{"id":11778,"date":"2020-10-06T19:13:31","date_gmt":"2020-10-06T19:13:31","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11778"},"modified":"2026-09-07T09:11:36","modified_gmt":"2026-09-07T09:11:36","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 [2026]"},"content":{"rendered":"<h2>MMA &#8211; 6 Week Training Program .pdf \u00b7 [2026]<\/h2>\n<li>6 week mma training program pdf &#8211; scroll to the bottom to download the pdf version of the program<\/li>\n<!-- \/wp:post-content --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>The hardest part about getting started &#8211; is well, getting started.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>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.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You can get a good base of fitness and technique by doing some training at home first. Don&#8217;t get me wrong, you can&#8217;t get &#8216;fight-ready&#8217; or any good at MMA without a training partner, but you can get fit and learn some basic techniques, which will make you feel less of a duck out of proverbial water when it comes to your first class.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"anchor\":\"build-a-base-of-fitness\"} -->\n<h2 id=\"build-a-base-of-fitness\" class=\"wp-block-heading\"><strong>Build a base of fitness<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>At all levels, fights are won and lost according to a fighter&#8217;s fitness levels. You can&#8217;t be decent at MMA without a decent level of fitness. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sumo squats are included to help with hip mobility.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>According to the <a href=\"https:\/\/coachsci.sdsu.edu\/csa\/vol21\/sale.htm\">SAID principle<\/a> &#8211; Specific Adaptations to Imposed Demands, you should do MMA exercises, to get fit for MMA&#8230;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:image {\"id\":12936,\"sizeSlug\":\"large\",\"linkDestination\":\"custom\"} -->\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\/sacos-de-pancada-independentes\/\" 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-title=\"freestandingpunchbags\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;freestanding punch bag&lt;\/p&gt;\n\" 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=\"freestanding Punch bag\" class=\"wp-image-12936\"\/><\/a><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"textAlign\":\"center\"}}} -->\n<p class=\"has-text-align-center\">Looking for a freestanding punch bag, hanging punch bag or a bag with a swinging arm? <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"textAlign\":\"center\"}}} -->\n<p class=\"has-text-align-center\"><strong>Take a look at the METIS Range of professional quality <a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\">punch bags here<\/a><\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:heading {\"anchor\":\"beginner-mma-circuit\"} -->\n<h2 id=\"beginner-mma-circuit\" class=\"wp-block-heading\">Beginner MMA <strong>Circuit<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Warm up &#8211; foam roller, hip mobility drills<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/youtu.be\/OOWk2Jggn8M?t=62\",\"type\":\"rich\",\"providerNameSlug\":\"embed-handler\",\"responsive\":true,\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler 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<!-- \/wp:embed -->\n\n<!-- wp:paragraph -->\n<p>Press ups<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sumo Squats<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Jab, Cross, Hook, Cross (With 1kg weights if you have them)<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sit Throughs<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Chest to Chest Sweep<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Triangles<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Single Leg Glute Bridges<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sprawls<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Russian Deadlift (single leg)<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Front Kicks<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Side Kicks<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lunges<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:table {\"hasFixedLayout\":false,\"style\":{\"color\":{\"background\":\"#f3f4f5\"}}} -->\n<figure class=\"wp-block-table\"><table class=\"has-background\" style=\"background-color:#f3f4f5\"><tbody><tr><td><strong>MMA Home Circuit<\/strong>&nbsp;<\/td><\/tr><tr><td><strong>Exercise<\/strong>&nbsp;<\/td><td><strong>Time\/<\/strong><strong>Reps<\/strong>&nbsp;<\/td><td><strong>Notes<\/strong>&nbsp;<\/td><\/tr><tr><td>Press Ups&nbsp;<\/td><td>20&nbsp;reps&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Sumo Squats&nbsp;<\/td><td>20&nbsp;reps&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Boxing,&nbsp;Jab, Cross,&nbsp;Hook, Cross&nbsp;<\/td><td>Complete&nbsp;the&nbsp;combination&nbsp;10&nbsp;times&nbsp;<\/td><td>Use&nbsp;1kg