{"id":10613,"date":"2019-08-09T21:01:00","date_gmt":"2019-08-09T21:01:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=10613"},"modified":"2025-12-30T11:44:01","modified_gmt":"2025-12-30T11:44:01","slug":"programa-de-entrenamiento-de-bjj-en-pdf-incluido","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/09\/programa-de-entrenamiento-de-bjj-en-pdf-incluido\/","title":{"rendered":"BJJ Strength &amp; Conditioning \u00b7 Workout .pdf Included \ud83d\udcaa) [2026]"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><strong>La mejor forma de desarrollar &#039;fuerza y acondicionamiento&#039; para el BJJ es practicar t\u00e9cnicas y rodar.<\/strong> \ud83e\udd19 \ud83d\udcaa <strong> El cuerpo siempre se adaptar\u00e1 espec\u00edficamente a las exigencias que se le imponen. Para estar en forma para el BJJ, \u00a1debes practicar BJJ!<\/strong> Adem\u00e1s, cuanto mejor sea tu t\u00e9cnica, m\u00e1s fuerte y en forma parecer\u00e1s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para MMA, consulte nuestro <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/23\/programa-de-acondicionamiento-de-fuerza-para-mma-en-pdf\/\">Programa de fortalecimiento y acondicionamiento de MMA<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Este art\u00edculo incluye un programa de entrenamiento de BJJ y un entrenamiento de peso corporal de BJJ en forma de circuito que se puede realizar en casa o en el gimnasio.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"685\" data-attachment-id=\"10640\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/bjjworkout\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bjjworkout.png?fit=960%2C685&amp;ssl=1\" data-orig-size=\"960,685\" 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=\"bjjworkout\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bjjworkout.png?fit=960%2C685&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bjjworkout.png?resize=960%2C685&#038;ssl=1\" alt=\"\" class=\"wp-image-10640\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Sin embargo, las pesas y los ejercicios de acondicionamiento espec\u00edficos pueden marcar una gran diferencia y darte una ventaja, si utilizas el gimnasio correctamente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La fuerza para el BJJ se reduce principalmente a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fuerza central espec\u00edfica<\/li>\n\n\n\n<li>Fuerza del cuello<\/li>\n\n\n\n<li>Fuerza de agarre<\/li>\n\n\n\n<li>Fuerza y potencia de cadera y gl\u00fateos<\/li>\n\n\n\n<li>Fuerza isom\u00e9trica, es decir, fuerza de compresi\u00f3n en la parte superior del cuerpo.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tenga en cuenta que, al menos en mi opini\u00f3n, el no-gi requiere mucha m\u00e1s potencia explosiva para una condici\u00f3n f\u00edsica \u00f3ptima y funcional. Al poner menos \u00e9nfasis en el agarre, generalmente con el no-gi se puede salir disparado de la posici\u00f3n inferior y escapar con mayor facilidad que con un kimono.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El gi suele ser m\u00e1s ajustado y lento. Si lo usas, dir\u00eda que no vale la pena arriesgarse a lesiones con una gran cantidad de ejercicios explosivos, pliom\u00e9tricos y ol\u00edmpicos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" data-attachment-id=\"2739\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2015\/03\/12\/explotacion-comercial-de-las-inseguridades\/mmaslam\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/03\/mmaslam.jpg?fit=960%2C720&amp;ssl=1\" data-orig-size=\"960,720\" 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=\"mmaSlam\" data-image-description=\"&lt;p&gt;mma&lt;\/p&gt;\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/03\/mmaslam.jpg?fit=960%2C720&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/03\/mmaslam.jpg?resize=960%2C720&#038;ssl=1\" alt=\"artes marciales mixtas\" class=\"wp-image-2739\" \/><figcaption class=\"wp-element-caption\"><strong>Aqu\u00ed estoy yo en 2007, usando un escape de barra de brazo muy t\u00e9cnico.<\/strong><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"things-to-avoid-with-bjj-strength-conditioning\">Cosas que se deben evitar en el entrenamiento de fuerza y acondicionamiento del BJJ<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Recuerda que est\u00e1s entrenando para BJJ, evita los ejercicios de musculaci\u00f3n.<\/li>\n\n\n\n<li>Recuerda que el BJJ es tu prioridad, no te lesiones levantando demasiado peso ni entrenando demasiado en el gimnasio.