{"id":15840,"date":"2025-03-31T07:41:11","date_gmt":"2025-03-31T07:41:11","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15840"},"modified":"2025-03-31T07:41:11","modified_gmt":"2025-03-31T07:41:11","slug":"prueba-de-aptitud-fisica-de-mma","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2025\/03\/31\/prueba-de-aptitud-fisica-de-mma\/","title":{"rendered":"Prueba de aptitud f\u00edsica para MMA"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Si quieres entrenar MMA y eres demasiado mayor y est\u00e1s lesionado para competir, o si eres una persona sensata a la que no le gusta que le den un pu\u00f1etazo en la nariz, entonces una competici\u00f3n\/prueba de fitness de MMA te dar\u00e1 algo para entrenar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed est\u00e1 el primero: <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 x t\u00e9cnica de pie<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 barridos de pecho a pecho<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 t\u00e9cnicas de escape de montura de hip hop<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 sesiones de estudio<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 patadas frontales (10 de cada lado)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 patadas laterales (10 de cada lado)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 x saltos de rodillas (5 y luego reinicio, 5 reinicio, 5 reinicio, 5 reinicio)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5 x se extiende<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">30 x punzones rectos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">50 uppercuts<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a1Video pr\u00f3ximamente!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Comenta con tu tiempo o en nuestro sub-Reddit<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>If you want to train MMA and you&#8217;re too old &amp; injured to compete, or if you&#8217;re a sensible person who doesn&#8217;t like getting punched in the nose, then an MMA fitness competition\/test will give you something to train for. Here&#8217;s the first one &#8211; 20 x stand up technique 20 x chest to chest [&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":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_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":[784152949,784152948,784152946,34941026,23199],"class_list":["post-15840","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-bjj","tag-boxing","tag-fitness","tag-mma-2","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA Fitness Test - 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\/2025\/03\/31\/prueba-de-aptitud-fisica-de-mma\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA Fitness Test - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you want to train MMA and you&#8217;re too old &amp; injured to compete, or if you&#8217;re a sensible person who doesn&#8217;t like getting punched in the nose, then an MMA fitness competition\/test will give you something to train for. Here&#8217;s the first one &#8211; 20 x stand up technique 20 x chest to chest [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2025\/03\/31\/prueba-de-aptitud-fisica-de-mma\/\" \/>\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=\"2025-03-31T07:41:11+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":"Prueba de aptitud f\u00edsica para MMA - 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\/2025\/03\/31\/prueba-de-aptitud-fisica-de-mma\/","og_locale":"es_ES","og_type":"article","og_title":"MMA Fitness Test - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"If you want to train MMA and you&#8217;re too old &amp; injured to compete, or if you&#8217;re a sensible person who doesn&#8217;t like getting punched in the nose, then an MMA fitness competition\/test will give you something to train for. Here&#8217;s the first one &#8211; 20 x stand up technique 20 x chest to chest [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/03\/31\/prueba-de-aptitud-fisica-de-mma\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2025-03-31T07:41:11+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\/2025\/03\/31\/mma-fitness-test\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"MMA Fitness Test","datePublished":"2025-03-31T07:41:11+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/"},"wordCount":107,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["bjj","boxing","Fitness","mma","ufc"],"articleSection":["Uncategorized"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/","url":"https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/","name":"Prueba de aptitud f\u00edsica para MMA - 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Training Goals: Outcome Goals Fix Back & Neck (make them less, painfully stiff) Fix Golfer's Elbow - so it's not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"machidaHeadkick","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13182,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/04\/22\/entrenamiento-con-saco-de-boxeo-de-mma\/","url_meta":{"origin":15840,"position":1},"title":"MMA Punching Bag Workout for Beginners [2023]","author":"Dave","date":"abril 22, 2022","format":false,"excerpt":"If you want to get fit for MMA - then you must \"do\" MMA* Whilst sparring is necessary for fighters to get accumstomed with the intensity of a fight and the rush of adrenaline, hitting a punch bag is one of the best ways to build MMA specific cardiovascular fitness.\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"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":9422,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/09\/23\/entrenamiento-de-mma-en-casa-para-principiantes-sin-necesidad-de-equipo\/","url_meta":{"origin":15840,"position":2},"title":"Entrenamiento de MMA en casa para principiantes (\u00a1No requiere equipo!)","author":"Dave","date":"septiembre 23, 2018","format":false,"excerpt":"A great all-around body workout that you can do at home. I train a lot at home, sometimes outside, other times in my kid's bedroom! (ideally when she's not there, obviously). \u00a0 https:\/\/www.youtube.com\/watch?v=OBnUHLX0AWY \u00a0 The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing\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\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?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":15840,"position":3},"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. 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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":7523,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/08\/09\/por-que-los-culturistas-no-pueden-golpear\/","url_meta":{"origin":15840,"position":5},"title":"Por qu\u00e9 los culturistas no pueden golpear: aumenta tu potencia de golpe","author":"Dave","date":"agosto 9, 2017","format":false,"excerpt":"I know, I know, MMA Bellends are always sharing stuff on social media about 'He lifts but he can't fight' etc. So it's getting old, apologies...but I lifted weights and attempted to be a (very poor) bodybuilder years before doing MMA, so I have had all the 'bad mechanics' to\u2026","rel":"","context":"En \u00abMMA\u00bb","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/artes-marciales-mixtas\/"},"img":{"alt_text":"Overhand Right","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/overhandright.gif?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/15840","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=15840"}],"version-history":[{"count":7,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/15840\/revisions"}],"predecessor-version":[{"id":15847,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/15840\/revisions\/15847"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=15840"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=15840"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=15840"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}