{"id":12961,"date":"2022-03-18T09:06:00","date_gmt":"2022-03-18T09:06:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=12961"},"modified":"2026-01-30T10:22:57","modified_gmt":"2026-01-30T10:22:57","slug":"6-semanas-de-entrenamiento-de-boxeo-pf","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2022\/03\/18\/6-semanas-de-entrenamiento-de-boxeo-pf\/","title":{"rendered":"6 Weeks Boxing Training .pdf  [2026]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">6 semanas no es tiempo suficiente para llegar a un nivel de \u00e9lite, pero digamos que te has inscrito para un combate de boxeo de cuello blanco con fines ben\u00e9ficos y necesitas mejorar lo mejor posible en 6 semanas; en ese caso, necesitar\u00e1s un plan y un programa, o un programa si eres brit\u00e1nico. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Puedes descargar el .pdf cerca del final de esta publicaci\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Equipo recomendado <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bal\u00f3n medicinal de 3 a 5 kg <\/li>\n\n\n\n<li>Banda de resistencia ligera<\/li>\n\n\n\n<li>Banda de resistencia de nivel medio<\/li>\n\n\n\n<li>Mancuernas de 1 kg<\/li>\n\n\n\n<li>Saco de boxeo <\/li>\n\n\n\n<li>Cuerda para sorber <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Lo ideal ser\u00eda tener acceso a m\u00e1quinas cardiovasculares como una m\u00e1quina de remo y una bicicleta de aire. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Principio SAID<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si quieres ponerte en forma para el boxeo, deber\u00edas boxear o replicar t\u00e9cnicas de boxeo para mejorar tu condici\u00f3n f\u00edsica. Correr y remar son excelentes para desarrollar una buena base f\u00edsica, pero si corres mucho, te pondr\u00e1s en forma para correr, no para boxear.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Este programa asume que tambi\u00e9n entrenas y trabajas con almohadillas al menos dos veces por semana. Puedes usar el programa de 6 semanas &quot;Ponte en Forma&quot; antes de ir a una clase de boxeo, pero si vas a pelear, necesitas entrenar, aunque solo sea con jabs al principio.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Intervalos de Tabata<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si quieres ponerte en forma r\u00e1pidamente para boxear, te recomiendo usar intervalos Tabata. Necesitar\u00e1s una aplicaci\u00f3n o un cron\u00f3metro. Los intervalos Tabata consisten en 20 segundos de trabajo de alta intensidad, con 10 segundos de descanso. Esto se repite 8 veces durante un total de 4 minutos. Puedes hacer sentadillas, sprints en bicicleta, burpees o entrenamiento con saco (\u00a1y muchos m\u00e1s ejercicios!).<\/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\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/2lv8qbyTVGA?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>Entrenamientos de boxeo de Bas Rutten<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estos entrenamientos son ideales para ponerse en forma y practicar combinaciones. Dale play al video a continuaci\u00f3n:<\/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\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/elGKSQ9hi2Y?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\">Tambi\u00e9n querr\u00e1s ver r\u00e1pidamente este video: explica qu\u00e9 significan los n\u00fameros en el video:<\/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\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/-0Ly-qckiII?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\">1 significa pinchazo<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2 significa jab, cruz<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3 significa jab, cruz, gancho<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4 significa jab, cruzado, gancho, uppercut<\/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\"><strong>Calienta con 5 a 10 minutos de cardio en estado estable y estiramiento din\u00e1mico antes de cada entrenamiento.