Programa de fuerza para competidores de Poomsae (2da. Parte)
En la primera parte de este artículo enseñamos como hacer los ejercicios que componen este programa de fuerza para competidores de Taekwondo en la modalidad de Poomsae. En esta segunda parte presentamos todos los ejercicios y la carga a realizar en cada una de las 12 semanas que duro el programa contribuyendo al logro del primer lugar en el 2do campeonato Panamericano de Poomsae 2012.
Programa de fuerza de 12 semanas
SEMANA 1
Lunes 5 Detalles Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbare 1min x 4 s/p
Abdominales 1min x 4 5kg
Sentadilla 60%-70%/6 – 85%/3×4 45 50 60
Remo acostado 60%-70%-80%/6 -90%/2 – 100%/3×2 9 10 11 12 13
Bíceps con barra 60-70%/8 – 80-90%/5 – 110%4×3 (neg) barra mas 5 7.75 10 12.5 16.5
Despegue 60%-70%/6 – 80%/4×3 barra mas 10 12.5 15
Poomsae 30 minutos
Martes 6 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares 1min x 3 s/p
Fuerza en banco 1min x 3 barra
Fondos entre // 8-8-8-8 s/p
Remo ergido 60-70%/8 – 80-90%/3 – 110%/3×2 (neg) barra mas 120 135 150 165 55kg
Poomsae 40 minutos
Miércoles 7 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares 1min x 5 s/p
Abdominales 1min x 5 s/p
Sentadilla 60%-75%/6 – 90%/2 – 85%/x3 barra mas 45 50 55 60
Dominadas 8-8-8-8 s/p
Remo acostado 60%-70%-80%/6 -90%/2 – 85%/5×3 discos 9 10 11 11 12
Poomsae 35 minutos
Jueves 8 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares 1 min x 3 s/p
Abdominales 1 min x 3 10
Fuerza en banco 60-70%/8 – 80%/6 – 90%3×3 barra mas 30 35 40 45
Remo ergido 60-70%/8 – 80%/5×4 barra mas 15 20 25 30 35 40 45 50 55
Tríceps francés 8-8-8-8 20
Poomsae 45 minutos
Viernes 9 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares 1min x 4 s/p
Abdominales. 1min x 4 10
Sentadilla 60% – 75%/6 – 85%/4×4 barra mas 45 50
Despegue 60% – 70%/6 -80%/4 – 90%/2×2 barra mas 10 12.5 15
Bíceps con barra 60%-70%-80%/6 – 90%/3 – 100%/5×3 (parc) barra mas 5 7.75 10 12.5
Poomsae 25 minutos
SEMANA 2
Lunes 12 Detalles Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbare 1min x 4 s/p
Abdominales 1min x 4 5kg
Sentadilla 60%-70%/6 – 85%/3×4 45 50 60
Remo acostado 60%-70%-80%/6 -90%/2 – 100%/3×2 9 10 11 12 13
Bíceps con barra 60-70%/8 – 80-90%/5 – 110%4×3 (neg) barra mas 5 7.75 10 12.5 16.5
Despegue 60%-70%/6 – 80%/4×3 barra mas 10 12.5 15
Poomsae 30 minutos
Martes 13 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares 1min x 3 s/p
Fuerza en banco 1min x 3 barra 5kg
Fondos entre // 8-8-8-8 s/p
Remo ergido 60-70%/8 – 80-90%/3 – 110%/3×2 (neg) barra mas 15 20 25 30 35 40 45 50 55kg
Poomsae 40 minutos
Miércoles 14 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares 1min x 5 s/p
Abdominales. 1min x 5 s/p
Sentadilla 60%-75%/6 – 90%/2 – 85%/x3 barra mas 45 50 55 60
Dominadas 8-8-8-8 s/p
Remo acostado 60%-70%-80%/6 -90%/2 – 85%/5×3 discos 9 10 11 11 12
Poomsae 35 minutos
Jueves 15 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares 1 min x 3 s/p
Abdominales. 1 min x 3 10
Fuerza en banco 60-70%/8 – 80%/6 – 90%3×3 barra mas 30 35 40 45
Remo ergido 60-70%/8 – 80%/5×4 barra mas 15 20 25 30 35 40 45 50 55
Tríceps francés 8-8-8-8 20
Poomsae 45 minutos
