{"id":7652,"date":"2017-08-26T19:13:59","date_gmt":"2017-08-26T19:13:59","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=7652"},"modified":"2017-08-26T19:15:02","modified_gmt":"2017-08-26T19:15:02","slug":"entrenamiento-fisico-para-bomberos","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2017\/08\/26\/entrenamiento-fisico-para-bomberos\/","title":{"rendered":"Entrenamiento f\u00edsico para bomberos"},"content":{"rendered":"<p>Ideas de formaci\u00f3n para quienes quieran incorporarse al cuerpo de bomberos.<\/p>\n<p>Las pruebas de aptitud que forman parte del proceso de selecci\u00f3n en el Reino Unido son:<\/p>\n<h4><strong>Las 6 pruebas f\u00edsicas nacionales para bomberos<\/strong><\/h4>\n<ol>\n<li>Subir escalera<\/li>\n<li>Evacuaci\u00f3n de heridos<\/li>\n<li>Simulaci\u00f3n de elevaci\u00f3n\/descenso de escalera<\/li>\n<li>Espacios cerrados<\/li>\n<li>Montaje de equipos<\/li>\n<li>Transporte de equipo<\/li>\n<\/ol>\n<p>Hay m\u00e1s informaci\u00f3n sobre cada prueba en la <a href=\"http:\/\/www.fireservice.co.uk\/recruitment\/physical\/\" target=\"_blank\" rel=\"noopener\">sitio web oficial,<\/a> que definitivamente vale la pena echarle un vistazo si est\u00e1s considerando unirte o postularte.<\/p>\n<p>Como siempre, el mejor entrenamiento para la prueba de aptitud f\u00edsica es replicarla lo m\u00e1s fielmente posible. Esto no siempre es posible, pero definitivamente vale la pena practicar subiendo una escalera si tienes una, arrastrando a alguien (tambi\u00e9n es un buen ejercicio de lucha libre) si tienes un voluntario dispuesto y cargando equipo pesado con el equipo completo de bombero.<\/p>\n<p>Para aquellos que quieren un programa de entrenamiento que puedan realizar en el gimnasio o en casa\u2026<\/p>\n<hr \/>\n<h2>Ejercicios para la fuerza funcional<\/h2>\n<h3>Dominadas<\/h3>\n<p>Estos son excelentes para desarrollar fuerza funcional en la parte superior del cuerpo: espalda, torso y agarre. Si no puedes hacer dominadas, empieza con los pies sobre una silla y usa el pull down lateral en el gimnasio. Prueba tambi\u00e9n los &quot;negativos&quot;, donde saltas y luego bajas.<\/p>\n<p><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\/RvF1cvXgKbU?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><\/p>\n<p>&nbsp;<\/p>\n<h3>Flexiones<\/h3>\n<p>Nada especial... sigue siendo uno de los mejores ejercicios para desarrollar la fuerza b\u00e1sica de la parte superior del cuerpo y la resistencia muscular.<\/p>\n<h3>Sprints con chaleco lastrado<\/h3>\n<p>Para simular el equipamiento y la ropa con los que tendr\u00e1s que correr, compra un chaleco con peso o simplemente usa una mochila con algo relativamente pesado dentro.<\/p>\n<h3>Ejercicios con sacos de arena<\/h3>\n<p>Tendr\u00e1s que acostumbrarte a mover objetos con pesos desiguales, como personas. Si no tienes a alguien con quien arrastrar y hacer sentadillas, los sacos de arena son una buena opci\u00f3n, al igual que los barriles de cerveza llenos de agua.<br \/>\nTen mucho cuidado, los ejercicios funcionales suelen ser los mejores, pero tambi\u00e9n conllevan un alto riesgo de lesiones. As\u00ed que calienta y aseg\u00farate de no arquear la espalda.<\/p>\n<p><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\/NRqt30FQDck?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=67&#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><\/p>\n<hr \/>\n<h2>Programa de acondicionamiento f\u00edsico para bomberos<\/h2>\n<h2><span style=\"text-decoration:underline;\"><strong>D\u00eda 1<\/strong><\/span><\/h2>\n<p><strong>3 series de dominadas<\/strong> (agarre supinado \/ palmas hacia usted) \u2013 3 series de repeticiones m\u00e1ximas<\/p>\n<p>Haz tantas repeticiones como puedas. Descansa 90 segundos y repite. Descansa 2 minutos y haz una serie final.<\/p>\n<p><strong>3 series de flexiones<\/strong> \u2013 repeticiones m\u00e1ximas<\/p>\n<p>El mismo protocolo que el anterior.<\/p>\n<p><strong>Sentadillas con peso corporal en intervalos Tabata<\/strong><\/p>\n<p>Usa el cron\u00f3metro de abajo. Haz tantas sentadillas como puedas durante 20 segundos y descansa 10 segundos. Repite 8 veces. Usa una pesa o un chaleco lastrado si te resulta relativamente f\u00e1cil hacerlo solo con tu peso corporal.<\/p>\n<p><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\/llDJVKGLlu0?