{"id":4895,"date":"2016-05-26T12:18:00","date_gmt":"2016-05-26T12:18:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=4895"},"modified":"2016-10-17T11:05:23","modified_gmt":"2016-10-17T11:05:23","slug":"programa-de-formacion-5-3-1","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/programa-de-formacion-5-3-1\/","title":{"rendered":"Programa de formaci\u00f3n 5 3 1"},"content":{"rendered":"

El Programa 5 3 1<\/a> Es un programa fant\u00e1stico para desarrollar fuerza y tama\u00f1o.<\/p>\n

Se centra en los levantamientos compuestos: peso muerto, sentadilla y press de banca.<\/p>\n

Necesitas ejercitarte 1 repetici\u00f3n m\u00e1xima<\/a> para este programa.<\/p>\n

Cada microciclo dura 4 semanas y consta de un rango de peso y repeticiones diferente.<\/p>\n

Hasta ahora, en press de banca, por ejemplo, har\u00edas los siguientes pesos y repeticiones durante 4 semanas:<\/p>\n

Semana 1 \u00a0<\/strong>
\n1 serie \u2013 65% de 1 repetici\u00f3n m\u00e1xima por 5 repeticiones
\n2.\u00aa serie: 75% m\u00e1ximo durante 5 repeticiones
\n3.\u00aa serie: 85% para tantas repeticiones como sea posible<\/p>\n

Semana 2<\/strong>
\n1 serie \u2013 70% de 1 repetici\u00f3n m\u00e1xima por 3 repeticiones
\n2.\u00aa serie: 80% m\u00e1ximo durante 3 repeticiones
\n3.\u00aa serie: 90% durante tantas repeticiones como sea posible<\/p>\n

Semana 3<\/strong>
\n1 serie \u2013 75% de 1 repetici\u00f3n m\u00e1xima por 5 repeticiones
\n2.\u00aa serie: 85% m\u00e1ximo durante 3 repeticiones
\n3.\u00aa serie: 95% para tantas repeticiones como sea posible<\/p>\n

Semana 4<\/strong>
\n1 serie \u2013 40% de 1 repetici\u00f3n m\u00e1xima por 5 repeticiones
\n2.\u00aa serie: 50% durante 5 repeticiones
\n3.\u00aa serie: 60% durante 5 repeticiones<\/p>\n

Ejemplo de programa de capacitaci\u00f3n 5 3 1<\/strong><\/span><\/h1>\n

Semana 1
\n<\/span>
\nLunes<\/strong>
\nPress de hombros de pie<\/strong>
\n\u2013 Series de calentamiento
\n\u2013 1 serie 65% de 1 repetici\u00f3n m\u00e1xima durante 5 repeticiones
\n\u2013 1 serie 75% de 5 repeticiones
\n\u2013 1 juego de 85% para el m\u00e1ximo de repeticiones<\/p>\n

\u2013 Fondos \u2013 4 series de 12-15 repeticiones
\n\u2013 Dominadas \u2013 4 series de 6-10 repeticiones<\/p>\n

Mi\u00e9rcoles<\/strong>
\nPeso muerto<\/strong>
\n\u2013 Series de calentamiento
\n\u2013 1 serie 65% de 1 repetici\u00f3n m\u00e1xima durante 5 repeticiones
\n\u2013 1 serie 75% de 5 repeticiones
\n\u2013 1 juego de 85% para el m\u00e1ximo de repeticiones<\/p>\n

\u2013 Buenos d\u00edas \u2013 4 series de 10 repeticiones
\n\u2013 Elevaciones de piernas colgado \u2013 4 series de 10-15 repeticiones<\/p>\n

Viernes<\/strong>
\nPress de banca<\/strong>
\n\u2013 Series de calentamiento
\n\u2013 1 serie 65% de 1 repetici\u00f3n m\u00e1xima durante 5 repeticiones
\n\u2013 1 serie 75% de 5 repeticiones
\n\u2013 1 juego de 85% para el m\u00e1ximo de repeticiones<\/p>\n

Press de pecho con mancuernas: 4 series de 10 a 15 repeticiones
\nRemo con mancuernas: 4 series de 10 repeticiones<\/p>\n

S\u00e1bado<\/strong>
\nsentadillas<\/strong>
\n\u2013 Series de calentamiento
\n\u2013 1 serie 65% de 1 repetici\u00f3n m\u00e1xima durante 5 repeticiones
\n\u2013 1 serie 75% de 5 repeticiones
\n\u2013 1 juego de 85% para el m\u00e1ximo de repeticiones<\/p>\n

Sentadillas divididas \u2013 2 series (2 por pierna) 12 repeticiones
\nPeso muerto con una pierna: 2 series (2 por pierna) de 8 repeticiones<\/p>\n

semana 2<\/span> \u2013 exactamente los mismos ejercicios pero para el levantamiento compuesto principal (press de hombros de pie, sentadillas, press de banca o peso muerto)
\nHaz los siguientes pesos y repeticiones:
\n1 serie \u2013 70% de 1 repetici\u00f3n m\u00e1xima por 3 repeticiones
\n2.\u00aa serie: 80% m\u00e1ximo durante 3 repeticiones
\n3.\u00aa serie: 90% durante tantas repeticiones como sea posible<\/p>\n

Semana 3<\/span>
\nUtilice las siguientes repeticiones y pesos para el levantamiento principal
\n1 serie \u2013 75% de 1 repetici\u00f3n m\u00e1xima por 5 repeticiones
\n2.\u00aa serie: 85% m\u00e1ximo durante 3 repeticiones
\n3.\u00aa serie: 95% para tantas repeticiones como sea posible<\/p>\n

Semana 4<\/span>
\nLa semana 4 es la semana de \u2018descarga\u2019.
\nPara el ejercicio principal haz lo siguiente:
\n1 serie \u2013 40% de 1 repetici\u00f3n m\u00e1xima por 5 repeticiones
\n2.\u00aa serie: 50% durante 5 repeticiones
\n3.\u00aa serie: 60% durante 5 repeticiones<\/p>\n

Utilice la aplicaci\u00f3n Big Lifts 2 (iOS <\/a>aqu\u00ed, Androide <\/a>aqu\u00ed)<\/p>\n

M\u00e1s informaci\u00f3n aqu\u00ed<\/a><\/p>","protected":false},"excerpt":{"rendered":"

The 5 3 1 programme is an awesome programme for building strength and size. It focuses on the compound lifts – deadlift, squat and benchpress. You\u00a0need to work out your 1 rep max for this programme. Each micro-cycle last for 4 weeks and consists of a different weight and rep range. So far bench press […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":1,"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-4895","page","type-page","status-publish","hentry"],"yoast_head":"\n5 3 1 Training Programme - Fitness & 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\/programa-de-formacion-5-3-1\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 3 1 Training Programme - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The 5 3 1 programme is an awesome programme for building strength and size. It focuses on the compound lifts – deadlift, squat and benchpress. You\u00a0need to work out your 1 rep max for this programme. Each micro-cycle last for 4 weeks and consists of a different weight and rep range. So far bench press […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/aptitud-fisica\/programa-de-formacion-5-3-1\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2016-10-17T11:05:23+00:00\" \/>\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=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Programa de entrenamiento 5x1 - 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\/programa-de-formacion-5-3-1\/","og_locale":"es_ES","og_type":"article","og_title":"5 3 1 Training Programme - Fitness & MMA Blog - BlackBeltWhiteHat.com","og_description":"The 5 3 1 programme is an awesome programme for building strength and size. 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