Viernes 16 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares 1min x 4 s/p
Abdominales. 1min x 4 10
Sentadilla 60% – 75%/6 – 85%/4×4 barra mas 45 50 60
Despegue 60% – 70%/6 -80%/4 – 90%/2×2 barra mas 10 12.5 15 20
Bíceps con barra 60%-70%-80%/6 – 90%/3 – 100%/5×3 (parc) barra mas 5 7.75 10 12.5 15
poomsae 25 minutos
SEMANA 3
Lunes 19 Detalles Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbare dobles 1min x 4 s/p
Abdominales. 1min x 4 s/p
Sentadilla 60%-70%/6 – 85%/3×4 45 50 60
Remo acostado 60%-70%-80%/6 -90%/2 – 100%/3×2 9 10 11 12 13
Bíceps con barra 60-70%/8 – 80-90%/5 – 110%4×3 (neg) barra mas 5 7.75 10 12.5 16.5
Despegue 60%-70%/6 – 80%/4×3 barra mas 12.5 15 20
Poomsae 30 minutos
Martes 20 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 3 s/p
Fuerza en banco 1min x 3 barra 5kg
Fondos entre // 8-8-8-8 s/p
Remo ergido 60-70%/8 – 80-90%/3 – 110%/3×2 (neg) barra mas 15 20 25 30 35 40 45 50 60
Poomsae 40 minutos
Miércoles 21 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 5 s/p
Abdominales. 1min x 5 s/p
Sentadilla 60%-75%/6 – 90%/2 – 85%/x3 barra mas 45 50 55 60
Dominadas 8-8-8-8 s/p
Remo acostado 60%-70%-80%/6 -90%/2 – 85%/5×3 discos 9 10 11 11 12
Poomsae 35 minutos
Jueves 22 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1 min x 3 s/p
Abdominales. 1 min x 3 10
Fuerza en banco 60-70%/8 – 80%/6 – 90%3×3 barra mas 30 35 40 45
Remo ergido 60-70%/8 – 80%/5×4 barra mas 15 20 25 30 35 40 45 50 55
Tríceps francés 8-8-8-8 20
Poomsae 45 minutos
Viernes 23 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 4 s/p
Abdominales. 1min x 4 10
Sentadilla 60% – 75%/6 – 85%/4×4 barra mas 45 50 60
Despegue 60% – 70%/6 -80%/4 – 90%/2×2 barra mas 10 12.5 15 20
Bíceps con barra 60%-70%-80%/6 – 90%/3 – 100%/5×3 (parc) barra mas 5 7.75 10 12.5 15
Poomsae 25 minutos
SEMANA 4
Lunes 19 Detalles Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbare dobles 1min x 4 tobilleras
Abdominales. 1min x 4 5kg
Sentadilla 60%-70%/6 – 85%/3×4 45 50 60
Remo acostado 60%-70%-80%/6 -90%/2 – 100%/3×2 9 10 11 12 13
Bíceps con barra 60-70%/8 – 80-90%/5 – 110%4×3 (neg) barra mas 5 7.75 10 15 20
Despegue 60%-70%/6 – 80%/4×3 barra mas 12.5 15 20
Poomsae 30 minutos
Martes 20 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 3 tobilleras
Fuerza en banco 1min x 3. barra 5kg. 7.5, 10
Fondos entre // 8-8-8-8 tobilleras
Remo ergido 60-70%/8 – 80-90%/3 – 110%/3×2 (neg) barra mas 15 20 25 30 35 40 45 50 60
Poomsae 40 minutos
Miércoles 21 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 5 tobilleras
Abdominales. 1min x 5 tobilleras
Sentadilla 60%-75%/6 – 90%/2 – 85%/x3 barra mas 45 50 55 60
Dominadas 8-8-8-8 tobilleras
Remo acostado 60%-70%-80%/6 -90%/2 – 85%/5×3 discos 9 10 11 11 12
Poomsae 35 minutos
Jueves 22 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1 min x 3 tobilleras
Abdominales. 1 min x 3 5kg
Fuerza en banco 60-70%/8 – 80%/6 – 90%3×3 barra mas 30 35 40 45
Remo ergido 60-70%/8 – 80%/5×4 barra mas 15 20 25 30 35 40 45 50 55
Tríceps francés 8-8-8-8 20
Poomsae 45 minutos
Viernes 23 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 4 tobilleras
Abdominales. 1min x 4 5kg
Sentadilla 60% – 75%/6 – 85%/4×4 barra mas 45 50 60