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 1<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sentadillas intervalo Tabata <\/li>\n\n\n\n<li>Bas Rutten 3 x 3 minutos de boxeo de sombra con pesas de 1 kg*<\/li>\n\n\n\n<li>Intervalo de Tabata con saco pesado<\/li>\n\n\n\n<li>Sprints en pendiente o cuesta arriba: 10 segundos de sprint con 20 segundos de descanso x 5<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Combinaciones de bolsas <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jab, cruzado, gancho, cruzado x 10<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Doble jab, cruzado x 10<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cruz, gancho, cruz x 10<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Parry, jab fuerte x 10<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 2<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Circuito \u2013 1 minuto por estaci\u00f3n<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">sentadillas<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Burpees<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Flexiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Flexiones de b\u00edceps con banda<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Golpes rectos con mancuernas de 1 kg<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estocadas con salto<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Golpes con bal\u00f3n medicinal<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Descansa 5 minutos y repite el circuito una vez.<\/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<ul class=\"wp-block-list\">\n<li>Intervalo de Tabata con saco pesado<\/li>\n\n\n\n<li>Bas Rutten 3 rondas de 3 minutos <\/li>\n\n\n\n<li>Saltar 5 rondas de 1 minuto<\/li>\n\n\n\n<li>Saltos verticales x 10 x 2 series<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 4 <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cardio en estado estacionario<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sal a correr o caminar durante 1 hora<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">o<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Completa 1 hora en aire acondicionado<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e1ctica t\u00e9cnica:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ejercicios\/pr\u00e1cticas de contragolpe con jab, por ejemplo, deslizar la cabeza hacia afuera y contraatacar con un jab al cuerpo.<br>Puedes aprender m\u00e1s sobre los jabs y los contragolpes en mi art\u00edculo. <a href=\"https:\/\/blackbeltwhitehat.com\/es\/directorio-de-tecnicas\/llamativo\/contragolpe-de-jab-jab\/\">aqu\u00ed<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ejercicios de juego de pies: practica pivotar, balancearte y tejer.<\/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\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/zhWfajP4EVU?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>D\u00eda 5<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sentadillas con intervalos Tabata<\/li>\n\n\n\n<li>3 x 3 min de boxeo de sombra con mancuernas de 1 kg<\/li>\n\n\n\n<li>Flexiones 3 series de 10 repeticiones*<\/li>\n\n\n\n<li>Golpes con balones medicinales: 3 series de 10 repeticiones<\/li>\n\n\n\n<li>Golpes con banda de resistencia 3 series de 10 repeticiones por brazo (use cruces y\/o ganchos)<\/li>\n\n\n\n<li>Golpes con banda de resistencia**<\/li>\n\n\n\n<li>Banda de resistencia Thrusters 3 series de 10 repeticiones<\/li>\n\n\n\n<li>Abdominales con intervalos Tabata<\/li>\n\n\n\n<li>Elevaciones dorsales 3 series x 10 repeticiones<\/li>\n\n\n\n<li>Giros rusos 3 series x 12 repeticiones<\/li>\n\n\n\n<li>Estocadas con salto 2 series de 10 repeticiones<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 6<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">30 minutos de ejercicio cardiovascular de bajo impacto y en estado estable, por ejemplo, ciclismo, bicicleta el\u00edptica o m\u00e1quina de remo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e1ctica t\u00e9cnica: practique el movimiento de la cabeza y el trabajo de pies.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxeo de sombra: 4 rondas de 3 minutos de entrenamiento de Bas Rutten<\/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\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ooMjhFToGQw?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\"><strong>D\u00eda 7 <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cardio en reposo o en estado estable<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Investiga y practica estas t\u00e9cnicas clave para el boxeo. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Golpe con la cabeza fuera de la l\u00ednea central<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El pu\u00f1etazo de lanzamiento de sambo<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esquivar y contrarrestar el jab:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/slipjab.gif?w=640\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/slipjab.gif?w=640<\/a>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Parada y contraataque:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10215\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/directorio-de-tecnicas\/llamativo\/contragolpe-de-jab-jab\/parar\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-title=\"parry\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;1 way to counter a jab is to parry it downwards &amp;amp; counter&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?resize=444%2C250&#038;ssl=1\" alt=\"parada de jab\" class=\"wp-image-10215\" \/><\/a><figcaption class=\"wp-element-caption\">Una forma de contrarrestar un jab es pararlo hacia abajo y contraatacar.