{"id":2050,"date":"2025-01-01T13:51:13","date_gmt":"2025-01-01T19:51:13","guid":{"rendered":"https:\/\/prewodplus.com\/?p=2050"},"modified":"2025-01-01T15:27:22","modified_gmt":"2025-01-01T21:27:22","slug":"pull-up-power","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/pull-up-power\/","title":{"rendered":"Pull-Up Power"},"content":{"rendered":"<p><strong>Conquista tu fuerza en Pull-Ups y alcanza nuevos niveles<\/strong><\/p>\n\n\n\n<p>Este programa est\u00e1 dise\u00f1ado para ayudarte a desarrollar la fuerza, t\u00e9cnica y resistencia necesarias para mejorar tus pull-ups. Ya sea que est\u00e9s trabajando para lograr tu primer pull-up o buscando incrementar la cantidad y calidad de tus repeticiones, este plan te guiar\u00e1 paso a paso hacia tus objetivos.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u00bfQu\u00e9 encontrar\u00e1s en este programa?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Progresiones Personalizadas:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Ejercicios escalables que se adaptan a todos los niveles, desde principiantes hasta atletas avanzados.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Enfoque en la T\u00e9cnica:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Movimientos detallados para perfeccionar la forma y maximizar la eficiencia.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Fortalecimiento de M\u00fasculos Clave:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Rutinas espec\u00edficas para desarrollar la fuerza en la parte superior del cuerpo y el core.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Aumento del Volumen:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Ejercicios enfocados en construir capacidad muscular y mejorar la resistencia.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u00bfQui\u00e9n deber\u00eda unirse?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Atletas principiantes que desean lograr su primer pull-up.<\/li>\n\n\n\n<li>Personas que ya hacen pull-ups y quieren incrementar su fuerza o el n\u00famero de repeticiones.<\/li>\n\n\n\n<li>Quienes buscan fortalecer su tren superior para mejorar su desempe\u00f1o en movimientos gimn\u00e1sticos o funcionales.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Resultados esperados:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mejora significativa en la fuerza y t\u00e9cnica de los pull-ups.<\/li>\n\n\n\n<li>Incremento en la cantidad de repeticiones realizadas de forma eficiente.<\/li>\n\n\n\n<li>Mayor confianza y control en ejercicios avanzados que incluyen pull-ups.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-1d18115\" id=\"gspb_container-id-gsbp-1d18115\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-0b9108c\" id=\"gspb_iconBox-id-gsbp-0b9108c\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-d94c7bd\" class=\"gspb_heading gspb_heading-id-gsbp-d94c7bd\">Semana 1<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-8f1ae0a gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-0\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-1\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-8f1ae0a-2\" aria-controls=\"gspb-tab-item-content-gsbp-8f1ae0a-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-0\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Bienvenido a Pull-Up Power.<\/strong> Estamos emocionados de tenerte aqu\u00ed y listos para ayudarte a alcanzar tus metas. Graba un video del primer d\u00eda.<\/p>\n\n\n\n<p>Si tienes entre <strong>1 y 3 Strict Pull-Ups<\/strong>, realiza este programa tal como est\u00e1 prescrito.<br>Si tienes <strong>4+<\/strong> y deseas un desaf\u00edo mayor, agrega un chaleco o cintur\u00f3n con peso a los ejercicios de pull-up, pero aseg\u00farate de seguir las repeticiones\/series del programa correctamente.<\/p>\n\n\n\n<p><strong>WORKOUT:<\/strong><br>Prueba 1: M\u00e1ximo esfuerzo de Strict Pull-Ups <em>(repite al final del programa).