{"id":796,"date":"2025-06-04T08:14:57","date_gmt":"2025-06-04T08:14:57","guid":{"rendered":"https:\/\/www.routsetter.com\/lobera\/?p=796"},"modified":"2025-06-04T08:14:58","modified_gmt":"2025-06-04T08:14:58","slug":"plan-resistencia-escalada-4-semanas","status":"publish","type":"post","link":"https:\/\/www.routsetter.com\/lobera\/escalada-es\/entrenamiento-es\/plan-resistencia-escalada-4-semanas\/","title":{"rendered":"4 semanas para aumentar tu resistencia en la pared"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\">1. Objetivo y filosof\u00eda<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Duraci\u00f3n:<\/strong> 28 d\u00edas<\/li>\n\n\n\n<li><strong>Meta:<\/strong> +30 % de tiempo continuo en v\u00eda sin \u201cpump\u201d severo.<\/li>\n\n\n\n<li><strong>M\u00e9todo:<\/strong> Sesiones <strong>intervaladas<\/strong> (escalar\/descanso) + bloques de <strong>volumen continuo<\/strong> (sube-baja).<\/li>\n\n\n\n<li><strong>Nivel recomendado:<\/strong> 6a\u20137a (5.10c\u20135.11d); adapta grado relativo.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">2. Estructura general<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Semana<\/th><th>Enfoque<\/th><th>Volumen total<\/th><th>Intensidad relativa<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>Base aer\u00f3bica<\/td><td>60 min<\/td><td>60 % M\u00c1X<\/td><\/tr><tr><td>2<\/td><td>Aumentar densidad<\/td><td>75 min<\/td><td>65 % M\u00c1X<\/td><\/tr><tr><td>3<\/td><td>Intervalos \u201cpump control\u201d<\/td><td>90 min<\/td><td>70 % M\u00c1X<\/td><\/tr><tr><td>4<\/td><td>Simulaci\u00f3n de v\u00eda larga<\/td><td>100 min<\/td><td>70\u201375 % M\u00c1X<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>1. Objetivo y filosof\u00eda 2. Estructura general Semana Enfoque Volumen total Intensidad relativa 1 Base aer\u00f3bica 60 min 60 % [&hellip;]<\/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-796","post","type-post","status-publish","format-standard","hentry","category-entrenamiento-es"],"_links":{"self":[{"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/posts\/796","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=796"}],"version-history":[{"count":1,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/posts\/796\/revisions"}],"predecessor-version":[{"id":797,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/posts\/796\/revisions\/797"}],"wp:attachment":[{"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/media?parent=796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/categories?post=796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/tags?post=796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}