{"id":14032,"date":"2023-03-23T13:22:22","date_gmt":"2023-03-23T13:22:22","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=14032"},"modified":"2023-08-30T13:00:46","modified_gmt":"2023-08-30T13:00:46","slug":"circuito-de-exercicios-em-dupla-para-condicionamento-fisico-em-tecnica-de-grappling-10-minutos","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2023\/03\/23\/circuito-de-exercicios-em-dupla-para-condicionamento-fisico-em-tecnica-de-grappling-10-minutos\/","title":{"rendered":"Treinos em dupla\/Circuito para t\u00e9cnica de grappling e condicionamento f\u00edsico (10 min)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Para fazer este circuito, voc\u00ea precisar\u00e1 de um cron\u00f4metro \u2013 o abaixo tem intervalos de 40 segundos, com 10 segundos de descanso entre eles:<\/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\/btb1977yjjQ?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\">O parceiro 1 faz o circuito primeiro, completa todos os exerc\u00edcios, antes de trocar de parceiro.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>arrasto de bra\u00e7o<\/strong> \u2013 bra\u00e7o direito, depois bra\u00e7o esquerdo \u2013 repita por uma rodada completa\/40 segundos<\/li>\n\n\n\n<li><strong>Pato por baixo<\/strong><\/li>\n\n\n\n<li><strong>Escapada do Monte<\/strong><\/li>\n\n\n\n<li><strong>Escapes de controle lateral<\/strong> \u2013 para se proteger ou para uma queda\/revers\u00e3o<\/li>\n\n\n\n<li><strong>Pernas individuais <\/strong>\u2013 Comece com a pegada no pesco\u00e7o e puxe a perna \u2013 n\u00e3o complete a queda, repita na outra perna<\/li>\n\n\n\n<li><strong>Bra\u00e7o russo para baixo*<\/strong><\/li>\n\n\n\n<li><strong>Balc\u00e3o de gravatas<\/strong><\/li>\n\n\n\n<li><strong>Espancar <\/strong>\u2013 O parceiro resiste ao 50% para o pummel greco-romano. O parceiro ativo executa quedas duplas ou um mata-le\u00e3o a cada 5 segundos aproximadamente.<\/li>\n\n\n\n<li><strong>Mais\/menos <\/strong>\u2013 Comece na posi\u00e7\u00e3o over\/under. O parceiro ativo executa um arremesso wizzer, um gancho alto por baixo para toque no joelho** ou outra t\u00e9cnica over\/under.<\/li>\n\n\n\n<li><strong>Guilhotinas da guarda<\/strong> \u2013 O parceiro ativo, na guarda, executa a guilhotina at\u00e9 o parceiro bater. Em seguida, repete o movimento para o outro lado. Continua at\u00e9 completar o round.<\/li>\n\n\n\n<li><strong>defesa de guilhotina em p\u00e9 <\/strong>\u2013 Treinos ativos com o parceiro para escapar da posi\u00e7\u00e3o de guilhotina em p\u00e9.<\/li>\n\n\n\n<li><strong>varredura de meia guarda da cadeira el\u00e9trica<\/strong> \u2013 Fa\u00e7a 4 movimentos de um lado e depois troque de lado.<\/li>\n\n\n\n<li><strong>Sess\u00f5es de acompanhamento <\/strong>\u2013 Partindo de uma posi\u00e7\u00e3o deitada de bru\u00e7os, fa\u00e7a um movimento de sentar e levar as costas para a posi\u00e7\u00e3o inicial. Recomece. (Como este \u00e9 o \u00faltimo exerc\u00edcio e leva bastante tempo para recome\u00e7ar, tente fazer 6 repeti\u00e7\u00f5es).<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Repress\u00e3o russa pelo Isl\u00e3:<\/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\/ApOFJqg24qI?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=130&#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\">Exemplo de gravata com colarinho:<\/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\/Bh-oqRWk0pc?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<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" data-attachment-id=\"14040\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2023\/03\/23\/circuito-de-exercicios-em-dupla-para-condicionamento-fisico-em-tecnica-de-grappling-10-minutos\/duckundergif\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?fit=360%2C360&amp;ssl=1\" data-orig-size=\"360,360\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"duckundergif\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?fit=360%2C360&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?resize=360%2C360&#038;ssl=1\" alt=\"\" class=\"wp-image-14040\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Pato por baixo^<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/armdrags.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"448\" height=\"251\" data-attachment-id=\"14041\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2023\/03\/23\/circuito-de-exercicios-em-dupla-para-condicionamento-fisico-em-tecnica-de-grappling-10-minutos\/armdrags\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/armdrags.gif?fit=448%2C251&amp;ssl=1\" data-orig-size=\"448,251\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"armdrags\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/armdrags.gif?fit=448%2C251&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/armdrags.gif?resize=448%2C251&#038;ssl=1\" alt=\"\" class=\"wp-image-14041\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Arrastos de bra\u00e7o^ (basta pegar a parte de tr\u00e1s e depois reiniciar)<\/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\/2018\/12\/electricchairsweep.gif\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/electricchairsweep.gif<\/a>\n<\/div><figcaption class=\"wp-element-caption\">Raspagem da Meia Guarda da Cadeira El\u00e9trica^ pare um pouco antes de ficar por cima, volte \u00e0 posi\u00e7\u00e3o inicial e repita.