{"id":12961,"date":"2022-03-18T09:06:00","date_gmt":"2022-03-18T09:06:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=12961"},"modified":"2026-01-30T10:22:57","modified_gmt":"2026-01-30T10:22:57","slug":"6-semanas-de-treinamento-de-boxe-pf","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/03\/18\/6-semanas-de-treinamento-de-boxe-pf\/","title":{"rendered":"6 Weeks Boxing Training .pdf  [2026]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Seis semanas n\u00e3o s\u00e3o suficientes para atingir um n\u00edvel de elite, mas digamos que voc\u00ea se inscreveu para uma luta de boxe amador beneficente e precisa melhorar o seu desempenho em seis semanas. Nesse caso, voc\u00ea precisar\u00e1 de um plano e um programa. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode baixar o arquivo .pdf pr\u00f3ximo ao final desta publica\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Equipamentos recomendados <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bola medicinal de 3 a 5 kg <\/li>\n\n\n\n<li>Faixa de resist\u00eancia leve<\/li>\n\n\n\n<li>Faixa de resist\u00eancia de n\u00edvel m\u00e9dio<\/li>\n\n\n\n<li>halteres de 1kg<\/li>\n\n\n\n<li>Saco de pancadas <\/li>\n\n\n\n<li>Corda de gole <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">O ideal seria ter acesso a equipamentos de cardio, como um remo e uma bicicleta ergom\u00e9trica. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Princ\u00edpio SAID<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea quer entrar em forma para o boxe, precisa praticar boxe ou reproduzir t\u00e9cnicas de boxe para desenvolver seu condicionamento f\u00edsico. Correr e remar s\u00e3o \u00f3timos para criar uma base de condicionamento, mas se voc\u00ea correr muito, ficar\u00e1 em forma para correr, n\u00e3o para boxe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Este programa pressup\u00f5e que voc\u00ea esteja fazendo sparring e treino com aparadores pelo menos duas vezes por semana. Voc\u00ea ainda pode usar o programa de 6 semanas para entrar em forma antes de ir para uma aula de boxe, mas se voc\u00ea for lutar, precisa fazer sparring, mesmo que seja apenas com jabs para come\u00e7ar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Intervalos Tabata<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea quer entrar em forma rapidamente para o boxe, recomendo muito o uso do m\u00e9todo Tabata. Voc\u00ea vai precisar de um aplicativo ou um cron\u00f4metro. O m\u00e9todo Tabata consiste em 20 segundos de exerc\u00edcio de alta intensidade, com 10 segundos de descanso. Isso \u00e9 repetido 8 vezes, totalizando 4 minutos. Voc\u00ea pode usar agachamentos, sprints na bicicleta, burpees ou treinos com saco de pancada (e muitos outros exerc\u00edcios!).<\/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\/2lv8qbyTVGA?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>Treinos de boxe de Bas Rutten<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esses exerc\u00edcios s\u00e3o \u00f3timos para entrar em forma e praticar combina\u00e7\u00f5es. Aperte o play no v\u00eddeo abaixo:<\/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\/elGKSQ9hi2Y?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\">Voc\u00ea tamb\u00e9m vai querer assistir a este v\u00eddeo rapidinho \u2013 ele explica o que os n\u00fameros significam no v\u00eddeo:<\/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\/-0Ly-qckiII?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\">1 significa inje\u00e7\u00e3o<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2 significa jab, cruzado<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3 significa jab, cruzado e gancho.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4 significa jab, cruzado, gancho, uppercut<\/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\"><strong>Antes de cada treino, aque\u00e7a com 5 a 10 minutos de exerc\u00edcios cardiovasculares de intensidade moderada e alongamentos din\u00e2micos.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 1<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Agachamentos Tabata intervalado <\/li>\n\n\n\n<li>Bas Rutten - 3 rounds de 3 minutos de boxe sombra com pesos de 1kg*<\/li>\n\n\n\n<li>Intervalo Tabata com Saco de Pancada<\/li>\n\n\n\n<li>Sprints em inclina\u00e7\u00e3o ou subida \u2013 10 segundos de sprint com 20 segundos de descanso x 5<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Combina\u00e7\u00f5es de bolsas <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jab, cruzado, gancho, cruzado x 10<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jab duplo, cruzado x 10<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cruz, gancho, cruz x 10<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Parry, jab bosy x 10<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 2<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Circuito \u2013 1 minuto por esta\u00e7\u00e3o<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Agachamentos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Burpees<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Flex\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rosca b\u00edceps com el\u00e1stico<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">socos retos com halteres de 1kg<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Afundos com salto<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Golpes com bola medicinal<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Descanse por 5 minutos e repita o circuito uma vez.