{"id":8478,"date":"2017-11-06T10:30:36","date_gmt":"2017-11-06T10:30:36","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8478"},"modified":"2017-11-06T10:41:39","modified_gmt":"2017-11-06T10:41:39","slug":"entrenamiento-gsp","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2017\/11\/06\/entrenamiento-gsp\/","title":{"rendered":"Entrenamiento GSP"},"content":{"rendered":"<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8479\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/11\/06\/entrenamiento-gsp\/gspworkout\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?fit=1500%2C500&amp;ssl=1\" data-orig-size=\"1500,500\" 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=\"GSPWorkout\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?fit=1024%2C341&amp;ssl=1\" class=\"alignnone size-full wp-image-8479\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=1500%2C500&#038;ssl=1\" alt=\"Entrenamiento GSP\" width=\"1500\" height=\"500\" \/><\/p>\n<p>GSP: un chico encantador, un gran luchador y un potencial modelo de ropa interior.<\/p>\n<p>GSP gan\u00f3 masa muscular considerable para su pelea con Michael Bisping, vemos c\u00f3mo puedes hacer lo mismo.<\/p>\n<h2>Para ganar masa necesitas calor\u00edas<\/h2>\n<p>GSP puede presentarse a las peleas luciendo como si estuviera a punto de subir al escenario en un espect\u00e1culo de culturismo, pero parece que aument\u00f3 mucho su masa muscular para su pelea de peso mediano con Bisping.<\/p>\n<p>El v\u00eddeo a continuaci\u00f3n muestra lo hinchado que estaba, presumiblemente por comer todas esas calor\u00edas adicionales.<\/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\/BeYjw6Yu4Js?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>Aumentar peso y entrenar MMA implica una cantidad considerable de calor\u00edas. Calculo que unas 4500.<\/p>\n<p>La manera m\u00e1s f\u00e1cil de obtener m\u00e1s calor\u00edas es a\u00f1adir batidos a tu dieta. Prueba esta receta:<br \/>\n\u2013 1 lata de leche de coco 50%* (evite los cartones, contienen aproximadamente 3% de leche de coco y 97% de agua)<br \/>\n\u2013 Medio aguacate<br \/>\n\u2013 30 g de semillas de c\u00e1\u00f1amo<br \/>\n\u2013 5 ml de aceite de pescado<br \/>\n\u2013 10 g de mantequilla de man\u00ed<br \/>\n\u2013 1\/2 pl\u00e1tano<\/p>\n<p>Si tu licuadora y tu est\u00f3mago lo pueden soportar, est\u00e1s hablando de aproximadamente 1200 calor\u00edas por batido.<\/p>\n<p>GSP habr\u00eda reducido su consumo de calor\u00edas, carbohidratos y l\u00edquidos antes de la pelea para asegurarse de llegar al peso. Sin embargo, si quieres masa muscular y definici\u00f3n, primero debes ganar masa muscular con un programa de ejercicios a medida y mucha comida.<\/p>\n<h2>Levantamiento de pesas<\/h2>\n<p>Si deseas ganar masa, tendr\u00e1s que concentrarte en &quot;movimientos compuestos&quot;, como sentadillas y levantamientos de peso muerto.<\/p>\n<p>Evite ejercicios de aislamiento, como flexiones de tr\u00edceps.<\/p>\n<p>Los movimientos compuestos tambi\u00e9n son mejores para las MMA, ya que son m\u00e1s funcionales y crean una cadena cin\u00e9tica &quot;mejor&quot;.<\/p>\n<p>Usar el tr\u00edceps de forma aislada entrena el sistema nervioso para usarlo de forma aislada, lo cual es perjudicial para las MMA. Al extender el brazo y usar el tr\u00edceps, se busca que todo el cuerpo se coordine y genere potencia adicional, como al dar un pu\u00f1etazo.<\/p>\n<blockquote><p>Usar el tr\u00edceps de forma aislada entrena tu sistema nervioso para usar el tr\u00edceps de forma aislada, lo cual es terrible para las MMA.<\/p><\/blockquote>\n<p>Los movimientos compuestos, como los pesos muertos, representan un movimiento de levantamiento que se transferir\u00e1 a las MMA y a la lucha libre con mucha m\u00e1s fluidez.<\/p>\n<p>Una advertencia sobre las sentadillas y los levantamientos de peso muerto: son incre\u00edbles para desarrollar fuerza y masa, pero tambi\u00e9n son excelentes para provocar lesiones.<\/p>\n<p>P\u00eddele a alguien que revise tu t\u00e9cnica y empieza con un poco m\u00e1s de repeticiones (5 o 6 para peso muerto, 10-12 para sentadillas). Si no consigues que alguien revise tu t\u00e9cnica, gr\u00e1balo y p\u00eddele a un amigo, a un entrenador o eval\u00faa tu t\u00e9cnica t\u00fa mismo compar\u00e1ndola con un video de la t\u00e9cnica correcta.<\/p>\n<h3>El peso muerto<\/h3>\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\/-4qRntuXBSc?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<h3>La sentadilla<\/h3>\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\/Dy28eq2PjcM?