{"id":11778,"date":"2020-10-06T19:13:31","date_gmt":"2020-10-06T19:13:31","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11778"},"modified":"2025-03-12T08:13:09","modified_gmt":"2025-03-12T08:13:09","slug":"programa-de-treinamento-de-mma-de-6-semanas","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/10\/06\/programa-de-treinamento-de-mma-de-6-semanas\/","title":{"rendered":"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2025]"},"content":{"rendered":"<ul class=\"wp-block-list\">\n<li>Programa de treinamento de MMA de 6 semanas em PDF \u2013 role at\u00e9 o final da p\u00e1gina para baixar a vers\u00e3o em PDF do programa.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A parte mais dif\u00edcil de come\u00e7ar \u00e9, bem, come\u00e7ar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Acho que \u00e9 uma boa ideia adiar um pouco o in\u00edcio no MMA, pode ser bem dif\u00edcil, especialmente se voc\u00ea for a uma academia que te joga direto na parte mais dif\u00edcil.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode adquirir uma boa base de condicionamento f\u00edsico e t\u00e9cnica treinando em casa primeiro. N\u00e3o me entenda mal, voc\u00ea n\u00e3o vai ficar &quot;pronto para lutar&quot; ou ser bom em MMA sem um parceiro de treino, mas voc\u00ea pode entrar em forma e aprender algumas t\u00e9cnicas b\u00e1sicas, o que far\u00e1 com que voc\u00ea se sinta menos perdido quando chegar a sua primeira aula.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"build-a-base-of-fitness\"><strong>Construa uma base de condicionamento f\u00edsico<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Em todos os n\u00edveis, as lutas s\u00e3o ganhas e perdidas de acordo com o condicionamento f\u00edsico do lutador. N\u00e3o d\u00e1 para ser bom em MMA sem um bom n\u00edvel de condicionamento f\u00edsico. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os agachamentos sum\u00f4 est\u00e3o inclu\u00eddos para ajudar na mobilidade do quadril.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">De acordo com o <a href=\"https:\/\/coachsci.sdsu.edu\/csa\/vol21\/sale.htm\">Princ\u00edpio SAID<\/a> \u2013 Adapta\u00e7\u00f5es espec\u00edficas \u00e0s exig\u00eancias impostas: voc\u00ea deve fazer exerc\u00edcios de MMA para entrar em forma para o MMA\u2026<\/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<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<h2 class=\"wp-block-heading\" id=\"beginner-mma-circuit\">MMA para iniciantes <strong>Circuito<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aquecimento \u2013 rolo de espuma, exerc\u00edcios de mobilidade do quadril<\/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\/OOWk2Jggn8M?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=62&#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\">Flex\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Agachamentos de sum\u00f4<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jab, cruzado, gancho, cruzado (com pesos de 1kg, se tiver)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sit Throughs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Varredura peito a peito<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tri\u00e2ngulos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ponte de gl\u00fateos com uma perna s\u00f3<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Expans\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Levantamento terra russo (com uma perna)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chutes frontais<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ajudantes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Afundos<\/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<figure class=\"wp-block-table\"><table class=\"has-background\" style=\"background-color:#f3f4f5\"><tbody><tr><td><strong>Circuito dom\u00e9stico de MMA<\/strong>&nbsp;<\/td><\/tr><tr><td><strong>Exerc\u00edcio<\/strong>&nbsp;<\/td><td><strong>Tempo\/<\/strong><strong>Representantes<\/strong>&nbsp;<\/td><td><strong>Notas<\/strong>&nbsp;<\/td><\/tr><tr><td>Flex\u00f5es&nbsp;<\/td><td>20 repeti\u00e7\u00f5es&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Agachamentos de sum\u00f4&nbsp;<\/td><td>20 repeti\u00e7\u00f5es&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Boxe, Jab, Cruzado, Gancho, Cruzado&nbsp;<\/td><td>Complete a combina\u00e7\u00e3o 10 vezes.&nbsp;<\/td><td>Use halteres de 1 kg, se dispon\u00edveis.&nbsp;<\/td><\/tr><tr><td>Sit Throughs&nbsp;<\/td><td>10 repeti\u00e7\u00f5es de cada lado&nbsp;<\/td><td>T\u00e9cnica de luta livre&nbsp;<\/td><\/tr><tr><td>Varredura peito a peito&nbsp;<\/td><td>10 repeti\u00e7\u00f5es de cada lado&nbsp;<\/td><td>T\u00e9cnica de Guarda Jiu Jitsu&nbsp;<\/td><\/tr><tr><td>Tri\u00e2ngulos&nbsp;<\/td><td>10 repeti\u00e7\u00f5es de cada lado&nbsp;<\/td><td>T\u00e9cnica de Guarda Jiu Jitsu&nbsp;&nbsp;<\/td><\/tr><tr><td>Ponte de gl\u00fateos com uma perna s\u00f3&nbsp;<\/td><td>10 repeti\u00e7\u00f5es de cada lado&nbsp;<\/td><td>Ajuda a desenvolver escapes de quadril explosivos no Jiu-Jitsu.