{"id":15662,"date":"2024-09-02T19:39:30","date_gmt":"2024-09-02T18:39:30","guid":{"rendered":"https:\/\/gndnutrition.es\/inicio\/?p=15662"},"modified":"2024-09-02T19:39:32","modified_gmt":"2024-09-02T18:39:32","slug":"planificacion-de-entrenamiento-alex-valls-bloque-de-adaptacion","status":"publish","type":"post","link":"https:\/\/gndnutrition.es\/inicio\/planificacion-de-entrenamiento-alex-valls-bloque-de-adaptacion","title":{"rendered":"Planificaci\u00f3n de Entrenamiento Alex Valls &#8211; Bloque de Adaptaci\u00f3n"},"content":{"rendered":"\n<p class=\"has-black-color has-text-color has-link-color wp-elements-eee06cf5439898d510992812d11d1eec wp-block-paragraph\"><strong>DISTRIBUCI\u00d3N SEMANAL DE LOS ENTRENAMIENTO:<\/strong><\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-97bec82e32948f509532b1814122fb20 wp-block-paragraph\"><strong>-Sesi\u00f3n 1 &#8211;<\/strong> Torso 1: <strong>Pecho<\/strong> + Espalda + Hombro + Tr\u00edceps<\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-833e5ce4af8bf302ddb46b7f8ac23d2e wp-block-paragraph\"><strong>-Sesi\u00f3n 2 &#8211;<\/strong> Pierna 1: <strong>Cadena Anterior<\/strong> + Abdominales<\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-8234f9ff05b5e6fbe70d47d6e523344d wp-block-paragraph\"><strong>-Sesi\u00f3n 3 &#8211;<\/strong> Torso 2: <strong>Espalda<\/strong> + Pecho + B\u00edceps + Hombro<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-7f82267751262c02a9e45a22f8079202 wp-block-paragraph\"><strong>DESCANSO<\/strong>: ser\u00eda interesante dejar un d\u00eda de descanso a mediados de semana <\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-9a0b237778d436dba31d391826dc1093 wp-block-paragraph\"><strong>-Sesi\u00f3n 4 &#8211; <\/strong>Pierna 2: <strong>Cadena Posterior<\/strong> + Abdominales<\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-2352a8f85f68b65e4310d3ca166ab24c wp-block-paragraph\"><strong>-Sesi\u00f3n 5 &#8211; <\/strong>Torso 5: <strong>Est\u00edmulos de recordatorio &#8211; Hombros + Brazos<\/strong> + Cardio \/\/<strong> DESCANSO<\/strong> (en caso de prescindir de una de las sesiones ser\u00e1 de la n\u00famero 5)<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-52b12245584f15e75d31dc248bcddd9d wp-block-paragraph\"><strong>DESCANSO<\/strong>: el computo total semanal ser\u00edan 4-5 sesiones de pesas + 2-3 d\u00edas de descanso a libre elecci\u00f3n (Recomendaci\u00f3n: mi\u00e9rcoles y\/o jueves y domingo)<\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-4a8b107ba93e06aa5fa23c496fc10a3e wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-214194b03e4e65d919da507a52250a8a wp-block-paragraph\"><strong>Recomendaciones<\/strong>: recuerda siempre realizar unas 2-3 series de calentamiento y aproximaci\u00f3n antes de realizar las series efectivas. Estas series de aproximaci\u00f3n se tienen que acercar al peso con el que vas a realizar las series efectivas pero sin que te supongan una fatiga para que no te lastren en las posteriores series de trabajo. No se pauta tiempo de descanso entre series, como m\u00ednimo descansaremos 90 segundos, tras ese tiempo podremos encarar la serie cuando nosotros queramos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-5e6cd164503faba78a4330877ca4079c wp-block-paragraph\"><strong>SUPLEMENTACI\u00d3N INTRA-ENTRENAMIENTO:<\/strong><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-d0dc17ea7cf9a29a160e9efa964b1680 wp-block-paragraph\">Durante la sesi\u00f3n de entrenamiento nos hidrataremos de forma correcta con agua alta en sales minerales (evitar mineralizaci\u00f3n d\u00e9bil) y adem\u00e1s agregaremos <strong>500 ml de Powerade<\/strong> a esta sesi\u00f3n<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-cf12e5104ace9a7df55cd9473438c791 wp-block-paragraph\"><strong>TORSO 1: <\/strong>los descansos entre series tienen que ser m\u00ednimo de 90 segundos y como m\u00e1ximo de 180 