{"id":15455,"date":"2024-09-12T18:13:03","date_gmt":"2024-09-12T18:13:03","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15455"},"modified":"2025-02-07T10:18:28","modified_gmt":"2025-02-07T10:18:28","slug":"programa-del-metodo-conjugado-de-mma-pdf-2024","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2024\/09\/12\/programa-del-metodo-conjugado-de-mma-pdf-2024\/","title":{"rendered":"MMA \u00a0Conjugate Method Program .pdf [2025]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">El M\u00e9todo Conjugado MMA parece complicado, pero recuerda que consta de 3 componentes principales:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ejercicios din\u00e1micos<\/li>\n\n\n\n<li>Levantamientos de m\u00e1ximo esfuerzo<\/li>\n\n\n\n<li>Elevadores de accesorios<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Esto es genial para las MMA porque te estresas y, por lo tanto, fuerzas la adaptaci\u00f3n que desarrolla potencia y fuerza.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En lugar de una <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/23\/programa-de-acondicionamiento-de-fuerza-para-mma-en-pdf\/\">programa de acondicionamiento periodizado<\/a>, Podr\u00e1s entrenar todos los aspectos del acondicionamiento durante todo el a\u00f1o. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-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\/ktmefFbfbUU?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<h3 class=\"wp-block-heading\">D\u00eda 1: M\u00e1ximo esfuerzo de la parte superior del cuerpo<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Ejercicio<\/strong><\/th><th><strong>Conjuntos<\/strong><\/th><th><strong>Representantes<\/strong><\/th><th><strong>Tiempo de descanso<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Press de banca (variaci\u00f3n: inclinado\/plano\/agarre cerrado)<\/td><td>5<\/td><td>3-5<\/td><td>3-5 minutos<\/td><\/tr><tr><td>Dominadas con peso<\/td><td>4<\/td><td>5-8<\/td><td>2-3 minutos<\/td><\/tr><tr><td>Press de hombros<\/td><td>4<\/td><td>6-8<\/td><td>2-3 minutos<\/td><\/tr><tr><td>Remo con barra<\/td><td>4<\/td><td>8-10<\/td><td>1,5-2 minutos<\/td><\/tr><tr><td>Fondos (ponderados si es posible)<\/td><td>3<\/td><td>10-12<\/td><td>1,5-2 minutos<\/td><\/tr><tr><td>Tirones de cara<\/td><td>4<\/td><td>12-15<\/td><td>1 minuto<\/td><\/tr><tr><td>Trabajo b\u00e1sico (variaciones de plancha, giros rusos)<\/td><td>3<\/td><td>20-30 segundos<\/td><td>1 minuto<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">D\u00eda 2: M\u00e1ximo esfuerzo para la parte inferior del cuerpo<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Ejercicio<\/strong><\/th><th><strong>Conjuntos<\/strong><\/th><th><strong>Representantes<\/strong><\/th><th><strong>Tiempo de descanso<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Peso muerto (variaci\u00f3n: convencional\/sumo)<\/td><td>5<\/td><td>3-5<\/td><td>3-5 minutos<\/td><\/tr><tr><td>Sentadillas b\u00falgaras divididas (con peso)<\/td><td>4<\/td><td>8-10<\/td><td>2-3 minutos<\/td><\/tr><tr><td>Peso muerto rumano<\/td><td>4<\/td><td>6-8<\/td><td>2-3 minutos<\/td><\/tr><tr><td>Elevaci\u00f3n de gl\u00fateos y isquiotibiales o curls n\u00f3rdicos<\/td><td>4<\/td><td>8-10<\/td><td>1,5-2 minutos<\/td><\/tr><tr><td>Sentadillas frontales<\/td><td>3<\/td><td>6-8<\/td><td>2-3 minutos<\/td><\/tr><tr><td>Trabajo b\u00e1sico (elevaciones de piernas colgado, abdominales con rodillo)<\/td><td>3<\/td><td>12-15<\/td><td>1-2 minutos<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">D\u00eda 3: Esfuerzo din\u00e1mico de cuerpo completo<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Ejercicio<\/strong><\/th><th><strong>Conjuntos<\/strong><\/th><th><strong>Representantes<\/strong><\/th><th><strong>Tiempo de descanso<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Sentadilla con caja (explosiva)<\/td><td>8<\/td><td>2-3<\/td><td>1-1,5 minutos<\/td><\/tr><tr><td>Press de banca de velocidad (50-60% 1RM, explosivo)<\/td><td>8<\/td><td>3<\/td><td>1-1,5 minutos<\/td><\/tr><tr><td>Power Clean o limpieza colgante<\/td><td>5<\/td><td>2-3<\/td><td>2-3 minutos<\/td><\/tr><tr><td>Flexiones pliom\u00e9tricas<\/td><td>4<\/td><td>6-8<\/td><td>1-1,5 minutos<\/td><\/tr><tr><td>Balanceos con pesas rusas<\/td><td>4<\/td><td>12-15<\/td><td>1,5-2 minutos<\/td><\/tr><tr><td>Saltos de longitud o saltos de caja<\/td><td>5<\/td><td>3-5<\/td><td>1-1,5 minutos<\/td><\/tr><tr><td>Trabajo b\u00e1sico (golpes con bal\u00f3n medicinal, elevaciones en V)<\/td><td>3<\/td><td>15-20<\/td><td>1-1,5 minutos<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Desglose del programa:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u00edas de m\u00e1ximo esfuerzo<\/strong>Conc\u00e9ntrese en desarrollar la fuerza m\u00e1xima mediante movimientos compuestos intensos. Esto es fundamental para desarrollar la potencia bruta.