{"id":4498,"date":"2016-05-12T20:05:00","date_gmt":"2016-05-12T20:05:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=4498"},"modified":"2016-05-12T20:05:00","modified_gmt":"2016-05-12T20:05:00","slug":"escapadas-da-montada-no-mma-e-jiu-jitsu","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/05\/12\/escapadas-da-montada-no-mma-e-jiu-jitsu\/","title":{"rendered":"Escapadas da montada no MMA e no Jiu-Jitsu Brasileiro"},"content":{"rendered":"<p>Algumas dicas:<\/p>\n<p><strong>Mova a cabe\u00e7a para o lado ao fazer a ponte.<\/strong><br \/>\nQuando voc\u00ea faz a ponte \u2013<br \/>\nMova a cabe\u00e7a para o ombro oposto. Se voc\u00ea fizer a ponte para a esquerda, coloque a cabe\u00e7a no ombro direito.<br \/>\nLeve os p\u00e9s em dire\u00e7\u00e3o aos gl\u00fateos para que voc\u00ea possa elevar os quadris o m\u00e1ximo poss\u00edvel.<br \/>\nEu bato os p\u00e9s no ch\u00e3o para gerar uma for\u00e7a de rea\u00e7\u00e3o.<br \/>\nAo fazer a ponte, jogue o bra\u00e7o direito (se estiver fazendo a ponte com a perna esquerda) em dire\u00e7\u00e3o \u00e0s costelas dele ou empurre-as.<br \/>\nFa\u00e7a a ponte novamente e empurre\/posicione o cotovelo se o oponente se posicionar de lado, ou tente uma fuga de quadril.<br \/>\nVoc\u00ea pode se apoiar no cotovelo e tentar se desvencilhar de baixo dele ou empurr\u00e1-lo novamente com outra ponte.<br \/>\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\/46U5aB90Ck8?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=101&#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>&nbsp;<\/p>\n<p><strong>Defina um comando de escape padr\u00e3o para ser ativado imediatamente ao montar o animal.<br \/>\n<\/strong>N\u00e3o deixe o advers\u00e1rio se acomodar na montada. Eu fa\u00e7o a ponte e imediatamente passo para a fuga de quadril.<\/p>\n<p><strong>Encadeie suas fugas de montaria<\/strong>:<br \/>\nN\u00e3o consigo encontrar um v\u00eddeo muito bom como exemplo, mas gosto<br \/>\nponte para a fuga do quadril, para a fuga do &#039;hip hop&#039;, para a &#039;fuga do supino inst\u00e1vel&#039;:<\/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\/46U5aB90Ck8?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=155&#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>&nbsp;<\/p>\n<p>Fuga de quadril:<\/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\/K4CeUdqbxvE?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=37&#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>&nbsp;<\/p>\n<p>Hip Hop Escape:<\/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\/1BFDU5xwf98?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=24&#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>Some tips: Move Your Head to the Side When you Bridge When you bridge &#8211; Move your head to the opposite shoulder. 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 possible I slam my feet [&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":[12504],"tags":[784152949,34941026,2745774],"class_list":["post-4498","post","type-post","status-publish","format-standard","hentry","category-mma","tag-bjj","tag-mma-2","tag-mount-escapes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mount Escapes in MMA &amp; BJJ - 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\/2016\/05\/12\/escapadas-da-montada-no-mma-e-jiu-jitsu\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mount Escapes in MMA &amp; BJJ - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Some tips: Move Your Head to the Side When you Bridge When you bridge &#8211; Move your head to the opposite shoulder. 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 possible I slam my feet [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/05\/12\/escapadas-da-montada-no-mma-e-jiu-jitsu\/\" \/>\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=\"2016-05-12T20:05:00+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":"Escapadas da Montada no MMA e Jiu-Jitsu - 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\/2016\/05\/12\/escapadas-da-montada-no-mma-e-jiu-jitsu\/","og_locale":"pt_PT","og_type":"article","og_title":"Mount Escapes in MMA &amp; BJJ - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Some tips: Move Your Head to the Side When you Bridge When you bridge &#8211; Move your head to the opposite shoulder. 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 possible I slam my feet [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/05\/12\/escapadas-da-montada-no-mma-e-jiu-jitsu\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2016-05-12T20:05:00+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\/2016\/05\/12\/mount-escapes-in-mma-bjj\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/05\/12\/mount-escapes-in-mma-bjj\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Mount Escapes in MMA &amp; BJJ","datePublished":"2016-05-12T20:05:00+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/05\/12\/mount-escapes-in-mma-bjj\/"},"wordCount":230,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["bjj","mma","mount escapes"],"articleSection":["MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2016\/05\/12\/mount-escapes-in-mma-bjj\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2016\/05\/12\/mount-escapes-in-mma-bjj\/","url":"https:\/\/blackbeltwhitehat.com\/2016\/05\/12\/mount-escapes-in-mma-bjj\/","name":"Escapadas da Montada no MMA e Jiu-Jitsu - Blog de Fitness e MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2016-05-12T20:05:00+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/05\/12\/mount-escapes-in-mma-bjj\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2016\/05\/12\/mount-escapes-in-mma-bjj\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2016\/05\/12\/mount-escapes-in-mma-bjj\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Mount