{"id":10613,"date":"2019-08-09T21:01:00","date_gmt":"2019-08-09T21:01:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=10613"},"modified":"2025-12-30T11:44:01","modified_gmt":"2025-12-30T11:44:01","slug":"programa-de-treino-de-jiu-jitsu-em-pdf-incluido","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/09\/programa-de-treino-de-jiu-jitsu-em-pdf-incluido\/","title":{"rendered":"BJJ Strength &amp; Conditioning \u00b7 Workout .pdf Included \ud83d\udcaa) [2026]"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><strong>A melhor maneira de desenvolver for\u00e7a e condicionamento f\u00edsico para o Jiu-Jitsu Brasileiro \u00e9 praticar t\u00e9cnicas e rolar.<\/strong> \ud83e\udd19 \ud83d\udcaa <strong> O corpo sempre se adaptar\u00e1 especificamente \u00e0s exig\u00eancias que lhe s\u00e3o impostas. Para ficar em forma para o Jiu-Jitsu, voc\u00ea precisa praticar Jiu-Jitsu!<\/strong> Al\u00e9m disso, quanto melhor for sua t\u00e9cnica, mais forte e em melhor forma voc\u00ea parecer\u00e1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para MMA \u2013 veja o nosso <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/23\/programa-de-condicionamento-fisico-para-mma-em-pdf\/\">Programa de For\u00e7a e Condicionamento F\u00edsico para MMA<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Este artigo inclui um programa de treino de Jiu-Jitsu Brasileiro (BJJ) e um treino de BJJ com peso corporal em formato de circuito que pode ser feito em casa ou na academia.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"685\" data-attachment-id=\"10640\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/bjjworkout\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bjjworkout.png?fit=960%2C685&amp;ssl=1\" data-orig-size=\"960,685\" 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=\"bjjworkout\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bjjworkout.png?fit=960%2C685&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bjjworkout.png?resize=960%2C685&#038;ssl=1\" alt=\"\" class=\"wp-image-10640\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">No entanto, muscula\u00e7\u00e3o e exerc\u00edcios de condicionamento espec\u00edficos podem fazer uma grande diferen\u00e7a e te dar vantagem \u2013 se voc\u00ea utilizar a academia corretamente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A for\u00e7a no Jiu-Jitsu Brasileiro se resume principalmente a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For\u00e7a espec\u00edfica do core<\/li>\n\n\n\n<li>For\u00e7a do pesco\u00e7o<\/li>\n\n\n\n<li>For\u00e7a de preens\u00e3o<\/li>\n\n\n\n<li>For\u00e7a e pot\u00eancia nos quadris e gl\u00fateos<\/li>\n\n\n\n<li>For\u00e7a isom\u00e9trica, ou seja, for\u00e7a de contra\u00e7\u00e3o na parte superior do corpo.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Por favor, note que, na minha opini\u00e3o, o No-Gi exige muito mais pot\u00eancia explosiva para um condicionamento f\u00edsico funcional ideal. Com menos \u00eanfase na pegada, geralmente no No-Gi voc\u00ea consegue sair da posi\u00e7\u00e3o de baixo e escapar com mais facilidade do que com um kimono.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">De modo geral, o kimono \u00e9 mais &quot;apertado&quot; e mais lento. Portanto, se voc\u00ea pratica kimono, diria que talvez n\u00e3o valha a pena arriscar les\u00f5es com uma grande quantidade de exerc\u00edcios explosivos, pliom\u00e9tricos e levantamentos ol\u00edmpicos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" data-attachment-id=\"2739\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/03\/12\/exploracao-de-insegurancas-pelo-mercado\/mmaslam\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/03\/mmaslam.jpg?fit=960%2C720&amp;ssl=1\" data-orig-size=\"960,720\" 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=\"mmaSlam\" data-image-description=\"&lt;p&gt;mma&lt;\/p&gt;\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/03\/mmaslam.jpg?fit=960%2C720&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/03\/mmaslam.jpg?resize=960%2C720&#038;ssl=1\" alt=\"MMA\" class=\"wp-image-2739\" \/><figcaption class=\"wp-element-caption\"><strong>Aqui estou eu em 2007, usando uma t\u00e9cnica de escape de armlock bem refinada.<\/strong><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"things-to-avoid-with-bjj-strength-conditioning\">Coisas a evitar no treino de for\u00e7a e condicionamento do Jiu-Jitsu<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lembre-se que voc\u00ea est\u00e1 treinando para o Jiu-Jitsu Brasileiro, evite exerc\u00edcios de muscula\u00e7\u00e3o.<\/li>\n\n\n\n<li>Lembre-se: o Jiu-Jitsu \u00e9 sua prioridade. N\u00e3o se lesione pegando muito peso ou treinando em excesso na academia.