{"id":9026,"date":"2018-04-23T07:19:37","date_gmt":"2018-04-23T07:19:37","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9026"},"modified":"2018-05-15T07:39:57","modified_gmt":"2018-05-15T07:39:57","slug":"objetivos-de-entrenamiento-para-el-verano-de-2018","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2018\/04\/23\/objetivos-de-entrenamiento-para-el-verano-de-2018\/","title":{"rendered":"Objetivos de entrenamiento para el verano de 2018"},"content":{"rendered":"<p>B\u00e1sicamente quiero convertirme en un humilde y culto luchador de MMA.<\/p>\n<p>Objetivos del entrenamiento:<\/p>\n<h2>Objetivos de resultados<\/h2>\n<ul>\n<li>Arreglar la espalda y el cuello (hacerlos menos dolorosos y r\u00edgidos)<\/li>\n<li>Arreglar <strong>Codo de golfista<\/strong> \u2013 para que no sea constantemente doloroso<\/li>\n<li>Mejorar <strong>Movilidad de la cadera izquierda<\/strong> As\u00ed que puedo hacer una patada alta izquierda\/patada circular<\/li>\n<li>Mejorar <strong>Cardio<\/strong> (a\u00fan no estoy seguro del objetivo preciso de esto, lo actualizar\u00e9)<\/li>\n<li>Completo <strong>15 repeticiones completas: sentadillas b\u00falgaras con chaleco de 5 kg<\/strong><\/li>\n<li>Completo <strong>10 repeticiones de rango completo en press de banca con mancuernas con 46 kg<\/strong><\/li>\n<li>\u2018&#039;Mantenerme en contacto&#039; con las MMA (actualmente estoy priorizando cuidar mi cuello, mi espalda y pasar tiempo con la familia, pero no quiero alejarme por completo del deporte)<\/li>\n<\/ul>\n<p><span style=\"color:#ff0000;\">\u2013Completar\/Lograr antes del 1 de julio\u2013<\/span><\/p>\n<h2>Objetivos del proceso<\/h2>\n<ul>\n<li><strong>30 minutos de yoga todos los d\u00edas y 2 clases de yoga por semana.<\/strong> (1 puede ser v\u00eda youtube)<\/li>\n<li>10 minutos de <strong>Rodar con espuma todos los d\u00edas\u00a0<\/strong><\/li>\n<li><strong>Mira la televisi\u00f3n en posici\u00f3n de sentadilla paleo o cobra<\/strong><\/li>\n<li><strong>Utilice t\u00e9cnicas de puntos gatillo y estire la cadera izquierda todos los d\u00edas.<\/strong><\/li>\n<li><strong>Codo de hielo todas las noches<\/strong> y evitar las flexiones y el press de banca con barra<\/li>\n<li>Completa 2 series de sentadillas divididas, dos veces por semana en el gimnasio del trabajo.<\/li>\n<\/ul>\n<p>MMA<\/p>\n<ul>\n<li>Griffiths M oficial completo<strong>Circuito MA una vez por semana<\/strong> (T\u00e9cnicas de levantamiento, barridos de pecho a pecho, ejercicios de tri\u00e1ngulos\/abdominales, clinch de lucha con doble pierna, t\u00e9cnica de arriba\/abajo, escapes con control lateral, escapes de montaje). Pruebe con un chaleco de 5 kg.<\/li>\n<li><strong>Practica boxeo zurdo<\/strong> \u2013 1 ronda por d\u00eda al menos<\/li>\n<li>Asistir a una clase de boxeo tailand\u00e9s o de lucha al menos una vez al mes.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Tambi\u00e9n sea m\u00e1s consciente en el trabajo: conc\u00e9ntrese en las tareas como una forma de meditaci\u00f3n (por as\u00ed decirlo).<\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_8841\" aria-describedby=\"caption-attachment-8841\" style=\"width: 480px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8841\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/tecnica\/como-lanzar-una-patada-giratoria\/patada-en-la-cabeza-de-machida\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?fit=480%2C270&amp;ssl=1\" data-orig-size=\"480,270\" data-comments-opened=\"1\" data-image-title=\"machidaHeadkick\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?fit=480%2C270&amp;ssl=1\" class=\"alignnone size-full wp-image-8841\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?resize=480%2C270&#038;ssl=1\" alt=\"Machida Patada a la cabeza\" width=\"480\" height=\"270\" \/><figcaption id=\"caption-attachment-8841\" class=\"wp-caption-text\">Yo lanzando una patada alta con la izquierda en 2019<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p>En alg\u00fan momento tambi\u00e9n necesito arreglar mi SII de una vez por todas... es un mill\u00f3n de veces mejor, pero todav\u00eda creo que es el factor limitante en mi recuperaci\u00f3n (intestino permeable = inflamaci\u00f3n).<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Entrenamiento en casa 1\u00a0<\/strong><\/p>\n<ul>\n<li>Sentadillas sumo: intervalo Tabata con pesa rusa de 8 kg<\/li>\n<li>Press militar con banda de resistencia x 2<\/li>\n<li>Prensas de puente x 2<\/li>\n<li>Press de empuje con pesa rusa x 2<\/li>\n<li>Estocadas con barra sobre la cabeza x 2 (para movilidad y fuerza)<\/li>\n<li>Sentadillas divididas b\u00falgaras x 1 en cada pierna<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Entrenamiento en casa 2<\/strong><\/p>\n<p>Circuito de MMA:<br \/>\n\u2013 Barridos de pecho a pecho<br \/>\n\u2013 Tri\u00e1ngulos<br \/>\n\u2013 Levantarse<br \/>\n\u2013 Sesiones presenciales<br \/>\n\u2013 T\u00e9cnica de encima\/debajo<br \/>\n\u2013 Piernas dobles<br \/>\n\u2013 Contador de expansi\u00f3n<br \/>\n\u2013 Patadas frontales<br \/>\n\u2013 Patadas laterales<\/p>\n<p><strong>Entrenamiento en el gimnasio<br \/>\n<\/strong><\/p>\n<ul>\n<li>Cardio de alg\u00fan tipo<\/li>\n<li>Prensa militar x 2<\/li>\n<li>Press de banca con mancuernas x 3<\/li>\n<li>Sentadillas frontales x 3<\/li>\n<li>Remo con un brazo x 2<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>I basically want to become an enlightened, humble MMA meathead. Training Goals: Outcome Goals Fix Back &amp; Neck (make them less, painfully stiff) Fix Golfer&#8217;s Elbow &#8211; so it&#8217;s not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise goal on this yet, will [&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_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_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":[5189,12504,2007,1],"tags":[84363961,784152946,11870,34941026,34918026,311798],"class_list":["post-9026","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","category-musings","category-uncategorized","tag-fitfam","tag-fitness","tag-goals","tag-mma-2","tag-nutrition-2","tag-old-man"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Training Goals for Summer 2018 - 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\/2018\/04\/23\/objetivos-de-entrenamiento-para-el-verano-de-2018\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Training Goals for Summer 2018 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"I basically want to become an enlightened, humble MMA meathead. Training Goals: Outcome Goals Fix Back &amp; Neck (make them less, painfully stiff) Fix Golfer&#8217;s Elbow &#8211; so it&#8217;s not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise goal on this yet, will [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/04\/23\/objetivos-de-entrenamiento-para-el-verano-de-2018\/\" \/>\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=\"2018-04-23T07:19:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-05-15T07:39:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif\" \/>\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":"Objetivos de entrenamiento para el verano de 2018 - 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\/2018\/04\/23\/objetivos-de-entrenamiento-para-el-verano-de-2018\/","og_locale":"es_ES","og_type":"article","og_title":"Training Goals for Summer 2018 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"I basically want to become an enlightened, humble MMA meathead. 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Ahora, quiz\u00e1s m\u00e1s que nunca, es fundamental que sigas entrenando para llevar tus habilidades de MMA al siguiente nivel. De esa forma, cuando se levanten las restricciones, estar\u00e1s m\u00e1s que preparado para competir\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/squat.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":8680,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/11\/14\/objetivos-para-el-resto-de-2017\/","url_meta":{"origin":9026,"position":1},"title":"Metas para el resto de 2017","author":"Dave","date":"noviembre 14, 2017","format":false,"excerpt":"Objetivos de entrenamiento Objetivos de resultados Movilidad de hombros: poder agarrar mis manos detr\u00e1s de mi espalda para el 1 de enero Hacer 10 levantamientos turcos con 8 kg de peso para el 1 de enero MMA: tener una estrangulaci\u00f3n de guillotina efectiva de pie y en guardia para el 1 de enero MMA: poder saltar,\u2026","rel":"","context":"En \u00abMusings\u00bb","block_context":{"text":"Musings","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/reflexiones\/"},"img":{"alt_text":"goal setting","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a.png?resize=350%2C200&ssl=1","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":9026,"position":2},"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":10651,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/14\/yoga-para-mma\/","url_meta":{"origin":9026,"position":3},"title":"Yoga para MMA","author":"Dave","date":"agosto 14, 2019","format":false,"excerpt":"Las MMA son el mejor deporte del planeta. Nada se compara con la emoci\u00f3n y la belleza de ver o participar en una pelea t\u00e9cnica (hago hincapi\u00e9 en t\u00e9cnica, personalmente no soy fan de las peleas a pu\u00f1etazos). Sin embargo, el grappling s\u00ed que te deja el cuerpo hecho polvo, con todas esas contracciones isom\u00e9tricas, empujando y tirando de tu\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"worlds greatest","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":11859,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/12\/17\/vision-general-de-la-ciencia-del-deporte-para-el-futbol\/","url_meta":{"origin":9026,"position":4},"title":"Sport Science Overview for Football [2024]","author":"Dave","date":"diciembre 17, 2020","format":false,"excerpt":"He hecho un v\u00eddeo corto sobre ciencia del deporte aplicada al f\u00fatbol. Aunque se puede aplicar a la mayor\u00eda de los deportes, incluyendo las MMA. He descubierto que la mayor\u00eda de los entrenadores son bastante anticuados: unos cretinos iracundos sin ninguna capacidad para entrenar a los jugadores en el campo, aparte de gritar vagas instrucciones\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\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":11895,"url":"https:\/\/blackbeltwhitehat.com\/es\/2021\/01\/01\/posturas-de-yoga-triang-mukha-eka-pada-paschimottanasana-o-postura-de-flexion-hacia-adelante-en-tres-partes\/","url_meta":{"origin":9026,"position":5},"title":"Posturas de yoga: Triang Mukha Eka Pada Paschimottanasana o postura de flexi\u00f3n hacia adelante en tres partes","author":"Dave","date":"enero 1, 2021","format":false,"excerpt":"Como ocurre con la gran mayor\u00eda de las posturas de yoga, esta es f\u00e1cil de pronunciar y debes asegurarte de que tu pelvis est\u00e9 en posici\u00f3n neutra y la columna vertebral alineada con su curvatura normal. Evita o modifica esta postura si t\u00fa o tu alumno tienen rigidez o alguna lesi\u00f3n en las rodillas. 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