segundos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-a3becb2fb3f26f449d4d432e55fbf6be wp-block-paragraph\">&#8211;<strong>Press banca <\/strong>plano en m\u00e1quinar: 4 series de 10-8-6-12 repeticiones<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-a580c7117833e4e5f4c4b992c04226aa wp-block-paragraph\">&#8211;<strong>Cruce de poleas:<\/strong> 4&#215;12-15<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-466a1a5611664232e4f856969f963beb wp-block-paragraph\">&#8211;<strong>Press inclinado en m\u00e1quina o Multipower:<\/strong> 4&#215;10-12<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-243b7aa05982b5be26b280f82f1099f6 wp-block-paragraph\">&#8211;<strong>Elevaciones laterales sentado<\/strong> con carga ligera y cadencia lenta &#8211; en m\u00e1quina o con mancuernas: 3&#215;12<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-76a8bef43cbd89b86ab71fe4a044c1f1 wp-block-paragraph\">&#8211;<strong>Jal\u00f3n al pecho agarre cerrado:<\/strong> cadencia lenta y ligera pausa abajo en contracci\u00f3n: 3&#215;10-12<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-fc79b4ade0e820c75d310e85685c491a wp-block-paragraph\">&#8211;<strong>Remo Gironda con agarre tri\u00e1ngulo:<\/strong> 3&#215;10-12<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-c9abe7c4d061f33ac7416ff9049d0216 wp-block-paragraph\">&#8211;<strong>Press militar<\/strong> en m\u00e1quina o mancuerna: 4 series de 10-8-12<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-421f0193b4563453ea4bf1af94886157 wp-block-paragraph\">&#8211;<strong>Extensi\u00f3n de tr\u00edceps<\/strong> en polea alta con cuerda o cuerno: 3&#215;12-15<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-9ac00cf961d1ea846fe5a532228b76c6 wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-f880a82d44c06f673949ac11bf0142a3 wp-block-paragraph\"><strong>PIERNA 1: <\/strong>hay que ser conservadores con los pesos ya que no queremos causar mucho da\u00f1o ni fatiga al ser las primeras semanas de adaptaci\u00f3n<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-9ac00cf961d1ea846fe5a532228b76c6 wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-e702a415adb4933203dfae839a2ba4df wp-block-paragraph\"><strong>Trabajo de core: <\/strong>2 series de planchas de 45-60&#8243; <\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-9ac00cf961d1ea846fe5a532228b76c6 wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-9f4075b9e28ad49dc2807c929a65d251 wp-block-paragraph\">&#8211;<strong>Sentadilla en banco en Multipower<\/strong>: 4 series de 10-8-6-12 repeticiones<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-af1b2b07ba23e1d94b6d7959f253c27f wp-block-paragraph\">&#8211;<strong>Prensa <\/strong>con los pies cerrados: 3&#215;10-15<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-fac3caf17530941c1456aec052072190 wp-block-paragraph\">&#8211;<strong>Curl femoral sentado<\/strong>: 3&#215;12<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-b7062a5753e55eea4118b46e912cd3e9 wp-block-paragraph\">&#8211;<strong>Peso muerto rumano<\/strong> en Belt Squat: 3&#215;10<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-b75c40e397b9072f85bb12f7f04dd0e4 wp-block-paragraph\">&#8211;<strong>Extensiones de cu\u00e1driceps<\/strong>: 4&#215;12-15<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-ac366bb0ad832655565df76e6d09b163 wp-block-paragraph\">&#8211;<strong>Crunch abdominal<\/strong> en polea alta: 3&#215;20<\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-4a8b107ba93e06aa5fa23c496fc10a3e wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-0e3aa3668ca1b47a78ba37413782d1fe wp-block-paragraph\"><strong>TORSO 2:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-f817199cfcd0fef8dbffcd29b2818227 wp-block-paragraph\">&#8211;<strong>Remo Gironda<\/strong> con agarre unilateral &#8211; cadencia lenta y pausa en la fase de m\u00e1xima contracci\u00f3n: 