{"id":14032,"date":"2023-03-23T13:22:22","date_gmt":"2023-03-23T13:22:22","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=14032"},"modified":"2023-08-30T13:00:46","modified_gmt":"2023-08-30T13:00:46","slug":"circuito-de-ejercicios-en-pareja-para-mejorar-la-tecnica-de-agarre-10-minutos","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2023\/03\/23\/circuito-de-ejercicios-en-pareja-para-mejorar-la-tecnica-de-agarre-10-minutos\/","title":{"rendered":"Ejercicios en pareja\/Circuito para t\u00e9cnica y acondicionamiento f\u00edsico de grappling (10 minutos)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Para hacer este circuito, necesitar\u00e1s un cron\u00f3metro: el que se muestra a continuaci\u00f3n tiene intervalos de 40 segundos, con 10 segundos de descanso entre ellos:<\/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\/btb1977yjjQ?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\">El compa\u00f1ero 1 hace el circuito primero, completa todos los ejercicios, antes de cambiar.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Arrastre de brazos<\/strong> \u2013 brazo derecho, luego brazo izquierdo \u2013 repetir durante una ronda completa\/40 segundos<\/li>\n\n\n\n<li><strong>Pato bajo<\/strong><\/li>\n\n\n\n<li><strong>El monte se escapa<\/strong><\/li>\n\n\n\n<li><strong>Escapes de control lateral<\/strong> \u2013 para proteger o para un derribo\/reversi\u00f3n<\/li>\n\n\n\n<li><strong>Piernas individuales <\/strong>\u2013 comienza con el cuello atado y toma la pierna \u2013 no completes el derribo, repite con la otra pierna<\/li>\n\n\n\n<li><strong>Ca\u00edda del brazo ruso*<\/strong><\/li>\n\n\n\n<li><strong>Contador de corbatas de cuello<\/strong><\/li>\n\n\n\n<li><strong>Aporrear <\/strong>El compa\u00f1ero resiste 50% para un golpe greco. El compa\u00f1ero activo ejecuta dobles saltos o llave de cabeza cada 5 segundos aproximadamente.<\/li>\n\n\n\n<li><strong>M\u00e1s\/Menos <\/strong>\u2013 Comienza en posici\u00f3n de arriba\/abajo. El compa\u00f1ero activo ejecuta un lanzamiento de wizzer, un gancho bajo alto con toque de rodilla** u otra t\u00e9cnica de arriba\/abajo.<\/li>\n\n\n\n<li><strong>Guillotinas de la guardia<\/strong> \u2013 compa\u00f1ero activo en guardia, realiza guillotina hasta que el compa\u00f1ero toque. Luego repita el otro lado. Contin\u00fae durante la ronda completa.<\/li>\n\n\n\n<li><strong>Defensa de guillotina de pie <\/strong>\u2013 El compa\u00f1ero activo practica escapes a la guillotina de pie.<\/li>\n\n\n\n<li><strong>Barrido de media protecci\u00f3n de silla el\u00e9ctrica<\/strong> \u2013 haz 4 barridos de un lado y luego cambia de lado.<\/li>\n\n\n\n<li><strong>Sesiones de estudio <\/strong>Desde la posici\u00f3n de &quot;despatarrado&quot;, realiza una sentadilla y lleva la espalda. Reinicia. (Como este es el \u00faltimo ejercicio y tarda mucho en reiniciarse, intenta hacer 6 repeticiones).<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*El Islam derriba a Rusia:<\/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\/ApOFJqg24qI?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=130&#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\">Ejemplo de contador de corbata de cuello:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"Reproductor de v\u00eddeo de YouTube\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Bh-oqRWk0pc?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<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" data-attachment-id=\"14040\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2023\/03\/23\/circuito-de-ejercicios-en-pareja-para-mejorar-la-tecnica-de-agarre-10-minutos\/gif-de-duck-under\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?fit=360%2C360&amp;ssl=1\" data-orig-size=\"360,360\" data-comments-opened=\"1\" data-image-title=\"duckundergif\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?fit=360%2C360&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?resize=360%2C360&#038;ssl=1\" alt=\"\" class=\"wp-image-14040\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Pato Unders^<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/armdrags.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"448\" height=\"251\" data-attachment-id=\"14041\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2023\/03\/23\/circuito-de-ejercicios-en-pareja-para-mejorar-la-tecnica-de-agarre-10-minutos\/arrastres-de-brazo\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/armdrags.gif?fit=448%2C251&amp;ssl=1\" data-orig-size=\"448,251\" data-comments-opened=\"1\" data-image-title=\"armdrags\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/armdrags.gif?fit=448%2C251&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/armdrags.gif?resize=448%2C251&#038;ssl=1\" alt=\"\" class=\"wp-image-14041\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Arrastre de brazos^ (solo toma la parte de atr\u00e1s y luego reinicia)<\/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\/2018\/12\/electricchairsweep.gif\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/electricchairsweep.gif<\/a>\n<\/div><figcaption class=\"wp-element-caption\">Barrido de media guardia con silla el\u00e9ctrica^ det\u00e9ngase justo antes de terminar arriba y vuelva a la posici\u00f3n inicial y repita<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Si quieres convertir esto en un circuito de fitness adem\u00e1s de uno t\u00e9cnico, a\u00f1ade 10 sentadillas, burpees y\/o flexiones entre rondas.