{"id":10685,"date":"2019-08-20T08:41:00","date_gmt":"2019-08-20T08:41:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=10685"},"modified":"2025-08-14T10:49:40","modified_gmt":"2025-08-14T10:49:40","slug":"pliometria-para-mma","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/pliometria-para-mma\/","title":{"rendered":"Treinamento pliom\u00e9trico para MMA \u00b7 2025 \u00b7 PDF inclu\u00eddo \u2714"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u00daltima atualiza\u00e7\u00e3o \u2013 31 de dezembro de 2021<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mma-plyometric-workout\">Treino pliom\u00e9trico de MMA<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Os exerc\u00edcios pliom\u00e9tricos s\u00e3o indiscutivelmente a melhor maneira de desenvolver pot\u00eancia explosiva \u2013 os levantamentos ol\u00edmpicos sendo o caminho oposto. Ambos desenvolvem a &quot;taxa de for\u00e7a&quot; ao direcionar as fibras musculares do tipo IIb, de contra\u00e7\u00e3o r\u00e1pida, de uma maneira espec\u00edfica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Frequentemente apontada como a pe\u00e7a que faltava entre o exerc\u00edcio de resist\u00eancia e a corrida de velocidade, a pliometria pode fazer uma enorme diferen\u00e7a no seu desempenho em MMA e Jiu-Jitsu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os exerc\u00edcios pliom\u00e9tricos s\u00e3o incr\u00edveis para melhorar o condicionamento f\u00edsico e a aptid\u00e3o funcional, mas tamb\u00e9m s\u00e3o \u00f3timos para causar les\u00f5es. Comece com 2 ou 3 s\u00e9ries no final de uma sess\u00e3o de condicionamento antes de aumentar gradualmente para 8 ou mais s\u00e9ries.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pessoalmente, fa\u00e7o 4 ou 5 s\u00e9ries de pliometria por semana e s\u00f3. Se a longevidade for uma preocupa\u00e7\u00e3o, v\u00e1 com calma com a pliometria.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exerc\u00edcios pliom\u00e9tricos s\u00e3o \u00f3timos, mas n\u00e3o exagere ou voc\u00ea pode se lesionar! <\/strong><\/p>\n\n\n\n<h2 class=\"has-text-color wp-block-heading\" id=\"mma-plyometric-workout\" style=\"color:#a30000\">Treino pliom\u00e9trico de MMA<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Saltos de Profundidade Rotacional 2 x 10 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Arremesso de bola medicinal seguido de flex\u00e3o de bra\u00e7o (2 s\u00e9ries de 8 repeti\u00e7\u00f5es)<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10370\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/28\/treino-funcional-de-peito\/plyometricchestpress\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" 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=\"plyometricchestpress\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;A Bouncier Medicine Ball Works Better&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?resize=444%2C250&#038;ssl=1\" alt=\"exerc\u00edcio pliom\u00e9trico de MMA\" class=\"wp-image-10370\" \/><figcaption>Uma bola medicinal mais el\u00e1stica funciona melhor.<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Agachamentos com salto (tamb\u00e9m conhecidos como paraquedas) 2 x 12<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Box Drill \u2013 10 &#039;saltos&#039; x 2<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Rolamento de jud\u00f4 com salto grupado 2 x 6<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Burpee com extens\u00e3o de bra\u00e7os e salto com os joelhos no ch\u00e3o (2 x 10)<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Flex\u00f5es pliom\u00e9tricas laterais com BOSU (ou bola medicinal) \u2013 12 x 2<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10373\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/28\/treino-funcional-de-peito\/bosupressups\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" 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=\"BOSUPressups\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;BOSU Plyometric Press ups&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=444%2C250&#038;ssl=1\" alt=\"Flex\u00f5es pliom\u00e9tricas BOSU\" class=\"wp-image-10373\" \/><figcaption>Flex\u00f5es pliom\u00e9tricas BOSU<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<iframe loading=\"lazy\" src=\"https:\/\/docs.google.com\/spreadsheets\/d\/e\/2PACX-1vQzARgKN5DdSzKXRKTNI-BeN1ARgTiopeE8U1F7Mb_fVkOtHUCSexWD-qnGx2RzoD7-fhMaJ-bC-osY\/pubhtml?widget=true&#038;headers=false\" frameborder=\"0\" width=\"100%\" height=\"560\" marginheight=\"0\" marginwidth=\"0\" allowfullscreen=\"true\" mozallowfullscreen=\"true\" webkitallowfullscreen=\"true\"><\/iframe>\n\n\n<h2 class=\"has-blue-color has-text-color wp-block-heading\" id=\"complex-training\">Treinamento Complexo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Combinar exerc\u00edcios de resist\u00eancia com pliometria \u00e9 outra \u00f3tima maneira de incorporar a pliometria ao seu treinamento.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pessoalmente, n\u00e3o gosto de treinos longos, especialmente pliom\u00e9tricos. Treinos curtos e intensos s\u00e3o melhores, pois permitem trabalhar a pot\u00eancia explosiva e as fibras musculares de contra\u00e7\u00e3o r\u00e1pida.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode variar um pouco o treino com exerc\u00edcios complexos. A ideia \u00e9 que, ao realizar uma pequena quantidade de exerc\u00edcios de resist\u00eancia &quot;padr\u00e3o&quot; antes dos exerc\u00edcios pliom\u00e9tricos, voc\u00ea aquece tanto o sistema nervoso quanto os m\u00fasculos espec\u00edficos.