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"general-tips-for-strength-conditioning-for-bjj\">Consejos generales para fortalecer y acondicionar el BJJ<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1416\" height=\"840\" data-attachment-id=\"12936\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/freestandingpunchbags\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1416%2C840&amp;ssl=1\" data-orig-size=\"1416,840\" 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=\"freestandingpunchbags\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;freestanding punch bag&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1024%2C607&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1416%2C840&#038;ssl=1\" alt=\"Saco de boxeo independiente\" class=\"wp-image-12936\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">\u00bfBuscas un saco de boxeo independiente, un saco de boxeo colgante o un saco con brazo oscilante? <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Eche un vistazo a la gama METIS de calidad profesional <a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\">sacos de boxeo aqu\u00ed<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Entrena movimientos, no m\u00fasculos. Usa bandas, chalecos lastrados, etc., para replicar las t\u00e9cnicas.<\/li>\n\n\n\n<li>No sobreentrenes tu agarre: acabar\u00e1s con tendinitis bastante r\u00e1pido.<\/li>\n\n\n\n<li>Entrena los movimientos compuestos fundamentales: sentadillas, press militar<\/li>\n\n\n\n<li>Tenga cuidado con los levantamientos ol\u00edmpicos y los ejercicios pliom\u00e9tricos*<\/li>\n\n\n\n<li>Entrena tu &#039;apret\u00f3n&#039; con ejercicios isom\u00e9tricos<\/li>\n\n\n\n<li>Tenga AL MENOS 1 d\u00eda de descanso completo por semana<\/li>\n\n\n\n<li>Deje pasar al menos 1 d\u00eda entre sesiones de acondicionamiento\/entrenamientos<\/li>\n\n\n\n<li>Considere la t\u00e9cnica complementaria que se describe a continuaci\u00f3n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*Estos son ejercicios fant\u00e1sticos para mejorar tu potencia explosiva. Sin duda. <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/07\/12\/entrenamiento-de-yoel-romero\/\">Yoel Romero<\/a> Es fan\u00e1tico de los ejercicios pliom\u00e9tricos, pero aumentan dr\u00e1sticamente el riesgo de lesiones. Empieza con un volumen bajo y pesas ligeras. Busca un entrenador o mentor siempre que sea posible.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bjj-strength-conditioning-session-1\">Fuerza y acondicionamiento del BJJ \u2013 Sesi\u00f3n 1<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Calentar con movimientos espec\u00edficos de BJJ* <br>Por ejemplo, 10 abdominales, 10 levantamientos, 10 tri\u00e1ngulos con estrangulamiento y levantamientos de cadera, 10 barridos de pecho a 2 pechos<\/li>\n\n\n\n<li>saltar \u2013 5 minutos<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sentadilla frontal con barra: 4 series de 6 a 8 repeticiones<\/li>\n\n\n\n<li>Push Press \u2013 4 series de 6 repeticiones<\/li>\n\n\n\n<li>Press de banca con barra en el suelo: 3 series de 6 a 10 repeticiones<\/li>\n\n\n\n<li>Dominadas (o escalada con cuerda): 3 series de repeticiones m\u00e1ximas <\/li>\n\n\n\n<li>Intervalo Tabata en bicicleta Airdyne x 2<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sesi\u00f3n 1<\/strong>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Ejercicio&nbsp;<\/td><td>Conjuntos&nbsp;<\/td><td>Representantes&nbsp;<\/td><td>Notas&nbsp;<\/td><\/tr><tr><td>Sentadillas frontales con barra&nbsp;<\/td><td>4&nbsp;<\/td><td>6-8&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Press con barra&nbsp;<\/td><td>4&nbsp;<\/td><td>6&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Press de banca con barra (suelo)&nbsp;<\/td><td>3&nbsp;<\/td><td>6-10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Dominadas*<\/td><td>3&nbsp;<\/td><td>m\u00e1ximo&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Bicicleta Airdyne&nbsp;<\/td><td>2 intervalos de Tabata&nbsp;<\/td><td>&nbsp;<\/td><td>1 minuto de descanso entre intervalos&nbsp;<\/td><\/tr><\/tbody><tfoot><tr><td><\/td><td><\/td><td><\/td><td><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">*Mant\u00e9n el cuerpo en la parte superior de la barra durante 3 segundos en una posici\u00f3n isom\u00e9trica. Tambi\u00e9n puedes a\u00f1adir ejercicios con bandas el\u00e1sticas y practicar la contracci\u00f3n en la parte inferior del movimiento durante el mayor tiempo posible.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 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\/Z2BKN4JW0LU?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><figcaption class=\"wp-element-caption\"><strong>Isometr\u00eda: Apriete en la parte inferior del tir\u00f3n<\/strong><\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Un calentamiento funcional utilizando movimientos de BJJ:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 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\/CrqHVq2t0fk?