4&#215;12<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-edadf8667c659f9eb045f71893fcfbaa wp-block-paragraph\">&#8211;<strong>Jal\u00f3n al pecho<\/strong> en m\u00e1quina: 4&#215;10-12<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-30db4c15932c29e4fa1fec089c458df0 wp-block-paragraph\">&#8211;<strong>Remo Gironda con agarre tri\u00e1ngulo<\/strong>: 1&#215;10 + 1&#215;8<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-f133b0a33383ace08ac405f143f35f87 wp-block-paragraph\">&#8211;<strong>Remo Gironda con agarre supino Mag<\/strong>: 3&#215;12-15<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-55d6a5f5811d9f5d74f6c9ded00aab93 wp-block-paragraph\">&#8211;<strong>Cruce de poleas desde polea baja: <\/strong>3&#215;12-15<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-1c85df8caa54e86091f165a1774f64c9 wp-block-paragraph\">&#8211;<strong>Aperturas en contractora:<\/strong> 3&#215;10-15<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-0349b513d0059d260ce24b3d909e7bef wp-block-paragraph\">&#8211;<strong>Curl de b\u00edceps<\/strong> alterno con mancuernas: 2&#215;8-10 por mano<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-a769654de293dc7e7379935ec31dc3d7 wp-block-paragraph\">&#8211;<strong>Curl de b\u00edceps<\/strong> en polea baja con barra: 3&#215;10-12<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-60b9003bd1ac6955bf0eec632f45abb7 wp-block-paragraph\">&#8211;<strong>Remo al ment\u00f3n <\/strong>desde polea baja con barra: 3&#215;15<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-63ee3fc8c97bd2151f82ca7382f3bb26 wp-block-paragraph\">&#8211;<strong>Elevaciones laterales<\/strong> sentado en m\u00e1quina: 3&#215;12-15<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-9ac00cf961d1ea846fe5a532228b76c6 wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-f34dc67f098af2331103e940c67df05a wp-block-paragraph\"><strong>PIERNA 2: <\/strong><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-9ac00cf961d1ea846fe5a532228b76c6 wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-620fb964b49e7085883cfd0f89a3a745 wp-block-paragraph\"><strong>Trabajo de core: <\/strong>2 series de planchas de 45-60&#8243; + 2 series de elevaciones de piernas colgados<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-9ac00cf961d1ea846fe5a532228b76c6 wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-32d6a558a9f2250f5d886ca21a6ef57c wp-block-paragraph\">&#8211;<strong>Hack Squat<\/strong>: 4 series de 10-8-6-12 repeticiones<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-e7a0caaa34d87268e153b87b3e3c80a5 wp-block-paragraph\"><strong>-Power Squat<\/strong>: 3&#215;10-15<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-38568fd7b0dea656c4edb7328edfae1d wp-block-paragraph\">&#8211;<strong>Curl femoral sentado<\/strong>: 4&#215;12<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-e5db2217a10ed5b8ee380c8bc9550f65 wp-block-paragraph\">&#8211;<strong>Peso muerto rumano<\/strong> con mancuerna, barra o Multipower: 3&#215;10<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-4be403b5a3e947604aa6a30603926072 wp-block-paragraph\">&#8211;<strong>Femoral tumbado<\/strong>: 3&#215;12-15<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-d9f061672c87e514e5c11e667077fbb1 wp-block-paragraph\">&#8211;<strong>Prensa con los pies elevados y juntos:<\/strong> 4&#215;15-20<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-cf15b0d2f983c0a6150fd6e777f3392f wp-block-paragraph\">&#8211;<strong>Crunch abdominal<\/strong> en m\u00e1quina &#8211; aguantamos 2 segundos en la fase conc\u00e9ntrica: 3&#215;20<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-b0d02a05c744fb728ca58ad54f4efe5b wp-block-paragraph\"><strong>TORSO 3:<\/strong> Est\u00edmulos de recordatorio para m\u00fasculos peque\u00f1os<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-9ac00cf961d1ea846fe5a532228b76c6 wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-3244e27b5846fd5c927103dfee00012b