<\/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<ul class=\"wp-block-list\">\n<li>Intervalo Tabata com saco de pancada<\/li>\n\n\n\n<li>Bas Rutten 3 s\u00e9ries de 3 minutos <\/li>\n\n\n\n<li>Pulando 5 s\u00e9ries de 1 minuto<\/li>\n\n\n\n<li>Saltos verticais x 10 x 2 s\u00e9ries<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 4 <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cardio em estado est\u00e1vel<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fa\u00e7a uma corrida ou caminhada de 1 hora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">ou<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Complete 1 hora no ar condicionado<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e1tica t\u00e9cnica:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Treine\/pratique contra-ataques com jabs \u2013 por exemplo, esquivar a cabe\u00e7a para fora e contra-atacar com um jab no corpo.<br>Voc\u00ea pode aprender mais sobre jabs e contra-ataques a jabs no meu artigo. <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/diretorio-de-tecnicas\/impressionante\/jab-jab-contra-ataque\/\">aqui<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Treine o jogo de p\u00e9s \u2013 pratique piv\u00f4s, esquivas e ziguezagues.<\/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\/zhWfajP4EVU?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>Dia 5<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Agachamentos intervalados Tabata<\/li>\n\n\n\n<li>3 s\u00e9ries de 3 minutos de boxe sombra com halteres de 1kg<\/li>\n\n\n\n<li>Flex\u00f5es de bra\u00e7o: 3 s\u00e9ries de 10 repeti\u00e7\u00f5es*<\/li>\n\n\n\n<li>Arremessos de bola medicinal: 3 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li>Socos com faixa el\u00e1stica: 3 s\u00e9ries de 10 repeti\u00e7\u00f5es por bra\u00e7o (use barras cruzadas e\/ou ganchos).<\/li>\n\n\n\n<li>Puxadas com faixa el\u00e1stica**<\/li>\n\n\n\n<li>Thrusters com faixa el\u00e1stica: 3 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li>Abdominais intervalados Tabata<\/li>\n\n\n\n<li>Eleva\u00e7\u00f5es dorsais: 3 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li>Rota\u00e7\u00f5es russas: 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li>Agachamentos com salto: 2 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 6<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">30 minutos de exerc\u00edcios cardiovasculares de baixo impacto e intensidade constante \u2013 por exemplo, ciclismo, el\u00edptico, remo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e1tica t\u00e9cnica \u2013 pratique os movimentos da cabe\u00e7a e dos p\u00e9s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxe sombra \u2013 4 rounds de 3 minutos do treino de Bas Rutten<\/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\/ooMjhFToGQw?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\"><strong>Dia 7 <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repouso ou cardio em estado estacion\u00e1rio<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pesquise e pratique essas t\u00e9cnicas essenciais para o boxe. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jab com a cabe\u00e7a fora da linha central<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O soco de arremesso Sambo<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esquive e contra-ataque o jab:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/slipjab.gif?w=640\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/slipjab.gif?w=640<\/a>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Aparar e contra-atacar:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10215\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/diretorio-de-tecnicas\/impressionante\/jab-jab-contra-ataque\/aparar\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-title=\"parry\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;1 way to counter a jab is to parry it downwards &amp;amp; counter&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?resize=444%2C250&#038;ssl=1\" alt=\"defesa de jab\" class=\"wp-image-10215\" \/><\/a><figcaption class=\"wp-element-caption\">Uma maneira de se defender de um jab \u00e9 apar\u00e1-lo para baixo e contra-atacar.