{"id":13594,"date":"2022-09-26T12:09:07","date_gmt":"2022-09-26T12:09:07","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13594"},"modified":"2025-12-28T12:23:56","modified_gmt":"2025-12-28T12:23:56","slug":"plan-de-entrenamiento-de-tenis-pdf-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2022\/09\/26\/plan-de-entrenamiento-de-tenis-pdf-2022\/","title":{"rendered":"Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u00daltima actualizaci\u00f3n: diciembre de 2025<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El tenis es un deporte que requiere un alto nivel de resistencia, velocidad, potencia y fuerza central.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En este entrenamiento, buscaremos desarrollar potencia y fuerza, para que los jugadores puedan acelerar m\u00e1s r\u00e1pido, cambiar de direcci\u00f3n m\u00e1s r\u00e1pido, sacar m\u00e1s r\u00e1pido y saltar m\u00e1s alto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Solo con fines informativos. Entrene con un profesional supervisado, etc.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-style-rounded\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0024.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1063\" data-attachment-id=\"13622\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2022\/09\/26\/plan-de-entrenamiento-de-tenis-pdf-2022\/img-20221003-wa0024\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0024.jpg?fit=1080%2C1063&amp;ssl=1\" data-orig-size=\"1080,1063\" 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=\"img-20221003-wa0024\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0024.jpg?fit=1024%2C1008&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0024.jpg?resize=1080%2C1063&#038;ssl=1\" alt=\"\" class=\"wp-image-13622\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Calienta siempre para mitigar el riesgo de lesiones.<\/li>\n\n\n\n<li>Enfriar para optimizar la recuperaci\u00f3n<\/li>\n\n\n\n<li>Lo ideal es tener un programa para la temporada baja y un programa diferente para la temporada de tenis.<\/li>\n\n\n\n<li>Este programa no incluye ejercicios de agilidad en el juego de pies.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 1<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Press de banca con barra*<\/td><td>10 <\/td><td>2<\/td><\/tr><tr><td>Flexiones pliom\u00e9tricas<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Lanzamientos con bal\u00f3n medicinal por encima de la cabeza<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Golpes con bal\u00f3n medicinal<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>Dominadas<\/td><td>10 (o m\u00e1ximo)<\/td><td>2<\/td><\/tr><tr><td>Estocadas multidireccionales<\/td><td>12 (en total)<\/td><td>2<\/td><\/tr><tr><td>Saltos pliom\u00e9tricos giratorios<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>La banda se resisti\u00f3 a caminar hacia atr\u00e1s<\/td><td>20 segundos<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Si tienes problemas de hombros, considera reemplazar el press de banca con barra est\u00e1ndar por un press de suelo, ya sea con barra, mancuerna o pesa rusa. Personalmente, prefiero el press de banca con pesa rusa a un brazo desde el suelo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 3<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong>s\u00ed<\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Sentadilla frontal con barra<\/td><td>8<\/td><td>4<\/td><\/tr><tr><td>Saltos de profundidad<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>Puentes de gl\u00fateos con barra<\/td><td>8<\/td><td>2<\/td><\/tr><tr><td>Remo con un brazo<\/td><td>10 por brazo<\/td><td>2<\/td><\/tr><tr><td>Cortes de le\u00f1a para cable<\/td><td>10 por lado<\/td><td>2<\/td><\/tr><tr><td>Elevaciones de piernas colgado<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>posici\u00f3n de plancha<\/td><td>1 minuto<\/td><td><\/td><\/tr><tr><td>Tib levanta<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Estocadas asistidas con banda<\/td><td>10 (en total)<\/td><td>2<\/td><\/tr><tr><td>La banda se resisti\u00f3 a caminar de lado<\/td><td>15 segundos en cada direcci\u00f3n<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 5<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Saltos con barra hexagonal<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Prensa Pallof<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Tirones altos<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Golpes con bal\u00f3n medicinal<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Lanzamientos oblicuos con bal\u00f3n medicinal<\/td><td>8 por lado<\/td><td>2<\/td><\/tr><tr><td>L\u00edmites laterales<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>abdominales con cable<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Flexiones n\u00f3rdicas de isquiotibiales<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ejercicios para el manguito rotador<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Con toda la tensi\u00f3n en los hombros, es importante mitigar el riesgo de lesiones con descanso adecuado, estiramientos y ejercicios para el manguito rotador:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/qmYnoC0G9EQ?