<\/em><\/p>\n\n\n\n<p>&#8212; descansa aproximadamente 2 a 3 minutos &#8212;<\/p>\n\n\n\n<p>12 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=EkpJkHpJXmM\">Negative Pull-Ups<\/a><\/strong> con una pausa de 2 segundos en la posici\u00f3n a 1\/2<br><em>Descansa lo necesario para asegurarte de mantener los <strong>2 segundos completos<\/strong> en cada repetici\u00f3n.<\/em><\/p>\n\n\n\n<p><strong>ATHLETE NOTES:<\/strong><br><strong>Strict Pull-Ups:<\/strong> Son estrictos, as\u00ed que aseg\u00farate de no usar impulso para completar una o dos repeticiones.<br><strong>Negative Pull-Ups:<\/strong> Detente a la mitad del descenso <em>(cuando los codos est\u00e9n a 90 grados)<\/em> y mant\u00e9n una pausa completa de <strong>2 segundos.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-1\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>3 Drop Sets de <\/strong><a href=\"https:\/\/www.youtube.com\/watch?v=HnHuhf4hEWY\"><strong>Bicep Dumbbell Curls<\/strong><\/a> <em>(ambos brazos trabajan al mismo tiempo)<\/em><br>10 curls, luego elige un peso m\u00e1s ligero y completa 8 repeticiones, y despu\u00e9s elige el peso m\u00e1s ligero y completa un m\u00e1ximo esfuerzo con este \u00faltimo.<\/p>\n\n\n\n<p><em>Por ejemplo:<\/em><br>10 curls con 25 lbs, luego 8 repeticiones con 15 lbs y luego m\u00e1ximo esfuerzo con 5 lbs.<br><em>(sin descanso entre un drop set).<\/em><\/p>\n\n\n\n<p>&#8212; descansa 2 minutos entre sets &#8212;<\/p>\n\n\n\n<p><strong>Luego completa:<\/strong><br>30 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Hollow-Hold-Lat-Pull-Downs.mp4\"><strong>Banded Hollow &#8220;Hold&#8221; Pulldowns<\/strong><\/a><\/p>\n\n\n\n<p><strong>ATHLETE NOTES:<\/strong><br><strong>Drop Set Dumbbell Curls:<\/strong> Ten las 3 parejas de mancuernas cerca de ti para que puedas levantarlas y trabajar de inmediato. El \u00fanico <strong>m\u00e1ximo esfuerzo<\/strong> es con el \u00faltimo set de mancuernas.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-8f1ae0a-2\" id=\"gspb-tab-item-content-gsbp-8f1ae0a-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>3 rounds de:<\/strong><br>25 <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Seated-Banded-Negative-Strict-BMU.mp4\">Seated Banded Negative Strict BMU<\/a><\/strong><br>20 <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Hanging-Active-Shrugs-For-Pull-Up-Strength.mp4\">Hanging Shoulder Shrugs<\/a><\/strong><br>15 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=p7j02V1fIzU\">Hollow Rocks<\/a><\/strong><br>10 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=HRV5YKKaeVw\">Strict Pull-Ups<\/a><\/strong><\/p>\n\n\n\n<p><strong>ATHLETE NOTES:<\/strong><br>Este entrenamiento es <strong>para calidad, no para tiempo.<\/strong><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-d2a8974\" id=\"gspb_container-id-gsbp-d2a8974\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-a723ae6\" id=\"gspb_iconBox-id-gsbp-a723ae6\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-51ba75e\" class=\"gspb_heading gspb_heading-id-gsbp-51ba75e\">Semana 2<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-a150aab gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-a150aab-0\" aria-controls=\"gspb-tab-item-content-gsbp-a150aab-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-a150aab-1\" aria-controls=\"gspb-tab-item-content-gsbp-a150aab-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-a150aab-2\" aria-controls=\"gspb-tab-item-content-gsbp-a150aab-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-a150aab-0\" id=\"gspb-tab-item-content-gsbp-a150aab-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>4 x 10 <a href=\"https:\/\/www.youtube.com\/watch?v=J8qT0982c3k\">Face Pulls <\/a><\/strong><em>(hazlos sin prisa)<\/em><br>Entre cada set realiza <strong>10 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Straight-Arm-Raises-with-Plates.mp4\">Straight Arm Raises con discos ligeros.<\/a><\/strong><\/p>\n\n\n\n<p>&#8212; Descansa 60 segundos despu\u00e9s de lo anterior y luego &#8212;<\/p>\n\n\n\n<p>Finaliza con <strong>1 set de m\u00e1ximo esfuerzo de <a href=\"https:\/\/www.youtube.com\/watch?v=HRV5YKKaeVw\">Strict Pull-Ups.<\/a><\/strong><\/p>\n\n\n\n<p><strong>ATHLETE NOTES:<\/strong><br><strong>Straight Arm Raises con discos:<\/strong> Elige un peso que puedas sentir en las repeticiones 8-10, pero que sea manejable y te permita mantener los brazos rectos.