{"id":4840,"date":"2016-05-25T12:35:03","date_gmt":"2016-05-25T12:35:03","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=4840"},"modified":"2019-09-04T07:36:32","modified_gmt":"2019-09-04T07:36:32","slug":"metodo-de-entrenamiento-del-lado-oeste","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/metodo-de-entrenamiento-del-lado-oeste\/","title":{"rendered":"M\u00e9todo de entrenamiento con barra Westside para principiantes"},"content":{"rendered":"<p class=\"wp-block-paragraph\">M\u00e9todo de entrenamiento Westside: el m\u00e9todo de levantamiento de pesas de Louie Simmons.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Entrenamiento con barra WestSide<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Incorpora 4 entrenamientos por semana.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"color:#ff0000;\">D\u00eda 1 \u2013 Levantamiento m\u00e1ximo \u2013 Peso muerto\/Sentadilla<\/span><br> <\/li><li>D\u00eda 2 \u2013 Descanso<br> <\/li><li><span style=\"color:#ff0000;\">D\u00eda 3 \u2013 Levantamiento m\u00e1ximo \u2013 Press de banca<\/span><br> <\/li><li>D\u00eda 4- Descanso<br> <\/li><li><span style=\"color:#0000ff;\">D\u00eda 5 \u2013 Levantamiento din\u00e1mico para la parte inferior del cuerpo<\/span><br> <\/li><li>D\u00eda 6 \u2013 Descanso<br> <\/li><li><span style=\"color:#0000ff;\">D\u00eda 7 \u2013 Levantamiento din\u00e1mico para la parte superior del cuerpo<\/span><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"color:#a30f00;\">D\u00edas de levantamiento m\u00e1ximo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"color:#ff0000;\"><br> D\u00edas de m\u00e1ximo levantamiento<\/span> Implica realizar un gran n\u00famero de series (unas 10) con pocas repeticiones, de 1 a 3. Normalmente, solo se realiza un ejercicio en estos d\u00edas. NO entrenes al fallo muscular en estas series. Deja entre 3 y 5 minutos de descanso entre series.<br> La idea es romper tu r\u00e9cord personal en estos d\u00edas, comenzando con un peso relativamente liviano y trabajando hasta 100% de tu 1 repetici\u00f3n m\u00e1xima para las \u00faltimas dos series.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"has-blue-color wp-block-heading\">Jornadas de levantamiento din\u00e1mico<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"color:#0000ff;\">Jornadas de levantamiento din\u00e1mico<\/span> Implica la utilizaci\u00f3n de cadenas y\/o bandas para aumentar la resistencia.<br>\nNormalmente levantar\u00edas entre 40 y 60% de lo que es tu 1 repetici\u00f3n m\u00e1xima &quot;normal&quot;.<br>\nEntonces, calcula tu 40-60% 1 repetici\u00f3n m\u00e1xima, carga la barra y luego agrega las cadenas o bandas.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/EgALKkV_0V4?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=201&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Todos los d\u00edas se realizar\u00e1 una peque\u00f1a cantidad de &#039;ejercicios accesorios&#039; con un rango de repeticiones de 8 a 12.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para evitar el agotamiento, cada cuatro semanas reemplace los d\u00edas de levantamiento m\u00e1ximo con pesas m\u00e1s livianas y repeticiones m\u00e1s altas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los ejercicios se cambian mensualmente para levantadores de nivel intermedio y semanalmente para levantadores de \u00e9lite. Por ejemplo, se pueden variar la distancia de la postura, el ancho del agarre, la profundidad y el rango de movimiento de los levantamientos.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Ejemplo de rutina de entrenamiento en Westside<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 1<\/strong><br>\nSentadillas frontales \u2013 6 series \u2013 2-3 repeticiones<br>\nSentadillas frontales: 4 series: 1-2 repeticiones (90% 1 repetici\u00f3n m\u00e1xima, hasta 100% en la \u00faltima serie)<br>\nHiperextensiones inversas \u2013 2 series \u2013 8-12 repeticiones<br>\nSentadillas divididas b\u00falgaras: 2 series de 10 a 12 repeticiones con cada pierna<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 3<br>\n<\/strong>Press de banca con barra \u2013 6 series \u2013 2-3 repeticiones<br>\nPress de banca con barra \u2013 4 series \u2013 1-2 repeticiones<br>\nPress de banca con mancuernas con codos hacia adentro y nudillos hacia los lados: 2 series, 8 a 12 repeticiones<br>\nFlexiones explosivas \u2013 1 serie \u2013 M\u00e1ximo de repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 5<br>\n<\/strong>Sentadilla con bandas \u2013 7 series \u2013 3 repeticiones<br>\nSentadilla con bandas \u2013 3 series \u2013 2 repeticiones<br>\nPeso muerto con bandas \u2013 5 series \u2013 1-3 repeticiones<br>\nPeso muerto sumo \u2013 2 series \u2013 8-10 repeticiones<br>\nElevaciones de pantorrillas \u2013 2 series \u2013 10-15 repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 7<br>\n<\/strong>Press de banca con cadenas \u2013 7 series \u2013 2-3 repeticiones<br>\nPress de banca con cadenas \u2013 3 series \u2013 1-2 repeticiones<br>\nExtensiones de tr\u00edceps con cable (por encima de la cabeza): 3 series, 8-12 repeticiones<br>\nVuelo con polea \u2013 2 series \u2013 8-12 repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Entrena bajo tu propio riesgo<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Programa WestSide Barbell<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1114\" height=\"343\" data-attachment-id=\"10690\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/westsidebarbellmethod\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?fit=1114%2C343&amp;ssl=1\" data-orig-size=\"1114,343\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"westsidebarbellmethod\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?fit=1024%2C315&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=1114%2C343&#038;ssl=1\" alt=\"\" class=\"wp-image-10690\" \/><figcaption>De PowerliftingtoWin.com<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Periodizaci\u00f3n de Westside Barbell<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"359\" height=\"261\" data-attachment-id=\"10691\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/westsidecircumax\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidecircumax.png?fit=359%2C261&amp;ssl=1\" data-orig-size=\"359,261\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"westsidecircumax\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidecircumax.png?fit=359%2C261&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidecircumax.png?resize=359%2C261&#038;ssl=1\" alt=\"\" class=\"wp-image-10691\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"color:#0015a3;\">Entrenamiento con barra Westside para MMA<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">NO recomendar\u00eda este programa de entrenamiento si tambi\u00e9n est\u00e1s entrenando MMA.