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>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bjj-strength-conditioning-session-2\"> Fuerza y acondicionamiento del BJJ \u2013 Sesi\u00f3n 2<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Calentar con movimientos espec\u00edficos de BJJ<\/li>\n\n\n\n<li>salto de 5 minutos<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tirones altos x 4 series x 5 repeticiones<\/li>\n\n\n\n<li>Sentadilla dividida x 2 series de 10 repeticiones (2 series con cada pierna)<\/li>\n\n\n\n<li>Sentadilla y press con barra x 2 series de 10 repeticiones<\/li>\n\n\n\n<li>Remo con barra x 2 series de 6 repeticiones<\/li>\n\n\n\n<li>Levantamientos turcos x 2 series de 8 repeticiones (<a href=\"https:\/\/www.youtube.com\/watch?v=SpN-wEogszg\">Haga clic para<\/a> <a href=\"https:\/\/www.youtube.com\/watch?v=SpN-wEogszg\">ver video de levantamientos<\/a>)<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Ejercicio&nbsp;<\/td><td>Conjuntos&nbsp;<\/td><td>Representantes&nbsp;<\/td><td>Notas&nbsp;<\/td><\/tr><tr><td>Tirones altos&nbsp;<\/td><td>4&nbsp;<\/td><td>5&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Sentadillas divididas&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Sentadilla y press con barra&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Remo con barra&nbsp;<\/td><td>2&nbsp;<\/td><td>6&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Levantamientos turcos&nbsp;<\/td><td>2&nbsp;<\/td><td>8&nbsp;<\/td><td>2 juegos en cada &#039;lado&#039;\u2018&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">*Considere hacer encogimientos de hombros explosivos en lugar de tirones altos. Los tirones altos pueden agravar las lesiones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bjj-strength-conditioning-session-3\"> Fuerza y acondicionamiento del BJJ \u2013 Sesi\u00f3n 3<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Calentar con movimientos espec\u00edficos de BJJ<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Flexiones hind\u00faes: 2 series de repeticiones m\u00e1ximas<\/li>\n\n\n\n<li>Press de puente de hombros: 2 series de repeticiones m\u00e1ximas<\/li>\n\n\n\n<li>Flexiones de isquiotibiales con pelota de estabilidad: 2 series de 20 repeticiones<\/li>\n\n\n\n<li>Extensiones de espalda con pelota de estabilidad: 2 series de 10 repeticiones<\/li>\n\n\n\n<li>Pikes con pelota de estabilidad: 2 series de 10 repeticiones<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Ejercicio&nbsp;<\/td><td>Conjuntos&nbsp;<\/td><td>Representantes&nbsp;<\/td><td>Notas&nbsp;<\/td><\/tr><tr><td>Flexiones hind\u00faes&nbsp;<\/td><td>2&nbsp;<\/td><td>M\u00e1ximas repeticiones&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Press de puente de hombros&nbsp;<\/td><td>2&nbsp;<\/td><td>M\u00e1ximas repeticiones&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Flexiones de isquiotibiales con pelota de estabilidad&nbsp;<\/td><td>2&nbsp;<\/td><td>20&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Extensiones de espalda con bal\u00f3n de estabilidad&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Picos de pelota de estabilidad&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-blue-color has-text-color\" id=\"bjj-circuit\">Circuito de BJJ<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Utilice un chaleco lastrado para crear un circuito de BJJ altamente espec\u00edfico<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Postura de lucha \u2013 Sentadillas con paso lateral<\/li>\n\n\n\n<li>Sesiones presenciales<\/li>\n\n\n\n<li>Saltos al caj\u00f3n rotatorios*<\/li>\n\n\n\n<li>Burpee-Sprawls<\/li>\n\n\n\n<li>Elevaciones de cadera en tri\u00e1ngulo**<\/li>\n\n\n\n<li>Golpes con bal\u00f3n medicinal<\/li>\n\n\n\n<li>Curls con banda<\/li>\n\n\n\n<li>Prensa militar<\/li>\n\n\n\n<li>Puente de gl\u00fateos hacia el Monte Hip Escape***<\/li>\n\n\n\n<li>Sentadilla y paso en posici\u00f3n de lucha****<\/li>\n\n\n\n<li>Thrusters (Sentadillas y Press) con banda o mancuernas <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*Sube a una caja. Mira hacia adelante. Salta y gira para aterrizar mirando a la derecha. <a href=\"https:\/\/www.youtube.com\/watch?v=MSsY-GnH4sY\">V\u00eddeo aqu\u00ed<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">**Acu\u00e9state boca arriba. Levanta los pies del suelo y realiza un movimiento de estrangulamiento triangular en el aire.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Acu\u00e9state boca arriba. Lleva los pies hacia los gl\u00fateos. Haz un puente levantando los gl\u00fateos del suelo lo m\u00e1s alto posible. Luego, realiza la postura de escape de cadera con &quot;shrimping&quot;.\u2018<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">****Adopta la postura de un luchador\/jugador de BJJ, de pie, con una pierna delante de la otra, ligeramente de lado. Haz una sentadilla y, al incorporarte, da un paso adelante lo m\u00e1s que puedas impulsando el pie trasero. Luego haz una sentadilla y repite.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A continuaci\u00f3n se muestra un v\u00eddeo de un escape de cadera con un movimiento de &#039;camar\u00f3n&#039;.<\/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\/K4CeUdqbxvE?