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><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Tabl\u00f3n<\/strong> \u2013 mantener durante 1 minuto<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<h2><span style=\"text-decoration:underline;\"><strong>D\u00eda 3<\/strong><\/span><\/h2>\n<p><strong>Sprints en cuesta<\/strong><\/p>\n<p>Haz 9 series de sprints en cuesta<\/p>\n<p>Corre unos 50 m, regresa caminando y vuelve a correr. Despu\u00e9s del tercer sprint, descansa 2 minutos antes de volver a empezar.<br \/>\nDescansa otros 2 minutos despu\u00e9s de la sexta serie.<\/p>\n<p>Si entrenas en un gimnasio tipo CrossFit, entonces los sledge pulls ser\u00edan un buen complemento o incluso una alternativa.<\/p>\n<p><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\/CUwOeSr1tVg?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=108&#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><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<p>D\u00eda 5 \u2013 repetir el d\u00eda 1.<\/p>\n<p>Si tienes un saco de arena para entrenar, agrega algunos ejercicios con saco de arena en este d\u00eda tambi\u00e9n.<\/p>\n<p>Si no te importa verte bien mentalmente, tambi\u00e9n puedes hacer algunos ejercicios con mu\u00f1ecos de lucha en la playa.<\/p>\n<p><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\/TXFx2ioZzC0?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=126&#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><\/p>\n<p>&nbsp;<\/p>\n<p>Tambi\u00e9n a\u00f1adir\u00eda 15 minutos de cardio 5 veces por semana. Ya sea corriendo, en bicicleta o remando. Correr es lo mejor, ya que as\u00ed se replicar\u00e1n mejor las pruebas de aptitud f\u00edsica y el estado f\u00edsico que necesitar\u00e1s. Solo ten cuidado de no agravar ninguna lesi\u00f3n ni lesionarte la espalda, lo cual es posible si tu t\u00e9cnica de carrera no es la adecuada.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Training ideas for those wanting to join the fireservice. The fitness tests, that form part of the selection process in the UK are: The 6 National Firefighter Physical Tests Ladder Climb Casualty Evacuation Ladder Lift \/ Lower Simulation Enclosed Spaces Equipment Assembly Equipment Carry There is more information about each test on the official website, [&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":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_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":[5189,1],"tags":[20466,1629680,216082,560209,588108024,588108025,84363961,784152946,34941026,2083063,6862327],"class_list":["post-7652","post","type-post","status-publish","format-standard","hentry","category-fitness","category-uncategorized","tag-careers","tag-chin-ups","tag-fire-service","tag-fireman","tag-fireman-fitness","tag-fireman-fitness-tests-uk","tag-fitfam","tag-fitness","tag-mma-2","tag-press-ups","tag-tabata-intervals"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fitness Training for Firefighters - 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\/2017\/08\/26\/entrenamiento-fisico-para-bomberos\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness Training for Firefighters - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Training ideas for those wanting to join the fireservice. The fitness tests, that form part of the selection process in the UK are: The 6 National Firefighter Physical Tests Ladder Climb Casualty Evacuation Ladder Lift \/ Lower Simulation Enclosed Spaces Equipment Assembly Equipment Carry There is more information about each test on the official website, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/08\/26\/entrenamiento-fisico-para-bomberos\/\" \/>\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=\"2017-08-26T19:13:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-08-26T19:15:02+00:00\" \/>\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=\"3 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Entrenamiento f\u00edsico para bomberos - 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\/2017\/08\/26\/entrenamiento-fisico-para-bomberos\/","og_locale":"es_ES","og_type":"article","og_title":"Fitness Training for Firefighters - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Training ideas for those wanting to join the fireservice. 