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea tiver apenas 6 semanas para treinar, eu recomendaria manter as coisas simples e repetir o programa acima semanalmente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea tiver mais tempo para treinar, <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/04\/12\/condicionamento-de-forca-para-boxe\/\">Confira meu post no blog sobre Prepara\u00e7\u00e3o F\u00edsica e Treinamento de For\u00e7a para Boxe 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<h3 class=\"wp-block-heading\"><strong>Baixe o programa em formato PDF por <a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/6-weeks-boxing-training-program-pdf.pdf\">clicando aqui<\/a><\/strong><\/h3>\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=\"wp-block-heading\">Programa de Treinamento de Boxe de 6 Semanas \u2013 Apresentado em Tabelas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Aquecimento<\/strong> Fa\u00e7a exerc\u00edcios de resist\u00eancia por pelo menos 10 minutos antes do treino e realize pelo menos 2 s\u00e9ries mais leves antes de tentar uma s\u00e9rie de trabalho.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O aquecimento deve ser funcional e espec\u00edfico para o boxe, incluindo libera\u00e7\u00e3o miofascial com rolo de espuma, pular corda, trabalho de p\u00e9s e boxe sombra. Comece com exerc\u00edcios de intensidade constante, como corrida leve, e v\u00e1 aumentando a intensidade at\u00e9 chegar a pular corda e fazer burpees no final do aquecimento.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Desaquecimento e finaliza\u00e7\u00e3o <\/strong>Cada treino inclui um exerc\u00edcio espec\u00edfico de boxe, como aparadores, boxe sombra, etc.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Programa de For\u00e7a Padr\u00e3o para Boxe<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 1&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio&nbsp;<\/strong><\/td><td><strong>Conjuntos&nbsp;<\/strong><\/td><td><strong>Representantes&nbsp;<\/strong><\/td><\/tr><tr><td>agachamentos com o peso do corpo&nbsp;<\/td><td>Tabata&nbsp;<\/td><td>4 minutos no total&nbsp;<\/td><\/tr><tr><td>Boxe sombra&nbsp;<\/td><td>3 rodadas&nbsp;<\/td><td>3 minutos cada&nbsp;<\/td><\/tr><tr><td>Saco pesado&nbsp;<\/td><td>Tabata&nbsp;<\/td><td>4 minutos no total&nbsp;<\/td><\/tr><tr><td>Pun\u00e7\u00f5es de banda (cruz)&nbsp;<\/td><td>2&nbsp;<\/td><td>12&nbsp;<\/td><\/tr><tr><td>Pun\u00e7\u00f5es de banda (ganchos)&nbsp;<\/td><td>2&nbsp;<\/td><td>12&nbsp;<\/td><\/tr><tr><td>afundos multidirecionais&nbsp;&nbsp;<\/td><td>2&nbsp;<\/td><td>6&nbsp;<\/td><\/tr><tr><td>Sprints&nbsp;<\/td><td>1&nbsp;<\/td><td>70m \/ 10 segundos x 5&nbsp;<\/td><\/tr><tr><td>Prancha com Bola de Estabilidade&nbsp;<\/td><td>1&nbsp;<\/td><td>60 segundos&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 2<\/strong> \u2013 Circuito \u2013 1 min por exerc\u00edcio&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio&nbsp;<\/strong><\/td><td><strong>Conjuntos&nbsp;<\/strong><\/td><td><strong>Representantes&nbsp;<\/strong><\/td><\/tr><tr><td>Agachamentos&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>Burpees&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>Flex\u00f5es&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>Cachos de banda&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>Socos com 1kg&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>Afundos com salto&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>Arremessos de bola medicinal&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td><em>Descanse por 2 a 5 minutos e repita.<\/em>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 3&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio&nbsp;<\/strong><\/td><td><strong>Conjuntos&nbsp;<\/strong><\/td><td><strong>Representantes&nbsp;<\/strong><\/td><\/tr><tr><td>Saco pesado&nbsp;<\/td><td>Tabata&nbsp;<\/td><td>4 minutos no total&nbsp;<\/td><\/tr><tr><td>Caixa de sombra&nbsp;<\/td><td>3&nbsp;<\/td><td>3 rodadas&nbsp;<\/td><\/tr><tr><td>Pular corda&nbsp;<\/td><td>5&nbsp;<\/td><td>1 minuto&nbsp;<\/td><\/tr><tr><td>Saltos verticais&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><tr><td>Sprints&nbsp;<\/td><td>4&nbsp;<\/td><td>20 segundos&nbsp;<\/td><\/tr><tr><td>Saltos de profundidade&nbsp;<\/td><td>3&nbsp;<\/td><td>6&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 4&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exerc\u00edcios cardiovasculares de intensidade constante, como remar por 30 minutos ou correr por uma hora.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Treino t\u00e9cnico \u2013 Treine e pratique contra-ataques de jab.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e1tica T\u00e9cnica \u2013 Exerc\u00edcios de p\u00e9s&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e1tica T\u00e9cnica \u2013 Pesquisar e tentar o \u201cGancho Russo\u201d&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 5&nbsp;<\/strong><\/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><\/tr><tr><td>Agachamentos&nbsp;<\/td><td>Tabata&nbsp;<\/td><td>4 minutos no total&nbsp;<\/td><\/tr><tr><td>Caixa de sombra&nbsp;<\/td><td>3&nbsp;<\/td><td>3 rodadas&nbsp;<\/td><\/tr><tr><td>Flex\u00f5es&nbsp;<\/td><td>3&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><tr><td>Socos de banda Resi&nbsp;<\/td><td>3&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><tr><td>P\u00edlulas de banda Punches&nbsp;<\/td><td>2&nbsp;<\/td><td>15&nbsp;<\/td><\/tr><tr><td>Propulsores de banda&nbsp;<\/td><td>3&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><tr><td>Tor\u00e7\u00f5es Russas&nbsp;<\/td><td>3&nbsp;<\/td><td>12&nbsp;<\/td><\/tr><tr><td>Afundos com salto&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 6<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">30 minutos de exerc\u00edcios cardiovasculares de baixo impacto e intensidade constante \u2013 por exemplo, ciclismo, el\u00edptico, remo.