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"general-tips-for-strength-conditioning-for-bjj\">Dicas gerais de for\u00e7a e condicionamento para o Jiu-Jitsu.<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1416\" height=\"840\" data-attachment-id=\"12936\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/freestandingpunchbags\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1416%2C840&amp;ssl=1\" data-orig-size=\"1416,840\" 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=\"freestandingpunchbags\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;freestanding punch bag&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1024%2C607&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1416%2C840&#038;ssl=1\" alt=\"Saco de pancada independente\" class=\"wp-image-12936\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Procura um saco de pancadas autoportante, um saco de pancadas para pendurar ou um saco com bra\u00e7o oscilante? <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Conhe\u00e7a a gama METIS de produtos de qualidade profissional. <a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\">sacos de pancada aqui<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Treine os movimentos, n\u00e3o os m\u00fasculos. Use faixas el\u00e1sticas, coletes com peso, etc., para simular as t\u00e9cnicas.<\/li>\n\n\n\n<li>N\u00e3o treine demais a sua pegada \u2013 voc\u00ea acabar\u00e1 desenvolvendo tendinite muito rapidamente.<\/li>\n\n\n\n<li>Treine os movimentos compostos fundamentais \u2013 agachamentos, desenvolvimento militar<\/li>\n\n\n\n<li>Tenha cautela com levantamento ol\u00edmpico e pliometria*<\/li>\n\n\n\n<li>Aprimore sua for\u00e7a de contra\u00e7\u00e3o com exerc\u00edcios isom\u00e9tricos.<\/li>\n\n\n\n<li>Tenha PELO MENOS 1 dia de descanso completo por semana.<\/li>\n\n\n\n<li>Deixe pelo menos 1 dia de intervalo entre as sess\u00f5es de condicionamento\/treinos.<\/li>\n\n\n\n<li>Considere a t\u00e9cnica de complemento descrita abaixo.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*Estes s\u00e3o exerc\u00edcios fant\u00e1sticos para melhorar sua pot\u00eancia explosiva. Sem d\u00favida. <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/07\/12\/treino-de-yoel-romero\/\">Yoel Romero<\/a> \u00c9 f\u00e3 de exerc\u00edcios pliom\u00e9tricos, mas eles aumentam drasticamente o risco de les\u00f5es. Comece com pouco volume e pesos leves. Sempre que poss\u00edvel, procure um treinador ou mentor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bjj-strength-conditioning-session-1\">Treinamento de For\u00e7a e Condicionamento para Jiu-Jitsu \u2013 Sess\u00e3o 1<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aque\u00e7a-se com movimentos espec\u00edficos de Jiu-Jitsu Brasileiro* <br>Exemplo: 10 repeti\u00e7\u00f5es de &quot;sit through&quot;, 10 &quot;get-ups&quot;, 10 &quot;triangle choke-hip-ups&quot;, 10 &quot;peet 2 chest sweeps&quot;<\/li>\n\n\n\n<li>pular corda \u2013 5 minutos<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Agachamento frontal com barra \u2013 4 s\u00e9ries de 6 a 8 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li>Push Press \u2013 4 s\u00e9ries de 6 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li>Supino com barra no ch\u00e3o \u2013 3 s\u00e9ries de 6 a 10 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li>Barra fixa com pegada supinada (ou subida na corda) \u2013 3 s\u00e9ries com o m\u00e1ximo de repeti\u00e7\u00f5es poss\u00edvel. <\/li>\n\n\n\n<li>Intervalo Tabata na bicicleta Airdyne x 2<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sess\u00e3o 1<\/strong>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Exerc\u00edcio&nbsp;<\/td><td>Conjuntos&nbsp;<\/td><td>Representantes&nbsp;<\/td><td>Notas&nbsp;<\/td><\/tr><tr><td>Agachamento frontal com barra&nbsp;<\/td><td>4&nbsp;<\/td><td>6-8&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Desenvolvimento com barra&nbsp;<\/td><td>4&nbsp;<\/td><td>6&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Supino com barra (no ch\u00e3o)&nbsp;<\/td><td>3&nbsp;<\/td><td>6-10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Flex\u00f5es de queixo*<\/td><td>3&nbsp;<\/td><td>m\u00e1ximo&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Bicicleta Airdyne&nbsp;<\/td><td>2 intervalos Tabata&nbsp;<\/td><td>&nbsp;<\/td><td>1 minuto de descanso entre os intervalos&nbsp;<\/td><\/tr><\/tbody><tfoot><tr><td><\/td><td><\/td><td><\/td><td><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">*Mantenha o corpo na posi\u00e7\u00e3o mais alta da barra por 3 segundos, em uma contra\u00e7\u00e3o isom\u00e9trica. Voc\u00ea tamb\u00e9m pode adicionar exerc\u00edcios com el\u00e1stico e praticar a contra\u00e7\u00e3o na parte inferior do movimento pelo maior tempo poss\u00edvel.