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si s\u00f3lo tienes 6 semanas para entrenar, yo mantendr\u00eda las cosas simples y repetir\u00eda el programa anterior semanalmente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si tienes m\u00e1s tiempo para entrenar, <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2016\/04\/12\/acondicionamiento-de-fuerza-para-el-boxeo\/\">Por favor, consulte mi publicaci\u00f3n de blog sobre fuerza y acondicionamiento del boxeo 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<h3 class=\"wp-block-heading\"><strong>Descargue el programa en formato pdf por <a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/6-weeks-boxing-training-program-pdf.pdf\">haciendo clic aqu\u00ed<\/a><\/strong><\/h3>\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<h2 class=\"wp-block-heading\">Programa de entrenamiento de boxeo de 6 semanas: presentado en tablas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Calentamiento<\/strong> durante al menos 10 minutos antes del entrenamiento y realizar al menos 2 series m\u00e1s ligeras antes de intentar una serie de trabajo.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El calentamiento debe ser funcional y espec\u00edfico para boxeo, e incluir ejercicios con rodillo de espuma, saltos a la comba, juego de pies y boxeo de sombra. Comienza con ejercicios de ritmo constante, como trote ligero, y aumenta gradualmente hasta saltar a la comba y hacer burpees al final del calentamiento.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Enfriamiento y finalizaci\u00f3n <\/strong>Cada entrenamiento con un ejercicio espec\u00edfico de boxeo, como manoplas, boxeo de sombra, etc.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Programa est\u00e1ndar de fortalecimiento del boxeo<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 1&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio&nbsp;<\/strong><\/td><td><strong>Conjuntos&nbsp;<\/strong><\/td><td><strong>Representantes&nbsp;<\/strong><\/td><\/tr><tr><td>Sentadillas con peso corporal&nbsp;<\/td><td>Tabata&nbsp;<\/td><td>4 minutos en total&nbsp;<\/td><\/tr><tr><td>Boxeo de sombra&nbsp;<\/td><td>3 rondas&nbsp;<\/td><td>3 minutos cada uno&nbsp;<\/td><\/tr><tr><td>Saco pesado&nbsp;<\/td><td>Tabata&nbsp;<\/td><td>4 minutos en total&nbsp;<\/td><\/tr><tr><td>Punzones de banda (cruzados)&nbsp;<\/td><td>2&nbsp;<\/td><td>12&nbsp;<\/td><\/tr><tr><td>Punzones de banda (ganchos)&nbsp;<\/td><td>2&nbsp;<\/td><td>12&nbsp;<\/td><\/tr><tr><td>Estocadas multidireccionales&nbsp;&nbsp;<\/td><td>2&nbsp;<\/td><td>6&nbsp;<\/td><\/tr><tr><td>Sprints&nbsp;<\/td><td>1&nbsp;<\/td><td>70 m \/ 10 segundos x 5&nbsp;<\/td><\/tr><tr><td>Plancha con pelota de estabilidad&nbsp;<\/td><td>1&nbsp;<\/td><td>60 segundos&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 2<\/strong> \u2013 Circuito \u2013 1 min por ejercicio&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio&nbsp;<\/strong><\/td><td><strong>Conjuntos&nbsp;<\/strong><\/td><td><strong>Representantes&nbsp;<\/strong><\/td><\/tr><tr><td>sentadillas&nbsp;<\/td><td>1&nbsp;<\/td><td>1 minuto&nbsp;<\/td><\/tr><tr><td>Burpees&nbsp;<\/td><td>1&nbsp;<\/td><td>1 minuto&nbsp;<\/td><\/tr><tr><td>Flexiones&nbsp;<\/td><td>1&nbsp;<\/td><td>1 minuto&nbsp;<\/td><\/tr><tr><td>Curls con banda&nbsp;<\/td><td>1&nbsp;<\/td><td>1 minuto&nbsp;<\/td><\/tr><tr><td>Punzones de 1kg&nbsp;<\/td><td>1&nbsp;<\/td><td>1 minuto&nbsp;<\/td><\/tr><tr><td>Estocadas con salto&nbsp;<\/td><td>1&nbsp;<\/td><td>1 minuto&nbsp;<\/td><\/tr><tr><td>Golpes con bal\u00f3n medicinal&nbsp;<\/td><td>1&nbsp;<\/td><td>1 minuto&nbsp;<\/td><\/tr><tr><td><em>Descansa de 2 a 5 minutos y repite.<\/em>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 3&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio&nbsp;<\/strong><\/td><td><strong>Conjuntos&nbsp;<\/strong><\/td><td><strong>Representantes&nbsp;<\/strong><\/td><\/tr><tr><td>Saco pesado&nbsp;<\/td><td>Tabata&nbsp;<\/td><td>4 minutos en total&nbsp;<\/td><\/tr><tr><td>Caja de sombras&nbsp;<\/td><td>3&nbsp;<\/td><td>3 rondas&nbsp;<\/td><\/tr><tr><td>Salto a la comba&nbsp;<\/td><td>5&nbsp;<\/td><td>1 minuto&nbsp;<\/td><\/tr><tr><td>Saltos verticales&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><tr><td>Sprints&nbsp;<\/td><td>4&nbsp;<\/td><td>20 segundos&nbsp;<\/td><\/tr><tr><td>Saltos de profundidad&nbsp;<\/td><td>3&nbsp;<\/td><td>6&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 4&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cardio en estado estable, por ejemplo, remar durante 30 minutos o trotar durante una hora.