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>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-color\" id=\"the-add-on-program\" style=\"color:#a30000\">El programa complementario<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Si entrenas 4 o 5 veces por semana y rueda durante horas cada semana, tu cuerpo necesita descanso, no m\u00e1s acondicionamiento y estr\u00e9s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Te recomendar\u00eda que intentes periodizar tu entrenamiento, pero tambi\u00e9n consideres usar el \u201cprograma complementario\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En lugar de dedicar una o dos horas a tu entrenamiento de fuerza y acondicionamiento cada semana, considera realizar 3 o 4 series antes de entrenar. Intensifica tu entrenamiento y \u00fasalo como parte de tu entrenamiento f\u00edsico.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Con 15-20 minutos extra antes del entrenamiento, puedes darte 2 o 3 d\u00edas de descanso completo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Una sola serie de entrenamiento de resistencia puede aumentar significativamente la fuerza, seg\u00fan una investigaci\u00f3n.<\/strong> - ver <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6303131\/\">Estudia aqu\u00ed.<\/a> Adem\u00e1s, creo que este es el enfoque de condicionamiento que utiliza Firas Zahabi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color\" id=\"example-add-on-program\" style=\"color:#a30f00\">Ejemplo de programa complementario<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 1 <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Calentamiento<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sentadillas frontales: 2 series de 8 repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Salto rotacional pliom\u00e9trico: 1 serie de 10 repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 3<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Calentamiento<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Limpieza y prensa con pesas rusas: 3 series de 10 repeticiones con cada brazo<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 5<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Calentamiento<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dominadas \u2013 2 series de repeticiones m\u00e1ximas<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Flexiones con aplausos: 2 series de 6 repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a1Eso es todo!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">15 minutos, 3 veces por semana, antes de entrenar BJJ.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>El enfoque complementario<\/strong>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>D\u00eda&nbsp;<\/td><td>Ejercicio&nbsp;<\/td><td>Conjuntos&nbsp;<\/td><td>Representantes&nbsp;<\/td><td>Notas&nbsp;<\/td><\/tr><tr><td>1&nbsp;<\/td><td>Sentadillas frontales con barra&nbsp;<\/td><td>2&nbsp;<\/td><td>6-8&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>1&nbsp;<\/td><td>Saltos rotacionales pliom\u00e9tricos&nbsp;<\/td><td>1&nbsp;<\/td><td>12&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>2&nbsp;<\/td><td>limpieza y prensa con pesas rusas&nbsp;<\/td><td>3&nbsp;<\/td><td>10&nbsp;<\/td><td>3 series por brazo&nbsp;<\/td><\/tr><tr><td>3&nbsp;<\/td><td>Dominadas&nbsp;<\/td><td>2&nbsp;<\/td><td>m\u00e1ximo&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>3&nbsp;<\/td><td>Flexiones con aplausos\/plio&nbsp;<\/td><td>2&nbsp;<\/td><td>8&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"color:#ff0000\">Haga ejercicio bajo su propio riesgo.<\/span><br>Los saltos, los ejercicios pliom\u00e9tricos y los levantamientos ol\u00edmpicos conllevan un riesgo relativamente alto de sufrir lesiones.<br>Tenga siempre en cuenta la relaci\u00f3n riesgo-rendimiento de su programa de acondicionamiento.&nbsp;<br>Por ejemplo, los High Pulls con barra son un excelente levantamiento ol\u00edmpico para desarrollar potencia, pero tambi\u00e9n conllevan un alto riesgo de lesiones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<p><!--StartFragment--><\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"prehab-exercises-for-bjj\">Ejercicios de prehabilitaci\u00f3n para BJJ<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Haga estos ejercicios al menos dos veces por semana para ayudar a prevenir lesiones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ejercicios para el manguito rotador:&nbsp;&nbsp;<\/strong><\/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\/EY2tNBOmvGs?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>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ejercicios para el cuello<\/strong><\/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\/Ycr0lYAKyDo?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>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Flexiones de b\u00edceps invertidas con banda y press de hombros con pesa rusa de abajo hacia arriba<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10009\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2019\/04\/10\/como-tratar-el-dolor-del-codo-de-golfista-en-la-parte-interna-del-codo\/wristextensors\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/04\/wristextensors.