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 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\/Z2BKN4JW0LU?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><figcaption class=\"wp-element-caption\"><strong>Exerc\u00edcios isom\u00e9tricos \u2013 Contraia os m\u00fasculos na parte inferior do movimento.<\/strong><\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Um aquecimento funcional utilizando movimentos de Jiu-Jitsu Brasileiro:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 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\/CrqHVq2t0fk?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>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bjj-strength-conditioning-session-2\"> Treinamento de For\u00e7a e Condicionamento para Jiu-Jitsu \u2013 Sess\u00e3o 2<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Comece o aquecimento com movimentos espec\u00edficos de Jiu-Jitsu.<\/li>\n\n\n\n<li>pular 5 minutos<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Puxadas altas x 4 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li>Agachamento dividido x 2 s\u00e9ries de 10 repeti\u00e7\u00f5es (2 s\u00e9ries em cada perna)<\/li>\n\n\n\n<li>Agachamento com barra e desenvolvimento x 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li>Remada com barra x 2 s\u00e9ries de 6 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li>Levantamento turco x 2 s\u00e9ries de 8 repeti\u00e7\u00f5es (<a href=\"https:\/\/www.youtube.com\/watch?v=SpN-wEogszg\">clique para<\/a> <a href=\"https:\/\/www.youtube.com\/watch?v=SpN-wEogszg\">Veja o v\u00eddeo de exerc\u00edcios de levantamento de peso.<\/a>)<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Exerc\u00edcio&nbsp;<\/td><td>Conjuntos&nbsp;<\/td><td>Representantes&nbsp;<\/td><td>Notas&nbsp;<\/td><\/tr><tr><td>Pux\u00f5es altos&nbsp;<\/td><td>4&nbsp;<\/td><td>5&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Agachamentos divididos&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Agachamento e supino com barra&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Remada com barra&nbsp;<\/td><td>2&nbsp;<\/td><td>6&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Levantamentos turcos&nbsp;<\/td><td>2&nbsp;<\/td><td>8&nbsp;<\/td><td>2 conjuntos em cada &#039;lado&#039;\u2018&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">*Considere fazer encolhimentos explosivos em vez de puxadas altas. Puxadas altas podem agravar les\u00f5es no ombro.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bjj-strength-conditioning-session-3\"> Treinamento de For\u00e7a e Condicionamento para Jiu-Jitsu \u2013 Sess\u00e3o 3<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Comece o aquecimento com movimentos espec\u00edficos de Jiu-Jitsu.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Flex\u00f5es hindus \u2013 2 s\u00e9ries com o m\u00e1ximo de repeti\u00e7\u00f5es<\/li>\n\n\n\n<li>Eleva\u00e7\u00e3o de ombros com eleva\u00e7\u00e3o de quadril \u2013 2 s\u00e9ries de repeti\u00e7\u00f5es m\u00e1ximas<\/li>\n\n\n\n<li>Flex\u00e3o de isquiotibiais com bola de estabilidade \u2013 2 s\u00e9ries de 20 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li>Extens\u00f5es de costas com bola de estabilidade \u2013 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li>Eleva\u00e7\u00f5es de quadril com bola de estabilidade \u2013 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Exerc\u00edcio&nbsp;<\/td><td>Conjuntos&nbsp;<\/td><td>Representantes&nbsp;<\/td><td>Notas&nbsp;<\/td><\/tr><tr><td>Flex\u00f5es hindus&nbsp;<\/td><td>2&nbsp;<\/td><td>Repeti\u00e7\u00f5es m\u00e1ximas&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Eleva\u00e7\u00e3o de ombros&nbsp;<\/td><td>2&nbsp;<\/td><td>Repeti\u00e7\u00f5es m\u00e1ximas&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Flex\u00e3o de isquiotibiais com bola de estabilidade&nbsp;<\/td><td>2&nbsp;<\/td><td>20&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Extens\u00f5es de costas com bola de estabilidade&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Bola de estabilidade Pikes&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-blue-color has-text-color\" id=\"bjj-circuit\">Circuito de Jiu-Jitsu Brasileiro<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Utilize um colete com peso para criar um circuito de Jiu-Jitsu altamente espec\u00edfico.