Despegue 60% – 70%/6 -80%/4 – 90%/2×2 barra mas 10 12.5 15 20
Bíceps con barra 60%-70%-80%/6 – 90%/3 – 100%/5×3 (parc) barra mas 5 7.75 10 12.5 15
Poomsae 25 minutos
SEMANA 5
Lunes 26 Detalles Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbare dobles 1min x 4 tobilleras
Abdominales. 1min x 4 5kg
Sentadilla 60%-70%/6 – 85%/3×4 45 50 60
Remo acostado 60%-70%-80%/6 -90%/2 – 100%/3×2 9 10 11 12 13
Bíceps con barra 60-70%/8 – 80-90%/5 – 110%4×3 (neg) barra mas 5 7.75 10 15 20
Despegue 60%-70%/6 – 80%/4×3 barra mas 12.5 15 20
Poomsae 30 minutos
Martes 27 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 3 tobilleras
Fuerza en banco 1min x 3. barra 5kg. 7.5, 10
Fondos entre // 8-8-8-8 tobilleras
Remo ergido 60-70%/8 – 80-90%/3 – 110%/3×2 (neg) barra mas 15 20 25 30 35 40 45 50 60
Poomsae 40 minutos
Miércoles 28 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 5 tobilleras
Abdominales. 1min x 5 tobilleras
Sentadilla 60%-75%/6 – 90%/2 – 85%/x3 barra mas 45 50 55 60
Dominadas 8-8-8-8 tobilleras
Remo acostado 60%-70%-80%/6 -90%/2 – 85%/5×3 discos 9 10 11 11 12
Poomsae 35 minutos
Jueves 29 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1 min x 3 tobilleras
Abdominales. 1 min x 3 5kg
Fuerza en banco 60-70%/8 – 80%/6 – 90%3×3 barra mas 30 35 40 45
Remo ergido 60-70%/8 – 80%/5×4 barra mas 15 20 25 30 35 40 45 50 55
Tríceps francés 8-8-8-8 20
Poomsae 45 minutos
Viernes 30 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 4 tobilleras
Abdominales. 1min x 4 5kg
Sentadilla 60% – 75%/6 – 85%/4×4 barra mas 45 50 60
Despegue 60% – 70%/6 -80%/4 – 90%/2×2 barra mas 10 12.5 15 20
Bíceps con barra 60%-70%-80%/6 – 90%/3 – 100%/5×3 (parc) barra mas 5 7.75 10 12.5 15
Poomsae 25 minutos
SEMANA 6
Lunes 3 Detalles Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbare dobles 1min x 4 tobilleras
Abdominales. 1min x 4 tobilleras
Sentadilla 60%-70%/6 – 85%/3×4 45 50 60
Remo acostado 60%-70%-80%/6 -90%/2 – 100%/3×2 9 10 11 12 13
Bíceps con barra 60-70%/8 – 80-90%/5 – 110%4×3 (neg) barra mas 10 15 20 22.5 25
Despegue 60%-70%/6 – 80%/4×3 barra mas 20 22.5 25
Poomsae 30 minutos
Martes 4 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 3 tobilleras
Fuerza en banco 1min x 3. barra 10KG
Fondos entre // 8-8-8-8 tobilleras
Remo ergido 60-70%/8 – 80-90%/3 – 110%/3×2 (neg) barra mas 15 20 25 30 35 40 45 50 60
Poomsae 40 minutos
Miércoles 5 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 5 tobilleras
Abdominales. 1min x 5 tobilleras
Sentadilla 60%-75%/6 – 90%/2 – 85%/x3 barra mas 45 50 55 60
Dominadas 8-8-8-8 tobilleras
Remo acostado 60%-70%-80%/6 -90%/2 – 85%/5×3 discos 9 10 11 11 12
Poomsae 35 minutos
Jueves 6 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1 min x 3 tobilleras
Abdominales. 1 min x 3 5kg
Fuerza en banco 60-70%/8 – 80%/6 – 90%3×3 barra mas 30 37.5 42.5 50
Remo ergido 60-70%/8 – 80%/5×4 barra mas 20 25 30 35 40 45 50 55 60
Tríceps francés 8-8-8-8 20
Poomsae 45 minutos
Viernes 7 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 4 tobilleras
Abdominales. 1min x 4 5kg
Sentadilla 60% – 75%/6 – 85%/4×4 barra mas 45 50 60
Despegue 60% – 70%/6 -80%/4 – 90%/2×2 barra mas 10 12.5 15 20