<\/p>\n\n\n\n<h3 class=\"has-blue-color has-text-color wp-block-heading\" id=\"example-complex-training-workout\"><strong>Exemplo de treino complexo<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Agachamento frontal: 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Saltos com os joelhos no peito \u2013 2 s\u00e9ries de 6 repeti\u00e7\u00f5es<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Supino com barra \u2013 2 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Flex\u00f5es pliom\u00e9tricas \u2013 2 s\u00e9ries de 5 repeti\u00e7\u00f5es<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Eleva\u00e7\u00e3o de pernas na barra fixa: 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Arremessos de bola medicinal: 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/complextraining.pdf\">Aqui est\u00e1 um artigo acad\u00eamico.<\/a> sobre treinamento complexo<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"has-text-color wp-block-heading\" id=\"add-on-technique\" style=\"color:#00a30b\">T\u00e9cnica de Adi\u00e7\u00e3o<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Minha maneira pessoal de abordar o treinamento de for\u00e7a e condicionamento f\u00edsico.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Digamos que voc\u00ea seja um lutador profissional de MMA. Voc\u00ea j\u00e1 treina 7 vezes por semana \u2013 as sess\u00f5es de MMA, Muay Thai, Jud\u00f4, Luta Livre e Jiu-Jitsu Brasileiro precisam se encaixar na sua rotina semanal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea realmente quer fazer mais 3 sess\u00f5es de treinamento de for\u00e7a e condicionamento na academia?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por experi\u00eancia pr\u00f3pria, diria que n\u00e3o, definitivamente n\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Em vez disso, sugiro adicionar exerc\u00edcios pliom\u00e9tricos antes ou depois (ou at\u00e9 mesmo durante) suas sess\u00f5es de MMA e, em seguida, descansar mais no dia seguinte, em vez de ir \u00e0 academia \u00e0s 6h da manh\u00e3 para uma sess\u00e3o de for\u00e7a e condicionamento.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por exemplo, digamos que voc\u00ea esteja treinando Muay Thai e usando os pads.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ap\u00f3s as duas primeiras s\u00e9ries, fa\u00e7a 8 saltos com os joelhos ao peito sobre os colchonetes. Em seguida, ao final das duas s\u00e9ries seguintes, fa\u00e7a 6 flex\u00f5es pliom\u00e9tricas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o treine em excesso! <\/p>\n\n\n\n<p class=\"has-text-align-center has-white-color has-text-color has-background wp-block-paragraph\" style=\"background-color:#a30018\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/plyometrics-for-mma-sheet1.pdf\">Baixe o PDF do treino pliom\u00e9trico aqui.<\/a><\/p>\n\n\n\n<p class=\"has-text-align-center has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\">Veja o meu <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/\">Artigo sobre recupera\u00e7\u00e3o p\u00f3s-MMA aqui!<\/a> (\u00c9 muito bom)<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<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\/wxJldzXoXMw?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#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>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>Last updated &#8211; 31st December, 2021 MMA Plyometric Workout Plyometrics are arguably the best way to build explosive power &#8211; Olympic Lifts being the other way. Both develop &#8216;the rate of force&#8217; by targeting Type IIb, fast twitch muscle fibres in a specific way. Often touted as the missing link between resistance exercise and sprinting, [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","footnotes":""},"class_list":["post-10685","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714 - 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\/pt\/fitness\/pliometria-para-mma\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Last updated &#8211; 31st December, 2021 MMA Plyometric Workout Plyometrics are arguably the best way to build explosive power &#8211; Olympic Lifts being the other way. Both develop &#8216;the rate of force&#8217; by targeting Type IIb, fast twitch muscle fibres in a specific way. Often touted as the missing link between resistance exercise and sprinting, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/pliometria-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:modified_time\" content=\"2025-08-14T10:49:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Treinamento pliom\u00e9trico para MMA \u00b7 2025 \u00b7 PDF inclu\u00eddo \u2714 - Blog de Fitness e 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\/pt\/fitness\/pliometria-para-mma\/","og_locale":"pt_PT","og_type":"article","og_title":"Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Last updated &#8211; 31st December, 2021 MMA Plyometric Workout Plyometrics are arguably the best way to build explosive power &#8211; Olympic Lifts being the other way. Both develop &#8216;the rate of force&#8217; by targeting Type IIb, fast twitch muscle fibres in a specific way. Often touted as the missing link between resistance exercise and sprinting, [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/pliometria-para-mma\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2025-08-14T10:49:40+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif","type":"","width":"","height":""}],"twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Tempo