{"id":11778,"date":"2020-10-06T19:13:31","date_gmt":"2020-10-06T19:13:31","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11778"},"modified":"2025-03-12T08:13:09","modified_gmt":"2025-03-12T08:13:09","slug":"programa-de-entrenamiento-de-mma-de-6-semanas","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2020\/10\/06\/programa-de-entrenamiento-de-mma-de-6-semanas\/","title":{"rendered":"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2025]"},"content":{"rendered":"<ul class=\"wp-block-list\">\n<li>Programa de entrenamiento de MMA de 6 semanas en PDF: despl\u00e1cese hasta la parte inferior para descargar la versi\u00f3n en PDF del programa.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">La parte m\u00e1s dif\u00edcil de empezar es, bueno, empezar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Supongo que es una buena idea posponer un poco el inicio de las MMA. Puede ser bastante dif\u00edcil, especialmente si vas a un gimnasio que simplemente te lanza al agua.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes conseguir una buena base de forma f\u00edsica y t\u00e9cnica entrenando primero en casa. No me malinterpretes, no puedes estar listo para la pelea ni ser bueno en MMA sin un compa\u00f1ero de entrenamiento, pero s\u00ed puedes ponerte en forma y aprender algunas t\u00e9cnicas b\u00e1sicas que te har\u00e1n sentir m\u00e1s c\u00f3modo en tu primera clase.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"build-a-base-of-fitness\"><strong>Construye una base de fitness<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">En todos los niveles, las peleas se ganan o se pierden seg\u00fan la condici\u00f3n f\u00edsica del luchador. No se puede ser decente en MMA sin una buena condici\u00f3n f\u00edsica. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se incluyen sentadillas sumo para ayudar con la movilidad de la cadera.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seg\u00fan el <a href=\"https:\/\/coachsci.sdsu.edu\/csa\/vol21\/sale.htm\">Principio SAID<\/a> \u2013 Adaptaciones espec\u00edficas a las exigencias impuestas, debes realizar ejercicios de MMA, para ponerte en forma para MMA\u2026<\/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<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<h2 class=\"wp-block-heading\" id=\"beginner-mma-circuit\">MMA para principiantes <strong>Circuito<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Calentamiento: rodillo de espuma, ejercicios de movilidad de cadera<\/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\/OOWk2Jggn8M?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;start=62&#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\">Flexiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sentadillas de sumo<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jab, Cross, Hook, Cross (con pesas de 1 kg si las tienes)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sesiones de estudio<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Barrido de pecho a pecho<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tri\u00e1ngulos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Puentes de gl\u00fateos con una sola pierna<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se extiende<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Peso muerto ruso (una pierna)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Patadas frontales<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Patadas laterales<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estocadas<\/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<figure class=\"wp-block-table\"><table class=\"has-background\" style=\"background-color:#f3f4f5\"><tbody><tr><td><strong>Circuito local de MMA<\/strong>&nbsp;<\/td><\/tr><tr><td><strong>Ejercicio<\/strong>&nbsp;<\/td><td><strong>Tiempo\/<\/strong><strong>Representantes<\/strong>&nbsp;<\/td><td><strong>Notas<\/strong>&nbsp;<\/td><\/tr><tr><td>Flexiones&nbsp;<\/td><td>20 repeticiones&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Sentadillas de sumo&nbsp;<\/td><td>20 repeticiones&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Boxeo, Jab, Cruz, Gancho, Cruz&nbsp;<\/td><td>Completa la combinaci\u00f3n 10 veces&nbsp;<\/td><td>Utilice pesas de mano de 1 kg si est\u00e1n disponibles&nbsp;<\/td><\/tr><tr><td>Sesiones de estudio&nbsp;<\/td><td>10 repeticiones de cada lado&nbsp;<\/td><td>T\u00e9cnica de lucha libre&nbsp;<\/td><\/tr><tr><td>Barrido de pecho a pecho&nbsp;<\/td><td>10 repeticiones de cada lado&nbsp;<\/td><td>T\u00e9cnica de guardia de Jiu Jitsu&nbsp;<\/td><\/tr><tr><td>Tri\u00e1ngulos&nbsp;<\/td><td>10 repeticiones de cada lado&nbsp;<\/td><td>T\u00e9cnica de guardia de Jiu Jitsu&nbsp;&nbsp;<\/td><\/tr><tr><td>Puentes de gl\u00fateos con una sola pierna&nbsp;<\/td><td>10 repeticiones de cada lado&nbsp;<\/td><td>Ayuda a desarrollar escapes explosivos de cadera en Jiu Jitsu.&nbsp;<\/td><\/tr><tr><td>Se extiende&nbsp;<\/td><td>5 de cada lado&nbsp;<\/td><td>P\u00e1rese con la pierna izquierda hacia adelante y complete 5 repeticiones, luego haga lo mismo con la pierna derecha hacia adelante.&nbsp;<\/td><\/tr><tr><td>Peso muerto con una pierna&nbsp;<\/td><td>5 de cada lado&nbsp;<\/td><td>Utilice una pesa rusa si est\u00e1 disponible&nbsp;<\/td><\/tr><tr><td>Patadas frontales&nbsp;<\/td><td>10 por cada pierna&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Patadas laterales&nbsp;<\/td><td>10 por cada pierna&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Estocadas&nbsp;<\/td><td>10 por cada pierna&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Hice un peque\u00f1o v\u00eddeo aqu\u00ed para explicar las t\u00e9cnicas del circuito:<\/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\/evKDQPq0M7g?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\">Aqu\u00ed hay un v\u00eddeo que hice antes:<\/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<p class=\"wp-block-paragraph\">En el v\u00eddeo de arriba, los ejercicios en orden son:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sesiones de estudio<\/li>\n\n\n\n<li>Barridos de pecho a pecho<\/li>\n\n\n\n<li>Tri\u00e1ngulos<\/li>\n\n\n\n<li>T\u00e9cnica de pie<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Tenga en cuenta que, aunque estas t\u00e9cnicas pueden parecer un poco malas cuando se realizan en solitario de esta manera, son bastante efectivas. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por ejemplo, aqu\u00ed hay una sesi\u00f3n de pr\u00e1ctica realizada mientras se rueda o se entrena:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"140\" height=\"250\" data-attachment-id=\"9699\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/12\/20\/bjj-para-mma\/sitthrough\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/Sitthrough.gif?fit=140%2C250&amp;ssl=1\" data-orig-size=\"140,250\" 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=\"Sitthrough\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/Sitthrough.gif?fit=140%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/Sitthrough.gif?resize=140%2C250&#038;ssl=1\" alt=\"Si\u00e9ntate durante el bjj\" class=\"wp-image-9699\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Y si llegas al segundo 25 de este video, deber\u00edas verme ejecutar un hermoso barrido de pecho a pecho:<\/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\/M9u3nFcoujM?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;start=24&#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<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h1 class=\"wp-block-heading\" id=\"basic-mma-techniques\">T\u00e9cnicas b\u00e1sicas de MMA<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Practique estas t\u00e9cnicas, mire videos sobre ellas y pract\u00edquelas si tiene oportunidad.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Te dar\u00e1 una ventaja si te familiarizas con las siguientes t\u00e9cnicas:<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"brazilian-jiu-jitsu\"><strong>Jiu-jitsu brasile\u00f1o<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Monte y Monte Escape<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Control lateral y escape con control lateral<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fundamentos de la guardia<\/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\/_uZLoswJiB4?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\">Env\u00edos \u2013 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br>Estrangulamiento de guillotina por parte del guardia<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estrangulamiento con guillotina desde parado (y escapa)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tri\u00e1ngulo de brazo y escapes<\/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\/9qGz0slFD_0?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;start=53&#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<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wrestling\"><strong>Lucha<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Doble pierna<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Una sola pierna<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00e1s\/Menos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ganchos dobles inferiores<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Contador de una sola pierna<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Extensi\u00f3n<\/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\/KnICbiC9744?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=\"striking\"><strong>Llamativo<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Entrenamientos de Bas Rutten<\/strong><\/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\/TW2LIv88UKM?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\">Otro <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"thai-clinch\">Thai clinch<\/h2>\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\/uXfpyd7nn1A?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;start=59&#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<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"training-with-some-basic-equipment\">Entrenamiento con algunos equipos b\u00e1sicos<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Si tienes los fondos y el espacio en casa, yo invertir\u00eda en:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Saco de boxeo<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Barra de dominadas<\/li>\n<\/ul>\n\n\n\n\n\n<p class=\"has-large-font-size wp-block-paragraph\"><strong>Descargue el pdf aqu\u00ed:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-2c10083e-ec4b-47c4-9d06-06726ee6954e\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/10\/mma6weekprog.pdf\">programa mma6week<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/10\/mma6weekprog.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-2c10083e-ec4b-47c4-9d06-06726ee6954e\">Descargar<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Si buscabas un programa de fuerza y acondicionamiento m\u00e1s espec\u00edfico para MMA o boxeo, consulta mis otras publicaciones de blog:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/blackbeltwhitehat.com\/es\/2016\/04\/12\/acondicionamiento-de-fuerza-para-el-boxeo\/\">Programa de fortalecimiento y acondicionamiento del boxeo<\/a><\/li>\n\n\n\n<li><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><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bfTe gusta el contenido gratuito (y sin publicidad) sobre fitness y nutrici\u00f3n?<br>Por favor considere donar a trav\u00e9s de Patreon:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/www.patreon.com\/Nicemma\" rel=\"nofollow\">https:\/\/www.patreon.com\/Nicemma<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>\u00bfNecesitas un saco de boxeo? Haz clic en la imagen de abajo para ver la gama METIS.