<\/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\">Pato debajo de la imagen v\u00eda \u2013 <a href=\"https:\/\/www.journeymangrappler.com\/\" rel=\"nofollow\">https:\/\/www.journeymangrappler.com\/<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">PLAN DE ENTRENAMIENTO COMPLETO <\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 golpes por 3 \u2013 Boxeo o boxeo tailand\u00e9s: el luchador 1 realiza un combo de 3 golpes, el luchador 2 bloquea y luego, INMEDIATAMENTE, lanza su propio combo de 3 golpes. 1 minuto x 2 asaltos.<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>Dentro y fuera de la pared \u2013 posici\u00f3n arriba\/abajo, el luchador 1 resiste 30% mientras el luchador 2, que est\u00e1 de espaldas a la pared, invierte la posici\u00f3n \u2013 vuelve a la posici\u00f3n ortodoxa durante 2 minutos<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>Temporizador Tabata en los electrodos: realiza una combinaci\u00f3n de 100% durante 20 segundos. El temporizador Tabata consta de 8 rondas de 20 segundos con un descanso de 10 segundos entre cada ronda. Puedes usar la misma combinaci\u00f3n para las 8 rondas o combinarla. <\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>Circuito de t\u00e9cnicas de agarre (ver arriba) <\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Ejercicios de t\u00e9cnica con pesas rusas o mancuernas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Este es un trabajo en progreso, \u00a1agregar\u00e9 nuevos cuando se me ocurran o vea nuevos ejercicios!<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arranque individual sosteniendo una pesa: el mu\u00f1eco agarra la pierna izquierda y derecha del compa\u00f1ero, baja el nivel y extiende la mano mientras sostienes una pesa (tetera o mu\u00f1eco)<\/li>\n\n\n\n<li>Golpea con 2 campanas: parece como si estuvieras haciendo unos curls de b\u00edceps muy malos.<\/li>\n\n\n\n<li>Saltos de ganso con dos mancuernas: levanta el codo izquierdo, tira hacia abajo con la mano derecha y haz un salto de ganso. Gira y repite. Cambia de lado despu\u00e9s de 10 repeticiones. (Si tienes una, es mejor usar una banda el\u00e1stica con punto de sujeci\u00f3n).<\/li>\n\n\n\n<li>Uchi Mata golpea el bal\u00f3n medicinal<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Adem\u00e1s, quiero perforar esto \u2014&gt;<\/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\/eukuy9aaoa8?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\">Golpes con bal\u00f3n medicinal<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-reddit wp-block-embed-reddit\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"embed-reddit\"><blockquote class=\"reddit-embed-bq\" style=\"height:500px\" ><a href=\"https:\/\/www.reddit.com\/r\/MMA_Fitness\/comments\/13d4in9\/cool_medicine_ball_drills_for_wrestling\/\">Ejercicios geniales con bal\u00f3n medicinal para la lucha libre <\/a><br> por<a href=\"https:\/\/www.reddit.com\/user\/nakedwelshguy\/\">u\/chico gal\u00e9s desnudo<\/a> en<a href=\"https:\/\/www.reddit.com\/r\/MMA_Fitness\/\">MMA_Fitness<\/a><\/blockquote><script async src=\"https:\/\/embed.reddit.com\/widgets.js\" charset=\"UTF-8\"><\/script><\/div>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>To do this circuit, you&#8217;ll need a timer &#8211; the one below is 40 second intervals, with 10 second rest in between: Partner 1 does the circuit first, completes all the exercises, before swapping. *Russian Snap Down by Islam: Collar tie counter example: Duck Unders^ Arm drags^ (just take the back and then restart) If [&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":[8219,12504],"tags":[784152949,499051,34941026],"class_list":["post-14032","post","type-post","status-publish","format-standard","hentry","category-bjj","category-mma","tag-bjj","tag-grappling","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>Partner Drills\/Circuit for Grappling Technique &amp; Fitness (10 mins) - 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\/2023\/03\/23\/circuito-de-ejercicios-en-pareja-para-mejorar-la-tecnica-de-agarre-10-minutos\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Partner Drills\/Circuit for Grappling Technique &amp; Fitness (10 mins) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"To do this circuit, you&#8217;ll need a timer &#8211; the one below is 40 second intervals, with 10 second rest in between: Partner 1 does the circuit first, completes all the exercises, before swapping. *Russian Snap Down by Islam: Collar tie counter example: Duck Unders^ Arm drags^ (just take the back and then restart) If [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2023\/03\/23\/circuito-de-ejercicios-en-pareja-para-mejorar-la-tecnica-de-agarre-10-minutos\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-23T13:22:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-30T13:00:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?w=360\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ejercicios en pareja\/Circuito para t\u00e9cnica de lucha y acondicionamiento f\u00edsico (10 minutos) - Blog de fitness y MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/2023\/03\/23\/circuito-de-ejercicios-en-pareja-para-mejorar-la-tecnica-de-agarre-10-minutos\/","og_locale":"es_ES","og_type":"article","og_title":"Partner Drills\/Circuit for Grappling Technique &amp; Fitness (10 mins) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"To do this circuit, you&#8217;ll need a timer &#8211; the one below is 40 second intervals, with 10 second rest in between: Partner 1 does the circuit first, completes all the exercises, before swapping. *Russian Snap Down by Islam: Collar tie counter example: Duck Unders^ Arm drags^ (just take the back and then restart) If [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2023\/03\/23\/circuito-de-ejercicios-en-pareja-para-mejorar-la-tecnica-de-agarre-10-minutos\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2023-03-23T13:22:22+00:00","article_modified_time":"2023-08-30T13:00:46+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?w=360","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2023\/03\/23\/parnter-drills-circuit-for-grappling-technique-fitness-10-mins\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2023\/03\/23\/parnter-drills-circuit-for-grappling-technique-fitness-10-mins\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Partner Drills\/Circuit for Grappling Technique &amp; 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Con caderas y piernas explosivas, puedes liberarte (o entrar) en la mayor\u00eda de las posiciones y sumisiones. Desarrolla caderas explosivas para un rendimiento superior en el grappling: despl\u00e1zate hacia abajo para ver el PDF y una tabla explicativa\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/eexkwGFEd3M\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":11778,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/10\/06\/programa-de-entrenamiento-de-mma-de-6-semanas\/","url_meta":{"origin":14032,"position":1},"title":"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2026]","author":"Dave","date":"octubre 6, 2020","format":false,"excerpt":"MMA - 6 Week Training Program .pdf \u00b7 [2026] 6 week mma training program pdf - scroll to the bottom to download the pdf version of the program Download the pogram here - https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/11\/mma-6-week-training-program-1.pdf The hardest part about getting started - is well, getting started. I guess it's a good\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":10613,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/09\/programa-de-entrenamiento-de-bjj-en-pdf-incluido\/","url_meta":{"origin":14032,"position":2},"title":"BJJ Strength &amp; Conditioning \u00b7 Workout .pdf Included \ud83d\udcaa) [2026]","author":"Dave","date":"agosto 9, 2019","format":false,"excerpt":"La mejor manera de desarrollar fuerza y resistencia para el BJJ es practicar t\u00e9cnicas y hacer sparring. \ud83e\udd19 \ud83d\udcaa El cuerpo siempre se adaptar\u00e1 a las exigencias a las que se somete. 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En mi opini\u00f3n, siempre es mejor aprender posiciones y escapes b\u00e1sicos antes que sumisiones complejas. LO MEJOR PARA M\u00cd\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/screenshot_20190621-213317_facebook.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/screenshot_20190621-213317_facebook.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/screenshot_20190621-213317_facebook.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/screenshot_20190621-213317_facebook.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":4498,"url":"https:\/\/blackbeltwhitehat.com\/es\/2016\/05\/12\/escapes-de-monturas-en-mma-bjj\/","url_meta":{"origin":14032,"position":4},"title":"Mount Escapes en MMA y BJJ","author":"Dave","date":"mayo 12, 2016","format":false,"excerpt":"Algunos consejos: Mueve la cabeza hacia un lado al hacer el puente. 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Lo cual, despu\u00e9s de investigar, parece ser cierto, pero\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/wltxTeZpzkw\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/14032","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=14032"}],"version-history":[{"count":17,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/14032\/revisions"}],"predecessor-version":[{"id":14153,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/14032\/revisions\/14153"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=14032"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=14032"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=14032"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}