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea quiser transformar isso em um circuito de condicionamento f\u00edsico, al\u00e9m de t\u00e9cnico, adicione 10 agachamentos, burpees e\/ou flex\u00f5es entre as rodadas.<\/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\">Imagem abaixo do pato via \u2013 <a href=\"https:\/\/www.journeymangrappler.com\/\" rel=\"nofollow\">https:\/\/www.journeymangrappler.com\/<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">PLANO DE TREINAMENTO COMPLETO <\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 golpes por 3 \u2013 boxe ou muay thai, o lutador 1 desfere uma combina\u00e7\u00e3o de 3 socos, o lutador 2 bloqueia e, IMEDIATAMENTE, desfere sua pr\u00f3pria combina\u00e7\u00e3o de 3 golpes. A luta se repete por 1 minuto, dividido em 2 rounds.<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>Na parede e fora dela \u2013 posi\u00e7\u00e3o por cima\/por baixo, o lutador 1 resiste a 30% enquanto o lutador 2, que est\u00e1 com as costas contra a parede, inverte a posi\u00e7\u00e3o \u2013 volta para a posi\u00e7\u00e3o ortodoxa por 2 minutos.<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>Cron\u00f4metro Tabata em pads \u2013 fa\u00e7a 1 combina\u00e7\u00e3o, 100%, com esfor\u00e7o de 20 segundos. O cron\u00f4metro Tabata consiste em 8 rodadas de 20 segundos com 10 segundos de descanso entre cada rodada. Voc\u00ea pode usar a mesma combina\u00e7\u00e3o para todas as 8 rodadas ou vari\u00e1-las. <\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>Circuito de t\u00e9cnicas de grappling \u2013 veja acima <\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Exerc\u00edcios de t\u00e9cnica usando kettlebell ou halteres<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Este \u00e9 um trabalho em andamento, adicionarei novos exerc\u00edcios conforme me vierem \u00e0 mente ou quando surgirem novas ideias!<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arranque individual segurando um kettlebell \u2013 o parceiro segura as pernas esquerda e direita, abaixa-se e estende o bra\u00e7o enquanto segura um kettlebell (kettlebell ou haltere).<\/li>\n\n\n\n<li>Levantar com dois halteres \u2013 parece que voc\u00ea est\u00e1 fazendo rosca b\u00edceps de forma bem ruim.<\/li>\n\n\n\n<li>Agachamento com halteres: levante o cotovelo esquerdo, puxe para baixo com a m\u00e3o direita e agache. Vire e repita. Troque de lado ap\u00f3s 10 repeti\u00e7\u00f5es. (Se tiver uma, talvez seja melhor usar uma faixa el\u00e1stica com ponto de fixa\u00e7\u00e3o).<\/li>\n\n\n\n<li>Uchi Mata arremessa a bola medicinal<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m disso, quero praticar isso \u2014&gt;<\/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\/eukuy9aaoa8?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\">Arremessos de bola medicinal<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-reddit wp-block-embed-reddit\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"embed-reddit\"><blockquote class=\"reddit-embed-bq\" style=\"height:500px\" ><a href=\"https:\/\/www.reddit.com\/r\/MMA_Fitness\/comments\/13d4in9\/cool_medicine_ball_drills_for_wrestling\/\">Exerc\u00edcios legais com bola medicinal para luta livre <\/a><br> por<a href=\"https:\/\/www.reddit.com\/user\/nakedwelshguy\/\">u\/nakedwelshguy<\/a> em<a href=\"https:\/\/www.reddit.com\/r\/MMA_Fitness\/\">MMA_Fitness<\/a><\/blockquote><script async src=\"https:\/\/embed.reddit.com\/widgets.js\" charset=\"UTF-8\"><\/script><\/div>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>To do this circuit, you&#8217;ll need a timer &#8211; the one below is 40 second intervals, with 10 second rest in between: Partner 1 does the circuit first, completes all the exercises, before swapping. *Russian Snap Down by Islam: Collar tie counter example: Duck Unders^ Arm drags^ (just take the back and then restart) If [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,12504],"tags":[784152949,499051,34941026],"class_list":["post-14032","post","type-post","status-publish","format-standard","hentry","category-bjj","category-mma","tag-bjj","tag-grappling","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Partner Drills\/Circuit for Grappling Technique &amp; Fitness (10 mins) - 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\/2023\/03\/23\/circuito-de-exercicios-em-dupla-para-condicionamento-fisico-em-tecnica-de-grappling-10-minutos\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Partner Drills\/Circuit for Grappling Technique &amp; Fitness (10 mins) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"To do this circuit, you&#8217;ll need a timer &#8211; the one below is 40 second intervals, with 10 second rest in between: Partner 1 does the circuit first, completes all the exercises, before swapping. *Russian Snap Down by Islam: Collar tie counter example: Duck Unders^ Arm drags^ (just take the back and then restart) If [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2023\/03\/23\/circuito-de-exercicios-em-dupla-para-condicionamento-fisico-em-tecnica-de-grappling-10-minutos\/\" \/>\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=\"2023-03-23T13:22:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-30T13:00:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?w=360\" \/>\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":"Treino