Bíceps con barra 60%-70%-80%/6 – 90%/3 – 100%/5×3 (parc) barra mas 10 15 20 22.5 25
Poomsae 25 minutos
SEMANA 7
Lunes 10 Detalles Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbare dobles 1min x 4 tobilleras
Abdominales. 1min x 4 tobilleras
Sentadilla 60%-70%/6 – 85%/3×4 45 50 60
Remo acostado 60%-70%-80%/6 -90%/2 – 100%/3×2 9 10 11 12 13
Bíceps con barra 60-70%/8 – 80-90%/5 – 110%4×3 (neg) barra mas 10 15 20 22.5 25
Despegue 60%-70%/6 – 80%/4×3 barra mas 20 22.5 25
Poomsae 30 minutos
Martes 11 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 3 tobilleras
Fuerza en banco 1min x 3. barra 10KG
Fondos entre // 8-8-8-8 tobilleras
Remo ergido 60-70%/8 – 80-90%/3 – 110%/3×2 (neg) barra mas 15 20 25 30 35 40 45 50 60
Poomsae 40 minutos
Miércoles 12 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 5 tobilleras
Abdominales. 1min x 5 tobilleras
Sentadilla 60%-75%/6 – 90%/2 – 85%/x3 barra mas 45 50 55 60
Dominadas 8-8-8-8 tobilleras
Remo acostado 60%-70%-80%/6 -90%/2 – 85%/5×3 discos 9 10 11 11 12
Poomsae 35 minutos
Jueves 13 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1 min x 3 tobilleras
Abdominales. 1 min x 3 5kg
Fuerza en banco 60-70%/8 – 80%/6 – 90%3×3 barra mas 30 37.5 42.5 50
Remo ergido 60-70%/8 – 80%/5×4 barra mas 20 25 30 35 40 45 50 55 60
Tríceps francés 8-8-8-8 20
Poomsae 45 minutos
Viernes 14 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 4 tobilleras
Abdominales. 1min x 4 5kg
Sentadilla 60% – 75%/6 – 85%/4×4 barra mas 45 50 60
Despegue 60% – 70%/6 -80%/4 – 90%/2×2 barra mas 20 22.5 25 27.5
Bíceps con barra 60%-70%-80%/6 – 90%/3 – 100%/5×3 (parc) barra mas 10 15 20 22.5 23.5 25
Poomsae 25 minutos
SEMANA 8
Lunes 17 Detalles Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbare dobles 1min x 4 tobilleras
Abdominales. 1min x 4 tobilleras
Sentadilla 60%-70%/6 – 85%/3×4 45 50 60
Remo acostado 60%-70%-80%/6 -90%/2 – 100%/3×2 9 10 11 12 13
Bíceps con barra 60-70%/8 – 80-90%/5 – 110%4×3 (neg) barra mas 10 15 20 22.5 25
Despegue 60%-70%/6 – 80%/4×3 barra mas 20 22.5 25
Poomsae 30 minutos
Martes 18 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 3 tobilleras
Fuerza en banco 1min x 3. barra 10KG
Fondos entre // 8-8-8-8 tobilleras
Remo ergido 60-70%/8 – 80-90%/3 – 110%/3×2 (neg) barra mas 15 20 25 30 35 40 45 50 60
Poomsae 40 minutos
Miércoles 19 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 5 tobilleras
Abdominales. 1min x 5 tobilleras
Sentadilla 60%-75%/6 – 90%/2 – 85%/x3 barra mas 45 50 55 60
Dominadas 8-8-8-8 tobilleras
Remo acostado 60%-70%-80%/6 -90%/2 – 85%/5×3 discos 9 10 11 11 12
Poomsae 35 minutos
Jueves 20 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1 min x 3 tobilleras
Abdominales. 1 min x 3 5kg
Fuerza en banco 60-70%/8 – 80%/6 – 90%3×3 barra mas 30 37.5 42.5 50
Remo ergido 60-70%/8 – 80%/5×4 barra mas 20 25 30 35 40 45 50 55 60
Tríceps francés 8-8-8-8 20
Poomsae 45 minutos
Viernes 21 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 4 tobilleras
Abdominales. 1min x 4 5kg
Sentadilla 60% – 75%/6 – 85%/4×4 barra mas 45 50 60
Despegue 60% – 70%/6 -80%/4 – 90%/2×2 barra mas 20 22.5 25 27.5
Bíceps con barra 60%-70%-80%/6 – 90%/3 – 100%/5×3 (parc) barra mas 10 15 20 22.5 23.5 25
Poomsae 25 minutos
SEMANA 9