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=63&#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\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Extensi\u00f3n<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si entrenas duro y juegas al tenis varias veces por semana, deber\u00edas estirar. Me gusta calentar con cardio constante antes de estirar para sudar un poco. A veces hago estiramientos b\u00e1sicos en la ba\u00f1era, \u00a1pero esa es otra historia!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si no tienes mucho tiempo, el tramo \u201cEl m\u00e1s grande del mundo\u201d es una buena opci\u00f3n para todo uso, como es de esperar teniendo en cuenta el nombre.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg<\/a>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif<\/a>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Levantamientos ol\u00edmpicos<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Adem\u00e1s de los ejercicios pliom\u00e9tricos, los levantamientos ol\u00edmpicos como los cleans y los snatches son excelentes para aumentar la velocidad de extensi\u00f3n de la cadera y la potencia general.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En este programa solo he incluido tirones altos, ya que son relativamente f\u00e1ciles de aprender y conllevan un riesgo de lesiones relativamente bajo en comparaci\u00f3n con, por ejemplo, los arranques.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los saltos con peso en barra tambi\u00e9n son excelentes para generar potencia, aunque pondr\u00e1n algo de tensi\u00f3n en los discos de la espalda, as\u00ed que no los hagas con demasiado peso ni con demasiada frecuencia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ejercicios en el Programa<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A continuaci\u00f3n se muestran algunos de los ejercicios menos conocidos del programa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Puentes de gl\u00fateos con barra<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/ylpfCk3i-0Y?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=146&#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\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prensa Pallof<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/nFspBRHke4w?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;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\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lanzamientos oblicuos con bal\u00f3n medicinal<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 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\/B24fcijAaCU?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;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\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tirones altos<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube 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\/e-6dX2anRjg?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=18&#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\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Descargue el programa de entrenamiento con pesas en pdf aqu\u00ed:<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<p><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/11\/tennis-weight-training-program-1.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Haz clic para acceder a tennis-weight-training-program-1.pdf<\/a><\/p>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Versi\u00f3n de hoja de c\u00e1lculo de Google:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<p><a href=\"https:\/\/docs.google.com\/document\/d\/e\/2PACX-1vTRQonRa75zg9dNXSssXFb0rTQjZgNElWmJSWFamEhpstmVKV8DFpZxjN6Xvm8lMkPDtykXyBURqoC6\/pub\" rel=\"nofollow\">https:\/\/docs.google.com\/document\/d\/e\/2PACX-1vTRQonRa75zg9dNXSssXFb0rTQjZgNElWmJSWFamEhpstmVKV8DFpZxjN6Xvm8lMkPDtykXyBURqoC6\/pub<\/a><\/p>\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1060\" data-attachment-id=\"13623\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2022\/09\/26\/plan-de-entrenamiento-de-tenis-pdf-2022\/img-20221003-wa0023\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?fit=1080%2C1060&amp;ssl=1\" data-orig-size=\"1080,1060\" 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=\"img-20221003-wa0023\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?fit=1024%2C1005&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?resize=1080%2C1060&#038;ssl=1\" alt=\"\" class=\"wp-image-13623\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Preguntas frecuentes sobre el entrenamiento de tenis<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfQu\u00e9 entrenamiento es bueno para el tenis?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El entrenamiento en circuito ofrece un excelente entrenamiento integral para el tenis. Desarrolla fuerza, potencia y resistencia con un circuito que incluye flexiones, fondos de tr\u00edceps, saltos al caj\u00f3n, planchas, sprints est\u00e1ticos, burpees, saltos laterales y trepadas con cuerda o dominadas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfCon qu\u00e9 frecuencia debe entrenar un tenista?<\/strong><br>Esto depende de la \u00e9poca del a\u00f1o, el calendario de la temporada competitiva y el n\u00famero de horas que se pasan en la cancha. La mayor\u00eda de los tenistas profesionales entrenan en el gimnasio tres veces por semana fuera de temporada y dos veces por semana durante la temporada competitiva. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfEs mejor el HIIT o el cardio para el tenis?<\/strong><br>El cardio proporciona una excelente base para la aptitud cardiovascular; sin embargo, el HIIT replica con mayor precisi\u00f3n las exigencias de un partido de tenis y, debido al principio SAID (Adaptaciones Espec\u00edficas a las Demandas Impuestas), los entrenamientos de estilo HIIT son preferibles al cardio de estado estable. Sin embargo, una combinaci\u00f3n de ambos con un programa periodizado es la mejor estrategia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfCu\u00e1l es la forma m\u00e1s r\u00e1pida de ponerse en forma para el tenis?<\/strong><br>Los intervalos Tabata, que incluyen sprints y ejercicios de core, son una forma r\u00e1pida y eficaz de ponerse en forma para el tenis. Consisten en 4 minutos de ejercicio, divididos en sprints de 100 % de m\u00e1ximo esfuerzo durante 20 segundos, intercalados con intervalos de descanso de 10 segundos. Jugar al tenis o realizar ejercicios de fitness relacionados con este deporte (como usar una raqueta y una pelota) son muy espec\u00edficos y, posiblemente, la forma m\u00e1s eficaz de ponerse en forma r\u00e1pidamente para el tenis. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nota final \u2013 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Durante la temporada baja, me gusta probar algunas clases nuevas de ejercicios y desarrollar un nivel intermedio de condici\u00f3n f\u00edsica. Por ejemplo, Body Pump no es espec\u00edfico para tenis, pero si lo practicas durante, digamos, seis sesiones a lo largo de un mes, probablemente aumentar\u00e1s tu resistencia muscular y tendr\u00e1s una mejor base para el tenis. Yoga o Body Blanance tambi\u00e9n: si tienes temporada baja, prueba una clase de movilidad o estiramientos durante uno o dos meses; esto probablemente te ayudar\u00e1 a prevenir lesiones. Solo espera sentir algo de atrofia muscular y tensi\u00f3n muscular durante unos d\u00edas despu\u00e9s de probar una clase nueva. Pilates y Animal Flow tambi\u00e9n son buenos para atletas mayores como yo (ten\u00eda 45 a\u00f1os al momento de escribir esto).<\/p>","protected":false},"excerpt":{"rendered":"<p>Last updated &#8211; Dec 2025 Tennis is a sport that requires a high level of endurance, speed, power and core strength. In this workout, we will look to develop power and strength, so that players can accelerate faster, change direction quicker, serve faster and jump higher. For informational purposes only. Train with a supervised professional [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189],"tags":[47759,1999,3612],"class_list":["post-13594","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-pdf","tag-tennis","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc - 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\/2022\/09\/26\/plan-de-entrenamiento-de-tenis-pdf-2022\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Last updated &#8211; Dec 2025 Tennis is a sport that requires a high level of endurance, speed, power and core strength. In this workout, we will look to develop power and strength, so that players can accelerate faster, change direction quicker, serve faster and jump higher. For informational purposes only. Train with a supervised professional [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2022\/09\/26\/plan-de-entrenamiento-de-tenis-pdf-2022\/\" \/>\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:published_time\" content=\"2022-09-26T12:09:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-28T12:23:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0024.jpg?w=1024\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc - Fitness &amp; MMA Blog - 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\/2022\/09\/26\/plan-de-entrenamiento-de-tenis-pdf-2022\/","og_locale":"es_ES","og_type":"article","og_title":"Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Last updated &#8211; Dec 2025 Tennis is a sport that requires a high level of endurance, speed, power and core strength. In this workout, we will look to develop power and strength, so that players can accelerate faster, change direction quicker, serve faster and jump higher. For informational purposes only. Train with a supervised professional [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/09\/26\/plan-de-entrenamiento-de-tenis-pdf-2022\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-09-26T12:09:07+00:00","article_modified_time":"2025-12-28T12:23:56+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0024.jpg?w=1024","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"5 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc","datePublished":"2022-09-26T12:09:07+00:00","dateModified":"2025-12-28T12:23:56+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/"},"wordCount":910,"commentCount":2,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0024.jpg?w=1024","keywords":["pdf","tennis","workout"],"articleSection":["Fitness"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/","name":"Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0024.jpg?w=1024","datePublished":"2022-09-26T12:09:07+00:00","dateModified":"2025-12-28T12:23:56+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/"]}]},{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blackbeltwhitehat.com\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0024.jpg?w=1024","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0024.jpg?w=1024"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA y nutrici\u00f3n del Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador del norte de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/es\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-3xg","jetpack-related-posts":[{"id":11595,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/05\/22\/entrenamiento-de-pecho-en-casa-sin-equipo-10-minutos-pdf\/","url_meta":{"origin":13594,"position":0},"title":"Rutina de pecho en casa (sin equipo) - 10 minutos (.pdf)","author":"Dave","date":"mayo 22, 2020","format":false,"excerpt":"Training your chest at home is pretty easy to do. Beginners can do press ups from their knees, 2 or 3 sets of maximum repetitions, intermediate level would involve 3 sets of normal press ups. To make thing even harder you can do press ups with your feet elevated on\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11366,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/01\/24\/programas-de-entrenamiento-una-vez-a-la-semana-en-pdf\/","url_meta":{"origin":13594,"position":1},"title":"Programas de entrenamiento una vez a la semana (PDF)","author":"Dave","date":"enero 24, 2020","format":false,"excerpt":"If you are a busy parent and also busy at work most of the day, it can be difficult to get to the gym 3 or 4 times a week like back in the day. It's important to remember that the benefit of one workout per week is massive, compared\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"once a week workout","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":15499,"url":"https:\/\/blackbeltwhitehat.com\/es\/2024\/10\/21\/plan-de-entrenamiento-en-casa-de-6-semanas-pdf-2024\/","url_meta":{"origin":13594,"position":2},"title":"6 Week Home Workout Plan .pdf [2025]","author":"Dave","date":"octubre 21, 2024","format":false,"excerpt":"Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk - Consult your doctor before taking up a new exercise protocol. Equipment - kettlebell, resistance band.Include a\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":13562,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/09\/22\/programa-de-entrenamiento-con-pesas-para-baloncesto-pdf-2022\/","url_meta":{"origin":13594,"position":3},"title":"Individual Basketball Workouts .pdf [2024]","author":"Dave","date":"septiembre 22, 2022","format":false,"excerpt":"By Drew Griffiths (BSc, MSc) Get hench, jump higher, and move quicker on the basketball court, with this weight training program for basketball. Ideally, you're strength and conditioning should be periodised, with a different pre-season training program, for example, compared to in-season. The program shown here is a general one\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/09\/logan-weaver-lgnwvr-khx1_ltfgb4-unsplash.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":11098,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/09\/06\/entrenamiento-de-pecho-de-boxeo-pdf-incluido\/","url_meta":{"origin":13594,"position":4},"title":"Boxing Chest Workout &#8211; .pdf included [Updated Sept. 2023]","author":"Dave","date":"septiembre 6, 2019","format":false,"excerpt":"Boxing \ud83e\udd4a is a very demanding sport. There are lots of aspects of fitness that go into conditioning for boxing - one crucial thing I want everyone to know however - is that chest-strength, does not equate to punching power! https:\/\/youtu.be\/wxJldzXoXMw Very little power if generated specifically from the chest.\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":16130,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/10\/06\/programa-de-entrenamiento-de-rugby-pdf-2025\/","url_meta":{"origin":13594,"position":5},"title":"Rugby Workout Program .pdf [2025]","author":"Dave","date":"octubre 6, 2025","format":false,"excerpt":"Building the Complete Rugby Athlete Rugby demands everything. Before we get into that though - in the UK exercise program is spelt \"programme\". I got told off for spelling it the American way\/software way - \"program\" in Uni. Just FYI. Turns out micro-trauma helps you remember stuff. Ok - carrying\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/woodenplyometricjumpbox-maxout-lifestyle01.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/woodenplyometricjumpbox-maxout-lifestyle01.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/woodenplyometricjumpbox-maxout-lifestyle01.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/woodenplyometricjumpbox-maxout-lifestyle01.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13594","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=13594"}],"version-history":[{"count":28,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13594\/revisions"}],"predecessor-version":[{"id":17026,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13594\/revisions\/17026"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=13594"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=13594"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=13594"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}