Escapes in MMA &amp; BJJ"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA e nutri\u00e7\u00e3o do Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-PT"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador do Norte do Pa\u00eds de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/pt\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-1ay","jetpack-related-posts":[{"id":9682,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/12\/20\/jiu-jitsu-brasileiro-para-mma\/","url_meta":{"origin":4498,"position":0},"title":"Fundamentos de luta agarrada para MMA","author":"Dave","date":"Dezembro 20, 2018","format":false,"excerpt":"Fundamentos de Grappling para MMA: Uma abordagem do tipo &quot;Se isso, ent\u00e3o aquilo&quot; para o grappling. Eu nunca quero ficar preso em uma posi\u00e7\u00e3o pensando &quot;N\u00e3o tenho a m\u00ednima ideia do que estou fazendo&quot; (o que acontece muito). Na minha opini\u00e3o, \u00e9 sempre melhor aprender posi\u00e7\u00f5es b\u00e1sicas e escapes antes de finaliza\u00e7\u00f5es elaboradas. PRINCIPAIS COISAS PARA MIM\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\/2018\/12\/screenshot_20190621-213317_facebook.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/screenshot_20190621-213317_facebook.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/screenshot_20190621-213317_facebook.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/screenshot_20190621-213317_facebook.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":12754,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/02\/02\/como-escapar-de-uma-chave-de-braco\/","url_meta":{"origin":4498,"position":1},"title":"Como escapar de uma chave de bra\u00e7o","author":"Dave","date":"Fevereiro 2, 2022","format":false,"excerpt":"N\u00e3o se v\u00ea muitos mata-le\u00f5es laterais no MMA, mas s\u00e3o comuns no p\u00e1tio da escola ou quando voc\u00ea est\u00e1 brincando com seus amigos. Por outro lado, mata-le\u00f5es frontais ou guilhotinas em p\u00e9 s\u00e3o muito comuns e muito eficazes. De modo geral, voc\u00ea sempre deve manter o queixo erguido\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\/02\/standingheadlockescape.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10613,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/09\/programa-de-treino-de-jiu-jitsu-em-pdf-incluido\/","url_meta":{"origin":4498,"position":2},"title":"BJJ Strength &amp; Conditioning \u00b7 Workout .pdf Included \ud83d\udcaa) [2026]","author":"Dave","date":"Agosto 9, 2019","format":false,"excerpt":"A melhor maneira de desenvolver for\u00e7a e condicionamento para o Jiu-Jitsu \u00e9 praticar t\u00e9cnicas e rolar. \ud83e\udd19 \ud83d\udcaa O corpo sempre se adapta \u00e0s demandas espec\u00edficas a que \u00e9 submetido. Para ficar em forma para o Jiu-Jitsu, voc\u00ea precisa praticar Jiu-Jitsu! Al\u00e9m disso, quanto melhor a sua t\u00e9cnica, mais forte e em forma voc\u00ea ficar\u00e1\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":11778,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/10\/06\/programa-de-treinamento-de-mma-de-6-semanas\/","url_meta":{"origin":4498,"position":3},"title":"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2025]","author":"Dave","date":"Outubro 6, 2020","format":false,"excerpt":"Programa de treinamento de MMA de 6 semanas em PDF - role at\u00e9 o final para baixar a vers\u00e3o em PDF do programa. A parte mais dif\u00edcil de come\u00e7ar \u00e9, bem, come\u00e7ar. Acho que \u00e9 uma boa ideia adiar um pouco o in\u00edcio no MMA, pode ser bem dif\u00edcil, especialmente\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":9026,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/04\/23\/objetivos-de-treinamento-para-o-verao-de-2018\/","url_meta":{"origin":4498,"position":4},"title":"Objetivos de treinamento para o ver\u00e3o de 2018","author":"Dave","date":"Abril 23, 2018","format":false,"excerpt":"Basicamente, quero me tornar um brutamontes de MMA humilde e esclarecido. Objetivos de Treinamento: Objetivos de Resultado Corrigir as dores nas costas e no pesco\u00e7o (torn\u00e1-los menos r\u00edgidos e dolorosos) Corrigir a epicondilite medial (cotovelo de golfista) - para que n\u00e3o doa constantemente Melhorar a mobilidade do quadril esquerdo para que eu consiga executar um chute alto\/circular com a perna esquerda Melhorar o condicionamento cardiovascular (n\u00e3o tenho certeza de como exatamente)","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":12101,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/03\/04\/programa-de-forca-de-grappling-em-pdf-2021\/","url_meta":{"origin":4498,"position":5},"title":"Grappling Power Program .pdf [Updated August 2024]","author":"Dave","date":"Mar\u00e7o 4, 2021","format":false,"excerpt":"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 - 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":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/4498","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=4498"}],"version-history":[{"count":22,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/4498\/revisions"}],"predecessor-version":[{"id":4520,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/4498\/revisions\/4520"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=4498"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=4498"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=4498"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}