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=9&#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>Puedes optar por el press de banca o no. Si quieres parecerte a GSP, vale la pena incluirlo, pero, repito, no se ajusta al principio SAID. Acostarse en un banco no replica un movimiento de pu\u00f1etazo.<\/p>\n<p>Te recomendar\u00eda calentar con algunos &#039;golpes de cable&#039; muy suaves y hacer 2 series de press de banca (3 a la vez) y terminar con algunos lanzamientos de bala con bal\u00f3n medicinal o pases de pecho:<\/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\/l3ZbtiNbBN0?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>Realizar ejercicios de pecho de pie desarrollar\u00e1 una cadena cin\u00e9tica m\u00e1s aplicable a las MMA. Realizar press de banca tumbado entrena el sistema neuromuscular para activar el pecho, los hombros y los tr\u00edceps, sin activar el core, las caderas, las piernas, etc.<\/p>\n<blockquote><p><strong>El principio SAID<\/strong><\/p>\n<p>Adaptaci\u00f3n espec\u00edfica a las demandas impuestas<\/p><\/blockquote>\n<p>&nbsp;<\/p>\n<h2>Entrenamiento de agilidad<\/h2>\n<p>GSP practica muchos ejercicios pliom\u00e9tricos y es famoso por su pr\u00e1ctica de gimnasia. Fue uno de los primeros luchadores de MMA en promover el uso de la gimnasia para mejorar su rendimiento en la jaula.<\/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\/DTLS5iX3fC4?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<hr \/>\n<h2>Posible programa de entrenamiento del GSP<\/h2>\n<hr \/>\n<p><strong>D\u00eda 1<\/strong><\/p>\n<p><span style=\"text-decoration:underline;\">Calentamiento\u00a0<\/span><\/p>\n<p>3 rondas de boxeo de sombra con chaleco lastrado<\/p>\n<p>Calentamiento de movilidad: c\u00edrculos con los brazos, encogimientos de hombros, balanceos de piernas<\/p>\n<p>Movimientos gimn\u00e1sticos b\u00e1sicos: paradas de manos caminando, ponerse de pie con volteretas hacia adelante, volteretas hacia atr\u00e1s con volteretas hacia arriba.<\/p>\n<p><span style=\"text-decoration:underline;\">Peso muerto<\/span><\/p>\n<p>2 series de calentamiento<\/p>\n<p>5 series de 3 repeticiones<\/p>\n<p><span style=\"text-decoration:underline;\">Ejercicios pliom\u00e9tricos<\/span><\/p>\n<p>Estocadas con salto: 4 series de 10 repeticiones<\/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\/1ExU8445rbU?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=15&#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>&nbsp;<\/p>\n<p>Saltos de profundidad: 4 series de 6 repeticiones<\/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\/AzPJZHOmGEg?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>&nbsp;<\/p>\n<p>Empujones de merodeador: 2 series de 1 minuto de empuje continuo<\/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\/p8VzSoB-N8s?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>&nbsp;<\/p>\n<hr \/>\n<p><strong>D\u00eda 2<\/strong><\/p>\n<p><span style=\"text-decoration:underline;\">Calentamiento<\/span><\/p>\n<p>3 rondas de boxeo de sombra con chaleco lastrado<\/p>\n<p>Calentamiento de movilidad: c\u00edrculos con los brazos, encogimientos de hombros, balanceos de piernas<\/p>\n<p>Movimientos gimn\u00e1sticos b\u00e1sicos: paradas de manos caminando, ponerse de pie con volteretas hacia adelante, volteretas hacia atr\u00e1s con volteretas hacia arriba.<\/p>\n<p><span style=\"text-decoration:underline;\">Press con barra<\/span><\/p>\n<p>5 series de 4 repeticiones<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration:underline;\">Pase de pecho con bal\u00f3n medicinal<\/span><\/p>\n<p>4 series de 6 repeticiones<\/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\/eexkwGFEd3M?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>&nbsp;<\/p>\n<p><span style=\"text-decoration:underline;\">Limpiezas con pesas rusas<\/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\/dZc0B8vz2UA?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=61&#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>&nbsp;<\/p>\n<p><span style=\"text-decoration:underline;\">Flexiones de parada de manos<\/span><\/p>\n<p>3 series de repeticiones m\u00e1ximas<\/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\/rOb5O1RSys0?