{"id":10685,"date":"2019-08-20T08:41:00","date_gmt":"2019-08-20T08:41:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=10685"},"modified":"2025-08-14T10:49:40","modified_gmt":"2025-08-14T10:49:40","slug":"ejercicios-pliometricos-para-mma","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/ejercicios-pliometricos-para-mma\/","title":{"rendered":"Pliometr\u00eda para MMA \u00b7 2025 \u00b7 pdf incluido \u2714"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u00daltima actualizaci\u00f3n: 31 de diciembre de 2021<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mma-plyometric-workout\">Entrenamiento pliom\u00e9trico de MMA<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Los ejercicios pliom\u00e9tricos son posiblemente la mejor manera de desarrollar potencia explosiva, mientras que los levantamientos ol\u00edmpicos son la contrapartida. Ambos desarrollan la tasa de fuerza al trabajar las fibras musculares de contracci\u00f3n r\u00e1pida de tipo IIb de forma espec\u00edfica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A menudo promocionados como el eslab\u00f3n perdido entre el ejercicio de resistencia y el sprint, los ejercicios pliom\u00e9tricos pueden marcar una gran diferencia en tu rendimiento en MMA y BJJ.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los ejercicios pliom\u00e9tricos son incre\u00edbles para mejorar tu acondicionamiento y tu condici\u00f3n f\u00edsica funcional, pero tambi\u00e9n son excelentes para prevenir lesiones. Empieza con 2 o 3 series al final de una sesi\u00f3n de acondicionamiento y luego aumenta a m\u00e1s de 8 series.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Personalmente, hago 4 o 5 series de pliometr\u00eda por semana y listo. Si te preocupa la longevidad, opta por lo seguro con los pliom\u00e9tricos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00a1Los ejercicios pliom\u00e9tricos son fant\u00e1sticos, pero no te excedas o te lesionar\u00e1s! <\/strong><\/p>\n\n\n\n<h2 class=\"has-text-color wp-block-heading\" id=\"mma-plyometric-workout\" style=\"color:#a30000\">Entrenamiento pliom\u00e9trico de MMA<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Saltos de profundidad rotacionales 2 x 10 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Lanzamiento de bal\u00f3n medicinal con flexi\u00f3n de brazos 2 x 8<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10370\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2015\/12\/28\/entrenamiento-funcional-de-pecho\/plyometricchestpress\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" 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=\"plyometricchestpress\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;A Bouncier Medicine Ball Works Better&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?resize=444%2C250&#038;ssl=1\" alt=\"ejercicio pliom\u00e9trico de MMA\" class=\"wp-image-10370\" \/><figcaption>Un bal\u00f3n medicinal m\u00e1s el\u00e1stico funciona mejor<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Estocadas con salto (tambi\u00e9n conocidas como paraca\u00eddas) 2 x 12<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Taladro de caja \u2013 10 &#039;saltos&#039; x 2<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Judo Roll con salto encogido 2 x 6<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Burpee extendido con salto encogido 2 x 10<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Flexiones pliom\u00e9tricas laterales con BOSU (o bal\u00f3n medicinal) \u2013 12 x 2<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10373\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2015\/12\/28\/entrenamiento-funcional-de-pecho\/bosupressups\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" 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=\"BOSUPressups\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;BOSU Plyometric Press ups&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=444%2C250&#038;ssl=1\" alt=\"Flexiones pliom\u00e9tricas BOSU\" class=\"wp-image-10373\" \/><figcaption>Flexiones pliom\u00e9tricas BOSU<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<iframe loading=\"lazy\" src=\"https:\/\/docs.google.com\/spreadsheets\/d\/e\/2PACX-1vQzARgKN5DdSzKXRKTNI-BeN1ARgTiopeE8U1F7Mb_fVkOtHUCSexWD-qnGx2RzoD7-fhMaJ-bC-osY\/pubhtml?widget=true&#038;headers=false\" frameborder=\"0\" width=\"100%\" height=\"560\" marginheight=\"0\" marginwidth=\"0\" allowfullscreen=\"true\" mozallowfullscreen=\"true\" webkitallowfullscreen=\"true\"><\/iframe>\n\n\n<h2 class=\"has-blue-color has-text-color wp-block-heading\" id=\"complex-training\">Entrenamiento complejo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Combinar ejercicios de resistencia con ejercicios pliom\u00e9tricos es otra excelente manera de incorporar ejercicios pliom\u00e9tricos a tu entrenamiento.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Personalmente, no me gustan los entrenamientos largos, especialmente los pliom\u00e9tricos. Son mejores los entrenamientos cortos e intensos, para seguir trabajando la potencia explosiva y las fibras musculares de contracci\u00f3n r\u00e1pida.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes variar un poco las cosas con un entrenamiento complejo. La idea es que, al hacer una peque\u00f1a cantidad de ejercicios de resistencia est\u00e1ndar antes de los pliom\u00e9tricos, calientes tanto el sistema nervioso como los m\u00fasculos espec\u00edficos.