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Posi\u00e7\u00e3o de luta \u2013 Agachamentos com deslocamento lateral<\/li>\n\n\n\n<li>Sess\u00f5es de observa\u00e7\u00e3o<\/li>\n\n\n\n<li>Saltos rotacionais na caixa*<\/li>\n\n\n\n<li>Burpee-Spangs<\/li>\n\n\n\n<li>Eleva\u00e7\u00f5es de quadril triangulares**<\/li>\n\n\n\n<li>Arremessos de bola medicinal<\/li>\n\n\n\n<li>Encaracolamentos de banda<\/li>\n\n\n\n<li>Imprensa Militar<\/li>\n\n\n\n<li>Ponte de gl\u00fateos com escape do quadril***<\/li>\n\n\n\n<li>Agachamento e Passo em Posi\u00e7\u00e3o de Luta****<\/li>\n\n\n\n<li>Thrusters (agachamento e desenvolvimento) com faixa el\u00e1stica ou halteres <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Suba em uma caixa. Olhe para a frente. Salte e gire de forma a aterrissar olhando para a direita. <a href=\"https:\/\/www.youtube.com\/watch?v=MSsY-GnH4sY\">V\u00eddeo aqui<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">**Deite-se de costas. Levante os p\u00e9s do ch\u00e3o e execute um movimento de estrangulamento triangular, no ar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Deite-se de costas. Traga os p\u00e9s em dire\u00e7\u00e3o \u00e0s n\u00e1degas. Eleve o quadril, levantando as n\u00e1degas do ch\u00e3o o m\u00e1ximo poss\u00edvel. Em seguida, execute a fuga de quadril da montada, fazendo um movimento de &quot;camar\u00e3o&quot;.\u2018<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Adote a postura de um lutador de wrestling\/praticante de Jiu-Jitsu, em p\u00e9 com uma perna \u00e0 frente da outra, ligeiramente de lado. Agache-se e, ao subir, d\u00ea um passo \u00e0 frente o m\u00e1ximo que puder, impulsionando-se com o p\u00e9 de tr\u00e1s. Em seguida, agache-se novamente e repita.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Abaixo, voc\u00ea encontra um v\u00eddeo de uma fuga de quadril com um movimento de &quot;camar\u00e3o&quot;.<\/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\/K4CeUdqbxvE?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>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-color\" id=\"the-add-on-program\" style=\"color:#a30000\">O Programa Complementar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea treina 4 ou 5 vezes por semana e passa horas rolando no ch\u00e3o toda semana, seu corpo precisa de descanso, n\u00e3o de mais condicionamento e estresse.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recomendo que voc\u00ea considere periodizar seu treinamento, mas tamb\u00e9m leve em conta o uso do &quot;programa complementar&quot;.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Em vez de dedicar uma ou duas horas por semana ao seu treino de for\u00e7a e condicionamento, considere fazer 3 ou 4 s\u00e9ries antes do treino principal. Intensifique o treino de rolamento e use-o como parte do seu treinamento f\u00edsico.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Com 15 a 20 minutos extras antes do treino, voc\u00ea pode garantir 2 ou 3 dias de descanso completo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Uma \u00fanica s\u00e9rie de exerc\u00edcios de resist\u00eancia pode aumentar significativamente a for\u00e7a, de acordo com pesquisas.<\/strong> - ver <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6303131\/\">Estude aqui.<\/a> Al\u00e9m disso, acredito que essa seja a abordagem de condicionamento que Firas Zahabi utiliza.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color\" id=\"example-add-on-program\" style=\"color:#a30f00\">Exemplo de programa complementar<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 1 <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aquecimento<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Agachamentos frontais \u2013 2 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Salto rotacional pliom\u00e9trico \u2013 1 s\u00e9rie de 10 repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 3<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aquecimento<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Levantamento e desenvolvimento com kettlebell \u2013 3 s\u00e9ries de 10 repeti\u00e7\u00f5es em cada bra\u00e7o<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 5<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aquecimento<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Barra fixa com pegada supinada \u2013 2 s\u00e9ries com o m\u00e1ximo de repeti\u00e7\u00f5es poss\u00edvel<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Flex\u00f5es com palmas \u2013 2 s\u00e9ries de 6 repeti\u00e7\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9 isso!