Lunes 24 Detalles Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbare dobles 1min x 4 tobilleras
Abdominales. 1min x 4 tobilleras
Sentadilla 60%-70%/6 – 85%/3×4 50 55 65
Remo acostado 60%-70%-80%/6 -90%/2 – 100%/3×2 9 10 11 12 13
Bíceps con barra 60-70%/8 – 80-90%/5 – 110%4×3 (neg) barra mas 10 12,5 15 17,5 22,5
Despegue 60%-70%/6 – 80%/4×3 barra mas 20 30 40
Poomsae 30 minutos
Martes 25 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 3 tobilleras
Fuerza en banco 1min x 3. barra 10kg
Fondos entre // 8-8-8-8 tobilleras
Remo ergido 60-70%/8 – 80-90%/3 – 110%/3×2 (neg) barra mas 15 20 25 30 35 40 45 50 60
Poomsae 40 minutos
Miércoles 26 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 5 tobilleras
Abdominales. 1min x 5 tobilleras
Sentadilla 60%-75%/6 – 90%/2 – 85%/x3 barra mas 45 50 55 60
Dominadas 8-8-8-8 tobilleras
Remo acostado 60%-70%-80%/6 -90%/2 – 85%/5×3 discos 9 10 11 11 12
Poomsae 35 minutos
Jueves 27 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1 min x 3 tobilleras
Abdominales. 1 min x 3 5kg
Fuerza en banco 60-70%/8 – 80%/6 – 90%3×3 barra mas 30 37.5 42.5 50
Remo ergido 60-70%/8 – 80%/5×4 barra mas 20 25 30 35 40 45 50 55 60
Tríceps francés 8-8-8-8 20
Poomsae 45 minutos
Viernes 28 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 4 tobilleras
Abdominales. 1min x 4 5kg
Sentadilla 60% – 75%/6 – 85%/4×4 barra mas 45 50 60
Despegue 60% – 70%/6 -80%/4 – 90%/2×2 barra mas 20 22.5 25 27.5
Bíceps con barra 60%-70%-80%/6 – 90%/3 – 100%/5×3 (parc) barra mas 10 15 20 22.5 23.5 25
Poomsae 25 minutos
SEMANA 10
Lunes 24 Detalles Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbare dobles 1min x 4 tobilleras
Abdominales. 1min x 4 tobilleras
Sentadilla 60%-70%/6 – 85%/3×4 50 55 65
Remo acostado 60%-70%-80%/6 -90%/2 – 100%/3×2 9 10 11 12 13
Bíceps con barra 60-70%/8 – 80-90%/5 – 110%4×3 (neg) barra mas 10 12,5 15 17,5 22,5
Despegue 60%-70%/6 – 80%/4×3 barra mas 20 30 40
Poomsae 30 minutos
Martes 25 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 3 tobilleras
Fuerza en banco 1min x 3. barra 10kg
Fondos entre // 8-8-8-8 tobilleras
Remo ergido 60-70%/8 – 80-90%/3 – 110%/3×2 (neg) barra mas 15 20 25 30 35 40 45 50 60
Poomsae 40 minutos
Miércoles 26 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 5 tobilleras
Abdominales. 1min x 5 tobilleras
Sentadilla 60%-75%/6 – 90%/2 – 85%/x3 barra mas 45 50 55 60
Dominadas 8-8-8-8 tobilleras
Remo acostado 60%-70%-80%/6 -90%/2 – 85%/5×3 discos 9 10 11 11 12
Poomsae 35 minutos
Jueves 27 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1 min x 3 tobilleras
Abdominales. 1 min x 3 5kg
Fuerza en banco 60-70%/8 – 80%/6 – 90%3×3 barra mas 30 37.5 42.5 50
Remo ergido 60-70%/8 – 80%/5×4 barra mas 20 25 30 35 40 45 50 55 60
Tríceps francés 8-8-8-8 20
Poomsae 45 minutos
Viernes 28 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 4 tobilleras
Abdominales. 1min x 4 5kg
Sentadilla 60% – 75%/6 – 85%/4×4 barra mas 45 50 60
Despegue 60% – 70%/6 -80%/4 – 90%/2×2 barra mas 20 22.5 25 27.5
Bíceps con barra 60%-70%-80%/6 – 90%/3 – 100%/5×3 (parc) barra mas 10 15 20 22.5 23.5 25
Poomsae 25 minutos
SEMANA 11
Lunes 24 Detalles Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbare dobles 1min x 4 tobilleras