<\/li>\n\n\n\n<li><strong>D\u00eda del esfuerzo din\u00e1mico<\/strong>:Prioriza la fuerza explosiva y la velocidad, crucial para los luchadores de MMA que necesitan generar potencia r\u00e1pidamente.<\/li>\n<\/ul>\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\">Descargue el programa en pdf aqu\u00ed:<\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/09\/mma-conjugate-method-program-pdf.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Programa M\u00e9todo Conjugado Incrustado de MMA - pdf.\"><\/object><a id=\"wp-block-file--media-83ad5983-8562-4361-85b9-fa492f8327c7\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/09\/mma-conjugate-method-program-pdf.pdf\">Programa del m\u00e9todo conjugado MMA \u2013 PDF<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/09\/mma-conjugate-method-program-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-83ad5983-8562-4361-85b9-fa492f8327c7\">Descargar<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>The MMA Conjugate Method seems complicated, but remember it consists of 3 main components: This is great for MMA, because you are stressing, and therefore forcing adaptation that builds power, as well as strength. Rather than a periodised conditioning program, you are able to train all aspects of conditioning all year round. Day 1: Max [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[784152946,337,34941026,56232,23199],"class_list":["post-15455","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-fitness","tag-health","tag-mma-2","tag-strength","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA \u00a0Conjugate Method Program .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/2024\/09\/12\/programa-del-metodo-conjugado-de-mma-pdf-2024\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA \u00a0Conjugate Method Program .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The MMA Conjugate Method seems complicated, but remember it consists of 3 main components: This is great for MMA, because you are stressing, and therefore forcing adaptation that builds power, as well as strength. Rather than a periodised conditioning program, you are able to train all aspects of conditioning all year round. Day 1: Max [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2024\/09\/12\/programa-del-metodo-conjugado-de-mma-pdf-2024\/\" \/>\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=\"2024-09-12T18:13:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-07T10:18:28+00:00\" \/>\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=\"1 minuto\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"MMA \u00a0Conjugate Method Program .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/2024\/09\/12\/programa-del-metodo-conjugado-de-mma-pdf-2024\/","og_locale":"es_ES","og_type":"article","og_title":"MMA \u00a0Conjugate Method Program .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"The MMA Conjugate Method seems complicated, but remember it consists of 3 main components: This is great for MMA, because you are stressing, and therefore forcing adaptation that builds power, as well as strength. Rather than a periodised conditioning program, you are able to train all aspects of conditioning all year round. Day 1: Max [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2024\/09\/12\/programa-del-metodo-conjugado-de-mma-pdf-2024\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2024-09-12T18:13:03+00:00","article_modified_time":"2025-02-07T10:18:28+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"1 minuto"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"MMA \u00a0Conjugate Method Program .pdf [2025]","datePublished":"2024-09-12T18:13:03+00:00","dateModified":"2025-02-07T10:18:28+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/"},"wordCount":289,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["Fitness","health","mma","strength","ufc"],"articleSection":["Uncategorized"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/","url":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/","name":"MMA \u00a0Conjugate Method Program .