{"id":4840,"date":"2016-05-25T12:35:03","date_gmt":"2016-05-25T12:35:03","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=4840"},"modified":"2019-09-04T07:36:32","modified_gmt":"2019-09-04T07:36:32","slug":"metodo-de-treinamento-do-lado-oeste","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/metodo-de-treinamento-do-lado-oeste\/","title":{"rendered":"M\u00e9todo de Treinamento com Barra Westside para Iniciantes"},"content":{"rendered":"<p class=\"wp-block-paragraph\">M\u00e9todo de Treinamento Westside \u2013 O m\u00e9todo de levantamento de peso de Louie Simmons.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Treinamento com barra WestSide<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Inclui 4 treinos por semana.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"color:#ff0000;\">Dia 1 \u2013 Levantamento m\u00e1ximo \u2013 Levantamento terra\/Agachamento<\/span><br> <\/li><li>Dia 2 \u2013 Descanso<br> <\/li><li><span style=\"color:#ff0000;\">Dia 3 \u2013 Levantamento m\u00e1ximo \u2013 Supino<\/span><br> <\/li><li>Dia 4 - Descanso<br> <\/li><li><span style=\"color:#0000ff;\">Dia 5 \u2013 Levantamento din\u00e2mico para a parte inferior do corpo<\/span><br> <\/li><li>Dia 6 \u2013 Descanso<br> <\/li><li><span style=\"color:#0000ff;\">Dia 7 \u2013 Levantamento din\u00e2mico para a parte superior do corpo<\/span><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"color:#a30f00;\">Dias de levantamento m\u00e1ximo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"color:#ff0000;\"><br> dias de levantamento m\u00e1ximo<\/span> Consiste em realizar um grande n\u00famero de s\u00e9ries \u2013 cerca de 10 \u2013 com poucas repeti\u00e7\u00f5es, entre 1 e 3. Normalmente, apenas um exerc\u00edcio \u00e9 feito nesses dias. N\u00c3O treine at\u00e9 a falha muscular nessas s\u00e9ries. Deixe de 3 a 5 minutos de descanso entre as s\u00e9ries.<br> A ideia \u00e9 bater seu recorde pessoal nesses dias, come\u00e7ando com um peso relativamente leve e aumentando gradativamente at\u00e9 100% da sua repeti\u00e7\u00e3o m\u00e1xima (1RM) nas \u00faltimas s\u00e9ries.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"has-blue-color wp-block-heading\">Dias de levantamento din\u00e2mico<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"color:#0000ff;\">Dias de levantamento din\u00e2mico<\/span> Envolve a utiliza\u00e7\u00e3o de correntes e\/ou faixas el\u00e1sticas para aumentar a resist\u00eancia.<br>\nNormalmente, voc\u00ea levantaria de 40 a 60% do seu peso m\u00e1ximo de uma repeti\u00e7\u00e3o &#039;normal&#039;.<br>\nEnt\u00e3o, calcule seu 40-60% 1RM, carregue a barra e depois adicione as correntes ou faixas.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich 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\/EgALKkV_0V4?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;start=201&#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>\n\n\n\n<p class=\"wp-block-paragraph\">Em todos os dias, ser\u00e1 realizado um pequeno n\u00famero de &#039;exerc\u00edcios acess\u00f3rios&#039;, com uma faixa de repeti\u00e7\u00f5es de 8 a 12.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para evitar o esgotamento, a cada quatro semanas substitua os dias de levantamento m\u00e1ximo por pesos mais leves e repeti\u00e7\u00f5es mais altas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os exerc\u00edcios s\u00e3o alterados mensalmente para levantadores de n\u00edvel intermedi\u00e1rio e semanalmente para levantadores de elite. Por exemplo, a largura da base, a largura da pegada, a profundidade e a amplitude de movimento dos levantamentos podem ser variadas.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Exemplo de rotina de treinamento Westside<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 1<\/strong><br>\nAgachamento frontal \u2013 6 s\u00e9ries \u2013 2-3 repeti\u00e7\u00f5es<br>\nAgachamentos frontais \u2013 4 s\u00e9ries \u2013 1-2 repeti\u00e7\u00f5es (90% 1RM, at\u00e9 100% na \u00faltima s\u00e9rie)<br>\nHiperextens\u00f5es reversas \u2013 2 s\u00e9ries \u2013 8 a 12 repeti\u00e7\u00f5es<br>\nAgachamento b\u00falgaro \u2013 2 s\u00e9ries \u2013 10 a 12 repeti\u00e7\u00f5es em cada perna<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 3<br>\n<\/strong>Supino com barra \u2013 6 s\u00e9ries \u2013 2-3 repeti\u00e7\u00f5es<br>\nSupino com barra \u2013 4 s\u00e9ries \u2013 1-2 repeti\u00e7\u00f5es<br>\nSupino com halteres com &#039;cotovelos para dentro e n\u00f3s dos dedos para fora&#039; \u2013 2 s\u00e9ries \u2013 8 a 12 repeti\u00e7\u00f5es<br>\nFlex\u00f5es explosivas \u2013 1 s\u00e9rie \u2013 M\u00e1ximo de repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 5<br>\n<\/strong>Agachamento com el\u00e1sticos \u2013 7 s\u00e9ries \u2013 3 repeti\u00e7\u00f5es<br>\nAgachamento com el\u00e1sticos \u2013 