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=29&#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>&nbsp;<\/p>\n<hr \/>\n<p><strong>D\u00eda 3<\/strong><\/p>\n<p><span style=\"text-decoration:underline;\">Escalada de cuerda desde posici\u00f3n sentada<\/span><\/p>\n<p>3 series de &#039;arriba y abajo&#039;\u2018<\/p>\n<p><span style=\"text-decoration:underline;\">Anillos ol\u00edmpicos<\/span><\/p>\n<p>Remo con un brazo en anillas: 2 series de 12 repeticiones en cada brazo<\/p>\n<p>Muscle Ups \u2013 2 series de 6-10 repeticiones<\/p>\n<p>&nbsp;<\/p>\n<p>Para obtener m\u00e1s ideas sobre c\u00f3mo comenzar con ejercicios de gimnasia, vea el video a continuaci\u00f3n:<\/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\/ZKAd4az6Z7Y?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=191&#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>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>*\u201dPosible\u201d \u2013 \u00e9sta es mi mejor suposici\u00f3n.<br \/>\nGSP tendr\u00e1 su programa periodizado de manera que est\u00e9 dividido en secciones: fases de desarrollo de fuerza, fases de conversi\u00f3n de fuerza en potencia y fases en las que buscar\u00e1 replicar los movimientos de MMA lo m\u00e1s fielmente posible.<\/p>\n<p>\u00a1Ten mucho cuidado de no entrenar demasiado!<\/p>\n<p>Los ejercicios pliom\u00e9tricos y el levantamiento de pesas son excelentes, pero tambi\u00e9n queman el sistema nervioso central y pueden provocar agotamiento muy r\u00e1pido.<\/p>\n<p>Si entrenas MMA 4 veces a la semana, por ejemplo, la mayor parte de tu fuerza y estado f\u00edsico se pueden obtener entrenando en esas clases si te esfuerzas lo suficiente.<\/p>\n<p>Utilice un programa de fuerza completa con precauci\u00f3n y reduzca su entrenamiento de MMA para adaptarlo.<\/p>\n<p>V\u00e9ase tambi\u00e9n mi <a href=\"https:\/\/blackbeltwhitehat.com\/es\/artes-marciales-mixtas\/nutricion\/protocolo-definitivo-de-recuperacion-de-mma\/\">Art\u00edculo sobre la recuperaci\u00f3n de MMA<\/a>.<\/p>\n<p>Para m\u00e1s ideas vea el <a href=\"https:\/\/blackbeltwhitehat.com\/es\/2015\/12\/28\/entrenamiento-funcional-de-pecho\/\">Ejercicios funcionales para el pecho<\/a> Entrada de blog.<\/p>\n<blockquote><p><em>Entrena bajo tu propio riesgo: la t\u00e9cnica para el levantamiento de pesas es tan importante como para MMA y BJJ.<\/em><\/p><\/blockquote>","protected":false},"excerpt":{"rendered":"<p>GSP &#8211; a lovely chap, great fighter and a potential underwear model. GSP put on some serious mass for his fight with Micheal Bisping, we look at how you can do the same. To Build Mass You Need Calories GSP might turn up to fights looking like he&#8217;s about to step on stage at a [&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":[29971,5189,12504,1677],"tags":[784152948,2443,84363961,784152946,748920,34941026,34918026,825,67,56232,23199,3612],"class_list":["post-8478","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","category-nutrition","tag-boxing","tag-canada","tag-fitfam","tag-fitness","tag-gsp","tag-mma-2","tag-nutrition-2","tag-sport","tag-sports","tag-strength","tag-ufc","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>GSP Workout - 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\/11\/06\/entrenamiento-gsp\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"GSP Workout - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"GSP &#8211; a lovely chap, great fighter and a potential underwear model. GSP put on some serious mass for his fight with Micheal Bisping, we look at how you can do the same. To Build Mass You Need Calories GSP might turn up to fights looking like he&#8217;s about to step on stage at a [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/11\/06\/entrenamiento-gsp\/\" \/>\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=\"2017-11-06T10:30:36+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-11-06T10:41:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg\" \/>\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=\"5 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Entrenamiento GSP - 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\/2017\/11\/06\/entrenamiento-gsp\/","og_locale":"es_ES","og_type":"article","og_title":"GSP Workout - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"GSP &#8211; a lovely chap, great fighter and a potential underwear model. GSP put on some serious mass for his fight with Micheal Bisping, we look at how you can do the same. 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Ha estado entre los 5 mejores pesos medios durante a\u00f1os y ha peleado en la UFC durante m\u00e1s de una d\u00e9cada. 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Si bien se ha puesto de moda hace relativamente poco, ha sido un protocolo de salud durante cientos de a\u00f1os. \u00a1El ayuno es tan antiguo que es nuevo! Existen diferentes tipos de ayuno. 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