Abdominales. 1min x 4 tobilleras
Sentadilla 60%-70%/6 – 85%/3×4 55 60 70
Remo acostado 60%-70%-80%/6 -90%/2 – 100%/3×2 10 11 12 12 14
Bíceps con barra 60-70%/8 – 80-90%/5 – 110%4×3 (neg) barra mas 10.5 12.75 15.25 17.75 24
Despegue 60%-70%/6 – 80%/4×3 barra mas 25 35 45
Poomsae 30 minutos
Martes 25 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 3 tobilleras
Fuerza en banco 1min x 3. barra 10kg
Fondos entre // 8-8-8-8 tobilleras
Remo ergido 60-70%/8 – 80-90%/3 – 110%/3×2 (neg) barra mas 20 25 30 35 40 45 50 55 65
Poomsae 40 minutos
Miércoles 26 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 5 tobilleras
Abdominales. 1min x 5 tobilleras
Sentadilla 60%-75%/6 – 90%/2 – 85%/x3 barra mas 50 60 65 70
Dominadas 8-8-8-8 tobilleras
Remo acostado 60%-70%-80%/6 -90%/2 – 85%/5×3 discos 10 11 12 12 13
Poomsae 35 minutos
Jueves 27 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1 min x 3 tobilleras
Abdominales. 1 min x 3 5kg
Fuerza en banco 60-70%/8 – 80%/6 – 90%3×3 barra mas 30.5 40 45 50.5
Remo ergido 60-70%/8 – 80%/5×4 barra mas 25 30 35 40 45 50 55 60 65
Tríceps francés 8-8-8-8 25
Poomsae 45 minutos
Viernes 28 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 4 tobilleras
Abdominales. 1min x 4 5kg
Sentadilla 60% – 75%/6 – 85%/4×4 barra mas 50 55 65
Despegue 60% – 70%/6 -80%/4 – 90%/2×2 barra mas 25 22.75 25.75 30
Bíceps con barra 60%-70%-80%/6 – 90%/3 – 100%/5×3 (parc) barra mas 12.25 15.75 22.5 25 25.75
Poomsae 25 minutos
SEMANA 12
Lunes 24 Detalles Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbare dobles 1min x 4 tobilleras
Abdominales. 1min x 4 tobilleras
Sentadilla 60%-70%/6 – 85%/3×4 55 60 70
Remo acostado 60%-70%-80%/6 -90%/2 – 100%/3×2 10 11 12 12 14
Bíceps con barra 60-70%/8 – 80-90%/5 – 110%4×3 (neg) barra mas 10.5 12.75 15.25 17.75 24
Despegue 60%-70%/6 – 80%/4×3 barra mas 25 35 45
Poomsae 30 minutos
Martes 25 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 3 tobilleras
Fuerza en banco 1min x 3. barra 10kg
Fondos entre // 8-8-8-8 tobilleras
Remo ergido 60-70%/8 – 80-90%/3 – 110%/3×2 (neg) barra mas 20 25 30 35 40 45 50 55 65
Poomsae 40 minutos
Miércoles 26 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 5 tobilleras
Abdominales. 1min x 5 tobilleras
Sentadilla 60%-75%/6 – 90%/2 – 85%/x3 barra mas 50 60 65 70
Dominadas 8-8-8-8 tobilleras
Remo acostado 60%-70%-80%/6 -90%/2 – 85%/5×3 discos 10 11 12 12 13
Poomsae 35 minutos
Jueves 27 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1 min x 3 tobilleras
Abdominales. 1 min x 3 5kg
Fuerza en banco 60-70%/8 – 80%/6 – 90%3×3 barra mas 30.5 40 45 50.5
Remo ergido 60-70%/8 – 80%/5×4 barra mas 25 30 35 40 45 50 55 60 65
Tríceps francés 8-8-8-8 25
Poomsae 45 minutos
Viernes 28 Pesos 60% 65% 70% 75% 80% 85% 90% 100% 110%
Lumbares dobles 1min x 4 tobilleras
Abdominales. 1min x 4 5kg
Sentadilla 60% – 75%/6 – 85%/4×4 barra mas 50 55 65
Despegue 60% – 70%/6 -80%/4 – 90%/2×2 barra mas 25 22.75 25.75 30
Bíceps con barra 60%-70%-80%/6 – 90%/3 – 100%/5×3 (parc) barra mas 12.25 15.75 22.5 25 25.75
Poomsae 25 minutos
Autor: Paul Esteban Orellana
País: ECUADOR
Exclusivo para Sobre Taekwondo
About Post Author
