{"id":798,"date":"2025-06-04T08:21:19","date_gmt":"2025-06-04T08:21:19","guid":{"rendered":"https:\/\/www.routsetter.com\/lobera\/?p=798"},"modified":"2025-06-04T08:21:21","modified_gmt":"2025-06-04T08:21:21","slug":"cuantas-horas-entrenar-escalada-semana","status":"publish","type":"post","link":"https:\/\/www.routsetter.com\/lobera\/escalada-es\/entrenamiento-es\/cuantas-horas-entrenar-escalada-semana\/","title":{"rendered":"\u00bfCu\u00e1nto deber\u00edas entrenar a la semana?"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\">1. Principio clave: <strong>carga \u00f3ptima<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Demasiado poco<\/strong> \u2192 estancamiento.<\/li>\n\n\n\n<li><strong>Demasiado<\/strong> \u2192 sobrecarga, lesiones cr\u00f3nicas.<\/li>\n\n\n\n<li>Objetivo: situarte en la <strong>\u201cventana adaptativa\u201d<\/strong> &#8212; el rango de horas y est\u00edmulo que tu cuerpo asimila y convierte en mejora.<\/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. Matriz de volumen semanal recomendado<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nivel<\/th><th>Horas totales*<\/th><th>Sesiones\/sem<\/th><th>Distribuci\u00f3n sugerida<\/th><th>% fuerza \/ % t\u00e9cnica<\/th><\/tr><\/thead><tbody><tr><td><strong>Principiante (\u22646a \/ V0\u2013V2)<\/strong><\/td><td><strong>3-4 h<\/strong><\/td><td>2-3<\/td><td>70 % escalada f\u00e1cil, 30 % t\u00e9cnica b\u00e1sica<\/td><td>10 \/ 90<\/td><\/tr><tr><td><strong>Intermedio (6b\u20137a \/ V3\u2013V5)<\/strong><\/td><td><strong>4-6 h<\/strong><\/td><td>3-4<\/td><td>Bloques de 90\u2019 + 1 sesi\u00f3n fuerza<\/td><td>30 \/ 70<\/td><\/tr><tr><td><strong>Avanzado (7b\u20138a \/ V6-V8)<\/strong><\/td><td><strong>6-9 h<\/strong><\/td><td>4-5<\/td><td>2 v\u00edas\/d\u00eda-denso + 2 fuerza-espec\u00edfica<\/td><td>45 \/ 55<\/td><\/tr><tr><td><strong>Competitivo \/ Pro<\/strong><\/td><td><strong>10-14 h<\/strong><\/td><td>5-6<\/td><td>Micro-ciclos fuerza-potencia + sesi\u00f3n t\u00e9cnica outdoor<\/td><td>60 \/ 40<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>1. Principio clave: carga \u00f3ptima 2. Matriz de volumen semanal recomendado Nivel Horas totales* Sesiones\/sem Distribuci\u00f3n sugerida % fuerza \/ [&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-798","post","type-post","status-publish","format-standard","hentry","category-entrenamiento-es"],"_links":{"self":[{"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/posts\/798","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=798"}],"version-history":[{"count":1,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/posts\/798\/revisions"}],"predecessor-version":[{"id":799,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/posts\/798\/revisions\/799"}],"wp:attachment":[{"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/media?parent=798"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/categories?post=798"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.routsetter.com\/lobera\/wp-json\/wp\/v2\/tags?post=798"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}