{"id":9026,"date":"2018-04-23T07:19:37","date_gmt":"2018-04-23T07:19:37","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9026"},"modified":"2018-05-15T07:39:57","modified_gmt":"2018-05-15T07:39:57","slug":"objetivos-de-treinamento-para-o-verao-de-2018","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/04\/23\/objetivos-de-treinamento-para-o-verao-de-2018\/","title":{"rendered":"Objetivos de treinamento para o ver\u00e3o de 2018"},"content":{"rendered":"<p>Basicamente, quero me tornar um brutamontes do MMA esclarecido e humilde.<\/p>\n<p>Objetivos do treinamento:<\/p>\n<h2>Objetivos de resultado<\/h2>\n<ul>\n<li>Corrigir dores nas costas e no pesco\u00e7o (diminuir a rigidez dolorosa)<\/li>\n<li>Consertar <strong>Cotovelo de golfista<\/strong> \u2013 ent\u00e3o n\u00e3o \u00e9 constantemente doloroso<\/li>\n<li>Melhorar <strong>Mobilidade do quadril esquerdo<\/strong> Assim, posso executar um chute alto\/giro com a esquerda.<\/li>\n<li>Melhorar <strong>cardio<\/strong> (Ainda n\u00e3o tenho certeza do objetivo exato, atualizarei em breve)<\/li>\n<li>Completo <strong>15 repeti\u00e7\u00f5es completas \u2013 Agachamento b\u00falgaro com colete de 5 kg<\/strong><\/li>\n<li>Completo <strong>10 repeti\u00e7\u00f5es completas no supino com halteres de 46 kg<\/strong><\/li>\n<li>\u2018Manter contato com o MMA (atualmente, minha prioridade \u00e9 cuidar do meu pesco\u00e7o e das minhas costas, al\u00e9m de passar mais tempo com a fam\u00edlia, mas n\u00e3o quero me afastar completamente do esporte).<\/li>\n<\/ul>\n<p><span style=\"color:#ff0000;\">\u2013Concluir\/Obter at\u00e9 1\u00ba de julho\u2013<\/span><\/p>\n<h2>Objetivos do Processo<\/h2>\n<ul>\n<li><strong>30 minutos de ioga todos os dias e 2 aulas de ioga por semana.<\/strong> (1 pode ser via YouTube)<\/li>\n<li>10 minutos de <strong>Uso do rolo de espuma todos os dias\u00a0<\/strong><\/li>\n<li><strong>Assista TV na posi\u00e7\u00e3o de agachamento paleo ou na posi\u00e7\u00e3o da cobra.<\/strong><\/li>\n<li><strong>Use t\u00e9cnicas de pontos de gatilho e alongue o quadril esquerdo diariamente.<\/strong><\/li>\n<li><strong>Cotovelo de gelo todas as noites<\/strong> Evite flex\u00f5es e supino com barra.<\/li>\n<li>Fa\u00e7a 2 s\u00e9ries de agachamentos divididos, duas vezes por semana, na academia do trabalho.<\/li>\n<\/ul>\n<p>MMA<\/p>\n<ul>\n<li>Griffiths M oficial completo<strong>Circuito MA uma vez por semana<\/strong> (T\u00e9cnicas de levantamento, varreduras peito a peito, tri\u00e2ngulos\/exerc\u00edcios abdominais, clinch de luta livre para queda de duas pernas, t\u00e9cnica de over\/under, escapes da posi\u00e7\u00e3o lateral, escapes da montada). Experimente com um colete de 5 kg.<\/li>\n<li><strong>Praticar boxe com a m\u00e3o esquerda<\/strong> \u2013 Pelo menos 1 rodada por dia<\/li>\n<li>Frequente aulas de Muay Thai ou de grappling pelo menos uma vez por m\u00eas.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Al\u00e9m disso, pratique mais a aten\u00e7\u00e3o plena no trabalho \u2013 concentre-se nas tarefas como uma forma de medita\u00e7\u00e3o (de certa forma).<\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_8841\" aria-describedby=\"caption-attachment-8841\" style=\"width: 480px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8841\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/tecnica\/como-executar-um-chute-giratorio\/machidaheadkick\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?fit=480%2C270&amp;ssl=1\" data-orig-size=\"480,270\" 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=\"machidaHeadkick\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?fit=480%2C270&amp;ssl=1\" class=\"alignnone size-full wp-image-8841\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?resize=480%2C270&#038;ssl=1\" alt=\"machidaHeadkick\" width=\"480\" height=\"270\" \/><figcaption id=\"caption-attachment-8841\" class=\"wp-caption-text\">Eu desferindo um chute alto com a perna esquerda em 2019<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p>Em algum momento, tamb\u00e9m preciso resolver minha SII (S\u00edndrome do Intestino Irrit\u00e1vel) de uma vez por todas... est\u00e1 milh\u00f5es de vezes melhor, mas ainda acho que \u00e9 o fator limitante na minha recupera\u00e7\u00e3o (intestino perme\u00e1vel = inflama\u00e7\u00e3o).<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Treino em casa 1\u00a0<\/strong><\/p>\n<ul>\n<li>Agachamentos Sum\u00f4 \u2013 Intervalo Tabata com kettlebell de 8 kg<\/li>\n<li>Supino militar com faixa de resist\u00eancia x 2<\/li>\n<li>Prensas de ponte x 2<\/li>\n<li>Press com kettlebell x 2<\/li>\n<li>Agachamentos com barra acima da cabe\u00e7a x 2 (para mobilidade e for\u00e7a)<\/li>\n<li>Agachamento b\u00falgaro x 1 em cada perna<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Treino em casa 2<\/strong><\/p>\n<p>Circuito de MMA:<br \/>\n\u2013 Varreduras de peito a peito<br \/>\n\u2013 Tri\u00e2ngulos<br \/>\n\u2013 Levantar-se<br \/>\n\u2013 Sess\u00f5es de Acompanhamento<br \/>\n\u2013 T\u00e9cnica de sobreposi\u00e7\u00e3o\/subposi\u00e7\u00e3o<br \/>\n\u2013 Pernas duplas<br \/>\n\u2013 Balc\u00e3o de Expans\u00e3o<br \/>\n\u2013 Chutes frontais<br \/>\n\u2013 Ajudantes<\/p>\n<p><strong>Treino na academia<br \/>\n<\/strong><\/p>\n<ul>\n<li>Cardio de algum tipo<\/li>\n<li>Imprensa Militar x 2<\/li>\n<li>Supino com