&nbsp;<\/td><\/tr><tr><td>Expans\u00f5es&nbsp;<\/td><td>5 de cada lado&nbsp;<\/td><td>Fique de p\u00e9 com a perna esquerda \u00e0 frente e fa\u00e7a 5 repeti\u00e7\u00f5es, depois fa\u00e7a o mesmo com a perna direita \u00e0 frente.&nbsp;<\/td><\/tr><tr><td>Levantamento terra com uma perna&nbsp;<\/td><td>5 de cada lado&nbsp;<\/td><td>Use um kettlebell, se dispon\u00edvel.&nbsp;<\/td><\/tr><tr><td>Chutes frontais&nbsp;<\/td><td>10 cada perna&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Ajudantes&nbsp;<\/td><td>10 cada perna&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Afundos&nbsp;<\/td><td>10 cada perna&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Fiz um pequeno v\u00eddeo aqui para explicar as t\u00e9cnicas do circuito:<\/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\/evKDQPq0M7g?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\">Aqui est\u00e1 um v\u00eddeo que fiz anteriormente:<\/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<p class=\"wp-block-paragraph\">No v\u00eddeo acima, os exerc\u00edcios est\u00e3o apresentados na seguinte ordem:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sit Throughs<\/li>\n\n\n\n<li>Varreduras peito a peito<\/li>\n\n\n\n<li>Tri\u00e2ngulos<\/li>\n\n\n\n<li>T\u00e9cnica de Levantar<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Observe que, embora essas t\u00e9cnicas possam parecer um pouco toscas quando feitas individualmente dessa forma, elas s\u00e3o bastante eficazes. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por exemplo, aqui est\u00e1 um exerc\u00edcio de sentar-se durante o treino de rolamento\/sparring:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"140\" height=\"250\" data-attachment-id=\"9699\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/12\/20\/jiu-jitsu-brasileiro-para-mma\/sitthrough\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/Sitthrough.gif?fit=140%2C250&amp;ssl=1\" data-orig-size=\"140,250\" 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=\"Sitthrough\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/Sitthrough.gif?fit=140%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/Sitthrough.gif?resize=140%2C250&#038;ssl=1\" alt=\"Fique sentado durante o jiu-jitsu\" class=\"wp-image-9699\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">E se voc\u00ea for para os 25 segundos deste v\u00eddeo, voc\u00ea me ver\u00e1 executar uma bela raspagem peito a peito:<\/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\/M9u3nFcoujM?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=24&#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<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h1 class=\"wp-block-heading\" id=\"basic-mma-techniques\">T\u00e9cnicas b\u00e1sicas de MMA<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Pratique essas t\u00e9cnicas, assista a v\u00eddeos sobre elas e pratique-as sempre que tiver oportunidade.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea ter\u00e1 uma vantagem inicial se familiarizar-se com as seguintes t\u00e9cnicas:<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"brazilian-jiu-jitsu\"><strong>Jiu Jitsu Brasileiro<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mount &amp; Mount Escape<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Controle lateral e escape de controle lateral<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No\u00e7\u00f5es b\u00e1sicas de guarda<\/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\/_uZLoswJiB4?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\">Submiss\u00f5es \u2013 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br>Estrangulamento guilhotina a partir da guarda<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estrangulamento guilhotina em p\u00e9 (e escapadas)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tri\u00e2ngulo de bra\u00e7o e escapes<\/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\/9qGz0slFD_0?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=53&#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<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wrestling\"><strong>Luta livre<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Perna dupla<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">perna \u00fanica<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mais\/Menos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ganchos duplos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Balc\u00e3o de uma perna<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Expans\u00e3o urbana<\/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\/KnICbiC9744?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=\"striking\"><strong>Impressionante<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Treinos de Bas Rutten<\/strong><\/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\/TW2LIv88UKM?