{"id":12101,"date":"2021-03-04T16:25:00","date_gmt":"2021-03-04T16:25:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=12101"},"modified":"2024-08-15T15:04:56","modified_gmt":"2024-08-15T15:04:56","slug":"programa-de-forca-de-grappling-em-pdf-2021","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/03\/04\/programa-de-forca-de-grappling-em-pdf-2021\/","title":{"rendered":"Grappling Power Program .pdf [Updated August 2024]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">A pot\u00eancia explosiva \u00e9 fundamental para o sucesso no grappling, especialmente no jiu-jitsu sem kimono. Voc\u00ea pode literalmente usar a for\u00e7a para sair (ou entrar) na maioria das posi\u00e7\u00f5es e finaliza\u00e7\u00f5es se tiver quadris e pernas explosivos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Desenvolva quadris explosivos para um desempenho superior no grappling \u2013 role at\u00e9 o final da p\u00e1gina para acessar o PDF e uma tabela com o programa. Ali\u00e1s, no Reino Unido se escreve &quot;programme&quot;! Uma informa\u00e7\u00e3o \u00fatil para treinadores.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"grappling-power-program\"><strong>Programa de For\u00e7a de Luta <\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Os levantamentos ol\u00edmpicos s\u00e3o \u00f3timos, este programa parte do princ\u00edpio de que voc\u00ea n\u00e3o tem acesso a um treinador de levantamento ol\u00edmpico.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Antes de cada sess\u00e3o, certifique-se de que voc\u00ea <strong>Comece com 10 minutos de exerc\u00edcios cardiovasculares de intensidade moderada para aquecer.<\/strong>, por exemplo, remo, e realize alongamentos din\u00e2micos e 2 a 3 s\u00e9ries de aquecimento com pesos leves e explos\u00e3o limitada.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aguarde de 2 a 4 minutos entre as s\u00e9ries para obter melhores resultados em termos de pot\u00eancia pura. Reduza o intervalo de descanso para treinos de resist\u00eancia de for\u00e7a. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"grappling-power-program-day-1\"><strong>Programa de For\u00e7a no Grappling - DIA 1<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Levantamento terra sum\u00f4 x 2 s\u00e9ries x 8 repeti\u00e7\u00f5es \u2013 peso leve para aquecer o corpo todo<\/li><li>Encolhimentos de ombros com salto potente* x 4 s\u00e9ries x 6 repeti\u00e7\u00f5es<\/li><li>Saltos rotacionais pliom\u00e9tricos x 2 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li><li>Passe de Rem\u00e9dio no Peito x 3 s\u00e9ries de 8 repeti\u00e7\u00f5es<\/li><li>Saltos em profundidade x 3 s\u00e9ries de 5 repeti\u00e7\u00f5es<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Passe de bola medicinal no peito<\/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\/eexkwGFEd3M?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\">Saltos rotacionais<\/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\/MSsY-GnH4sY?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\">Encolher os ombros com salto<\/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\/JnPsPpvjbSo?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=\"grappling-power-program-day-3\"><strong>Programa de For\u00e7a no Grappling - Dia 3<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O segundo dia \u00e9 um dia de descanso. <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Agachamentos com o peso do corpo \u00d7 20 repeti\u00e7\u00f5es<\/li><li>Flex\u00f5es de bra\u00e7o com o peso do corpo x 20 repeti\u00e7\u00f5es<\/li><li>Desenvolvimento com barra x 4 s\u00e9ries x 6 repeti\u00e7\u00f5es<\/li><li>Levantamento e desenvolvimento com kettlebell x 2 s\u00e9ries x 10 repeti\u00e7\u00f5es (2 s\u00e9ries de cada lado)<\/li><li>Remada explosiva com um bra\u00e7o* na bola de estabilidade x 2 s\u00e9ries x 6 repeti\u00e7\u00f5es <\/li><li>Burpees x 2 s\u00e9ries de 30 repeti\u00e7\u00f5es<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*Leve 3 segundos para baixar o peso e, em seguida, levante-o o mais r\u00e1pido poss\u00edvel, fa\u00e7a uma pausa de 1 segundo no ponto mais alto e abaixe-o novamente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"grappling-power-program-day-5\"><strong>Programa de For\u00e7a no Grappling - DIA 5<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Agachamentos com o peso do corpo x 20 repeti\u00e7\u00f5es<\/li><li>Agachamento frontal \u2013 explosivo x 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li><li>Barra fixa explosiva* x 3 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li><li>Balan\u00e7os com kettlebell x 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li><li>Saltos verticais pliom\u00e9tricos x 3 s\u00e9ries x 6 repeti\u00e7\u00f5es<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Qualquer exerc\u00edcio explosivo para as costas \u00e9 v\u00e1lido se as barras fixas forem muito dif\u00edceis. Usar uma corda para puxar um tren\u00f3 ou um cabo para abaixar o peso e depois pux\u00e1-lo explosivamente s\u00e3o boas op\u00e7\u00f5es.