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e1tica t\u00e9cnica \u2013 pratique os movimentos da cabe\u00e7a e dos p\u00e9s.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Boxe sombra \u2013 4 rounds de 3 minutos do treino de Bas Rutten&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 7&nbsp;<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repouso ou cardio em estado estacion\u00e1rio&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pesquise e pratique essas t\u00e9cnicas essenciais para o boxe.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jab com a cabe\u00e7a fora da linha central&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O soco de arremesso Sambo&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esquive e contra-ataque o jab.&nbsp;<\/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=\"wp-block-heading\"><strong>Baixe o programa em formato PDF por <a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/6-weeks-boxing-training-program-pdf.pdf\">clicando aqui<\/a><\/strong><\/h2>\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\">Procurando um saco de pancadas? Confira o site da METIS Punchbags abaixo.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><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\" 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=246%2C190&#038;ssl=1\" alt=\"\" class=\"wp-image-12978\" width=\"246\" height=\"190\" \/><\/a><\/figure>\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-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 rel=\"nofollow\" href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\">sacos de pancada aqui<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Procurando por exerc\u00edcios de boxe? Veja o meu! <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/06\/20\/exercicios-de-boxe\/\">Para acessar o post do blog sobre exerc\u00edcios de boxe, clique 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 favor, d\u00ea uma olhada em nosso <a href=\"https:\/\/nicemma.com\/\">Loja de camisetas de MMA<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/nicemma.com\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/nicemma.com\/wp-content\/uploads\/2022\/07\/mens-classic-tee-black-back-62da8b08d1cdb.jpg?ssl=1\" alt=\"\" \/><\/a><\/figure>","protected":false},"excerpt":{"rendered":"<p>6 weeks isn&#8217;t enough time to get to an elite level but let&#8217;s say you&#8217;ve signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you&#8217;ll need a plan and a program, or programme if you&#8217;re British. You can download the .pdf near 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":[7716,5189],"tags":[784152948,784152946,34941026],"class_list":["post-12961","post","type-post","status-publish","format-standard","hentry","category-boxing","category-fitness","tag-boxing","tag-fitness","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>6 Weeks Boxing Training .pdf [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\/2022\/03\/18\/6-semanas-de-treinamento-de-boxe-pf\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Weeks Boxing Training .pdf [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"6 weeks isn&#8217;t enough time to get to an elite level but let&#8217;s say you&#8217;ve signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you&#8217;ll need a plan and a program, or programme if you&#8217;re British. You can download the .pdf near the [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/03\/18\/6-semanas-de-treinamento-de-boxe-pf\/\" \/>\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=\"2022-03-18T09:06:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-30T10:22:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?w=444\" \/>\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=\"6 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"6 Weeks Boxing Training .pdf [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\/2022\/03\/18\/6-semanas-de-treinamento-de-boxe-pf\/","og_locale":"pt_PT","og_type":"article","og_title":"6 Weeks Boxing Training .pdf [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"6 weeks isn&#8217;t enough time to get to an elite level but let&#8217;s say you&#8217;ve signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you&#8217;ll need a plan and a program, or programme if you&#8217;re British. 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