wp-block-paragraph\"><strong>3 series efectivas<\/strong> por ejercicio a <strong>12-15 repeticiones<\/strong> por ejercicio con un descanso m\u00e1ximo de <strong>120 segundos<\/strong> entre series<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-54bb68712357f8f3c937b90ffe72bbe0 wp-block-paragraph\">&#8211;<strong>Curl martillo<\/strong> con cuerda desde polea baja<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-5cf7b4d4f09625d1179c4c3e68782608 wp-block-paragraph\">&#8211;<strong>Curl de b\u00edceps <\/strong>desde polea baja con barra<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-0de7096c60708b6bee302ae9929098b5 wp-block-paragraph\">&#8211;<strong>Press franc\u00e9s <\/strong>con barra Z tumbado en banco<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-7ca4e1a1039389ca9495f8190ec5e76f wp-block-paragraph\">&#8211;<strong>Extensiones de tr\u00edceps<\/strong> en cuerda desde polea alta<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-6e04bb6ebcd302a9d71598fd8791632f wp-block-paragraph\">&#8211;<strong>Elevaciones laterales <\/strong>en m\u00e1quina o mancuernas sentado en banco<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-48b98010f76302ec70f9233de198aefa wp-block-paragraph\">&#8211;<strong>Press militar<\/strong> en m\u00e1quina, mancuernas o Multipower<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-b6f50d64993b473a9c28bae1753793c6 wp-block-paragraph\">&#8211;<strong>Planchas<\/strong> apoyado en codos: 3&#215;45-60&#8243;<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-d0b176c5aae6c73c32eb760182ef7532 wp-block-paragraph\">&#8211;<strong>Planchas <\/strong>apoyados sobre las palmas de las manos con brazos estirado: 3&#215;45-60&#8243;<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-74be423aa3571980b67489931a9e8f8f wp-block-paragraph\">&#8211;<strong>Crunch abdominal <\/strong>en m\u00e1quina: 3&#215;20<\/p>\n\n\n\n<p class=\"has-black-color has-text-color has-link-color wp-elements-284a663c627de6906e94e59d310c4b5a wp-block-paragraph\">&#8211;<strong>SESI\u00d3N DE CARDIO POSTERIOR<\/strong>: 6 km\/h + 6% de inclinaci\u00f3n &#8211; 15-20 minutos &#8211; estas pautas corresponden a la sesi\u00f3n de cardio del d\u00eda 5 (d\u00eda extra). El cardio de los d\u00edas restantes tendr\u00e1s las indicaciones detalladas abajo<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-luminous-vivid-orange-color has-text-color has-link-color wp-elements-e59a2b2948170126fa598d82ed1414d0 wp-block-paragraph\"><strong>CARDIO: <\/strong>realizaremos 20 minutos de cardio POST en cinta a 5 km\/h y un 3-5% de inclinaci\u00f3n entre 3 y 5 d\u00edas por semana<\/p>\n","protected":false},"excerpt":{"rendered":"<p>DISTRIBUCI\u00d3N SEMANAL DE LOS ENTRENAMIENTO: -Sesi\u00f3n 1 &#8211; Torso 1: Pecho + Espalda + Hombro + Tr\u00edceps -Sesi\u00f3n 2 &#8211; Pierna 1: Cadena Anterior + Abdominales -Sesi\u00f3n 3 &#8211; Torso 2: Espalda + Pecho + B\u00edceps + Hombro DESCANSO: ser\u00eda interesante dejar un d\u00eda de descanso a mediados de semana -Sesi\u00f3n 4 &#8211; Pierna 2: [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_joinchat":[],"footnotes":""},"categories":[608],"tags":[],"class_list":["post-15662","post","type-post","status-publish","format-standard","hentry","category-alex-valls"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Planificaci\u00f3n de Entrenamiento Alex Valls - Bloque de Adaptaci\u00f3n - GND Nutrition<\/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:\/\/gndnutrition.es\/inicio\/planificacion-de-entrenamiento-alex-valls-bloque-de-adaptacion\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Planificaci\u00f3n de Entrenamiento Alex Valls - Bloque de Adaptaci\u00f3n - GND Nutrition\" \/>\n<meta property=\"og:description\" content=\"DISTRIBUCI\u00d3N SEMANAL DE LOS ENTRENAMIENTO: -Sesi\u00f3n 1 &#8211; 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