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e1ctica t\u00e9cnica: ejercicios de contragolpes&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e1ctica t\u00e9cnica \u2013 Ejercicios de juego de pies&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e1ctica t\u00e9cnica: Investiga y prueba el \u201cgancho ruso\u201d&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 5&nbsp;<\/strong><\/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><\/tr><tr><td>sentadillas&nbsp;<\/td><td>Tabata&nbsp;<\/td><td>4 minutos en total&nbsp;<\/td><\/tr><tr><td>Caja de sombras&nbsp;<\/td><td>3&nbsp;<\/td><td>3 rondas&nbsp;<\/td><\/tr><tr><td>Flexiones&nbsp;<\/td><td>3&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><tr><td>Punzones de banda el\u00e1stica&nbsp;<\/td><td>3&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><tr><td>Perforadoras de pastillas para bandas&nbsp;<\/td><td>2&nbsp;<\/td><td>15&nbsp;<\/td><\/tr><tr><td>Propulsores de banda&nbsp;<\/td><td>3&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><tr><td>Giros rusos&nbsp;<\/td><td>3&nbsp;<\/td><td>12&nbsp;<\/td><\/tr><tr><td>Estocadas con salto&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 6<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">30 minutos de ejercicio cardiovascular de bajo impacto y en estado estable, por ejemplo, ciclismo, bicicleta el\u00edptica o m\u00e1quina de remo.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e1ctica t\u00e9cnica: practique el movimiento de la cabeza y el trabajo de pies.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxeo de sombra: 4 rondas de 3 minutos de entrenamiento de Bas Rutten&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 7&nbsp;<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cardio en reposo o en estado estable&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Investiga y practica estas t\u00e9cnicas clave para el boxeo.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Golpe con la cabeza fuera de la l\u00ednea central&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El pu\u00f1etazo de lanzamiento de sambo&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esquivar y contrarrestar el jab&nbsp;<\/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<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Descargue el programa en formato pdf por <a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/6-weeks-boxing-training-program-pdf.pdf\">haciendo clic aqu\u00ed<\/a><\/strong><\/h2>\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\">\u00bfBuscas un saco de boxeo? Visita el sitio web de METIS Punchbags a continuaci\u00f3n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><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\" data-attachment-id=\"12978\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/bienvenidos-a-mi-blog-loco\/flecha-roja-hacia-abajo\/\" 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-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=246%2C190&#038;ssl=1\" alt=\"\" class=\"wp-image-12978\" width=\"246\" height=\"190\" \/><\/a><\/figure>\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\/sacos-de-boxeo-independientes\/\" 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-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 rel=\"nofollow\" href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\">sacos de boxeo aqu\u00ed<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bfBuscas ejercicios de boxeo? Consulta mis <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2022\/06\/20\/ejercicios-de-boxeo\/\">Entrada de blog sobre ejercicios de boxeo haciendo clic 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\">Por favor, eche un vistazo a nuestro <a href=\"https:\/\/nicemma.com\/\">Tienda de camisetas de MMA<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/nicemma.com\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/nicemma.com\/wp-content\/uploads\/2022\/07\/mens-classic-tee-black-back-62da8b08d1cdb.jpg?ssl=1\" alt=\"\" \/><\/a><\/figure>","protected":false},"excerpt":{"rendered":"<p>6 weeks isn&#8217;t enough time to get to an elite level but let&#8217;s say you&#8217;ve signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you&#8217;ll need a plan and a program, or programme if you&#8217;re British. You can download the .pdf near the [&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_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_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":[7716,5189],"tags":[784152948,784152946,34941026],"class_list":["post-12961","post","type-post","status-publish","format-standard","hentry","category-boxing","category-fitness","tag-boxing","tag-fitness","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>6 Weeks Boxing Training .pdf [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\/2022\/03\/18\/6-semanas-de-entrenamiento-de-boxeo-pf\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Weeks Boxing Training .pdf [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"6 weeks isn&#8217;t enough time to get to an elite level but let&#8217;s say you&#8217;ve signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you&#8217;ll need a plan and a program, or programme if you&#8217;re British. 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Hay muchos aspectos del entrenamiento f\u00edsico que influyen en la preparaci\u00f3n para el boxeo; sin embargo, algo crucial que quiero que todos sepan es que la fuerza del pecho no equivale a la potencia de los golpes. https:\/\/youtu.be\/wxJldzXoXMw Se genera muy poca potencia espec\u00edficamente desde el pecho\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\/2019\/08\/boxingpower.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":16185,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/11\/29\/fisicoculturismo-boxeo-pdf-combinando-las-dos-advertencias-2025\/","url_meta":{"origin":12961,"position":1},"title":"Bodybuilding &amp; Boxing .pdf &#8211; Combining the two (Warning!) [2025]","author":"Dave","date":"noviembre 29, 2025","format":false,"excerpt":"Culturismo y boxeo: Una gu\u00eda pr\u00e1ctica para entrenar ambos. Puedes entrenar culturismo y boxeo al mismo tiempo, y si lo haces bien, ganar\u00e1s fuerza, velocidad y la capacidad de mantener el ritmo cuando este aumente. Estos dos deportes exigen a tu cuerpo en direcciones diferentes\u2026","rel":"","context":"En \u00abboxing\u00bb","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/boxeo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":16235,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/11\/30\/entrenamiento-de-boxeo-en-casa-solo-2025-advertencia-leer-antes-de-entrenar\/","url_meta":{"origin":12961,"position":2},"title":"Boxing Training at Home Alone [2025] Warning! (read before training)","author":"Dave","date":"noviembre 30, 2025","format":false,"excerpt":"Entrenar boxeo en casa puede ser muy efectivo si cuentas con las herramientas adecuadas. No necesitas un gimnasio ni un entrenador que te est\u00e9 dando instrucciones constantemente. Lo que s\u00ed necesitas es un plan sencillo y algunos elementos que te mantengan activo: fuerza, resistencia, velocidad\u2026","rel":"","context":"En \u00abboxing\u00bb","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/boxeo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/bEPBpEojF1Y\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13985,"url":"https:\/\/blackbeltwhitehat.com\/es\/2023\/03\/22\/ejercicios-de-pecho-con-banda-de-resistencia-pdf-2024\/","url_meta":{"origin":12961,"position":3},"title":"Beginners&#8217; Resistance Band Chest Exercises (pdf) [2025]","author":"Dave","date":"marzo 22, 2023","format":false,"excerpt":"Por favor, sigue a Fit Gent en YouTube aqu\u00ed y a James Grage aqu\u00ed. A continuaci\u00f3n, encontrar\u00e1s su excelente video, que explica c\u00f3mo realizar ejercicios de pecho con una banda de resistencia: https:\/\/www.youtube.com\/watch?v=UydUK8KLqt8 Band Cross Body Upper Chest Fly Resistance Band Chest Press Resistance Band Upper Chest Press Resistance Band Flex Up Alternating Resistance\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\/2023\/02\/decline-band-press.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":12596,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/01\/12\/ejercicios-con-banda-para-boxeo\/","url_meta":{"origin":12961,"position":4},"title":"Ejercicios con banda para boxeo","author":"Dave","date":"enero 12, 2022","format":false,"excerpt":"Las bandas de resistencia son muy \u00fatiles para los boxeadores, ya que proporcionan una tensi\u00f3n el\u00e1stica variable y constante desde todos los \u00e1ngulos posibles. 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Ideal para personas con un nivel de condici\u00f3n f\u00edsica moderado, pero si eres principiante, reduce las series a la mitad. Haz ejercicio bajo tu propia responsabilidad: consulta a tu m\u00e9dico antes de comenzar un nuevo programa de ejercicios. Equipo: pesa rusa, banda de resistencia. 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