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"periodisation\">Periodiza\u00e7\u00e3o <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Os programas de treinamento devem ser periodizados sempre que poss\u00edvel. Para mais informa\u00e7\u00f5es sobre a periodiza\u00e7\u00e3o Bompas, consulte [link para a periodiza\u00e7\u00e3o Bompas]. <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/23\/programa-de-condicionamento-fisico-para-mma-em-pdf\/\">nossa postagem sobre for\u00e7a e condicionamento para MMA<\/a>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"olympic-lifts\">Levantamentos Ol\u00edmpicos<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Idealmente, os programas de treinamento de for\u00e7a devem incluir algum tipo de levantamento ol\u00edmpico. No entanto, \u00e9 sempre importante avaliar o risco de les\u00f5es. O arranco, por exemplo, apresenta uma taxa de les\u00f5es relativamente alta em compara\u00e7\u00e3o com o levantamento terra ou o encolhimento de ombros.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"functional-strength-move-bodies\">For\u00e7a Funcional \u2013 Movimente os Corpos<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para tornar os exerc\u00edcios de eleva\u00e7\u00e3o de quadril mais espec\u00edficos para o grappling, pe\u00e7a a um parceiro que se deite sobre seus quadris. Pratique e treine uma &quot;fuga pelas costas&quot; explosiva 6 vezes por s\u00e9rie. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode fazer exerc\u00edcios semelhantes a partir da montada. Use a fuga da montada no estilo &quot;hip hop&quot; para repeti\u00e7\u00f5es, ou fa\u00e7a a ponte lateral com um parceiro, saltando repetidamente de volta para a montada.<\/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<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"has-white-color has-blue-background-color has-text-color has-background wp-block-heading\" id=\"download-the-grappling-power-program\">Baixe o Programa de For\u00e7a no Grappling<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"> Fa\u00e7a o download abaixo como um <strong>Palavra <\/strong>M\u00e9dico:<\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-7028e2e3-afb2-4877-99e6-92d16d9074bc\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/03\/grapplingpowerprogram.docx\">programa de poder de grappling<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/03\/grapplingpowerprogram.docx\" class=\"wp-block-file__button\" download aria-describedby=\"wp-block-file--media-7028e2e3-afb2-4877-99e6-92d16d9074bc\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Fa\u00e7a o download abaixo como um <strong>pdf<\/strong>:<\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-d4334f99-140e-4693-88e0-148b4f29cc72\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/03\/grapplingpowerprogram.pdf\">programa de poder de grappling<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/03\/grapplingpowerprogram.pdf\" class=\"wp-block-file__button\" download aria-describedby=\"wp-block-file--media-d4334f99-140e-4693-88e0-148b4f29cc72\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"grappling-power-program-in-nice-tables\">Programa de For\u00e7a no Grappling (em Nice Tables)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sempre fa\u00e7a um aquecimento antes de cada sess\u00e3o com 10 minutos de exerc\u00edcios cardiovasculares de intensidade moderada e 5 minutos de alongamento din\u00e2mico.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recomenda-se tamb\u00e9m fazer 2 s\u00e9ries de aquecimento com uma carga leve antes de iniciar qualquer s\u00e9rie de trabalho.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">DIA 1<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><td><strong>Representantes<\/strong><\/td><\/tr><tr><td>Levantamento terra sum\u00f4<\/td><td>2<\/td><td>8<\/td><\/tr><tr><td>Encolher os ombros com salto<\/td><td>4<\/td><td>6<\/td><\/tr><tr><td>Saltos pliom\u00e9tricos rotacionais<\/td><td>2<\/td><td>10<\/td><\/tr><tr><td>passe de bola medicinal no peito<\/td><td>3<\/td><td>8<\/td><\/tr><tr><td>Saltos de profundidade<\/td><td>3<\/td><td>6<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">DIA 3<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><td><strong>Representantes<\/strong><\/td><\/tr><tr><td>Pressione<\/td><td>4<\/td><td>6<\/td><\/tr><tr><td>Levantamento e press\u00e3o com kettlebell<\/td><td>2 em cada bra\u00e7o<\/td><td>12<\/td><\/tr><tr><td>Remada explosiva com um bra\u00e7o<\/td><td>3<\/td><td>10<\/td><\/tr><tr><td>Burpees<\/td><td>2<\/td><td>30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">DIA 5<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><td><strong>Representantes<\/strong><\/td><\/tr><tr><td>Queixos explosivos<\/td><td>3<\/td><td>6<\/td><\/tr><tr><td>Balan\u00e7os com kettlebell<\/td><td>3<\/td><td>10<\/td><\/tr><tr><td>saltos verticais pliom\u00e9tricos<\/td><td>3<\/td><td>6<\/td><\/tr><tr><td>Eleva\u00e7\u00e3o de quadril com barra<\/td><td>3<\/td><td>8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"conclusion\">Conclus\u00e3o<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aquecimento intenso \u2013 muito aquecimento. Exerc\u00edcios de for\u00e7a s\u00e3o \u00f3timos, mas tamb\u00e9m apresentam alto risco de les\u00f5es. Recomendo suar bastante e beber muita \u00e1gua durante todo o exerc\u00edcio.