<\/p>\n\n\n\n<h3 class=\"has-blue-color has-text-color wp-block-heading\" id=\"example-complex-training-workout\"><strong>Ejemplo de entrenamiento complejo<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Sentadillas frontales 2 series x 10 repeticiones<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Saltos con sentadillas: 2 series de 6 repeticiones<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Press de banca con barra: 2 series de 8 repeticiones<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Flexiones pliom\u00e9tricas: 2 x 5 repeticiones<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Elevaciones de piernas colgado 2 x 10 repeticiones<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Golpes con bal\u00f3n medicinal 2 x 10 repeticiones<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/complextraining.pdf\">Aqu\u00ed hay un art\u00edculo acad\u00e9mico<\/a> sobre el entrenamiento complejo<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"has-text-color wp-block-heading\" id=\"add-on-technique\" style=\"color:#00a30b\">T\u00e9cnica adicional<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mi forma personal de abordar la fuerza y el acondicionamiento.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Digamos que eres un luchador profesional de MMA. Ya entrenas 7 veces por semana: las sesiones de MMA, Muay Thai, Judo, Lucha Libre y BJJ deben encajar en tu horario semanal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bfDe verdad quieres hacer otras 3 sesiones de S&amp;C en el gimnasio?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por experiencia personal dir\u00eda que no, definitivamente no.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En lugar de eso, sugerir\u00eda agregar ejercicios pliom\u00e9tricos antes o despu\u00e9s (o incluso durante) tus sesiones de MMA, y luego descansar m\u00e1s al d\u00eda siguiente, en lugar de dirigirte al gimnasio a las 6 a. m. para una sesi\u00f3n de S&amp;C.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por ejemplo, digamos que est\u00e1s practicando Muay Thai y con las manoplas puestas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Haz 8 saltos agrupados despu\u00e9s de las dos primeras rondas con las almohadillas. Luego, 6 flexiones pliom\u00e9tricas al final de las dos siguientes rondas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a1No entrenes demasiado! <\/p>\n\n\n\n<p class=\"has-text-align-center has-white-color has-text-color has-background wp-block-paragraph\" style=\"background-color:#a30018\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/plyometrics-for-mma-sheet1.pdf\">Descargue el entrenamiento pliom\u00e9trico .pdf aqu\u00ed<\/a><\/p>\n\n\n\n<p class=\"has-text-align-center has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\">Mira mi <a href=\"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/nutricion\/protocolo-definitivo-de-recuperacion-de-mma\/\">\u00a1Art\u00edculo de recuperaci\u00f3n de MMA aqu\u00ed!<\/a> (Es muy bueno)<\/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\/wxJldzXoXMw?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#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>","protected":false},"excerpt":{"rendered":"<p>Last updated &#8211; 31st December, 2021 MMA Plyometric Workout Plyometrics are arguably the best way to build explosive power &#8211; Olympic Lifts being the other way. Both develop &#8216;the rate of force&#8217; by targeting Type IIb, fast twitch muscle fibres in a specific way. Often touted as the missing link between resistance exercise and sprinting, [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","footnotes":""},"class_list":["post-10685","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714 - 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\/es\/aptitud-fisica\/ejercicios-pliometricos-para-mma\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Last updated &#8211; 31st December, 2021 MMA Plyometric Workout Plyometrics are arguably the best way to build explosive power &#8211; Olympic Lifts being the other way. Both develop &#8216;the rate of force&#8217; by targeting Type IIb, fast twitch muscle fibres in a specific way. Often touted as the missing link between resistance exercise and sprinting, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/ejercicios-pliometricos-para-mma\/\" \/>\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:modified_time\" content=\"2025-08-14T10:49:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714 - 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\/es\/aptitud-fisica\/ejercicios-pliometricos-para-mma\/","og_locale":"es_ES","og_type":"article","og_title":"Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Last updated &#8211; 31st December, 2021 MMA Plyometric Workout Plyometrics are arguably the best way to build explosive power &#8211; Olympic Lifts being the other way. Both develop &#8216;the rate of force&#8217; by targeting Type IIb, fast twitch muscle fibres in a specific way. Often touted as the missing link between resistance exercise and sprinting, [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/ejercicios-pliometricos-para-mma\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2025-08-14T10:49:40+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif","type":"","width":"","height":""}],"twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Tiempo