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=\"wristextensors\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;With 20 Years Training Experience, I know about Preventing &amp;amp; Rehabing Common Injuries&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/04\/wristextensors.gif?fit=444%2C250&amp;ssl=1\" data-id=\"10009\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/04\/wristextensors.gif?resize=444%2C250&#038;ssl=1\" alt=\"\" class=\"wp-image-10009\" \/><\/figure>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Estiramientos cruciales para el BJJ<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El tramo m\u00e1s grande del mundo<\/p>\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=\"9903\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2016\/04\/12\/acondicionamiento-de-fuerza-para-el-boxeo\/worldsgreateststretch\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.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=\"worldsgreateststretch\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;World&amp;#8217;s Greatest Stretch. Right Foot in front, Left Knee on the floor. Left Hand Down, Right hand reaches back&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?resize=444%2C250&#038;ssl=1\" alt=\"el mayor tramo del mundo\" class=\"wp-image-9903\" \/><figcaption class=\"wp-element-caption\">El mejor estiramiento del mundo. Pie derecho al frente, rodilla izquierda en el suelo. Mano izquierda abajo, mano derecha hacia atr\u00e1s.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Estiramientos de cuello<\/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\/FRNtLrMf-1A?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>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Cu\u00e9lgate de una barra<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cu\u00e9lgate de una barra de dominadas durante un minuto. Ten cuidado de no levantarte y luego caer, ya que podr\u00edas lesionarte los hombros.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00e1s informaci\u00f3n sobre los beneficios de colgar barras en mi publicaci\u00f3n. <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/07\/26\/colgarse-de-una-barra-para-el-dolor-de-espalda-y-hombros\/\">aqu\u00ed<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Finalmente, quisiera mencionar que complementar con bicarbonato de sodio y practicar la t\u00e9cnica Wim Hof me ayud\u00f3 much\u00edsimo a mejorar mi preparaci\u00f3n f\u00edsica para el BJJ y las MMA. El bicarbonato de sodio mejora mucho la resistencia muscular y Wim Hof ayuda a controlar la respiraci\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bfTe gusta este contenido sin publicidad? Considera donar a trav\u00e9s de Patreon:<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong><a href=\"https:\/\/www.patreon.com\/Nicemma\" rel=\"nofollow\">https:\/\/www.patreon.com\/Nicemma<\/a><\/strong><\/p>\n\n\n<p>[oficina src=\u201d<a href=\"https:\/\/onedrive.live.com\/embed?cid=BA34D5F19BBD6C68&#038;resid=BA34D5F19BBD6C68%21306&#038;authkey=AN6JPrBcfm7BTfA&#038;em=2&#038;wdStartOn=1&#8243;%5D\" rel=\"nofollow\">https:\/\/onedrive.live.com\/embed?cid=BA34D5F19BBD6C68&#038;resid=BA34D5F19BBD6C68%21306&#038;authkey=AN6JPrBcfm7BTfA&#038;em=2&#038;wdStartOn=1&#8243;%5D<\/a><\/p>\n<p><!--EndFragment--><\/p>\n\n\n<p class=\"wp-block-paragraph\">Para obtener m\u00e1s ideas sobre fuerza y acondicionamiento, consulte mi <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2016\/04\/12\/acondicionamiento-de-fuerza-para-el-boxeo\/\">Post de fuerza y acondicionamiento para boxeo<\/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\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bjjworkout.pdf\">Descargue el plan de entrenamiento en formato .pdf aqu\u00ed.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1416\" height=\"840\" data-attachment-id=\"12936\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/freestandingpunchbags\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1416%2C840&amp;ssl=1\" data-orig-size=\"1416,840\" 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=\"freestandingpunchbags\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;freestanding punch bag&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1024%2C607&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1416%2C840&#038;ssl=1\" alt=\"Saco de boxeo independiente\" class=\"wp-image-12936\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">\u00bfBuscas un saco de boxeo independiente, un saco de boxeo colgante o un saco con brazo oscilante? <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Eche un vistazo a la gama METIS de calidad profesional <a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\">sacos