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">15 minutos, 3 vezes por semana, antes do seu treino de Jiu-Jitsu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A abordagem complementar<\/strong>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Dia&nbsp;<\/td><td>Exerc\u00edcio&nbsp;<\/td><td>Conjuntos&nbsp;<\/td><td>Representantes&nbsp;<\/td><td>Notas&nbsp;<\/td><\/tr><tr><td>1&nbsp;<\/td><td>Agachamento frontal com barra&nbsp;<\/td><td>2&nbsp;<\/td><td>6-8&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>1&nbsp;<\/td><td>Saltos rotacionais pliom\u00e9tricos&nbsp;<\/td><td>1&nbsp;<\/td><td>12&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>2&nbsp;<\/td><td>levantamento e press\u00e3o com kettlebell&nbsp;<\/td><td>3&nbsp;<\/td><td>10&nbsp;<\/td><td>3 s\u00e9ries por bra\u00e7o&nbsp;<\/td><\/tr><tr><td>3&nbsp;<\/td><td>Flex\u00f5es de queixo&nbsp;<\/td><td>2&nbsp;<\/td><td>m\u00e1ximo&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>3&nbsp;<\/td><td>Flex\u00f5es com palmas\/pliometria&nbsp;<\/td><td>2&nbsp;<\/td><td>8&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"color:#ff0000\">Exercite-se por sua pr\u00f3pria conta e risco.<\/span><br>Saltos, exerc\u00edcios pliom\u00e9tricos e levantamento ol\u00edmpico apresentam um risco relativamente alto de les\u00f5es.<br>Sempre leve em considera\u00e7\u00e3o a rela\u00e7\u00e3o risco-benef\u00edcio do seu programa de condicionamento f\u00edsico.&nbsp;<br>Por exemplo, o levantamento alto com barra \u00e9 um \u00f3timo exerc\u00edcio ol\u00edmpico para desenvolver pot\u00eancia, mas tamb\u00e9m apresenta um alto risco de les\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<p><!--StartFragment--><\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"prehab-exercises-for-bjj\">Exerc\u00edcios de pr\u00e9-habilita\u00e7\u00e3o para o Jiu-Jitsu Brasileiro<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fa\u00e7a esses exerc\u00edcios pelo menos duas vezes por semana para ajudar a prevenir les\u00f5es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exerc\u00edcios para o manguito rotador:&nbsp;&nbsp;<\/strong><\/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\/EY2tNBOmvGs?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>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exerc\u00edcios para o pesco\u00e7o<\/strong><\/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\/Ycr0lYAKyDo?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>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rosca inversa com faixa el\u00e1stica e desenvolvimento de ombros com kettlebell de baixo para cima<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10009\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2019\/04\/10\/como-tratar-a-dor-no-cotovelo-do-golfista-dentro-do-cotovelo\/wristextensors\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/04\/wristextensors.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=\"wristextensors\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;With 20 Years Training Experience, I know about Preventing &amp;amp; Rehabing Common Injuries&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/04\/wristextensors.gif?fit=444%2C250&amp;ssl=1\" data-id=\"10009\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/04\/wristextensors.gif?resize=444%2C250&#038;ssl=1\" alt=\"\" class=\"wp-image-10009\" \/><\/figure>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Alongamentos Essenciais para o Jiu-Jitsu Brasileiro<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O Maior Alongamento do Mundo<\/p>\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=\"9903\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/04\/12\/condicionamento-de-forca-para-boxe\/worldsgreateststretch\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.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=\"worldsgreateststretch\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;World&amp;#8217;s Greatest Stretch. Right Foot in front, Left Knee on the floor. Left Hand Down, Right hand reaches back&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?resize=444%2C250&#038;ssl=1\" alt=\"a maior extens\u00e3o do mundo\" class=\"wp-image-9903\" \/><figcaption class=\"wp-element-caption\">O Maior Alongamento do Mundo. P\u00e9 direito \u00e0 frente, joelho esquerdo no ch\u00e3o. M\u00e3o esquerda para baixo, m\u00e3o direita estendida para tr\u00e1s.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Alongamentos para o pesco\u00e7o<\/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\/FRNtLrMf-1A?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>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pendure-se em uma barra<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Literalmente, fique pendurado em uma barra fixa por 1 minuto. Tenha cuidado para n\u00e3o se levantar e depois cair na posi\u00e7\u00e3o, pois voc\u00ea pode lesionar os ombros.