de lectura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/","url":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/","name":"Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif","datePublished":"2019-08-20T08:41:00+00:00","dateModified":"2025-08-14T10:49:40+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/"]}]},{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"S &amp; C","item":"https:\/\/blackbeltwhitehat.com\/fitness\/"},{"@type":"ListItem","position":3,"name":"Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA y nutrici\u00f3n del Reino Unido","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":"es"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"es","@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"]}]}},"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P2Sx3t-2Ml","jetpack-related-posts":[{"id":10380,"url":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/entrenamiento-de-pecho-de-mma\/","url_meta":{"origin":10685,"position":0},"title":"Entrenamiento de pecho de MMA 2022 (PDF incluido)","author":"Dave","date":"julio 19, 2019","format":false,"excerpt":"Training the chest in isolation from the rest of the body is not ideal when it comes to building MMA Specific strength and fitness. Training specific movements, rather than muscles is the best way to develop fitness and power for the cage. - if you want to make the chest\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/banduppercuts.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":202,"url":"https:\/\/blackbeltwhitehat.com\/es\/acerca-de\/contacto-enviar\/","url_meta":{"origin":10685,"position":1},"title":"Contacto","author":"Dave","date":"febrero 13, 2013","format":false,"excerpt":"To contact me or submit an infographic please email \"drewjohngriffiths at gmail.com\" I'm also happy to do reviews. But will always give an honest opinion. I accept guest posts, if they're really good! Posts I'm currently looking for: Overview of Turkey Tail Mushrooms A guide to the Back Squat A\u2026","rel":"","context":"Con 4 comentarios","block_context":{"text":"Con 4 comentarios","link":"https:\/\/blackbeltwhitehat.com\/es\/acerca-de\/contacto-enviar\/#comments"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":504,"url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/limpiezas-de-potencia\/","url_meta":{"origin":10685,"position":2},"title":"Power Cleans","author":"Dave","date":"junio 29, 2013","format":false,"excerpt":"Olympic Lifting - Power Cleans I am by no means an expert - I will add more detail here as I learn more. Train at your own risk. These are the best exercise, along with plyometrics, to increase explosive power. Something that's essential in MMA. You should start by learning\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"Power Clean technique","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1774,"url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/aumento-de-press-de-banca\/","url_meta":{"origin":10685,"position":3},"title":"Aumento del press de banca","author":"Dave","date":"junio 11, 2014","format":false,"excerpt":"Bench Press and Train at your own Risk. Bench press places a lot of strain on your shoulder joints The bench press is the most over-emphasised, injury-inducing, not-particularly-functional exercise ever invented. But people love it, so here's some tips on how to improve and increase your strength on the lift:\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/bGH3BeRRLDE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":838,"url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/los-10-mejores-ejercicios-para-mma\/","url_meta":{"origin":10685,"position":4},"title":"Top 10 Exercises for MMA [2023]","author":"Dave","date":"noviembre 20, 2013","format":false,"excerpt":"This is my best go at creating a top 10 MMA Exercises but remember that everyone is different and your strength and conditioning should be secondary to actual MMA Training. Don't kill yourself doing strength exercises and then be useless in MMA classes. I used to warm up and do\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"Top 10 MMA Exercises","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":760,"url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/tecnica\/mano-izquierda-de-johny-hendricks\/","url_meta":{"origin":10685,"position":5},"title":"Johny Hendricks mano izquierda","author":"Dave","date":"noviembre 15, 2013","format":false,"excerpt":"The Power Behind Johny Hendricks' Left Hook A look at the punch which could spell the end for GSP at UFC 167 1. Fast twitch muscle Fibres and strong\/explosive core You can build fast twitch muscle fibres to a certain extent, with exercises such as plyometrics and Olympic lifts; but\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"Johny Hendricks left hook","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/johnyhendricksleft_hand.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/10685","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=10685"}],"version-history":[{"count":15,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/10685\/revisions"}],"predecessor-version":[{"id":16023,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/10685\/revisions\/16023"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/pages\/2418"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=10685"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}