{"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,"_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":[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 v28.6 - 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. 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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; 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Tambi\u00e9n recomiendo hacer mucho trabajo con una sola pierna, como sentadillas b\u00falgaras, pliometr\u00eda con una sola pierna (ten cuidado con las lesiones al hacer pliometr\u00eda) y sentadillas con una sola pierna, adem\u00e1s de las sentadillas tradicionales y\/o...","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":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":"Las MMA son uno de los deportes m\u00e1s exigentes del mundo. La t\u00e9cnica es fundamental, pero tambi\u00e9n lo es la condici\u00f3n f\u00edsica, y por supuesto la resistencia mental y la fortaleza f\u00edsica. \u00a1Sin duda, no querr\u00e1s agotarte ni cansarte en una pelea si puedes evitarlo! Ya seas un luchador profesional de MMA\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 de Joe Rogan y Nick Curson. Nick es el entrenador de fuerza y acondicionamiento del campe\u00f3n de peso ligero de la UFC, Rafael Dos Anjos. https:\/\/youtu.be\/ZJmYFlvKloE Algunos puntos interesantes (parafraseados, de memoria. Por favor, escuchen el podcast para obtener informaci\u00f3n de primera mano): La fuerza en el deporte, la potencia de golpeo, etc., se basa en la tasa de potencia\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":11778,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/10\/06\/programa-de-entrenamiento-de-mma-de-6-semanas\/","url_meta":{"origin":15455,"position":3},"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 The hardest part about getting started - is well, getting started. 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