta alanine to buffer lactic a… Read More
2022-02-10 13:18
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 of… Read More
2022-02-08 12:47
If you are looking to buy nootropics in the UK, then I can vouch for intellmeds and https://rawpowders.co.uk/ – at least I’ve never had any issues. Intellmeds is a ball ache to s… Read More
2022-02-06 15:21
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… Read More
2022-02-06 13:20
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… Read More
2022-02-02 12:47
You don’t see many side headlocks in MMA, but they’re common practice in the school yard or when you’re dicking about with your mates. On the other hand – front head… Read More
2022-01-25 12:58
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
P… Read More
2022-01-21 14:12
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 metabo… Read More
2022-01-20 12:36
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 ha… Read More
2022-01-18 12:41
Deadlifts are a key compound exercise for developing strength in the glutes, lower back, legs and to a certain degree the upper back and traps. Resistance bands are great for beginners becau… Read More
2022-01-14 21:12
I’ve seen people wrapping the bands around themselves in a kind of figure 8, but I couldn’t get that technique to work for me.
Instead I take the looped band, put it over my h… Read More
2022-01-14 19:13
Resistance bands are extremely popular these days. They’re great for home workouts, easy to store, pretty safe and kinder on the joints than heavy weights.
Resistance Band Squats &n&hell…Read More
2022-01-12 19:42
Resistance bands are pretty good for boxers, they provide constant variable elastic tension from all possible angles.
Unlike weights which provide “gravitational resistance” i… Read More
2021-12-18 18:46
By man flu I mean that cough that’s going around.
all th supplements etc listed below have at least one scientific paper showing that it works to some degree whether it’s in… Read More
2021-11-22 12:15
if you want to buy something for the proverbial (and commonly searched for on Google) Impossible man, then look no further
JetBoil Camping Stove
if the man in question likes the outdo… Read More
2021-10-17 08:14
Episode 5 of my podcast
looking upwards increases energy, looking down decreases it. So make sure if you work on a computer that you are looking straight ahead at your monitor
Cold exp… Read More
2021-10-08 12:34
Always speak to your doctor before changing your diet or taking supplements
Article for informational purposes only
Gut Health
Leaky gut is a big problem and can be caused by… Read More
2021-09-30 15:13
I ordered a rather funky looking rash guard from Xmartial.com and I’ve been pleasantly suprised with how good the quality is.
In fact, the first time that I wore the rashguard, was… Read More
2021-09-15 16:32
DISCLAIMER – ALWAYS CONSULT A DOCTOR BEFORE TAKING ANY SUPPLEMENTS
Niacin is also called vitamin B3.
it is a water soluble vitamin found in foods such milk, beef, liver and legu… Read More
2021-06-28 11:28
Warrior 1 is often described as a “beginner level standing post” and a “hip opener”.
The posture is described as “internal rotated femur” – this… Read More
2021-05-06 09:33
With the help of a bath, you can do hot yoga at home. You don’t need a heater for hot yoga, or a tent. Although I am a fan of the infrared sauna blankets to get heat ‘deep’… Read More
2021-04-18 01:58
Notes taken mainly from memory, please listen to the podcast to confirm
Andrew Huberman Podcast Episode 12 Notes how to increase motivation and drive
Dopamine is released in anticipat… Read More
2021-04-06 11:42
I finally got round to making a third episode of my “Wellbeing & Business” podcast, in the car, on the way to Bala with the family (I wasn’t driving).
Supplement… Read More
2021-04-06 11:42
I finally got round to making a third episode of my “Wellbeing & Business” podcast, in the car, on the way to Bala with the family (I wasn’t driving).
Sorry for the… Read More
2021-03-27 07:28
First thing to know is that genetics play a massive role. There is a polymorphism known as epoE4 which increases the chances of someone developing a neurodegenerative condition.
Phos… Read More
2021-03-26 14:18
Get hench in 5
There is some research suggesting that 1 set per body part is as effective for strength gains, as 3 sets.
make sure you warm up – get a sweat on
Do each set wi… Read More
2021-03-26 14:18
Get hench in 5
There is some research (study here) suggesting that 1 set per body part is as effective for strength gains, as 3 sets.