estimado de leitura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/","url":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/","name":"Treinamento pliom\u00e9trico para MMA \u00b7 2025 \u00b7 PDF inclu\u00eddo \u2714 - Blog de Fitness e MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif","datePublished":"2019-08-20T08:41:00+00:00","dateModified":"2025-08-14T10:49:40+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/"]}]},{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"S &amp; C","item":"https:\/\/blackbeltwhitehat.com\/fitness\/"},{"@type":"ListItem","position":3,"name":"Plyometrics for MMA \u00b7 2025 \u00b7 pdf included \u00a0\u2714"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA e nutri\u00e7\u00e3o do Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-PT"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]}]}},"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P2Sx3t-2Ml","jetpack-related-posts":[{"id":10380,"url":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/treino-de-peito-mma\/","url_meta":{"origin":10685,"position":0},"title":"Treino de peito para MMA 2022 (PDF inclu\u00eddo)","author":"Dave","date":"Julho 19, 2019","format":false,"excerpt":"Training the chest in isolation from the rest of the body is not ideal when it comes to building MMA Specific strength and fitness. Training specific movements, rather than muscles is the best way to develop fitness and power for the cage. - if you want to make the chest\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/banduppercuts.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":202,"url":"https:\/\/blackbeltwhitehat.com\/pt\/sobre\/contato-enviar\/","url_meta":{"origin":10685,"position":1},"title":"Contato","author":"Dave","date":"Fevereiro 13, 2013","format":false,"excerpt":"To contact me or submit an infographic please email \"drewjohngriffiths at gmail.com\" I'm also happy to do reviews. But will always give an honest opinion. I accept guest posts, if they're really good! Posts I'm currently looking for: Overview of Turkey Tail Mushrooms A guide to the Back Squat A\u2026","rel":"","context":"With 4 comments","block_context":{"text":"With 4 comments","link":"https:\/\/blackbeltwhitehat.com\/pt\/sobre\/contato-enviar\/#comments"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":504,"url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/condicionamento-de-mma\/limpezas-profundas\/","url_meta":{"origin":10685,"position":2},"title":"Limpezas profundas","author":"Dave","date":"Junho 29, 2013","format":false,"excerpt":"Olympic Lifting - Power Cleans I am by no means an expert - I will add more detail here as I learn more. Train at your own risk. These are the best exercise, along with plyometrics, to increase explosive power. Something that's essential in MMA. You should start by learning\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"Power Clean technique","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":838,"url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/condicionamento-de-mma\/os-10-melhores-exercicios-para-mma\/","url_meta":{"origin":10685,"position":3},"title":"Top 10 Exercises for MMA [2023]","author":"Dave","date":"Novembro 20, 2013","format":false,"excerpt":"This is my best go at creating a top 10 MMA Exercises but remember that everyone is different and your strength and conditioning should be secondary to actual MMA Training. Don't kill yourself doing strength exercises and then be useless in MMA classes. I used to warm up and do\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"Top 10 MMA Exercises","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":1774,"url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/condicionamento-de-mma\/aumentar-o-supino\/","url_meta":{"origin":10685,"position":4},"title":"Aumentando o supino","author":"Dave","date":"Junho 11, 2014","format":false,"excerpt":"Bench Press and Train at your own Risk. Bench press places a lot of strain on your shoulder joints The bench press is the most over-emphasised, injury-inducing, not-particularly-functional exercise ever invented. But people love it, so here's some tips on how to improve and increase your strength on the lift:\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/bGH3BeRRLDE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":760,"url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/tecnica\/mao-esquerda-de-johnny-hendricks\/","url_meta":{"origin":10685,"position":5},"title":"M\u00e3o esquerda de Johny Hendricks","author":"Dave","date":"Novembro 15, 2013","format":false,"excerpt":"The Power Behind Johny Hendricks' Left Hook A look at the punch which could spell the end for GSP at UFC 167 1. Fast twitch muscle Fibres and strong\/explosive core You can build fast twitch muscle fibres to a certain extent, with exercises such as plyometrics and Olympic lifts; but\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"Johny Hendricks left hook","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/johnyhendricksleft_hand.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/10685","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=10685"}],"version-history":[{"count":15,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/10685\/revisions"}],"predecessor-version":[{"id":16023,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/10685\/revisions\/16023"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/2418"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=10685"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}