hand-weights&nbsp;if&nbsp;available&nbsp;<\/td><\/tr><tr><td>Sit&nbsp;Throughs&nbsp;<\/td><td>10&nbsp;reps&nbsp;each&nbsp;side&nbsp;<\/td><td>Wrestling&nbsp;technique&nbsp;<\/td><\/tr><tr><td>Chest&nbsp;to&nbsp;Chest&nbsp;Sweep&nbsp;<\/td><td>10&nbsp;reps&nbsp;each&nbsp;side&nbsp;<\/td><td>Jiu&nbsp;Jitsu&nbsp;Guard&nbsp;technique&nbsp;<\/td><\/tr><tr><td>Triangles&nbsp;<\/td><td>10&nbsp;reps&nbsp;each&nbsp;side&nbsp;<\/td><td>Jiu&nbsp;Jitsu&nbsp;Guard&nbsp;technique&nbsp;&nbsp;<\/td><\/tr><tr><td>Single Leg&nbsp;Glute&nbsp;Bridges&nbsp;<\/td><td>10&nbsp;reps&nbsp;on&nbsp;each&nbsp;side&nbsp;<\/td><td>Helps&nbsp;build&nbsp;explosive&nbsp;hip-escapes in&nbsp;Jiu&nbsp;Jitsu&nbsp;<\/td><\/tr><tr><td>Sprawls&nbsp;<\/td><td>5&nbsp;each&nbsp;side&nbsp;<\/td><td>Stand&nbsp;with&nbsp;left&nbsp;leg forwards&nbsp;and&nbsp;compete&nbsp;5&nbsp;reps,&nbsp;then&nbsp;do&nbsp;the&nbsp;same&nbsp;with&nbsp;right leg forwards&nbsp;<\/td><\/tr><tr><td>Single Leg&nbsp;Deadlift&nbsp;<\/td><td>5&nbsp;each&nbsp;side&nbsp;<\/td><td>Use&nbsp;a&nbsp;kettlebell&nbsp;if&nbsp;available&nbsp;<\/td><\/tr><tr><td>Front Kicks&nbsp;<\/td><td>10&nbsp;each&nbsp;leg&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Side Kicks&nbsp;<\/td><td>10&nbsp;each&nbsp;leg&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Lunges&nbsp;<\/td><td>10&nbsp;each&nbsp;leg&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n<!-- \/wp:table -->\n\n<!-- wp:paragraph -->\n<p>I made a bit of a video here to explain the techniques in the circuit:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/youtu.be\/evKDQPq0M7g\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:paragraph -->\n<p>Here&#8217;s a video I made earlier:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/www.youtube.com\/watch?v=CrqHVq2t0fk\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-4-3 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:paragraph -->\n<p>In the video above, exercises in order are:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Sit Throughs<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Chest to Chest Sweeps<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Triangles<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Stand Up Technique<\/li>\n<!-- \/wp:list-item --><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Please note that &#8211; although these techniques may look a bit rubbish when they&#8217;re done solo like this, they are quite effective. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>For example, here is a sit-through done whilst rolling\/sparring:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":9699,\"sizeSlug\":\"large\"} -->\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\/ficar-sentado-ate-o-fim\/\" 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-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=\"sit through bjj\" class=\"wp-image-9699\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>and if you go to 25 seconds into this video, you should see me execute a lovely &#8211; chest to chest sweep:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/youtu.be\/M9u3nFcoujM?t=24\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-4-3 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:heading {\"level\":1,\"anchor\":\"basic-mma-techniques\"} -->\n<h1 id=\"basic-mma-techniques\" class=\"wp-block-heading\">Basic MMA Techniques<\/h1>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Drill these techniques, watch videos on them, practice them if you get chance.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It will give you a head-start if you become familiar with the following techniques:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:heading {\"anchor\":\"brazilian-jiu-jitsu\"} -->\n<h2 id=\"brazilian-jiu-jitsu\" class=\"wp-block-heading\"><strong>Brazilian Jiu Jitsu<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Mount &amp; Mount Escape<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Side Control &amp; Side Control Escape<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Guard Basics<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/www.youtube.com\/watch?v=_uZLoswJiB4\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:paragraph -->\n<p>Submissions &#8211; <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br>Guillotine choke from guard<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Guillotine choke from standing (and escapes)<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Arm triangle and escapes<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/youtu.be\/9qGz0slFD_0?t=53\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:heading {\"anchor\":\"wrestling\"} -->\n<h2 id=\"wrestling\" class=\"wp-block-heading\"><strong>Wrestling<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Double Leg<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Single Leg<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Over\/Under<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Double Underhooks<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Single Leg counter<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sprawl<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/www.youtube.com\/watch?v=KnICbiC9744\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:heading {\"anchor\":\"striking\"} -->\n<h2 id=\"striking\" class=\"wp-block-heading\"><strong>Striking<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>Bas Rutten Workouts<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:embed {\"url\":\"https:\/\/www.youtube.com\/watch?v=TW2LIv88UKM\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-4-3 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:paragraph -->\n<p>Other <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"anchor\":\"thai-clinch\"} -->\n<h2 id=\"thai-clinch\" class=\"wp-block-heading\">Thai Clinch<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:embed {\"url\":\"https:\/\/youtu.be\/uXfpyd7nn1A?t=59\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\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<!