{"id":11778,"date":"2020-10-06T19:13:31","date_gmt":"2020-10-06T19:13:31","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11778"},"modified":"2026-09-07T09:11:36","modified_gmt":"2026-09-07T09:11:36","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 [2026]"},"content":{"rendered":"<h2>MMA &#8211; 6 Week Training Program .pdf \u00b7 [2026]<\/h2>\n<li>6 week mma training program pdf &#8211; scroll to the bottom to download the pdf version of the program<\/li>\n<!-- \/wp:post-content --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>The hardest part about getting started &#8211; is well, getting started.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>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.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You can get a good base of fitness and technique by doing some training at home first. Don&#8217;t get me wrong, you can&#8217;t get &#8216;fight-ready&#8217; or any good at MMA without a training partner, but you can get fit and learn some basic techniques, which will make you feel less of a duck out of proverbial water when it comes to your first class.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"anchor\":\"build-a-base-of-fitness\"} -->\n<h2 id=\"build-a-base-of-fitness\" class=\"wp-block-heading\"><strong>Build a base of fitness<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>At all levels, fights are won and lost according to a fighter&#8217;s fitness levels. You can&#8217;t be decent at MMA without a decent level of fitness. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sumo squats are included to help with hip mobility.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>According to the <a href=\"https:\/\/coachsci.sdsu.edu\/csa\/vol21\/sale.htm\">SAID principle<\/a> &#8211; Specific Adaptations to Imposed Demands, you should do MMA exercises, to get fit for MMA&#8230;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:image {\"id\":12936,\"sizeSlug\":\"large\",\"linkDestination\":\"custom\"} -->\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;\n\" 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=\"freestanding Punch bag\" class=\"wp-image-12936\"\/><\/a><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"textAlign\":\"center\"}}} -->\n<p class=\"has-text-align-center\">Looking for a freestanding punch bag, hanging punch bag or a bag with a swinging arm? <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"textAlign\":\"center\"}}} -->\n<p class=\"has-text-align-center\"><strong>Take a look at the METIS Range of professional quality <a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\">punch bags here<\/a><\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:heading {\"anchor\":\"beginner-mma-circuit\"} -->\n<h2 id=\"beginner-mma-circuit\" class=\"wp-block-heading\">Beginner MMA <strong>Circuit<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Warm up &#8211; foam roller, hip mobility drills<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/youtu.be\/OOWk2Jggn8M?t=62\",\"type\":\"rich\",\"providerNameSlug\":\"embed-handler\",\"responsive\":true,\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler 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<!-- \/wp:embed -->\n\n<!-- wp:paragraph -->\n<p>Press ups<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sumo Squats<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Jab, Cross, Hook, Cross (With 1kg weights if you have them)<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sit Throughs<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Chest to Chest Sweep<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Triangles<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Single Leg Glute Bridges<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sprawls<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Russian Deadlift (single leg)<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Front Kicks<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Side Kicks<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lunges<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:table {\"hasFixedLayout\":false,\"style\":{\"color\":{\"background\":\"#f3f4f5\"}}} -->\n<figure class=\"wp-block-table\"><table class=\"has-background\" style=\"background-color:#f3f4f5\"><tbody><tr><td><strong>MMA Home Circuit<\/strong>&nbsp;<\/td><\/tr><tr><td><strong>Exercise<\/strong>&nbsp;<\/td><td><strong>Time\/<\/strong><strong>Reps<\/strong>&nbsp;<\/td><td><strong>Notes<\/strong>&nbsp;<\/td><\/tr><tr><td>Press Ups&nbsp;<\/td><td>20&nbsp;reps&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Sumo Squats&nbsp;<\/td><td>20&nbsp;reps&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Boxing,&nbsp;Jab, Cross,&nbsp;Hook, Cross&nbsp;<\/td><td>Complete&nbsp;the&nbsp;combination&nbsp;10&nbsp;times&nbsp;<\/td><td>Use&nbsp;1kg hand-weights&nbsp;if&nbsp;available&nbsp;<\/td><\/tr><tr><td>Sit&nbsp;Throughs&nbsp;<\/td><td>10&nbsp;reps&nbsp;each&nbsp;side&nbsp;<\/td><td>Wrestling&nbsp;technique&nbsp;<\/td><\/tr><tr><td>Chest&nbsp;to&nbsp;Chest&nbsp;Sweep&nbsp;<\/td><td>10&nbsp;reps&nbsp;each&nbsp;side&nbsp;<\/td><td>Jiu&nbsp;Jitsu&nbsp;Guard&nbsp;technique&nbsp;<\/td><\/tr><tr><td>Triangles&nbsp;<\/td><td>10&nbsp;reps&nbsp;each&nbsp;side&nbsp;<\/td><td>Jiu&nbsp;Jitsu&nbsp;Guard&nbsp;technique&nbsp;&nbsp;<\/td><\/tr><tr><td>Single Leg&nbsp;Glute&nbsp;Bridges&nbsp;<\/td><td>10&nbsp;reps&nbsp;on&nbsp;each&nbsp;side&nbsp;<\/td><td>Helps&nbsp;build&nbsp;explosive&nbsp;hip-escapes in&nbsp;Jiu&nbsp;Jitsu&nbsp;<\/td><\/tr><tr><td>Sprawls&nbsp;<\/td><td>5&nbsp;each&nbsp;side&nbsp;<\/td><td>Stand&nbsp;with&nbsp;left&nbsp;leg forwards&nbsp;and&nbsp;compete&nbsp;5&nbsp;reps,&nbsp;then&nbsp;do&nbsp;the&nbsp;same&nbsp;with&nbsp;right leg forwards&nbsp;<\/td><\/tr><tr><td>Single Leg&nbsp;Deadlift&nbsp;<\/td><td>5&nbsp;each&nbsp;side&nbsp;<\/td><td>Use&nbsp;a&nbsp;kettlebell&nbsp;if&nbsp;available&nbsp;<\/td><\/tr><tr><td>Front Kicks&nbsp;<\/td><td>10&nbsp;each&nbsp;leg&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Side Kicks&nbsp;<\/td><td>10&nbsp;each&nbsp;leg&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Lunges&nbsp;<\/td><td>10&nbsp;each&nbsp;leg&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n<!