{"id":8315,"date":"2017-10-25T18:31:35","date_gmt":"2017-10-25T18:31:35","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8315"},"modified":"2020-01-21T09:58:12","modified_gmt":"2020-01-21T09:58:12","slug":"infografia-de-acondicionamiento-de-fuerza-para-mma","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2017\/10\/25\/infografia-de-acondicionamiento-de-fuerza-para-mma\/","title":{"rendered":"Infograf\u00eda de fuerza y acondicionamiento de MMA"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Un trabajo en progreso... vea nuestro <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/23\/programa-de-acondicionamiento-de-fuerza-para-mma-en-pdf\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Programa de fuerza y acondicionamiento de MMA y PDF aqu\u00ed (se abre en una nueva pesta\u00f1a)\">Programa de fuerza y acondicionamiento de MMA y pdf aqu\u00ed<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1088\" height=\"5875\" data-attachment-id=\"8323\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/10\/25\/infografia-de-acondicionamiento-de-fuerza-para-mma\/infographicmmastrengthconditioning-3\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?fit=1088%2C5875&amp;ssl=1\" data-orig-size=\"1088,5875\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"InfographicMMAstrengthConditioning\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?fit=190%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1088%2C5875&#038;ssl=1\" alt=\"infograf\u00eda de MMA\" class=\"wp-image-8323\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Tambi\u00e9n recomendar\u00eda hacer mucho trabajo a una pierna, como sentadillas b\u00falgaras, ejercicios pliom\u00e9tricos a una pierna (tenga cuidado con las lesiones con los ejercicios pliom\u00e9tricos) y sentadillas a una pierna, adem\u00e1s de las sentadillas tradicionales y\/o el peso muerto. La mayor\u00eda de las t\u00e9cnicas de MMA implican apoyarse en una pierna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Haz lo que funcione para ti\u2026para m\u00ed. <a href=\"https:\/\/blackbeltwhitehat.com\/es\/artes-marciales-mixtas\/nutricion\/protocolo-definitivo-de-recuperacion-de-mma\/\">recuperaci\u00f3n<\/a> es bastante malo, as\u00ed que cuando estaba entrenando para una competencia o pelea llegaba 20 minutos antes al entrenamiento, calentaba, hac\u00eda 1 o 2 series de sentadillas, o ejercicios pliom\u00e9tricos, o remo con barra, y luego entraba al entrenamiento de MMA.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Descubr\u00ed que combinando una sesi\u00f3n de fuerza muy corta y luego tratando el entrenamiento como un entrenamiento cardiovascular, pod\u00eda recuperarme mucho m\u00e1s r\u00e1pido que haciendo dos sesiones separadas m\u00e1s largas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recomendar\u00eda un entrenador o mentor para ense\u00f1ar ejercicios de levantamiento de potencia y levantamientos ol\u00edmpicos. Estos son los mejores ejercicios para desarrollar una base s\u00f3lida de fuerza y potencia, pero tambi\u00e9n son la peor forma de lesionarse si se realizan incorrectamente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No se puede desarrollar fuerza de &quot;lucha&quot; con pesas, es necesario luchar y &quot;mover cuerpos&quot;, no pesas sim\u00e9tricas.<\/p>","protected":false},"excerpt":{"rendered":"<p>Bit of a work in progress&#8230;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 deadlifts. Most MMA techniques involve [&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":[29971,5189,12504],"tags":[104722,189284,784152946,5865,10343,1616,822744,34941026,67,23199],"class_list":["post-8315","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","tag-crossfit","tag-fitnes","tag-fitness","tag-graphic-design","tag-gym","tag-illustrator","tag-infographic","tag-mma-2","tag-sports","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA Strength &amp; Conditioning Infographic - 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\/2017\/10\/25\/infografia-de-acondicionamiento-de-fuerza-para-mma\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA Strength &amp; Conditioning Infographic - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Bit of a work in progress&#8230;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 deadlifts. Most MMA techniques involve [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/10\/25\/infografia-de-acondicionamiento-de-fuerza-para-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=\"2017-10-25T18:31:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-01-21T09:58:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png\" \/>\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 Strength &amp; Conditioning Infographic - 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\/2017\/10\/25\/infografia-de-acondicionamiento-de-fuerza-para-mma\/","og_locale":"es_ES","og_type":"article","og_title":"MMA Strength &amp; Conditioning Infographic - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Bit of a work in progress&#8230;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 deadlifts. Most MMA techniques involve [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/10\/25\/infografia-de-acondicionamiento-de-fuerza-para-mma\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2017-10-25T18:31:35+00:00","article_modified_time":"2020-01-21T09:58:12+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png","type":"","width":"","height":""}],"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\/2017\/10\/25\/mma-strength-conditioning-infographic\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2017\/10\/25\/mma-strength-conditioning-infographic\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"MMA Strength &amp; 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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":2700,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/02\/26\/ejercicios-pliometricos-para-fuerza-y-potencia\/","url_meta":{"origin":8315,"position":1},"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":11382,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/01\/27\/entrenamiento-pliometrico-de-mma\/","url_meta":{"origin":8315,"position":2},"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":10965,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/23\/programa-de-acondicionamiento-de-fuerza-para-mma-en-pdf\/","url_meta":{"origin":8315,"position":3},"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":17426,"url":"https:\/\/blackbeltwhitehat.com\/es\/2026\/04\/08\/entrenamiento-de-resistencia-de-una-sola-serie-pliometrica-la-ciencia-de-la-dosis-minima-efectiva\/","url_meta":{"origin":8315,"position":4},"title":"Entrenamiento de resistencia y pliometr\u00eda con una sola serie: La ciencia de la dosis m\u00ednima efectiva","author":"Dave","date":"abril 8, 2026","format":false,"excerpt":"Entrenamiento de resistencia y pliometr\u00eda de una sola serie: La ciencia de la dosis m\u00ednima efectiva. Una gu\u00eda de 12 semanas basada en evidencia para desarrollar fuerza y potencia con un volumen m\u00ednimo. En resumen: El entrenamiento de una sola serie es efectivo. Es ideal para padres que trabajan o para cualquiera que no tenga la motivaci\u00f3n para ir al gimnasio durante m\u00e1s de una hora. Adem\u00e1s\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":11778,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/10\/06\/programa-de-entrenamiento-de-mma-de-6-semanas\/","url_meta":{"origin":8315,"position":5},"title":"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2025]","author":"Dave","date":"octubre 6, 2020","format":false,"excerpt":"Programa de entrenamiento de MMA de 6 semanas en PDF: despl\u00e1zate hasta el final para descargar la versi\u00f3n en PDF del programa. Lo m\u00e1s dif\u00edcil de empezar es, bueno, empezar. Supongo que es buena idea posponer un poco el inicio de las MMA, puede ser bastante duro, especialmente\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":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/8315","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=8315"}],"version-history":[{"count":7,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/8315\/revisions"}],"predecessor-version":[{"id":11329,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/8315\/revisions\/11329"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=8315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=8315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=8315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}