{"id":746,"date":"2025-06-03T09:37:39","date_gmt":"2025-06-03T09:37:39","guid":{"rendered":"https:\/\/www.routsetter.com\/lobera\/?p=746"},"modified":"2025-06-03T09:37:40","modified_gmt":"2025-06-03T09:37:40","slug":"rutina-semanal-entrenamiento-escalada","status":"publish","type":"post","link":"https:\/\/www.routsetter.com\/lobera\/escalada-es\/entrenamiento-es\/rutina-semanal-entrenamiento-escalada\/","title":{"rendered":"Rutina Semanal de Entrenamiento para Escaladores"},"content":{"rendered":"\n

Objetivo:<\/strong> Constancia, motivaci\u00f3n y progreso sostenible<\/p>\n\n\n\n

\n\n\n\n

\ud83d\udfe6 LUNES \u2013 SESI\u00d3N T\u00c9CNICA + CORE<\/h2>\n\n\n\n

\u23f1 Duraci\u00f3n:<\/strong> 60\u201375 min
\ud83c\udfaf Objetivo:<\/strong> Escalada fluida, control corporal, preparaci\u00f3n mental<\/p>\n\n\n\n

\ud83d\udd39 Parte 1: T\u00e9cnica en Roca o Panel (40 min)<\/h3>\n\n\n\n
    \n
  • Calentamiento en v\u00edas f\u00e1ciles (10 min).<\/li>\n\n\n\n
  • Subir y bajar 3 veces rutas 2 grados por debajo del m\u00e1ximo.<\/li>\n\n\n\n
  • Centrarte en pies, fluidez y respiraci\u00f3n.<\/li>\n<\/ul>\n\n\n\n

    \ud83d\udd39 Parte 2: Core espec\u00edfico (20 min)<\/h3>\n\n\n\n
      \n
    • Hollow body hold \u2013 3x20s<\/li>\n\n\n\n
    • L-sit colgado \u2013 3x10s<\/li>\n\n\n\n
    • Bird dog con pausa \u2013 3×6 por lado<\/li>\n\n\n\n
    • Tabletop con presi\u00f3n de rodilla \u2013 3x30s por pierna<\/li>\n<\/ul>\n\n\n\n

      \ud83d\udd01 Consejo mental:<\/strong> Al final de la sesi\u00f3n, visualiza una v\u00eda que quieras encadenar esta semana.<\/p>\n\n\n\n

      \n\n\n\n

      \ud83d\udfe8 MARTES \u2013 FUERZA DE DEDOS + MOVILIDAD<\/h2>\n\n\n\n

      \u23f1 Duraci\u00f3n:<\/strong> 50\u201370 min
      \ud83c\udfaf Objetivo:<\/strong> Desarrollar fuerza y prevenci\u00f3n de lesiones<\/p>\n\n\n\n

      \ud83d\udd39 Parte 1: Suspensiones (30 min)<\/h3>\n\n\n\n
        \n
      • 3x10s en regleta c\u00f3moda<\/li>\n\n\n\n
      • 3×7\/3 con lastre ligero (si controlado)<\/li>\n\n\n\n
      • 3×5 reps de finger rolls<\/em> con barra<\/li>\n<\/ul>\n\n\n\n

        \ud83d\udd39 Parte 2: Trabajo antagonista y movilidad (20\u201330 min)<\/h3>\n\n\n\n
          \n
        • Bandas el\u00e1sticas: extensiones de dedos (3×15), rotadores externos (3×15)<\/li>\n\n\n\n
        • Movilidad de hombros + caderas (ej. psoas, estiramiento din\u00e1mico de pierna alta)<\/li>\n<\/ul>\n\n\n\n

          \ud83e\udde0 Enfoque mental:<\/strong> Visualiza c\u00f3mo el entrenamiento de hoy construye la base para una v\u00eda futura.<\/p>\n\n\n\n

          \n\n\n\n

          \ud83d\udfe9 MI\u00c9RCOLES \u2013 DESCANSO ACTIVO \/ MENTE<\/h2>\n\n\n\n

          \u23f1 Duraci\u00f3n:<\/strong> 15\u201330 min
          \ud83c\udfaf Objetivo:<\/strong> Recuperaci\u00f3n y refuerzo mental<\/p>\n\n\n\n

          \ud83d\udd39 Opcional: Caminata, yoga, bici suave<\/h3>\n\n\n\n

          \ud83d\udd39 Mental:<\/h3>\n\n\n\n
            \n
          • 5 min de respiraci\u00f3n consciente (4-2-6)<\/li>\n\n\n\n
          • Lectura breve o visualizaci\u00f3n de movimientos<\/li>\n\n\n\n
          • Escribir 1 logro de la semana<\/li>\n<\/ul>\n\n\n\n

            \ud83d\udccc Importante para motivaci\u00f3n: notar progreso mental, no solo f\u00edsico.<\/em><\/p>\n\n\n\n

            \n\n\n\n

            \ud83d\udfe5 JUEVES \u2013 ESCALADA DE PROYECTO + CA\u00cdDAS<\/h2>\n\n\n\n

            \u23f1 Duraci\u00f3n:<\/strong> 60\u201390 min
            \ud83c\udfaf Objetivo:<\/strong> Probar el l\u00edmite, entrenar la mente<\/p>\n\n\n\n