-- \/wp:table -->\n\n<!-- wp:paragraph -->\n<p>I made a bit of a video here to explain the techniques in the circuit:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/youtu.be\/evKDQPq0M7g\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:paragraph -->\n<p>Here&#8217;s a video I made earlier:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/www.youtube.com\/watch?v=CrqHVq2t0fk\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-4-3 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:paragraph -->\n<p>In the video above, exercises in order are:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Sit Throughs<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Chest to Chest Sweeps<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Triangles<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Stand Up Technique<\/li>\n<!-- \/wp:list-item --><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Please note that &#8211; although these techniques may look a bit rubbish when they&#8217;re done solo like this, they are quite effective. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>For example, here is a sit-through done whilst rolling\/sparring:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":9699,\"sizeSlug\":\"large\"} -->\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=\"sit through bjj\" class=\"wp-image-9699\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>and if you go to 25 seconds into this video, you should see me execute a lovely &#8211; chest to chest sweep:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/youtu.be\/M9u3nFcoujM?t=24\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-4-3 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:heading {\"level\":1,\"anchor\":\"basic-mma-techniques\"} -->\n<h1 id=\"basic-mma-techniques\" class=\"wp-block-heading\">Basic MMA Techniques<\/h1>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Drill these techniques, watch videos on them, practice them if you get chance.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It will give you a head-start if you become familiar with the following techniques:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:heading {\"anchor\":\"brazilian-jiu-jitsu\"} -->\n<h2 id=\"brazilian-jiu-jitsu\" class=\"wp-block-heading\"><strong>Brazilian Jiu Jitsu<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Mount &amp; Mount Escape<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Side Control &amp; Side Control Escape<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Guard Basics<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/www.youtube.com\/watch?v=_uZLoswJiB4\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:paragraph -->\n<p>Submissions &#8211; <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br>Guillotine choke from guard<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Guillotine choke from standing (and escapes)<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Arm triangle and escapes<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/youtu.be\/9qGz0slFD_0?t=53\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:heading {\"anchor\":\"wrestling\"} -->\n<h2 id=\"wrestling\" class=\"wp-block-heading\"><strong>Wrestling<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Double Leg<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Single Leg<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Over\/Under<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Double Underhooks<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Single Leg counter<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sprawl<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/www.youtube.com\/watch?v=KnICbiC9744\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:heading {\"anchor\":\"striking\"} -->\n<h2 id=\"striking\" class=\"wp-block-heading\"><strong>Striking<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>Bas Rutten Workouts<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/www.youtube.com\/watch?v=TW2LIv88UKM\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-4-3 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:paragraph -->\n<p>Other <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"anchor\":\"thai-clinch\"} -->\n<h2 id=\"thai-clinch\" class=\"wp-block-heading\">Thai Clinch<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:embed {\"url\":\"https:\/\/youtu.be\/uXfpyd7nn1A?t=59\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:heading {\"anchor\":\"training-with-some-basic-equipment\"} -->\n<h2 id=\"training-with-some-basic-equipment\" class=\"wp-block-heading\">Training With Some Basic Equipment<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If you have the funds and the space at home, I would invest in:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Punch Bag<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Chin Up Bar<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph {\"fontSize\":\"large\"} -->\n<p class=\"has-large-font-size\"><strong>Download the pdf here:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:file {\"id\":11800,\"href\":\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/10\/mma6weekprog.pdf\"} -->\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\">mma6weekprog<\/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\">Download<\/a><\/div>\n<!