{"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\" 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\" 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\" 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\" 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\" 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\/parry\/\" 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-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=\"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\/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=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\/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 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_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 v28.1 - 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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.pdf included [Updated Sept. 2023]","author":"Dave","date":"septiembre 6, 2019","format":false,"excerpt":"El boxeo \ud83e\udd4a es un deporte muy exigente. 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":"Training for boxing at home can be very effective when you have the right tools around you. You do not need a gym or a coach in your ear every second. What you do need is a simple plan and a few things that keep you moving. Strength. Endurance. Speed.\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. Incluye\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/12961","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=12961"}],"version-history":[{"count":26,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/12961\/revisions"}],"predecessor-version":[{"id":17157,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/12961\/revisions\/17157"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=12961"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=12961"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=12961"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}