            \ud83d\udd39 Parte 1: Trabajo en v\u00eda desafiante (40\u201350 min)<\/h3>\n\n\n\n
              \n
            • 3\u20135 pegues a una v\u00eda 1 grado por encima de tu nivel.<\/li>\n\n\n\n
            • Analizar, descansar y volver con ajustes.<\/li>\n<\/ul>\n\n\n\n

              \ud83d\udd39 Parte 2: Ca\u00eddas controladas (20 min)<\/h3>\n\n\n\n
                \n
              • 4\u20135 ca\u00eddas de entre 0,5 y 2m sobre el \u00faltimo seguro, progresivas.<\/li>\n\n\n\n
              • Centrarte en respirar y soltar en control.<\/li>\n<\/ul>\n\n\n\n

                \ud83d\udccc Fundamental para desensibilizar el miedo y asociar ca\u00edda con seguridad.<\/em><\/p>\n\n\n\n

                \n\n\n\n

                \ud83d\udfea VIERNES \u2013 FUERZA + CORE + PSICOLOG\u00cdA<\/h2>\n\n\n\n

                \u23f1 Duraci\u00f3n:<\/strong> 60 min
                \ud83c\udfaf Objetivo:<\/strong> Fortalecimiento f\u00edsico y mental<\/p>\n\n\n\n

                \ud83d\udd39 Parte 1: Suspensi\u00f3n o campus ligero (30 min)<\/h3>\n\n\n\n
                  \n
                • 6×7\/3 en regletas<\/li>\n\n\n\n
                • 4×4 en muro con reposos cortos (resistencia intermitente)<\/li>\n<\/ul>\n\n\n\n

                  \ud83d\udd39 Parte 2: Core activo (20 min)<\/h3>\n\n\n\n
                    \n
                  • Planchas con desplazamiento \u2013 3x30s<\/li>\n\n\n\n
                  • Elevaciones de piernas colgado \u2013 3×10<\/li>\n\n\n\n
                  • Superman hold \u2013 3x20s<\/li>\n<\/ul>\n\n\n\n

                    \ud83d\udd39 Parte 3: Cierre mental<\/h3>\n\n\n\n
                      \n
                    • Repetir gesto de anclaje positivo<\/li>\n\n\n\n
                    • 1 frase de refuerzo (escrita o hablada): \u201cEstoy progresando porque soy constante.\u201d<\/em><\/li>\n<\/ul>\n\n\n\n
                      \n\n\n\n

                      \ud83d\udfeb S\u00c1BADO \u2013 RUTA REAL \/ ROC\u00d3DROMO (Disfrute)<\/h2>\n\n\n\n

                      \u23f1 Tiempo libre \/ flexible<\/strong><\/p>\n\n\n\n

                        \n
                      • Escala sin plan. Elige v\u00edas que te motiven.<\/li>\n\n\n\n
                      • C\u00e9ntrate en disfrutar, probar sin presiones, fluir.<\/li>\n<\/ul>\n\n\n\n

                        \ud83d\udccc La motivaci\u00f3n a largo plazo se refuerza m\u00e1s por emociones positivas que por esfuerzo continuo.<\/em><\/p>\n\n\n\n

                        \n\n\n\n

                        \u2b1c DOMINGO \u2013 DESCANSO TOTAL<\/h2>\n\n\n\n
                          \n
                        • Dormir bien<\/li>\n\n\n\n
                        • No pensar en escalar si no apetece<\/li>\n\n\n\n
                        • Dedicar el d\u00eda a otras actividades que recarguen (naturaleza, lectura, comida rica)<\/li>\n<\/ul>\n\n\n\n
                          \n\n\n\n

                          \ud83d\udcd8 Notas finales<\/h2>\n\n\n\n
                            \n
                          • \u2705 Lleva un diario o app de entrenamiento con breves notas (c\u00f3mo te sentiste, qu\u00e9 mejor\u00f3, qu\u00e9 te sorprendi\u00f3).<\/li>\n\n\n\n
                          • \ud83e\udde0 A\u00f1ade una \u201cestrella de motivaci\u00f3n\u201d si te sentiste bien ese d\u00eda, aunque no hayas rendido al 100%.<\/li>\n\n\n\n
                          • \u23f3 Esta rutina es flexible. Puedes reducirla a 3 d\u00edas manteniendo lunes, jueves y s\u00e1bado.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                            Objetivo: Constancia, motivaci\u00f3n y progreso sostenible \ud83d\udfe6 LUNES \u2013 SESI\u00d3N T\u00c9CNICA + CORE \u23f1 Duraci\u00f3n: 60\u201375 min\ud83c\udfaf Objetivo: Escalada fluida, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[53],"tags":[],"class_list":["post-746","post","type-post","status-publish","format-standard","hentry","category-entrenamiento-es"],"_links":{"self":[{"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/posts\/746","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/comments?post=746"}],"version-history":[{"count":1,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/posts\/746\/revisions"}],"predecessor-version":[{"id":747,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/posts\/746\/revisions\/747"}],"wp:attachment":[{"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/media?parent=746"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/categories?post=746"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/tags?post=746"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}