{"id":2961,"date":"2015-05-25T15:34:00","date_gmt":"2015-05-25T15:34:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=2961"},"modified":"2016-04-27T07:36:14","modified_gmt":"2016-04-27T07:36:14","slug":"acondicionamiento-de-fuerza-para-mma-nick-curson","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2015\/05\/25\/acondicionamiento-de-fuerza-para-mma-nick-curson\/","title":{"rendered":"Fuerza y acondicionamiento para MMA \u2013 Nick Curson"},"content":{"rendered":"<p>Podcast, Joe Rogan y Nick Curson.<br \/>\nNick es el entrenador de fuerza y acondicionamiento del campe\u00f3n de UFC LW Rafael Dos Anjos<\/p>\n<p><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\/ZJmYFlvKloE?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><\/p>\n<p>Algunos puntos interesantes (parafraseados, de memoria. Por favor, escuche el podcast usted mismo para obtener informaci\u00f3n de primera mano):<br \/>\nLa fuerza para el deporte, la potencia de golpe, etc., tienen que ver con la velocidad de desarrollo de la potencia.<\/p>\n<p>Levantar objetos pesados reducir\u00e1 tu tasa de desarrollo de potencia\/potencia explosiva.<\/p>\n<p><strong>Nick hace que sus atletas realicen principalmente ejercicios pliom\u00e9tricos.<\/strong><br \/>\nLos v\u00eddeos de sus atletas los muestran haciendo ejercicios pliom\u00e9tricos de la parte superior del cuerpo, <strong>pero acostado sobre pelotas de estabilidad para que sea un movimiento de todo el cuerpo.<\/strong><\/p>\n<p><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\/uhuJ6MFhs_g?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><br \/>\n<strong>Aboga por entrenar mucho en superficies inestables<\/strong>, diciendo que la fuerza y la fortaleza desarrollada por el pie es absolutamente crucial. \u00a0<strong>Tambi\u00e9n dice que trabajar en superficies inestables ayuda a desarrollar las v\u00edas neuronales entre las piernas y la columna vertebral.<\/strong><\/p>\n<p>Dice que el entrenamiento de fuerza debe enfatizar la parte \u2018negativa\u2019\/exc\u00e9ntrica de un movimiento, idealmente utilizando un ejercicio de estilo pliom\u00e9trico donde la parte conc\u00e9ntrica es mucho m\u00e1s r\u00e1pida que la exc\u00e9ntrica.<\/p>\n<p><strong>Tambi\u00e9n recomienda entrenar de puntillas. Por ejemplo, hacer sentadillas con algo debajo de los talones para apoyarse sobre la punta de los pies.<\/strong>. Esto es para que el atleta se acostumbre a moverse sobre las puntas de los pies, en lugar de hacerlo de forma lenta y pesada, etc.<\/p>\n<p>Desafortunadamente, no revela un \u201cPlan de entrenamiento de Nick Curson\u201d completo, pero puedes agregar f\u00e1cilmente algunos ejercicios pliom\u00e9tricos en superficies inestables y algunas sentadillas en punta de pie.<\/p>\n<p>Los ejercicios de fortalecimiento de pies son muy populares entre Nick Curson y los entrenadores de movilidad y movimiento que est\u00e1n ingresando ahora en MMA.<\/p>\n<p><a href=\"http:\/\/www.exrx.net\/WeightExercises\/GluteusMaximus\/DBSingleLegStiffLegDeadlift.html\">Peso muerto con una sola pierna<\/a> Son geniales (aseg\u00farate de calentar bien antes de intentarlo). Los pesos muertos laterales a una pierna tambi\u00e9n son buenos: imagina que est\u00e1s lanzando una patada lateral y mu\u00e9vete hacia adelante y hacia atr\u00e1s hasta la posici\u00f3n de patada lateral, manteniendo la patada est\u00e1tica si es posible.<\/p>\n<p><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\/fJ_0z1Z8IlY?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><\/p>\n<p><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\/r0JKNlxzuJE?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=42&#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><\/p>","protected":false},"excerpt":{"rendered":"<p>Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos 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 development. Lifting heavy will reduce your [&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":"Strength & Conditioning for MMA - Nick Curson","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":[5189],"tags":[56231,34941026,358681711,12884306,227865940],"class_list":["post-2961","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-conditioning","tag-mma-2","tag-nick-curson","tag-rafael-dos-anjos","tag-ufc-180"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Strength &amp; Conditioning for MMA - Nick Curson - 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\/2015\/05\/25\/acondicionamiento-de-fuerza-para-mma-nick-curson\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strength &amp; Conditioning for MMA - Nick Curson - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos 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 development. Lifting heavy will reduce your [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2015\/05\/25\/acondicionamiento-de-fuerza-para-mma-nick-curson\/\" \/>\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=\"2015-05-25T15:34:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-27T07:36:14+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=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Strength &amp; Conditioning for MMA - Nick Curson - 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\/2015\/05\/25\/acondicionamiento-de-fuerza-para-mma-nick-curson\/","og_locale":"es_ES","og_type":"article","og_title":"Strength &amp; Conditioning for MMA - Nick Curson - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos 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 development. Lifting heavy will reduce your [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/05\/25\/acondicionamiento-de-fuerza-para-mma-nick-curson\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-05-25T15:34:00+00:00","article_modified_time":"2016-04-27T07:36:14+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2015\/05\/25\/strength-conditioning-for-mma-nick-curson\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/05\/25\/strength-conditioning-for-mma-nick-curson\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Strength &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":11382,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/01\/27\/entrenamiento-pliometrico-de-mma\/","url_meta":{"origin":2961,"position":1},"title":"Entrenamiento pliom\u00e9trico de MMA","author":"Dave","date":"enero 27, 2020","format":false,"excerpt":"La potencia es uno de los atributos f\u00edsicos m\u00e1s importantes que puede poseer un luchador. Puede marcar la diferencia entre una victoria por nocaut y una derrota. \u00bfCu\u00e1ntas veces has visto a un luchador ir perdiendo en las tarjetas de los jueces y, al final, ganar el combate por nocaut?","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":[]},{"id":2700,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/02\/26\/ejercicios-pliometricos-para-fuerza-y-potencia\/","url_meta":{"origin":2961,"position":2},"title":"Ejercicios pliom\u00e9tricos para fuerza y potencia","author":"Dave","date":"febrero 26, 2015","format":false,"excerpt":"En este estudio, las mujeres completaron un protocolo de entrenamiento de 6 semanas que consist\u00eda en flexiones r\u00e1pidas o flexiones pliom\u00e9tricas (ca\u00edda libre desde las rodillas y empuje explosivo hacia arriba, 1 repetici\u00f3n cada 4 segundos). El grupo de flexiones pliom\u00e9tricas experiment\u00f3 mejoras significativamente mayores que el grupo de flexiones de doble empuje en el lanzamiento de bal\u00f3n medicinal:\u2026","rel":"","context":"En \u00abMMA\u00bb","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/artes-marciales-mixtas\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":16015,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/08\/14\/programa-de-pliometria-para-mma-2025-pdf\/","url_meta":{"origin":2961,"position":3},"title":"Plyometrics Exercises for MMA [2025] .pdf","author":"Dave","date":"agosto 14, 2025","format":false,"excerpt":"Los ejercicios pliom\u00e9tricos son movimientos explosivos basados en saltos. Utilizan el ciclo de estiramiento-acortamiento para aumentar la potencia. Esto es perfecto para los golpes r\u00e1pidos y los derribos de las MMA (fuente). *Ejerc\u00edtese bajo su propia responsabilidad: los ejercicios pliom\u00e9tricos conllevan un riesgo relativamente alto de lesiones; siempre caliente y aseg\u00farese de tener la t\u00e9cnica correcta*. El PDF est\u00e1 cerca de\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\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":15455,"url":"https:\/\/blackbeltwhitehat.com\/es\/2024\/09\/12\/programa-del-metodo-conjugado-de-mma-pdf-2024\/","url_meta":{"origin":2961,"position":4},"title":"MMA \u00a0Conjugate Method Program .pdf [2025]","author":"Dave","date":"septiembre 12, 2024","format":false,"excerpt":"El m\u00e9todo conjugado de MMA parece complicado, pero recuerda que consta de 3 componentes principales: ejercicios din\u00e1micos, levantamientos de m\u00e1ximo esfuerzo y levantamientos accesorios. Esto es ideal para MMA, ya que genera estr\u00e9s y, por lo tanto, fuerza una adaptaci\u00f3n que desarrolla potencia y fuerza. En lugar de un programa de acondicionamiento periodizado, puedes\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/etiqueta\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/ktmefFbfbUU\/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":2961,"position":5},"title":"Entrenamiento cruzado para MMA \u2013 Infograf\u00eda","author":"Dave","date":"mayo 6, 2019","format":false,"excerpt":"El entrenamiento cruzado es fundamental para desarrollar la fuerza muscular general y llevar tu condici\u00f3n f\u00edsica al siguiente nivel. No importa cu\u00e1nto tiempo pases en el ring, realizar los mismos movimientos una y otra vez solo te llevar\u00e1 hasta cierto punto. 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