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quadris explosivos s\u00e3o desenvolvidos atrav\u00e9s de exerc\u00edcios de extens\u00e3o do quadril, como saltos explosivos, eleva\u00e7\u00f5es de quadril explosivas e levantamentos ol\u00edmpicos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vale ressaltar que a for\u00e7a de preens\u00e3o tamb\u00e9m \u00e9 importante para o condicionamento f\u00edsico e a for\u00e7a na luta agarrada. Sempre alongue os pulsos e fortale\u00e7a os extensores e flexores do punho, ou voc\u00ea desenvolver\u00e1 epicondilite medial (cotovelo de golfista) rapidamente.<\/p>","protected":false},"excerpt":{"rendered":"<p>Explosive power is really important for successful grappling, especially in no gi. You can literally power out (or into) most positions and submissions if you have explosive hips and legs. Get explosive hips for superior grappling performance &#8211; scroll down to the bottom for the pdf and a nice table-version of the program. By the [&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":[8219,5189,12504],"tags":[784152949,784152946,43672347,8930164,499051,36097,34941026,23199],"class_list":["post-12101","post","type-post","status-publish","format-standard","hentry","category-bjj","category-fitness","category-mma","tag-bjj","tag-fitness","tag-grapling","tag-graplling","tag-grappling","tag-judo","tag-mma-2","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Grappling Power Program .pdf [Updated August 2024] - 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\/2021\/03\/04\/programa-de-forca-de-grappling-em-pdf-2021\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Grappling Power Program .pdf [Updated August 2024] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Explosive power is really important for successful grappling, especially in no gi. You can literally power out (or into) most positions and submissions if you have explosive hips and legs. Get explosive hips for superior grappling performance &#8211; scroll down to the bottom for the pdf and a nice table-version of the program. By the [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2021\/03\/04\/programa-de-forca-de-grappling-em-pdf-2021\/\" \/>\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=\"2021-03-04T16:25:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-15T15:04:56+00:00\" \/>\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=\"3 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Grappling Power Program .pdf [Updated August 2024] - 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\/2021\/03\/04\/programa-de-forca-de-grappling-em-pdf-2021\/","og_locale":"pt_PT","og_type":"article","og_title":"Grappling Power Program .pdf [Updated August 2024] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Explosive power is really important for successful grappling, especially in no gi. You can literally power out (or into) most positions and submissions if you have explosive hips and legs. Get explosive hips for superior grappling performance &#8211; scroll down to the bottom for the pdf and a nice table-version of the program. By the [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/03\/04\/programa-de-forca-de-grappling-em-pdf-2021\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2021-03-04T16:25:00+00:00","article_modified_time":"2024-08-15T15:04:56+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2021\/03\/04\/grappling-power-program-pdf-2021\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/03\/04\/grappling-power-program-pdf-2021\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Grappling Power Program .pdf [Updated August 2024]","datePublished":"2021-03-04T16:25:00+00:00","dateModified":"2024-08-15T15:04:56+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/03\/04\/grappling-power-program-pdf-2021\/"},"wordCount":676,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["bjj","Fitness","grapling","graplling","grappling","judo","mma","ufc"],"articleSection":["bjj","Fitness","MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2021\/03\/04\/grappling-power-program-pdf-2021\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2021\/03\/04\/grappling-power-program-pdf-2021\/","url":"https:\/\/blackbeltwhitehat.com\/2021\/03\/04\/grappling-power-program-pdf-2021\/","name":"Grappling Power Program .pdf [Updated August 2024] - Fitness &amp; 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