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\">Outro <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"thai-clinch\">Clinch tailand\u00eas<\/h2>\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\/uXfpyd7nn1A?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=59&#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<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"training-with-some-basic-equipment\">Treinamento com alguns equipamentos b\u00e1sicos<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea tiver os recursos e o espa\u00e7o em casa, eu investiria em:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Saco de pancadas<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Barra fixa<\/li>\n<\/ul>\n\n\n\n\n\n<p class=\"has-large-font-size wp-block-paragraph\"><strong>Baixe o PDF aqui:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-2c10083e-ec4b-47c4-9d06-06726ee6954e\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/10\/mma6weekprog.pdf\">programa mma6semanas<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/10\/mma6weekprog.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-2c10083e-ec4b-47c4-9d06-06726ee6954e\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea procura um programa de treinamento de for\u00e7a e condicionamento f\u00edsico mais espec\u00edfico para MMA ou boxe, confira meus outros posts no blog:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/04\/12\/condicionamento-de-forca-para-boxe\/\">Programa de For\u00e7a e Condicionamento F\u00edsico para Boxe<\/a><\/li>\n\n\n\n<li><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><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gosta de conte\u00fado gratuito (e sem an\u00fancios) sobre fitness e nutri\u00e7\u00e3o?<br>Considere fazer uma doa\u00e7\u00e3o atrav\u00e9s do Patreon:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/www.patreon.com\/Nicemma\" rel=\"nofollow\">https:\/\/www.patreon.com\/Nicemma<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Precisa de um saco de pancadas? Clique na imagem abaixo para ver a gama METIS.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"425\" height=\"328\" data-attachment-id=\"12978\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/bem-vindos-ao-meu-blog-maluco\/red-down-arrow\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?fit=425%2C328&amp;ssl=1\" data-orig-size=\"425,328\" 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=\"red-down-arrow\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?fit=425%2C328&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?resize=425%2C328&#038;ssl=1\" alt=\"\" class=\"wp-image-12978\" \/><\/a><\/figure>\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 hardest part about getting started &#8211; is well, getting started. I guess it&#8217;s a good idea to procrastinate a little bit about starting MMA, it can be quite hardgoing, especially if you go to a gym that just throws you in the deep end. You can get a good base of fitness and technique [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,7716,5189,12504],"tags":[784152946,1145737,34941026,23199],"class_list":["post-11778","post","type-post","status-publish","format-standard","hentry","category-bjj","category-boxing","category-fitness","category-mma","tag-fitness","tag-home-fitness","tag-mma-2","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA - 6 Week Training Program .pdf \u00b7 [2025] - 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\/2020\/10\/06\/programa-de-treinamento-de-mma-de-6-semanas\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA - 6 Week Training Program .pdf \u00b7 [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The hardest part about getting started &#8211; is well, getting started. I guess it&#8217;s a good idea to procrastinate a little bit about starting MMA, it can be quite hardgoing, especially if you go to a gym that just throws you in the deep end. You can get a good base of fitness and technique [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2020\/10\/06\/programa-de-treinamento-de-mma-de-6-semanas\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-06T19:13:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-12T08:13:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?w=1024\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"MMA - 6 Week Training Program .pdf \u00b7 [2025] - Fitness &amp; MMA Blog - 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\/2020\/10\/06\/programa-de-treinamento-de-mma-de-6-semanas\/","og_locale":"pt_PT","og_type":"article","og_title":"MMA - 6 Week Training Program .pdf \u00b7 [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"The hardest part about getting started &#8211; is well, getting started. 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