{"id":15840,"date":"2025-03-31T07:41:11","date_gmt":"2025-03-31T07:41:11","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15840"},"modified":"2025-03-31T07:41:11","modified_gmt":"2025-03-31T07:41:11","slug":"teste-de-aptidao-fisica-de-mma","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/03\/31\/teste-de-aptidao-fisica-de-mma\/","title":{"rendered":"Teste de aptid\u00e3o f\u00edsica para MMA"},"content":{"rendered":"<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqui est\u00e1 o primeiro \u2013 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 x t\u00e9cnica de levantar-se<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 varreduras peito a peito<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 x t\u00e9cnica de escape de montaria hip hop<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 sess\u00f5es presenciais<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 chutes frontais (10 de cada lado)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 chutes laterais (10 de cada lado)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">20 repeti\u00e7\u00f5es de salto com os joelhos no ch\u00e3o (5 repeti\u00e7\u00f5es e depois pausa, 5 repeti\u00e7\u00f5es, pausa, 5 repeti\u00e7\u00f5es, pausa)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5 x extens\u00f5es<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">30 socos retos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">50 socos no ar<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00eddeo em breve!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Comente com o seu hor\u00e1rio ou em nosso sub-Reddit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>If you want to train MMA and you&#8217;re too old &amp; injured to compete, or if you&#8217;re a sensible person who doesn&#8217;t like getting punched in the nose, then an MMA fitness competition\/test will give you something to train for. Here&#8217;s the first one &#8211; 20 x stand up technique 20 x chest to chest [&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":[1],"tags":[784152949,784152948,784152946,34941026,23199],"class_list":["post-15840","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-bjj","tag-boxing","tag-fitness","tag-mma-2","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA Fitness Test - 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\/2025\/03\/31\/teste-de-aptidao-fisica-de-mma\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA Fitness Test - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you want to train MMA and you&#8217;re too old &amp; injured to compete, or if you&#8217;re a sensible person who doesn&#8217;t like getting punched in the nose, then an MMA fitness competition\/test will give you something to train for. Here&#8217;s the first one &#8211; 20 x stand up technique 20 x chest to chest [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2025\/03\/31\/teste-de-aptidao-fisica-de-mma\/\" \/>\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=\"2025-03-31T07:41:11+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=\"1 minuto\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Teste de aptid\u00e3o f\u00edsica para MMA - 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\/2025\/03\/31\/teste-de-aptidao-fisica-de-mma\/","og_locale":"pt_PT","og_type":"article","og_title":"MMA Fitness Test - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"If you want to train MMA and you&#8217;re too old &amp; injured to compete, or if you&#8217;re a sensible person who doesn&#8217;t like getting punched in the nose, then an MMA fitness competition\/test will give you something to train for. Here&#8217;s the first one &#8211; 20 x stand up technique 20 x chest to chest [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/03\/31\/teste-de-aptidao-fisica-de-mma\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2025-03-31T07:41:11+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"1 minuto"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"MMA Fitness Test","datePublished":"2025-03-31T07:41:11+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/"},"wordCount":107,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["bjj","boxing","Fitness","mma","ufc"],"articleSection":["Uncategorized"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/","url":"https:\/\/blackbeltwhitehat.com\/2025\/03\/31\/mma-fitness-test\/","name":"Teste de aptid\u00e3o f\u00edsica para MMA - 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Training Goals: Outcome Goals Fix Back & Neck (make them less, painfully stiff) Fix Golfer's Elbow - so it's not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"machidaHeadkick","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13182,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/04\/22\/treino-de-saco-de-pancadas-de-mma\/","url_meta":{"origin":15840,"position":1},"title":"MMA Punching Bag Workout for Beginners [2023]","author":"Dave","date":"Abril 22, 2022","format":false,"excerpt":"If you want to get fit for MMA - then you must \"do\" MMA* Whilst sparring is necessary for fighters to get accumstomed with the intensity of a fight and the rush of adrenaline, hitting a punch bag is one of the best ways to build MMA specific cardiovascular fitness.\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"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":9422,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/09\/23\/treino-de-mma-em-casa-para-iniciantes-sem-necessidade-de-equipamentos\/","url_meta":{"origin":15840,"position":2},"title":"Treino de MMA em casa para iniciantes (sem necessidade de equipamentos!)","author":"Dave","date":"Setembro 23, 2018","format":false,"excerpt":"A great all-around body workout that you can do at home. I train a lot at home, sometimes outside, other times in my kid's bedroom! (ideally when she's not there, obviously). \u00a0 https:\/\/www.youtube.com\/watch?v=OBnUHLX0AWY \u00a0 The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing\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\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?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":15840,"position":3},"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":10965,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/23\/programa-de-condicionamento-fisico-para-mma-em-pdf\/","url_meta":{"origin":15840,"position":4},"title":"MMA Strength &amp; Conditioning Program \u00b7 pdf \u00b7  [2026]","author":"Dave","date":"Agosto 23, 2019","format":false,"excerpt":"MMA is one of the world's most demanding sports. Technique is paramount, but so is fitness - and of course mental resilience and physical toughness. You definitely don't want to gas out and get tired in a fight if you can help it! Whether you are a pro MMA fighter\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":7523,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/08\/09\/por-que-os-fisiculturistas-nao-conseguem-dar-socos\/","url_meta":{"origin":15840,"position":5},"title":"Por que os fisiculturistas n\u00e3o conseguem dar socos? \u2013 Aumente a pot\u00eancia dos seus socos.","author":"Dave","date":"Agosto 9, 2017","format":false,"excerpt":"I know, I know, MMA Bellends are always sharing stuff on social media about 'He lifts but he can't fight' etc. So it's getting old, apologies...but I lifted weights and attempted to be a (very poor) bodybuilder years before doing MMA, so I have had all the 'bad mechanics' to\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"Overhand Right","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/overhandright.gif?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15840","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=15840"}],"version-history":[{"count":7,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15840\/revisions"}],"predecessor-version":[{"id":15847,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/15840\/revisions\/15847"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=15840"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=15840"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=15840"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}