{"id":2961,"date":"2015-05-25T15:34:00","date_gmt":"2015-05-25T15:34:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=2961"},"modified":"2016-04-27T07:36:14","modified_gmt":"2016-04-27T07:36:14","slug":"condicionamento-de-forca-para-mma-nick-curson","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/05\/25\/condicionamento-de-forca-para-mma-nick-curson\/","title":{"rendered":"Prepara\u00e7\u00e3o F\u00edsica e Condicionamento para MMA \u2013 Nick Curson"},"content":{"rendered":"<p>Podcast com Joe Rogan e Nick Curson.<br \/>\nNick \u00e9 o preparador f\u00edsico do campe\u00e3o dos pesos-leves do UFC, Rafael Dos Anjos.<\/p>\n<p><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\/ZJmYFlvKloE?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><\/p>\n<p>Alguns pontos interessantes (parafraseados, de mem\u00f3ria. Ou\u00e7a o podcast para obter informa\u00e7\u00f5es em primeira m\u00e3o):<br \/>\nFor\u00e7a para o esporte, pot\u00eancia de soco, etc., tudo depende da taxa de desenvolvimento de for\u00e7a.<\/p>\n<p>Levantar pesos pesados reduzir\u00e1 sua taxa de desenvolvimento de for\u00e7a\/pot\u00eancia explosiva.<\/p>\n<p><strong>Nick faz com que seus atletas pratiquem principalmente pliometria.<\/strong><br \/>\nOs v\u00eddeos de seus atletas mostram-nos realizando exerc\u00edcios pliom\u00e9tricos para a parte superior do corpo., <strong>mas deitando-se sobre bolas de estabilidade para que seja um movimento que envolva o corpo todo.<\/strong><\/p>\n<p><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\/uhuJ6MFhs_g?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><br \/>\n<strong>Ele defende que se treine bastante em superf\u00edcies inst\u00e1veis.<\/strong>, afirmando que a for\u00e7a e a pot\u00eancia desenvolvidas pelo p\u00e9 s\u00e3o absolutamente cruciais. \u00a0<strong>Ele tamb\u00e9m afirma que trabalhar em superf\u00edcies inst\u00e1veis ajuda a desenvolver as vias neurais entre as pernas e a coluna vertebral.<\/strong><\/p>\n<p>Ele afirma que o treinamento de for\u00e7a deve enfatizar a fase &#039;negativa&#039; \/ exc\u00eantrica de um movimento, idealmente utilizando um exerc\u00edcio pliom\u00e9trico onde a fase conc\u00eantrica \u00e9 muito mais r\u00e1pida que a exc\u00eantrica.<\/p>\n<p><strong>Ele tamb\u00e9m defende o treino na ponta dos p\u00e9s. Por exemplo, fazer agachamentos com algo sob os calcanhares para ficar na ponta dos p\u00e9s.<\/strong>. Isso serve para que o atleta se acostume a se movimentar na ponta dos p\u00e9s, em vez de ser lento e arrastado, etc.<\/p>\n<p>Ele n\u00e3o divulga (infelizmente) um &quot;Plano de Treino do Nick Curson&quot; completo, mas voc\u00ea pode facilmente adicionar alguns exerc\u00edcios pliom\u00e9tricos em superf\u00edcies inst\u00e1veis e alguns agachamentos na ponta dos p\u00e9s.<\/p>\n<p>Exerc\u00edcios de fortalecimento dos p\u00e9s s\u00e3o muito populares entre Nick Curson e os treinadores de mobilidade e movimento que est\u00e3o surgindo no MMA atualmente.<\/p>\n<p><a href=\"http:\/\/www.exrx.net\/WeightExercises\/GluteusMaximus\/DBSingleLegStiffLegDeadlift.html\">Levantamento terra com uma perna s\u00f3<\/a> S\u00e3o \u00f3timos (certifique-se de aquecer bem antes de tentar). Levantamentos terra laterais com uma perna s\u00f3 tamb\u00e9m s\u00e3o bons \u2013 imagine que voc\u00ea est\u00e1 dando um chute lateral e mova-se para frente e para tr\u00e1s na posi\u00e7\u00e3o de chute lateral, mantendo o chute estaticamente, se poss\u00edvel.<\/p>\n<p><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\/fJ_0z1Z8IlY?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><\/p>\n<p><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\/r0JKNlxzuJE?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=42&#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><\/p>","protected":false},"excerpt":{"rendered":"<p>Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos Some interesting points (paraphrased, from memory. Please listen to the podcast yourself for first hand info): Strength for sport, punching power etc is all about the rate of power development. Lifting heavy will reduce your [&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":"Strength & Conditioning for MMA - Nick Curson","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":[5189],"tags":[56231,34941026,358681711,12884306,227865940],"class_list":["post-2961","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-conditioning","tag-mma-2","tag-nick-curson","tag-rafael-dos-anjos","tag-ufc-180"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Strength &amp; Conditioning for MMA - Nick Curson - 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\/2015\/05\/25\/condicionamento-de-forca-para-mma-nick-curson\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strength &amp; Conditioning for MMA - Nick Curson - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos Some interesting points (paraphrased, from memory. Please listen to the podcast yourself for first hand info): Strength for sport, punching power etc is all about the rate of power development. Lifting heavy will reduce your [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/05\/25\/condicionamento-de-forca-para-mma-nick-curson\/\" \/>\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=\"2015-05-25T15:34:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-27T07:36:14+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=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Prepara\u00e7\u00e3o F\u00edsica para MMA - Nick Curson - 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\/2015\/05\/25\/condicionamento-de-forca-para-mma-nick-curson\/","og_locale":"pt_PT","og_type":"article","og_title":"Strength &amp; Conditioning for MMA - Nick Curson - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos Some interesting points (paraphrased, from memory. Please listen to the podcast yourself for first hand info): Strength for sport, punching power etc is all about the rate of power development. 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Eu tamb\u00e9m recomendo fazer bastante trabalho unilateral, como agachamentos b\u00falgaros, pliometria unilateral (cuidado com les\u00f5es na pliometria) e agachamentos unilaterais, al\u00e9m de agachamentos tradicionais e\/ou...","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":11382,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/01\/27\/treino-pliometrico-de-mma\/","url_meta":{"origin":2961,"position":1},"title":"Treino de MMA com pliometria","author":"Dave","date":"Janeiro 27, 2020","format":false,"excerpt":"A pot\u00eancia \u00e9 um dos atributos f\u00edsicos mais importantes que um lutador pode possuir. Ela pode ser a diferen\u00e7a entre uma vit\u00f3ria por nocaute e uma derrota \u2013 quantas vezes voc\u00ea j\u00e1 viu um lutador estar perdendo na pontua\u00e7\u00e3o dos ju\u00edzes e, no entanto, vencer a luta com um nocaute?","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/boxe\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/QlsBDcMK9EY\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":2700,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/02\/26\/pliometria-para-forca-e-potencia\/","url_meta":{"origin":2961,"position":2},"title":"Pliometria para For\u00e7a e Pot\u00eancia","author":"Dave","date":"Fevereiro 26, 2015","format":false,"excerpt":"Neste estudo, mulheres completaram um protocolo de treinamento de 6 semanas, que consistia em flex\u00f5es r\u00e1pidas ou flex\u00f5es pliom\u00e9tricas (com queda livre a partir dos joelhos e impulso explosivo para cima, 1 repeti\u00e7\u00e3o a cada 4 segundos). O grupo de flex\u00f5es pliom\u00e9tricas apresentou melhorias significativamente maiores no arremesso de bola medicinal do que o grupo de flex\u00f5es r\u00e1pidas:\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":16015,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/08\/14\/pliometria-para-programa-de-mma-2025-pdf\/","url_meta":{"origin":2961,"position":3},"title":"Plyometrics Exercises for MMA [2025] .pdf","author":"Dave","date":"Agosto 14, 2025","format":false,"excerpt":"Exerc\u00edcios pliom\u00e9tricos s\u00e3o movimentos explosivos baseados em saltos. Eles utilizam o ciclo alongamento-encurtamento para aumentar a pot\u00eancia. Isso \u00e9 perfeito para os golpes r\u00e1pidos e quedas do MMA (fonte). *Exercite-se por sua conta e risco - Os exerc\u00edcios pliom\u00e9tricos apresentam um risco relativamente alto de les\u00f5es - sempre aque\u00e7a antes e assegure-se de usar a t\u00e9cnica correta*. O PDF est\u00e1 pr\u00f3ximo\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":15455,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/09\/12\/programa-de-metodo-conjugado-mma-pdf-2024\/","url_meta":{"origin":2961,"position":4},"title":"MMA \u00a0Conjugate Method Program .pdf [2025]","author":"Dave","date":"Setembro 12, 2024","format":false,"excerpt":"O M\u00e9todo Conjugado de MMA parece complicado, mas lembre-se que ele consiste em 3 componentes principais: Exerc\u00edcios din\u00e2micos, Levantamentos com esfor\u00e7o m\u00e1ximo e Levantamentos acess\u00f3rios. Isso \u00e9 \u00f3timo para o MMA, porque voc\u00ea est\u00e1 exigindo esfor\u00e7o e, portanto, for\u00e7ando adapta\u00e7\u00f5es que desenvolvem pot\u00eancia, al\u00e9m de for\u00e7a. Em vez de um programa de condicionamento periodizado, voc\u00ea consegue\u2026","rel":"","context":"In \"Fitness\"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/marcacao\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/ktmefFbfbUU\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":10088,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/05\/06\/treinamento-cruzado-para-mma-infografico\/","url_meta":{"origin":2961,"position":5},"title":"Treinamento cruzado para MMA \u2013 Infogr\u00e1fico","author":"Dave","date":"Maio 6, 2019","format":false,"excerpt":"O treinamento cruzado \u00e9 essencial para desenvolver for\u00e7a muscular geral e levar seu condicionamento f\u00edsico a um novo patamar. N\u00e3o importa quanto tempo voc\u00ea passe no ringue, repetir os mesmos movimentos indefinidamente s\u00f3 te levar\u00e1 at\u00e9 certo ponto. 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