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La mayor\u00eda de las personas que conozco que han entrenado usando este m\u00e9todo est\u00e1n hasta las cejas de energ\u00eda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El sobreentrenamiento definitivamente ser\u00eda un problema si entrenas de forma natural para MMA y adem\u00e1s sigues el programa mencionado anteriormente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Una mezcla de levantamiento din\u00e1mico y levantamiento normal durante 2 o quiz\u00e1s 3 sesiones por semana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por ejemplo:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 1<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sentadillas frontales 4 series de 6 repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Press de banca 4 series de 6-8 repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Press militar 2 series de 10 repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 2<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Peso muerto con resistencia con banda: 4 series de 6 repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Press de banca con resistencia con banda: 4 series de 6 a 8 repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remo con barra: 4 series de 8 a 10 repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 3<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hiperextensiones inversas 3 series de 8 repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estocadas pliom\u00e9tricas 2 series de 6 repeticiones (en cada pierna)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Empujes con banda el\u00e1stica resistida\/Sentadillas y press: 3 series de 12 repeticiones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Westside Training Method &#8211; Louie Simmons&#8217; powerlifting method. WestSide Barbell Training Incorporates 4 workouts per week. Day 1 &#8211; Max-lifting &#8211; Deadlift\/Squat Day 2 &#8211; Rest Day 3 &#8211; Max-lifting &#8211; Bench Press Day 4- Rest Day 5 &#8211; Dynamic lifting for lower body Day 6 &#8211; Rest Day 7 &#8211; Dynamic lifting for upper [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":3,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","footnotes":""},"class_list":["post-4840","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Westside Barbell Training Method for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/metodo-de-entrenamiento-del-lado-oeste\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Westside Barbell Training Method for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Westside Training Method &#8211; Louie Simmons&#8217; powerlifting method. WestSide Barbell Training Incorporates 4 workouts per week. Day 1 &#8211; Max-lifting &#8211; Deadlift\/Squat Day 2 &#8211; Rest Day 3 &#8211; Max-lifting &#8211; Bench Press Day 4- Rest Day 5 &#8211; Dynamic lifting for lower body Day 6 &#8211; Rest Day 7 &#8211; Dynamic lifting for upper [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/metodo-de-entrenamiento-del-lado-oeste\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2019-09-04T07:36:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"M\u00e9todo de entrenamiento Westside Barbell para principiantes - Blog de fitness y MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/metodo-de-entrenamiento-del-lado-oeste\/","og_locale":"es_ES","og_type":"article","og_title":"Westside Barbell Training Method for Beginners - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Westside Training Method &#8211; Louie Simmons&#8217; powerlifting method. WestSide Barbell Training Incorporates 4 workouts per week. Day 1 &#8211; Max-lifting &#8211; Deadlift\/Squat Day 2 &#8211; Rest Day 3 &#8211; Max-lifting &#8211; Bench Press Day 4- Rest Day 5 &#8211; Dynamic lifting for lower body Day 6 &#8211; Rest Day 7 &#8211; Dynamic lifting for upper [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/metodo-de-entrenamiento-del-lado-oeste\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2019-09-04T07:36:32+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png","type":"","width":"","height":""}],"twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Tiempo de lectura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/","url":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/","name":"M\u00e9todo de entrenamiento Westside Barbell para principiantes - Blog de fitness y MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png","datePublished":"2016-05-25T12:35:03+00:00","dateModified":"2019-09-04T07:36:32+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/"]}]},{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/westside-training-method\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"S &amp; 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Spelt \"Training Programmes\" if you are in the UK. With 20 years of weight training experience, over 12 years experience of MMA training and a first class degree in Sport Science from the UK's premier sports university - Loughborough...plus a Master's Degree in Exercise & Nutrition\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1774,"url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/acondicionamiento-de-mma\/aumento-de-press-de-banca\/","url_meta":{"origin":4840,"position":2},"title":"Aumento del press de banca","author":"Dave","date":"junio 11, 2014","format":false,"excerpt":"Bench Press and Train at your own Risk. Bench press places a lot of strain on your shoulder joints The bench press is the most over-emphasised, injury-inducing, not-particularly-functional exercise ever invented. 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