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mais informa\u00e7\u00f5es sobre os benef\u00edcios de se pendurar na barra no meu post. <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/07\/26\/pendurar-se-em-uma-barra-para-aliviar-dores-nos-ombros-e-nas-costas\/\">aqui<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por fim, gostaria de mencionar que a suplementa\u00e7\u00e3o com bicarbonato de s\u00f3dio e a pr\u00e1tica da t\u00e9cnica Wim Hof me ajudaram muito no condicionamento f\u00edsico para o Jiu-Jitsu e MMA. O bicarbonato de s\u00f3dio faz uma grande diferen\u00e7a na resist\u00eancia muscular e a t\u00e9cnica Wim Hof ajuda a controlar a respira\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gostou deste conte\u00fado sem an\u00fancios? Considere fazer uma doa\u00e7\u00e3o pelo Patreon:<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong><a href=\"https:\/\/www.patreon.com\/Nicemma\" rel=\"nofollow\">https:\/\/www.patreon.com\/Nicemma<\/a><\/strong><\/p>\n\n\n<p>[office src=\u201d<a href=\"https:\/\/onedrive.live.com\/embed?cid=BA34D5F19BBD6C68&#038;resid=BA34D5F19BBD6C68%21306&#038;authkey=AN6JPrBcfm7BTfA&#038;em=2&#038;wdStartOn=1&#8243;%5D\" rel=\"nofollow\">https:\/\/onedrive.live.com\/embed?cid=BA34D5F19BBD6C68&#038;resid=BA34D5F19BBD6C68%21306&#038;authkey=AN6JPrBcfm7BTfA&#038;em=2&#038;wdStartOn=1&#8243;%5D<\/a><\/p>\n<p><!--EndFragment--><\/p>\n\n\n<p class=\"wp-block-paragraph\">Para mais ideias sobre treinamento de for\u00e7a e condicionamento, consulte meu <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/04\/12\/condicionamento-de-forca-para-boxe\/\">Prepara\u00e7\u00e3o f\u00edsica e treinamento de for\u00e7a para boxe (postagem)<\/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\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bjjworkout.pdf\">Baixe o plano de treino em formato .pdf aqui.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1416\" height=\"840\" data-attachment-id=\"12936\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/freestandingpunchbags\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1416%2C840&amp;ssl=1\" data-orig-size=\"1416,840\" 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=\"freestandingpunchbags\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;freestanding punch bag&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1024%2C607&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1416%2C840&#038;ssl=1\" alt=\"Saco de pancada independente\" class=\"wp-image-12936\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Procura um saco de pancadas autoportante, um saco de pancadas para pendurar ou um saco com bra\u00e7o oscilante? <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Conhe\u00e7a a gama METIS de produtos de qualidade profissional. <a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\">sacos de pancada aqui<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>","protected":false},"excerpt":{"rendered":"<p>The best way to build &#8216;strength &amp; conditioning&#8217; for BJJ, is to drill techniques and roll. \ud83e\udd19 \ud83d\udcaa The body will always adapt specifically to the demands placed upon it. To get fit for BJJ, you must do BJJ! in addition, the better your technique, the stronger &amp; fitter you will appear. For MMA &#8211; [&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":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_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":[8219,29971,5189],"tags":[784152949,23079528,104722],"class_list":["post-10613","post","type-post","status-publish","format-standard","hentry","category-bjj","category-bodybuilding","category-fitness","tag-bjj","tag-bjjlifestyle","tag-crossfit"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>BJJ Strength &amp; Conditioning \u00b7 Workout .pdf Included \ud83d\udcaa) [2026] - 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\/2019\/08\/09\/programa-de-treino-de-jiu-jitsu-em-pdf-incluido\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"BJJ Strength &amp; Conditioning \u00b7 Workout .pdf Included \ud83d\udcaa) [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The best way to build &#8216;strength &amp; conditioning&#8217; for BJJ, is to drill techniques and roll. \ud83e\udd19 \ud83d\udcaa The body will always adapt specifically to the demands placed upon it. To get fit for BJJ, you must do BJJ! in addition, the better your technique, the stronger &amp; fitter you will appear. 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