halteres x 3<\/li>\n<li>Agachamentos frontais x 3<\/li>\n<li>Remada unilateral x 2<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>I basically want to become an enlightened, humble MMA meathead. Training Goals: Outcome Goals Fix Back &amp; Neck (make them less, painfully stiff) Fix Golfer&#8217;s Elbow &#8211; so it&#8217;s not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise goal on this yet, will [&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":[5189,12504,2007,1],"tags":[84363961,784152946,11870,34941026,34918026,311798],"class_list":["post-9026","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","category-musings","category-uncategorized","tag-fitfam","tag-fitness","tag-goals","tag-mma-2","tag-nutrition-2","tag-old-man"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Training Goals for Summer 2018 - 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\/2018\/04\/23\/objetivos-de-treinamento-para-o-verao-de-2018\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Training Goals for Summer 2018 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"I basically want to become an enlightened, humble MMA meathead. Training Goals: Outcome Goals Fix Back &amp; Neck (make them less, painfully stiff) Fix Golfer&#8217;s Elbow &#8211; so it&#8217;s not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise goal on this yet, will [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/04\/23\/objetivos-de-treinamento-para-o-verao-de-2018\/\" \/>\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=\"2018-04-23T07:19:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-05-15T07:39:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif\" \/>\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":"Objetivos de Treinamento para o Ver\u00e3o de 2018 - 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\/2018\/04\/23\/objetivos-de-treinamento-para-o-verao-de-2018\/","og_locale":"pt_PT","og_type":"article","og_title":"Training Goals for Summer 2018 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"I basically want to become an enlightened, humble MMA meathead. 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Now, perhaps more than ever, it\u2019s still vitally important that you keep training to take your MMA skills to the next level. That way, when restrictions are eased, you\u2019re more than capable of competing\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/squat.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":8680,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/14\/metas-para-o-resto-de-2017\/","url_meta":{"origin":9026,"position":1},"title":"Metas para o resto de 2017","author":"Dave","date":"Novembro 14, 2017","format":false,"excerpt":"Training Goals Outcome Goals Shoulder Mobility - To be able to grip my hands behind my back By January 1st Do 10 Turkish Get Ups with 8kg weight by January 1st MMA - Have an effective standing & guard guillotine choke by January 1st MMA - Be able to skip,\u2026","rel":"","context":"In &quot;Musings&quot;","block_context":{"text":"Musings","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/reflexoes\/"},"img":{"alt_text":"goal setting","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10965,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/23\/programa-de-condicionamento-fisico-para-mma-em-pdf\/","url_meta":{"origin":9026,"position":2},"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":11859,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/12\/17\/visao-geral-da-ciencia-do-esporte-aplicada-ao-futebol\/","url_meta":{"origin":9026,"position":3},"title":"Sport Science Overview for Football [2024]","author":"Dave","date":"Dezembro 17, 2020","format":false,"excerpt":"I've made a quick video regarding sport science for football or soccer. It can be applied to most sports though, including MMA. I've found most coaches to be pretty old school - generally angry w*nkers with no ability to coach players on the football pitch, other than to shout vague\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":10651,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/14\/ioga-para-mma\/","url_meta":{"origin":9026,"position":4},"title":"Yoga para MMA","author":"Dave","date":"Agosto 14, 2019","format":false,"excerpt":"MMA is the best sport on the planet. Nothing quite compares to the excitement and the beauty of watching or being part of a technical fight (emphasis on technical, not a fan of slug-fests personally). Grappling does ruin your body though, all those isometric contractions, pushing & pulling on your\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"worlds greatest","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=700%2C400&ssl=1 2x"},"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":9026,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/9026","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=9026"}],"version-history":[{"count":7,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/9026\/revisions"}],"predecessor-version":[{"id":9040,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/9026\/revisions\/9040"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=9026"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=9026"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=9026"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}