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Los futbolistas no llevan sujetador (al menos la mayor\u00eda de los hombres), sino que forman parte de un sistema de seguimiento GPS: monitores de frecuencia card\u00edaca.","rel":"","context":"En \u00abdigital-marketing\u00bb","block_context":{"text":"digital-marketing","link":"https:\/\/blackbeltwhitehat.com\/es\/etiqueta\/marketing-digital\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/11\/image-2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/11\/image-2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/11\/image-2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/11\/image-2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/11\/image-2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":15840,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/03\/31\/prueba-de-aptitud-fisica-de-mma\/","url_meta":{"origin":7652,"position":1},"title":"Prueba de aptitud f\u00edsica para MMA","author":"Dave","date":"marzo 31, 2025","format":false,"excerpt":"Si quieres entrenar MMA y eres demasiado mayor y est\u00e1s lesionado para competir, o si eres una persona sensata a la que no le gusta recibir un pu\u00f1etazo en la nariz, entonces una competici\u00f3n\/prueba de aptitud f\u00edsica de MMA te dar\u00e1 algo para lo que entrenar. Aqu\u00ed tienes la primera: 20 repeticiones de t\u00e9cnica de pie\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/etiqueta\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":10761,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/17\/entrenamiento-de-lomachenko-sobre-el-juego-de-pies-y-el-coeficiente-intelectual-de-la-pelea-con-pelota-de-tenis\/","url_meta":{"origin":7652,"position":2},"title":"Entrenamiento de Lomachenko (Juego de pies, Pelota de tenis, Inteligencia de combate)","author":"Dave","date":"agosto 17, 2019","format":false,"excerpt":"Lomachenko es un boxeador incre\u00edble. Sin embargo, lo m\u00e1s interesante es su enfoque de entrenamiento: utiliza el baile, pelotas de tenis y diversas actividades para mejorar su capacidad de tomar decisiones (es decir, entrenamiento cerebral). \u00bfEst\u00e1 el campe\u00f3n de boxeo ucraniano en camino de revolucionar la forma en que entrenan los boxeadores? Analicemos\u2026","rel":"","context":"En \u00abboxing\u00bb","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/boxeo\/"},"img":{"alt_text":"lomachenko punching","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenkodiet.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenkodiet.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenkodiet.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/lomachenkodiet.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":13615,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/23\/pdf-de-preparacion-fisica-para-futbol-2022\/","url_meta":{"origin":7652,"position":3},"title":"Football (soccer) Fitness Training Program .pdf  [Updated Sept. 2025]","author":"Dave","date":"octubre 23, 2022","format":false,"excerpt":"El f\u00fatbol es un deporte exigente que requiere resistencia, potencia y agilidad. \u00a1Y mucha t\u00e9cnica y destreza! Idealmente, un programa de acondicionamiento f\u00edsico (por cierto, &quot;programme&quot; es la ortograf\u00eda correcta en el Reino Unido) deber\u00eda estar periodizado y el volumen y la intensidad deber\u00edan ser significativamente diferentes durante el descanso o la preparaci\u00f3n\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/UoIJYI2mI34\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":16075,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/09\/09\/programa-hyrox-de-8-semanas-para-principiantes-pdf-2025\/","url_meta":{"origin":7652,"position":4},"title":"8 Week Beginner&#8217;s HYROX Program .pdf [2025]","author":"Dave","date":"septiembre 9, 2025","format":false,"excerpt":"En el Reino Unido se escribe &quot;programme&quot;, pero en la universidad me rega\u00f1aron por escribirlo a la manera estadounidense: &quot;program&quot;. Suena la alarma a las 6 de la ma\u00f1ana. Te das la vuelta. Le das a posponer. Otra vez. Pero esta vez algo es diferente. Te has apuntado a HYROX. Eso significa ocho agotadoras estaciones de entrenamiento. Adem\u00e1s, est\u00e1s pagando una barbaridad\u2026","rel":"","context":"En \u00abexercise\u00bb","block_context":{"text":"exercise","link":"https:\/\/blackbeltwhitehat.com\/es\/etiqueta\/ejercicio-2\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/09\/hyrox-workout.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":10823,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/28\/consejos-para-empezar-en-el-gimnasio-o-pasar-de-hacer-ejercicio-en-el-sofa-a-deportista-en-6-meses\/","url_meta":{"origin":7652,"position":5},"title":"Consejos para empezar en el gimnasio o hacer ejercicio (Planificador de ejercicios gratuito en formato PDF y Hoja de c\u00e1lculo de Google)","author":"Dave","date":"agosto 28, 2019","format":false,"excerpt":"Si no planificas y preparas tu nueva rutina, \u00a1est\u00e1s condenado al fracaso! 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