3 s\u00e9ries \u2013 2 repeti\u00e7\u00f5es<br>\nLevantamento terra com el\u00e1sticos \u2013 5 s\u00e9ries \u2013 1-3 repeti\u00e7\u00f5es<br>\nLevantamento terra sum\u00f4 \u2013 2 s\u00e9ries \u2013 8 a 10 repeti\u00e7\u00f5es<br>\nEleva\u00e7\u00e3o de panturrilha \u2013 2 s\u00e9ries \u2013 10-15 repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 7<br>\n<\/strong>Supino com correntes \u2013 7 s\u00e9ries \u2013 2-3 repeti\u00e7\u00f5es<br>\nSupino com correntes \u2013 3 s\u00e9ries \u2013 1-2 repeti\u00e7\u00f5es<br>\nExtens\u00f5es de tr\u00edceps com cabo (acima da cabe\u00e7a) \u2013 3 s\u00e9ries \u2013 8-12 repeti\u00e7\u00f5es<br>\nCrucifixo com cabo \u2013 2 s\u00e9ries \u2013 8 a 12 repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Treine por sua conta e risco.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Programa de levantamento de peso WestSide<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1114\" height=\"343\" data-attachment-id=\"10690\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/westsidebarbellmethod\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?fit=1114%2C343&amp;ssl=1\" data-orig-size=\"1114,343\" 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=\"westsidebarbellmethod\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?fit=1024%2C315&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=1114%2C343&#038;ssl=1\" alt=\"\" class=\"wp-image-10690\" \/><figcaption>Do site PowerliftingtoWin.com<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Periodiza\u00e7\u00e3o Westside Barbell<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"359\" height=\"261\" data-attachment-id=\"10691\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/westsidecircumax\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidecircumax.png?fit=359%2C261&amp;ssl=1\" data-orig-size=\"359,261\" 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=\"westsidecircumax\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidecircumax.png?fit=359%2C261&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidecircumax.png?resize=359%2C261&#038;ssl=1\" alt=\"\" class=\"wp-image-10691\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"color:#0015a3;\">Treinamento com barra Westside para MMA<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Eu N\u00c3O recomendaria este programa de treinamento se voc\u00ea tamb\u00e9m treina MMA.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A maioria das pessoas que conhe\u00e7o que treinaram usando esse m\u00e9todo est\u00e3o extremamente dopadas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O excesso de treino certamente seria um problema se voc\u00ea estivesse treinando naturalmente para MMA e seguindo o programa acima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uma combina\u00e7\u00e3o de levantamento din\u00e2mico e levantamento normal durante 2 ou talvez 3 sess\u00f5es por semana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por exemplo:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 1<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Agachamentos frontais: 4 s\u00e9ries de 6 repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Supino: 4 s\u00e9ries de 6 a 8 repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Desenvolvimento militar: 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 2<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Levantamento terra com resist\u00eancia por el\u00e1stico \u2013 4 s\u00e9ries de 6 repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Supino com resist\u00eancia por el\u00e1stico \u2013 4 s\u00e9ries de 6 a 8 repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remada com barra \u2013 4 s\u00e9ries de 8 a 10 repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 3<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hiperextens\u00f5es reversas: 3 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Agachamentos pliom\u00e9tricos: 2 s\u00e9ries de 6 repeti\u00e7\u00f5es (em cada perna)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Thrusters com faixa el\u00e1stica\/Agachamento e Desenvolvimento \u2013 3 s\u00e9ries de 12 repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Westside Training Method &#8211; Louie Simmons&#8217; powerlifting method. WestSide Barbell Training Incorporates 4 workouts per week. Day 1 &#8211; Max-lifting &#8211; Deadlift\/Squat Day 2 &#8211; Rest Day 3 &#8211; Max-lifting &#8211; Bench Press Day 4- Rest Day 5 &#8211; Dynamic lifting for lower body Day 6 &#8211; Rest Day 7 &#8211; Dynamic lifting for upper [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":3,"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-4840","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Westside Barbell Training Method for Beginners - 