em dupla\/Circuito para t\u00e9cnica de grappling e condicionamento f\u00edsico (10 min) - Blog de Fitness e MMA - 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\/2023\/03\/23\/circuito-de-exercicios-em-dupla-para-condicionamento-fisico-em-tecnica-de-grappling-10-minutos\/","og_locale":"pt_PT","og_type":"article","og_title":"Partner Drills\/Circuit for Grappling Technique &amp; Fitness (10 mins) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"To do this circuit, you&#8217;ll need a timer &#8211; the one below is 40 second intervals, with 10 second rest in between: Partner 1 does the circuit first, completes all the exercises, before swapping. *Russian Snap Down by Islam: Collar tie counter example: Duck Unders^ Arm drags^ (just take the back and then restart) If [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2023\/03\/23\/circuito-de-exercicios-em-dupla-para-condicionamento-fisico-em-tecnica-de-grappling-10-minutos\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2023-03-23T13:22:22+00:00","article_modified_time":"2023-08-30T13:00:46+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?w=360","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":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2023\/03\/23\/parnter-drills-circuit-for-grappling-technique-fitness-10-mins\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2023\/03\/23\/parnter-drills-circuit-for-grappling-technique-fitness-10-mins\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Partner Drills\/Circuit for Grappling Technique &amp; 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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 - scroll down to the bottom for the pdf and a nice table-version\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\/img.youtube.com\/vi\/eexkwGFEd3M\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":11778,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/10\/06\/programa-de-treinamento-de-mma-de-6-semanas\/","url_meta":{"origin":14032,"position":1},"title":"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2025]","author":"Dave","date":"Outubro 6, 2020","format":false,"excerpt":"6 week mma training program pdf - scroll to the bottom to download the pdf version of the program The hardest part about getting started - is well, getting started. I guess it's a good idea to procrastinate a little bit about starting MMA, it can be quite hardgoing, especially\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\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":10613,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/09\/programa-de-treino-de-jiu-jitsu-em-pdf-incluido\/","url_meta":{"origin":14032,"position":2},"title":"BJJ Strength &amp; Conditioning \u00b7 Workout .pdf Included \ud83d\udcaa) [2026]","author":"Dave","date":"Agosto 9, 2019","format":false,"excerpt":"The best way to build 'strength & conditioning' for BJJ, is to drill techniques and roll. \ud83e\udd19 \ud83d\udcaa The body will always adapt specifically to the demands placed upon it. To get fit for BJJ, you must do BJJ! in addition, the better your technique, the stronger & fitter you\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\/2019\/04\/wristextensors.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":9682,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/12\/20\/jiu-jitsu-brasileiro-para-mma\/","url_meta":{"origin":14032,"position":3},"title":"Fundamentos de luta agarrada para MMA","author":"Dave","date":"Dezembro 20, 2018","format":false,"excerpt":"Grappling Fundamentals for MMA An If-This-Then-That style approach to grappling. I never want to be stuck in a position thinking \"I've absolutely no idea what I'm doing\" (which happens a lot) It's always best to learn basic positions and escapes before elaborate submissions, in my opinion. 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If you bridge to your left, put your head on your right shoulder. Bring your feet to your bum so you can raise your hips as high as\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/46U5aB90Ck8\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":14249,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2023\/10\/31\/luta-de-maos-para-luta-livre\/","url_meta":{"origin":14032,"position":5},"title":"Luta de m\u00e3os para luta livre","author":"Dave","date":"Outubro 31, 2023","format":false,"excerpt":"Having your palms facing down is stronger than them facing up and gripping some tips Dont accept the grips post underneath the hand with a stiff arm Keep your head down elbows in hips back Bonus tip to finish a single leg with a body lock, always step on the\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\/2023\/10\/013ff9f517aa45639d8243e2c8288dfa.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/14032","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=14032"}],"version-history":[{"count":17,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/14032\/revisions"}],"predecessor-version":[{"id":14153,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/14032\/revisions\/14153"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=14032"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=14032"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=14032"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}