de boxeo aqu\u00ed<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>","protected":false},"excerpt":{"rendered":"<p>The best way to build &#8216;strength &amp; conditioning&#8217; for BJJ, is to drill techniques and roll. \ud83e\udd19 \ud83d\udcaa The body will always adapt specifically to the demands placed upon it. To get fit for BJJ, you must do BJJ! in addition, the better your technique, the stronger &amp; fitter you will appear. For MMA &#8211; [&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":[8219,29971,5189],"tags":[784152949,23079528,104722],"class_list":["post-10613","post","type-post","status-publish","format-standard","hentry","category-bjj","category-bodybuilding","category-fitness","tag-bjj","tag-bjjlifestyle","tag-crossfit"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>BJJ Strength &amp; Conditioning \u00b7 Workout .pdf Included \ud83d\udcaa) [2026] - 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\/2019\/08\/09\/programa-de-entrenamiento-de-bjj-en-pdf-incluido\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"BJJ Strength &amp; Conditioning \u00b7 Workout .pdf Included \ud83d\udcaa) [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The best way to build &#8216;strength &amp; conditioning&#8217; for BJJ, is to drill techniques and roll. \ud83e\udd19 \ud83d\udcaa The body will always adapt specifically to the demands placed upon it. 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Omega 3\/Omega 6 ratio - increase omega 3 (specifically look at EPA) and reduce omega 6 Consume more turmeric with black pepper Consume ginger Consume apple cider vinegar 10 mins before main meal to\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/CzE3Aavlcww\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":14111,"url":"https:\/\/blackbeltwhitehat.com\/es\/2023\/06\/15\/descubriendo-las-diferencias-entre-los-kimonos-de-entrenamiento-y-los-de-competicion-de-bjj\/","url_meta":{"origin":10613,"position":2},"title":"Descubriendo las diferencias: Gis de entrenamiento de BJJ vs. Gis de competici\u00f3n","author":"Dave","date":"junio 15, 2023","format":false,"excerpt":"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 training Gi and a competition Gi is crucial, as each serves distinct purposes.\u00a0 In this blog, we will explore the key differences between these two\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":4357,"url":"https:\/\/blackbeltwhitehat.com\/es\/2016\/05\/06\/cual-arte-marcial-es-mejor\/","url_meta":{"origin":10613,"position":3},"title":"\u00bfCu\u00e1l arte marcial es mejor?","author":"Dave","date":"mayo 6, 2016","format":false,"excerpt":"Depends on the coach, what your goals are, and a few other things, but here are some quick thoughts and my personal 2p's worth... Muay Thai Excluding MMA, Muay Thai, I would say (but what do I know?) is the 'best' Martial art. 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In fact, the first time that I wore the rashguard, was during a wild camp, at the top of a mountain in North Wales. https:\/\/youtu.be\/iR3LrJBQ7wQ As you can see\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/09\/20210925_180743.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/09\/20210925_180743.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/09\/20210925_180743.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/09\/20210925_180743.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/09\/20210925_180743.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/09\/20210925_180743.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":9476,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/09\/29\/pistola-de-masaje-muscular-diy-ideal-para-mma-bjj\/","url_meta":{"origin":10613,"position":5},"title":"Pistola de masaje muscular casera (ideal para MMA y BJJ)","author":"Dave","date":"septiembre 29, 2018","format":false,"excerpt":"https:\/\/www.youtube.com\/watch?v=LuwALFC79W8 Get rid of knots, trigger points, annoying muscles in spasm and risk your life with a DIY Percussion Massage Gun. Preparation\u00a0Time 20 mins \u00a0 Equipment Universal Jigsaw Adapter (available from Amazon.co.uk here) Metal File Industrial Super Glue (available from Amazon.co.uk here) Golf Ball or Dog's Ball Drill Jigsaw Power\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/LuwALFC79W8\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/10613","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"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=10613"}],"version-history":[{"count":26,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/10613\/revisions"}],"predecessor-version":[{"id":17083,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/10613\/revisions\/17083"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=10613"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=10613"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=10613"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}