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\/metodo-de-treinamento-do-lado-oeste\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Westside Barbell Training Method for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Westside Training Method &#8211; Louie Simmons&#8217; powerlifting method. WestSide Barbell Training Incorporates 4 workouts per week. Day 1 &#8211; Max-lifting &#8211; Deadlift\/Squat Day 2 &#8211; Rest Day 3 &#8211; Max-lifting &#8211; Bench Press Day 4- Rest Day 5 &#8211; Dynamic lifting for lower body Day 6 &#8211; Rest Day 7 &#8211; Dynamic lifting for upper [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/metodo-de-treinamento-do-lado-oeste\/\" \/>\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=\"2019-09-04T07:36:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png\" \/>\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":"M\u00e9todo de Treinamento com Barra Westside para Iniciantes - 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\/metodo-de-treinamento-do-lado-oeste\/","og_locale":"pt_PT","og_type":"article","og_title":"Westside Barbell Training Method for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Westside Training Method &#8211; Louie Simmons&#8217; powerlifting method. WestSide Barbell Training Incorporates 4 workouts per week. Day 1 &#8211; Max-lifting &#8211; Deadlift\/Squat Day 2 &#8211; Rest Day 3 &#8211; Max-lifting &#8211; Bench Press Day 4- Rest Day 5 &#8211; Dynamic lifting for lower body Day 6 &#8211; Rest Day 7 &#8211; Dynamic lifting for upper [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/metodo-de-treinamento-do-lado-oeste\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2019-09-04T07:36:32+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png","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\/westside-training-method\/","url":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/","name":"M\u00e9todo de Treinamento com Barra Westside para Iniciantes - Blog de Fitness e MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png","datePublished":"2016-05-25T12:35:03+00:00","dateModified":"2019-09-04T07:36:32+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/"]}]},{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"S &amp; 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C","author":"Dave","date":"Dezembro 23, 2014","format":false,"excerpt":"Strength & Conditioning programs. Spelt \"Training Programmes\" if you are in the UK. With 20 years of weight training experience, over 12 years experience of MMA training and a first class degree in Sport Science from the UK's premier sports university - Loughborough...plus a Master's Degree in Exercise & Nutrition\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1774,"url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/condicionamento-de-mma\/aumentar-o-supino\/","url_meta":{"origin":4840,"position":2},"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":10143,"url":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/programa-de-treinamento-de-hipertrofia-com-pesos-pdf\/","url_meta":{"origin":4840,"position":3},"title":"&#8216;Joe Rogan&#8217; Workout &#8211; Strength &amp; Hypertrophy Program  .pdf  [2026]","author":"Dave","date":"Maio 18, 2019","format":false,"excerpt":"MMA Hypertrophy Workout - Build a Functional Physique Like Joe Rogan Hypertrophy Training Program pdf [16] Week Strength & Hypertrophy Training\u00a0Programme\u00a0 Last Updated - 2nd June 2021 All exercises are set out in a neat, table format in the pdf which can be downloaded near the bottom of the page...\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"sample hypertrophy programme","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":1252,"url":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/rotinas-de-treinamento-programas\/","url_meta":{"origin":4840,"position":4},"title":"Rotinas\/Programas de Treinamento F\u00edsico","author":"Dave","date":"Janeiro 1, 2014","format":false,"excerpt":"Train at your own risk Always warm up with steady state cardio, some dynamic stretching, and at least one set of each exercise with a low\/no weight. Warming up reduces the risk of injury, and research suggests it actually increases your strength and power during the session. Basic Bodybuilding Style\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/saUmTcxhIXM\/0.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":4840,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/4840","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=4840"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/4840\/revisions"}],"predecessor-version":[{"id":11078,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/4840\/revisions\/11078"}],"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=4840"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}