{"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":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-10685","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - 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. 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Treinar movimentos espec\u00edficos, em vez de m\u00fasculos isolados, \u00e9 a melhor maneira de desenvolver condicionamento f\u00edsico e pot\u00eancia para o oct\u00f3gono. - se voc\u00ea quer desenvolver o peitoral\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":"Para entrar em contato comigo ou enviar um infogr\u00e1fico, envie um e-mail para &quot;drewjohngriffiths at gmail.com&quot;. Tamb\u00e9m terei prazer em fazer resenhas, mas sempre darei minha opini\u00e3o honesta. Aceito posts de convidados, desde que sejam realmente bons! 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