PROGRAMACION DE FUERZA

DIA N°1
MOV PREPARATORIOS X 3 CORE: SCRUM C/BARRA 6 REP - ABD FUERZA C/D 12 REP
ACTIVACION: CARGADA 4 REP - DISOCIADOS 3 SEG - IR Y VOLVER 4 REP
BLOQUE N°1 SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4
CARGADA 3 SERIES 6 REP 4 SERIES 6 REP 4 SERIES 4 REP 4 SERIES 4 REP
SPRINT 3 SERIES 10 SEG 4 SERIES 10 SEG 4 SERIES 12 SEG 4 SERIES 12 SEG
BROAD JUMP 3 SERIES 6 REP 4 SERIES 6 REP 4 SERIES 6 REP 4 SERIES 6 REP

BLOQUE N°2 SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4

SENTADILLA C/B 3 SERIES 8 REP 4 SERIES 8 REP 4 SERIES 6 REP 4 SERIES 6 REP
AIR BIKE 3 SERIES 15 " 4 SERIES 15" 4 SERIES 20" 4 SERIES 20 SEG
PESO MUERTO EXA 3 SERIES 8 REP 4 SERIES 8 REP 4 SERIES 6 REP 4 SERIES 6 REP

BLOQUE N°3 FUERZA SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4
PUENTE DE GLUTEOS 3 SERIES 8 REP 4 SERIES 8 REP 4 SERIES 5 REP 4 SERIES 5 REP
PANTORRILLA PIE 3 SERIES 12 REP 4 SERIES 12 REP 4 SERIES 10 REP 4 SERIES 10 REP
ADUCTORES ISOMETRICOS 3 SERIES 10 SEG 4 SERIES 10 SEG 4 SERIES 10 SEG 4 SERIES 10 SEG

BLOQUE N°3 FUERZA SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4
PRESS HOMBRO C/B 3 SERIES 10 REP 4 SERIES 10 REP 4 SERIES 8 REP 4 SERIES 6 REP
VUELO LATERLA MANQUINA 3 SERIES 12 REP 4 SERIES 12 REP 4 SERIES 15 REP 4 SERIES 15 REP
 PROGRAMACION DE FUERZA / POTENCIA
DIA N°2
MOV PREPARATORIOS X 3 CORE: TWISS EN BANCA 30 REP - LUMBARES BANCA 15 REP C/D
ACTIVACION: PECHO PLANO C/M 5 REP - REMO C/M 5 REP
BLOQUE N°1 - POTENCIA SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4
PECHO PLANO C/B 3 SERIES 8 REP 4 SERIES 6 REP 4 SERIES 6 REP 4 SERIES 4 REP
REMO C/B 3 SERIES 8 REP 4 SERIES 6 REP 4 SERIES 6 REP 4 SERIES 6 REP
LANZAMIENTO DE MB 3 SERIES 8 REP 4 SERIES 6 REP 4 SERIES 6 REP 4 SERIES 6 REP

BLOQUE N°2 POTENCIA SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4
PECHO SENTADO 3 SERIES 20 REP 4 SERIES 30 REP 4 SERIES 30 REP 4 SERIES 40 REP
REMO POLEA BAJA 3 SERIES 4 REP 4 SERIES 6 REP 4 SERIES 8 REP 4 SERIES 8 REP

BLOQUE N°3 FUERZA SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4
PECHO DECLINADO 3 SERIES 10 REP 3 SERIES 10 REP 3 SERIES 12 REP 3 SERIES 12 REP
REMO MAQUINA 3 SERIES 10 REP 3 SERIES 10 REP 3 SERIES 12 REP 3 SERIES 12 REP

BLOQUE N°3 FUERZA SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4
APERTURA 3 SERIES 10 REP 3 SERIES 12 REP 3 SERIES 12 REP 3 SERIES 15 REP
REMO LADMILE 3 SERIES 12 REP 3 SERIES 10 REP 3 SERIES 8 REP 3 SERIES 8 REP
MOV PREPARATORIOS