-- \/wp:embed -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:heading {\"anchor\":\"training-with-some-basic-equipment\"} -->\n<h2 id=\"training-with-some-basic-equipment\" class=\"wp-block-heading\">Training With Some Basic Equipment<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If you have the funds and the space at home, I would invest in:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Punch Bag<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Chin Up Bar<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph {\"fontSize\":\"large\"} -->\n<p class=\"has-large-font-size\"><strong>Download the pdf here:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:file {\"id\":11800,\"href\":\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/10\/mma6weekprog.pdf\"} -->\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\">mma6weekprog<\/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<!-- \/wp:file -->\n\n<!-- wp:paragraph -->\n<p>If you were looking for a more specific strength &amp; Conditioning program for MMA or boxing, please check out my other blog posts:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li><a href=\"https:\/\/blackbeltwhitehat.com\/2016\/04\/12\/strength-conditioning-for-boxing\/\">Boxing Strength &amp; Conditioning Program<\/a><\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><a href=\"https:\/\/blackbeltwhitehat.com\/2019\/08\/23\/mma-strength-conditioning-program-pdf\/\">MMA Strength &amp; Conditioning Progam<\/a><\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Like free (and ad-free) Fitness &amp; Nutrition content?<br>Please consider donating via Patreon:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><a href=\"https:\/\/www.patreon.com\/Nicemma\" rel=\"nofollow\">https:\/\/www.patreon.com\/Nicemma<\/a><\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"textAlign\":\"center\"}}} -->\n<p class=\"has-text-align-center\"><strong>Need a Punch bag?  Click the image below to see the METIS range<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":12978,\"sizeSlug\":\"large\",\"linkDestination\":\"media\",\"align\":\"center\"} -->\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\/seta-vermelha-para-baixo\/\" 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-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<!-- \/wp:image -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:image {\"id\":12936,\"sizeSlug\":\"large\",\"linkDestination\":\"custom\"} -->\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\/sacos-de-pancada-independentes\/\" 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-title=\"freestandingpunchbags\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;freestanding punch bag&lt;\/p&gt;\n\" 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=\"freestanding Punch bag\" class=\"wp-image-12936\"\/><\/a><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"textAlign\":\"center\"}}} -->\n<p class=\"has-text-align-center\">Looking for a freestanding punch bag, hanging punch bag or a bag with a swinging arm? <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"typography\":{\"textAlign\":\"center\"}}} -->\n<p class=\"has-text-align-center\"><strong>Take a look at the METIS Range of professional quality <a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\">punch bags here<\/a><\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->\n\n<!-- wp:separator {\"opacity\":\"css\"} -->\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n<!-- \/wp:separator -->","protected":false},"excerpt":{"rendered":"<p>MMA &#8211; 6 Week Training Program .pdf \u00b7 [2026] 6 week mma training program pdf &#8211; scroll to the bottom to download the pdf version of the program 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 [&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 v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA - 6 Week Training Program .pdf \u00b7 [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\/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 [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2026] 6 week mma training program pdf &#8211; scroll to the bottom to download the pdf version of the program 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 [&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=\"2026-09-07T09:11:36+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 [2026] - 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 [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2026] 6 week mma training program pdf &#8211; scroll to the bottom to download the pdf version of the program 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 [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/10\/06\/programa-de-treinamento-de-mma-de-6-semanas\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2020-10-06T19:13:31+00:00","article_modified_time":"2026-09-07T09:11:36+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?w=1024","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"4 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2020\/10\/06\/mma-6-week-training-program\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/10\/06\/mma-6-week-training-program\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"MMA &#8211; 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Eu tamb\u00e9m recomendo fazer bastante trabalho unilateral, como agachamentos b\u00falgaros, pliometria unilateral (cuidado com les\u00f5es na pliometria) e agachamentos unilaterais, al\u00e9m de agachamentos tradicionais e\/ou...","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":16015,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/08\/14\/pliometria-para-programa-de-mma-2025-pdf\/","url_meta":{"origin":11778,"position":1},"title":"Plyometrics Exercises for MMA [2025] .pdf","author":"Dave","date":"Agosto 14, 2025","format":false,"excerpt":"Exerc\u00edcios pliom\u00e9tricos s\u00e3o movimentos explosivos baseados em saltos. Eles utilizam o ciclo alongamento-encurtamento para aumentar a pot\u00eancia. Isso \u00e9 perfeito para os golpes r\u00e1pidos e quedas do MMA (fonte). *Exercite-se por sua conta e risco - Os exerc\u00edcios pliom\u00e9tricos apresentam um risco relativamente alto de les\u00f5es - sempre aque\u00e7a antes e assegure-se de usar a t\u00e9cnica correta*. O PDF est\u00e1 pr\u00f3ximo\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":15455,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/09\/12\/programa-de-metodo-conjugado-mma-pdf-2024\/","url_meta":{"origin":11778,"position":2},"title":"MMA \u00a0Conjugate Method Program .pdf [2025]","author":"Dave","date":"Setembro 12, 2024","format":false,"excerpt":"O M\u00e9todo Conjugado de MMA parece complicado, mas lembre-se que ele consiste em 3 componentes principais: Exerc\u00edcios din\u00e2micos, Levantamentos com esfor\u00e7o m\u00e1ximo e Levantamentos acess\u00f3rios. Isso \u00e9 \u00f3timo para o MMA, porque voc\u00ea est\u00e1 exigindo esfor\u00e7o e, portanto, for\u00e7ando adapta\u00e7\u00f5es que desenvolvem pot\u00eancia, al\u00e9m de for\u00e7a. Em vez de um programa de condicionamento periodizado, voc\u00ea consegue\u2026","rel":"","context":"In \"Fitness\"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/marcacao\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/ktmefFbfbUU\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":10965,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/23\/programa-de-condicionamento-fisico-para-mma-em-pdf\/","url_meta":{"origin":11778,"position":3},"title":"MMA Strength &amp; Conditioning Program \u00b7 pdf \u00b7  [2026]","author":"Dave","date":"Agosto 23, 2019","format":false,"excerpt":"O MMA \u00e9 um dos esportes mais exigentes do mundo. A t\u00e9cnica \u00e9 fundamental, mas o condicionamento f\u00edsico tamb\u00e9m \u00e9 essencial, assim como a resili\u00eancia mental e a resist\u00eancia f\u00edsica. Voc\u00ea definitivamente n\u00e3o quer ficar sem f\u00f4lego e cansado durante uma luta, se puder evitar! Seja voc\u00ea um lutador profissional de MMA\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":13298,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/05\/26\/o-mma-e-perigoso-perguntas-frequentes-sobre-mma-respondidas\/","url_meta":{"origin":11778,"position":4},"title":"O MMA \u00e9 perigoso? 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Algumas pesquisas sugerem que o MMA\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"SEO and MMA blog founder Drew Griffiths","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2012\/11\/drewmma1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":15840,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/03\/31\/teste-de-aptidao-fisica-de-mma\/","url_meta":{"origin":11778,"position":5},"title":"Teste de aptid\u00e3o f\u00edsica para MMA","author":"Dave","date":"Mar\u00e7o 31, 2025","format":false,"excerpt":"Se voc\u00ea quer treinar MMA, mas est\u00e1 velho demais ou lesionado demais para competir, ou se \u00e9 uma pessoa sensata que n\u00e3o gosta de levar socos no nariz, ent\u00e3o uma competi\u00e7\u00e3o\/teste de condicionamento f\u00edsico de MMA lhe dar\u00e1 um objetivo para treinar. Aqui est\u00e1 o primeiro: 20 repeti\u00e7\u00f5es de t\u00e9cnica em p\u00e9\u2026","rel":"","context":"In \"bjj\"","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/marcacao\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11778","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"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=11778"}],"version-history":[{"count":27,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11778\/revisions"}],"predecessor-version":[{"id":18059,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11778\/revisions\/18059"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=11778"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=11778"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=11778"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}