-- \/wp:file -->\n\n<!-- wp:paragraph -->\n<p>If you were looking for a more specific strength &amp; Conditioning program for MMA or boxing, please check out my other blog posts:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li><a href=\"https:\/\/blackbeltwhitehat.com\/2016\/04\/12\/strength-conditioning-for-boxing\/\">Boxing Strength &amp; Conditioning Program<\/a><\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><a href=\"https:\/\/blackbeltwhitehat.com\/2019\/08\/23\/mma-strength-conditioning-program-pdf\/\">MMA Strength &amp; Conditioning Progam<\/a><\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Like free (and ad-free) Fitness &amp; Nutrition content?<br>Please consider donating via Patreon:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><a href=\"https:\/\/www.patreon.com\/Nicemma\" rel=\"nofollow\">https:\/\/www.patreon.com\/Nicemma<\/a><\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"textAlign\":\"center\"}}} -->\n<p class=\"has-text-align-center\"><strong>Need a Punch bag?  Click the image below to see the METIS range<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":12978,\"sizeSlug\":\"large\",\"linkDestination\":\"media\",\"align\":\"center\"} -->\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<!-- \/wp:image -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:image {\"id\":12936,\"sizeSlug\":\"large\",\"linkDestination\":\"custom\"} -->\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;\n\" 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=\"freestanding Punch bag\" class=\"wp-image-12936\"\/><\/a><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"textAlign\":\"center\"}}} -->\n<p class=\"has-text-align-center\">Looking for a freestanding punch bag, hanging punch bag or a bag with a swinging arm? <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"textAlign\":\"center\"}}} -->\n<p class=\"has-text-align-center\"><strong>Take a look at the METIS Range of professional quality <a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\">punch bags here<\/a><\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->","protected":false},"excerpt":{"rendered":"<p>MMA &#8211; 6 Week Training Program .pdf \u00b7 [2026] 6 week mma training program pdf &#8211; scroll to the bottom to download the pdf version of the program 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 [&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,"_wpcom_ai_launchpad_first_post":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 v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA - 6 Week Training Program .pdf \u00b7 [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\/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 [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2026] 6 week mma training program pdf &#8211; scroll to the bottom to download the pdf version of the program The hardest part about getting started &#8211; is well, getting started. 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I guess it&#8217;s a good idea to procrastinate a little bit about starting MMA, it can [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/10\/06\/programa-de-entrenamiento-de-mma-de-6-semanas\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2020-10-06T19:13:31+00:00","article_modified_time":"2026-09-07T09:11:36+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?w=1024","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"4 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2020\/10\/06\/mma-6-week-training-program\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/10\/06\/mma-6-week-training-program\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"MMA &#8211; 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Tambi\u00e9n recomiendo hacer mucho trabajo con una sola pierna, como sentadillas b\u00falgaras, pliometr\u00eda con una sola pierna (ten cuidado con las lesiones al hacer pliometr\u00eda) y sentadillas con una sola pierna, adem\u00e1s de las sentadillas tradicionales y\/o...","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":16015,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/08\/14\/programa-de-pliometria-para-mma-2025-pdf\/","url_meta":{"origin":11778,"position":1},"title":"Plyometrics Exercises for MMA [2025] .pdf","author":"Dave","date":"agosto 14, 2025","format":false,"excerpt":"Los ejercicios pliom\u00e9tricos son movimientos explosivos basados en saltos. Utilizan el ciclo de estiramiento-acortamiento para aumentar la potencia. Esto es perfecto para los golpes r\u00e1pidos y los derribos de las MMA (fuente). *Ejerc\u00edtese bajo su propia responsabilidad: los ejercicios pliom\u00e9tricos conllevan un riesgo relativamente alto de lesiones; siempre caliente y aseg\u00farese de tener la t\u00e9cnica correcta*. 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Esto es ideal para MMA, ya que genera estr\u00e9s y, por lo tanto, fuerza una adaptaci\u00f3n que desarrolla potencia y fuerza. En lugar de un programa de acondicionamiento periodizado, puedes\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":10965,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/23\/programa-de-acondicionamiento-de-fuerza-para-mma-en-pdf\/","url_meta":{"origin":11778,"position":3},"title":"MMA Strength &amp; Conditioning Program \u00b7 pdf \u00b7  [2026]","author":"Dave","date":"agosto 23, 2019","format":false,"excerpt":"Las MMA son uno de los deportes m\u00e1s exigentes del mundo. La t\u00e9cnica es fundamental, pero tambi\u00e9n lo es la condici\u00f3n f\u00edsica, y por supuesto la resistencia mental y la fortaleza f\u00edsica. \u00a1Sin duda, no querr\u00e1s agotarte ni cansarte en una pelea si puedes evitarlo! 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