BLOQUE N°1
BICEPS C/B
CONCENTRADO PIES
BANCO SCOT

BLOQUE N°2
AGARRE PRONO POLEA
PATADA DE BURRO P
PRESS FRANCES

BLOQUE N°3 FUERZA

TRICEPS TRIANGULO
FONDO
 PROGRAMACION DE FUERZA
DIA N°3
MOV PREPARATORIOS X 3 CORE: PUENTE LATERL C/PESO 10 SEG - LUMBARES NADOS 20 REP
ACTIVACION: ARRANQUE C/M 5 REP - DOBLE CONTACTO C/DISCO
BLOQUE N°1 SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4
BOUNCE LINEAL 3 SERIES 6 REP 4 SERIES 6 REP 4 SERIES 8 REP 4 SERIES 8 REP
ACELERACION C/BANDA 3 SERIES 10 SEG 4 SERIES 10 SEG 4 SERIES 10 SEG 4 SERIES 10 SEG
SALTO C/M EXTENSION 3 SERIES 6 REP 4 SERIES 6 REP 4 SERIES 8 REP 4 SERIES 8 REP

BLOQUE N°2 SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4

BULGARA C/M 3 SERIES 6 REP 4 SERIES 6 REP 4 SERIES 4 REP 4 SERIES 4 REP
PESO MUERTO A 1 PIERNA 3 SERIES 8 REP 4 SERIES 8 REP 4 SERIES 6 REP 4 SERIES 6 REP
EMPUJE DE CADERA UNI 3 SERIES 6 REP 4 SERIES 6 REP 4 SERIES 8 REP 4 SERIES 8 REP

BLOQUE N°3 SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4

AIR BIKE TABATA
CORRER HIT 30 " X 15 " 8 MIN
 PROGRAMACION DE FUERZA / POTENCIA
DIA N°4
MOV PREPARATORIOS X 3 CORE: SIT UP - 12 REP - LUMBARES ALTERNOS 12 REP
ACTIVACION:BICEPS + HOMBRO C/M 6 REP
BLOQUE N°1 - SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4
PRESS ARNOLD 3 SERIES 6 REP 4 SERIES 6 REP 4 SERIES 4 REP 4 SERIES 4 REP
REMO MENTON 3 SERIES 20 MTS 4 SERIES 20 MTS 4 SERIES 20 MTS 4 SERIES 20 MTS
VUELO FRONTAL C/B 3 SERIES 10 REP 4 SERIES 8 REP 4 SERIES 8 REP 4 SERIES 6 REP

BLOQUE N°2 FUERZA SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4
POSTERIORES C/M 3 SERIES 10 REP 4 SERIES 10 REP 4 SERIES 8 REP 4 SERIES 6 REP
REMO POLEA BAJA NEUTRA 3 SERIES 12 REP 4 SERIES 12 REP 4 SERIES 10 REP 4 SERIES 10 REP
POLEA X ADELNTE 3 SERIES 12 REP 4 SERIES 10 REP 4 SERIES 8 REP 4 SERIES 8 REP

BLOQUE N°3 SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4

PECHO C/M 3 SERIES 10 REP 3 SERIES 10 REP 3 SERIES 12 REP 3 SERIES 12 REP
PECHO INCLINADO 3 SERIES 12 REP 4 SERIES 12 REP 4 SERIES 10 REP 4 SERIES 10 REP
 PROGRAMACION DE FUERZA
DIA N°5
MOV PREPARATORIOS X 3 BICEPS C/M 6 REP - FONDO BANCA 6 REP

BLOQUE N°1 SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4

BICEPS C/B 3 SERIES 6 REP 4 SERIES 6 REP 4 SERIES 4 REP 4 SERIES 4 REP
CONCENTRADO PIES 3 SERIES 10 SEG 4 SERIES 10 SEG 4 SERIES 12 SEG 4 SERIES 12 SEG
BANCO SCOT 3 SERIES 6 REP 4 SERIES 6 REP 4 SERIES 6 REP 4 SERIES 6 REP

BLOQUE N°2 SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4

AGARRE PRONO POLEA 3 SERIES 8 REP 4 SERIES 8 REP 4 SERIES 6 REP 4 SERIES 6 REP
PATADA DE BURRO POLE 3 SERIES 15 " 4 SERIES 15" 4 SERIES 20" 4 SERIES 20 SEG
PRESS FRANCES 3 SERIES 8 REP 4 SERIES 8 REP 4 SERIES 6 REP 4 SERIES 6 REP

BLOQUE N°3 FUERZA SEMANA N°1 SEMANA N°2 SEMANA N°3 SEMANA °4
TRICEPS TRIANGULO 3 SERIES 8 REP 4 SERIES 8 REP 4 SERIES 5 REP 4 SERIES 5 REP
FONDO 3 SERIES 12 REP 4 SERIES 12 REP 4 SERIES 10 REP 4 SERIES 10 REP