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2024-09-12T18:13:03+00:00","dateModified":"2025-02-07T10:18:28+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"MMA \u00a0Conjugate Method Program .pdf [2025]"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA y nutrici\u00f3n del Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador del norte de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/es\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-41h","jetpack-related-posts":[{"id":8315,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/10\/25\/infografia-de-acondicionamiento-de-fuerza-para-mma\/","url_meta":{"origin":15455,"position":0},"title":"Infograf\u00eda de fuerza y acondicionamiento de MMA","author":"Dave","date":"octubre 25, 2017","format":false,"excerpt":"Bit of a work in progress...see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":10965,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/23\/programa-de-acondicionamiento-de-fuerza-para-mma-en-pdf\/","url_meta":{"origin":15455,"position":1},"title":"MMA Strength &amp; Conditioning Program \u00b7 pdf \u00b7  [2026]","author":"Dave","date":"agosto 23, 2019","format":false,"excerpt":"MMA is one of the world's most demanding sports. Technique is paramount, but so is fitness - and of course mental resilience and physical toughness. You definitely don't want to gas out and get tired in a fight if you can help it! Whether you are a pro MMA fighter\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":2961,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/05\/25\/acondicionamiento-de-fuerza-para-mma-nick-curson\/","url_meta":{"origin":15455,"position":2},"title":"Fuerza y acondicionamiento para MMA \u2013 Nick Curson","author":"Dave","date":"mayo 25, 2015","format":false,"excerpt":"Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos https:\/\/youtu.be\/ZJmYFlvKloE Some interesting points (paraphrased, from memory. Please listen to the podcast yourself for first hand info): Strength for sport, punching power etc is all about the rate of power\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\/ZJmYFlvKloE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":10088,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/05\/06\/infografia-de-entrenamiento-cruzado-para-mma\/","url_meta":{"origin":15455,"position":3},"title":"Entrenamiento cruzado para MMA \u2013 Infograf\u00eda","author":"Dave","date":"mayo 6, 2019","format":false,"excerpt":"Cross-training is integral to building overall muscle strength and helping bring your conditioning to the next level. It doesn\u2019t matter how much time you spend in the ring, performing the same moves over and over again will only get you so far. Switching it up to include strength training and\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\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":11778,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/10\/06\/programa-de-entrenamiento-de-mma-de-6-semanas\/","url_meta":{"origin":15455,"position":4},"title":"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2025]","author":"Dave","date":"octubre 6, 2020","format":false,"excerpt":"6 week mma training program pdf - scroll to the bottom to download the pdf version of the program The hardest part about getting started - is well, getting started. I guess it's a good idea to procrastinate a little bit about starting MMA, it can be quite hardgoing, especially\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":11382,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/01\/27\/entrenamiento-pliometrico-de-mma\/","url_meta":{"origin":15455,"position":5},"title":"Entrenamiento pliom\u00e9trico de MMA","author":"Dave","date":"enero 27, 2020","format":false,"excerpt":"Power is one of the most important physical attributes a fighter can possess. It can be the difference between a knockout victory or a loss \u2013 how many times have you seen a fighter behind on the judges scorecards only to see them win the contest with a knockout blow?\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\/QlsBDcMK9EY\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/15455","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=15455"}],"version-history":[{"count":8,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/15455\/revisions"}],"predecessor-version":[{"id":15740,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/15455\/revisions\/15740"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=15455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=15455"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=15455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}