Make sure that you warm up – get a sweat on… Read More
2021-03-15 18:58
made a video about with some pointers when drilling and practising shadow boxing at home, during covid.
Throw Boxing-Feints
Don’t pass out, instead twitch your shoulders as… Read More
2021-03-04 16:25
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… Read More
2021-02-27 21:05
Thought I’d do some research on Freestanding punchbags for adults and wack the results together into some tables.
All statistics correct at the time of writing.
It was surprising… Read More
2021-02-27 21:05
Thought I’d do some research on Freestanding punchbags for adults and wack the results together into some tables.
All statistics correct at the time of writing.
It was surprising… Read More
2021-02-17 05:01
BPC 157 is a chain of amino acids. I believe its found in gastric juice. Lovely.
It is used for any problems related to inflammation and can help repair tendons and ligaments. It’s… Read More
2021-02-17 05:01
BPC 157 is a chain of amino acids. I believe its found in gastric juice. Lovely.
It is used for any problems related to inflammation and can help repair tendons and ligaments. It’s… Read More
2021-02-11 11:44
Daily Stretching Routine for Muay Thai
pdf can be downloaded near the bottom…
To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such a… Read More
2021-02-10 06:59
I have 2 kids, 1 is teething, it’s quite hard work. I only work 4 days a week now but the 3 days off are the hardest!
Anyway, moaning over, here’s some solutions that I’… Read More
2021-02-07 14:00
While lockdown restrictions are still in effect, that doesn’t mean that your training has to stop! Now, perhaps more than ever, it’s still vitally important that you keep trainin… Read More
2021-01-06 11:39
Meditative Pose.
The Easy Pose, isn’t always easy. After 10 minutes the position can become painful and unstable.
It can help you feel ‘grounded’ and connect with you… Read More
2021-01-05 12:17
Don’t procrastinate – grab a notepad now or open a Google Doc and take some notes
Get a Specific Plan
Write down 2 reasons Why? you want to get into shape. Be as spe… Read More
2021-01-04 09:30
This is a pose dedicated to and named after the sage – Marichi I
It’s a good idea to warm up with easier poses before attempting this one. Using a stick pose and/or Janu Sirsa… Read More
2021-01-01 06:38
As with the vast majority of yoga poses, this one is easy to pronounce and you want to make sure that your pelvis is neutral and the spine is aligned ‘straight’/normal curvature… Read More
2020-12-31 12:28
Children are proper chill. Well, they can’t control their emotions generally, but when they want to chill and switch off, they are yogi master level instructors.
This pose helps y… Read More
2020-12-31 06:11
Make sure that you are putting equal weight on each glute / sit bone
Normal people with sitting or sedentary job get a pelvis with an incorrect tilt, causing a exaggerated curve in the sp… Read More
2020-12-30 06:09
Dandasana or Staff/Stick Pose
The Stick pose can be difficult for general population – office workers and static standing jobs can ‘re-align’ the body.
Problems with… Read More
2020-12-17 14:13
I’ve made a quick video regarding sport science for football or soccer.
It can be applied to most sports though, including MMA.
Probably should have mentioned fitness testing in… Read More
2020-12-13 16:21
Second episode of this amazing podcast.
Stress – stress is the inability to activate the parasympathetic nervous system and doesn’t necessarily relate to a mental feeling of… Read More
2020-12-09 12:20
Best described as “Not the Joe Rogan Experience” – my new podcast covers wellbeing, fitness, nutrition and also a bit of digital marketing to finish.
In the first epis… Read More
2020-11-12 14:34
Beginner’s Guide to the Power Clean
Maximize your full-body strength and power with a strength-training movement that’s highly functional. The power clean is an advanced Olymp… Read More
2020-10-06 19:13
The hardest part about getting started – is well, getting started.
I guess it’s a good idea to procrastinate a little bit about starting MMA, it can be quite hardgoing, especi… Read More
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