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"425\" height=\"328\" data-attachment-id=\"12978\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/bienvenidos-a-mi-blog-loco\/red-down-arrow\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?fit=425%2C328&amp;ssl=1\" data-orig-size=\"425,328\" 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=\"red-down-arrow\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?fit=425%2C328&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?resize=425%2C328&#038;ssl=1\" alt=\"\" class=\"wp-image-12978\" \/><\/a><\/figure>\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 hardest part about getting started &#8211; is well, getting started. I guess it&#8217;s a good idea to procrastinate a little bit about starting MMA, it can be quite hardgoing, especially if you go to a gym that just throws you in the deep end. You can get a good base of fitness and technique [&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":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_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":[8219,7716,5189,12504],"tags":[784152946,1145737,34941026,23199],"class_list":["post-11778","post","type-post","status-publish","format-standard","hentry","category-bjj","category-boxing","category-fitness","category-mma","tag-fitness","tag-home-fitness","tag-mma-2","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA - 6 Week Training Program .pdf \u00b7 [2025] - 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\/2020\/10\/06\/programa-de-entrenamiento-de-mma-de-6-semanas\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA - 6 Week Training Program .pdf \u00b7 [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The hardest part about getting started &#8211; is well, getting started. I guess it&#8217;s a good idea to procrastinate a little bit about starting MMA, it can be quite hardgoing, especially if you go to a gym that just throws you in the deep end. You can get a good base of fitness and technique [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2020\/10\/06\/programa-de-entrenamiento-de-mma-de-6-semanas\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-06T19:13:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-12T08:13:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?w=1024\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"MMA - 6 Week Training Program .pdf \u00b7 [2025] - 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\/2020\/10\/06\/programa-de-entrenamiento-de-mma-de-6-semanas\/","og_locale":"es_ES","og_type":"article","og_title":"MMA - 6 Week Training Program .pdf \u00b7 [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"The hardest part about getting started &#8211; is well, getting started. 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They use the stretch-shortening cycle to boost power. This is perfect for MMA\u2019s fast strikes and takedowns (source). *Exercise at Your Own Risk - Plyometrics require a relatively high risk of injury - always warm up and ensure proper technique* PDF - is near the\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\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":10965,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/23\/programa-de-acondicionamiento-de-fuerza-para-mma-en-pdf\/","url_meta":{"origin":11778,"position":2},"title":"MMA Strength &amp; Conditioning Program \u00b7 pdf \u00b7  [2026]","author":"Dave","date":"agosto 23, 2019","format":false,"excerpt":"MMA is one of the world's most demanding sports. Technique is paramount, but so is fitness - and of course mental resilience and physical toughness. You definitely don't want to gas out and get tired in a fight if you can help it! Whether you are a pro MMA fighter\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":15455,"url":"https:\/\/blackbeltwhitehat.com\/es\/2024\/09\/12\/programa-del-metodo-conjugado-de-mma-pdf-2024\/","url_meta":{"origin":11778,"position":3},"title":"MMA \u00a0Conjugate Method Program .pdf [2025]","author":"Dave","date":"septiembre 12, 2024","format":false,"excerpt":"The MMA Conjugate Method seems complicated, but remember it consists of 3 main components: Dynamic exercises Max effort lifts Accessory lifts This is great for MMA, because you are stressing, and therefore forcing adaptation that builds power, as well as strength. Rather than a periodised conditioning program, you are able\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/etiqueta\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/ktmefFbfbUU\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":15840,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/03\/31\/prueba-de-aptitud-fisica-de-mma\/","url_meta":{"origin":11778,"position":4},"title":"Prueba de aptitud f\u00edsica para MMA","author":"Dave","date":"marzo 31, 2025","format":false,"excerpt":"If you want to train MMA and you're too old & injured to compete, or if you're a sensible person who doesn't like getting punched in the nose, then an MMA fitness competition\/test will give you something to train for. Here's the first one - 20 x stand up technique\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/etiqueta\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":13298,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/05\/26\/es-peligrosa-la-mma-preguntas-frecuentes-sobre-mma-respondidas\/","url_meta":{"origin":11778,"position":5},"title":"\u00bfEs peligrosa la MMA? (Preguntas frecuentes sobre MMA)","author":"Dave","date":"mayo 26, 2022","format":false,"excerpt":"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, without sustaining some type of injury in training or a fight. There is some research to suggest that MMA\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"SEO and MMA blog founder Drew Griffiths","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2012\/11\/drewmma1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/11778","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=11778"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/11778\/revisions"}],"predecessor-version":[{"id":15812,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/11778\/revisions\/15812"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=11778"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=11778"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=11778"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}