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-a150aab-1\" id=\"gspb-tab-item-content-gsbp-a150aab-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Por calidad no por tiempo.<\/strong><\/p>\n\n\n\n<p><strong>Accumulate:<\/strong><br>12 <a href=\"https:\/\/www.youtube.com\/watch?v=EkpJkHpJXmM\">Negative Pull-Ups<\/a> con una cuenta de 3 segundos de arriba hacia abajo<\/p>\n\n\n\n<p>&#8212; Descansa 2 minutos al terminar los <a href=\"https:\/\/www.youtube.com\/watch?v=EkpJkHpJXmM\">Negative Pull-Ups<\/a> &#8212;<\/p>\n\n\n\n<p>Luego realiza <strong>4 sets de m\u00e1ximo esfuerzo de <\/strong><a href=\"https:\/\/www.youtube.com\/watch?v=HRV5YKKaeVw\"><strong>Strict Pull-Ups<\/strong> <\/a>en 15 segundos<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa 30 segundos entre cada set &#8211;<\/li>\n<\/ul>\n\n\n\n<p><strong>ATHLETE NOTES:<\/strong><br><strong>Negative Pull-Ups:<\/strong> Aseg\u00farate de no &#8220;caer al fondo&#8221; y mantente activo durante los 3 segundos completos.<br><strong>Strict Pull-Ups:<\/strong> Realiza un m\u00e1ximo esfuerzo dentro del l\u00edmite de 15 segundos.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-a150aab-2\" id=\"gspb-tab-item-content-gsbp-a150aab-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>4 rounds de:<\/strong><br>5 <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Toe-Assist-Pull-Ups.mp4\">Toe Assist Pull-Ups <\/a><\/strong>con una pausa de 2 segundos a la mitad del pull<br>&#8212; descansa 1 minuto entre rondas &#8212;<\/p>\n\n\n\n<p>Har\u00e1s un total de <strong>20 repeticiones<\/strong>, cada una con una <strong>pausa completa de 2 segundos<\/strong> en el punto medio del pull-up <em>(cuando los brazos est\u00e1n a 90 grados).<\/em><\/p>\n\n\n\n<p><strong>ATHLETE NOTES:<\/strong><br><strong>Toe Assist Pull-Ups:<\/strong> La pausa no aparece en el video, as\u00ed que aseg\u00farate de pausar cuando tus codos alcancen los <strong>90 grados<\/strong> en el camino hacia arriba.<\/p>\n\n\n\n<p><strong>EL ENTRENAMIENTO<\/strong> <strong>RX+ <\/strong><br>Realiza el miso n\u00famero de repeticiones y sets pero con Pull-Ups regulares con la pausa completa de 2 segundos <em>(mismas instrucciones que arriba).<\/em><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-af6eb93\" id=\"gspb_container-id-gsbp-af6eb93\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-50bc276\" id=\"gspb_iconBox-id-gsbp-50bc276\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-38575cc\" class=\"gspb_heading gspb_heading-id-gsbp-38575cc\">Semana 3<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-f990158 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-f990158-0\" aria-controls=\"gspb-tab-item-content-gsbp-f990158-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-f990158-1\" aria-controls=\"gspb-tab-item-content-gsbp-f990158-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-f990158-2\" aria-controls=\"gspb-tab-item-content-gsbp-f990158-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-f990158-0\" id=\"gspb-tab-item-content-gsbp-f990158-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Accumulate:<\/strong><br>75 <a href=\"https:\/\/www.youtube.com\/watch?v=cSvDe6oMFlU\"><strong>Banded Bicep Curls<\/strong><\/a> <em>(usa una banda con la que puedas hacer entre 25-30 repeticiones sin interrupciones).<\/em><\/p>\n\n\n\n<p><strong>Then:<\/strong><br>4 sets de <strong>1 m\u00e1ximo esfuerzo de <a href=\"https:\/\/www.youtube.com\/watch?v=l9fU073GopI\">Pull-Up HOLD<\/a><\/strong><br><em>(Realiza 1 Pull-Up pero mant\u00e9n la posici\u00f3n con la barbilla sobre la barra.)<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa 40-60 segundos entre cada set &#8211;<\/li>\n<\/ul>\n\n\n\n<p><strong>ATHLETE NOTES:<\/strong><br><strong>Pull-Up HOLD:<\/strong> Si no puedes mantener la posici\u00f3n por m\u00e1s de unos pocos segundos, usa una caja para hacer un &#8220;<strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Toe-Assist-Pull-Ups.mp4\">Toe Assist Pull-Ups<\/a><\/strong>&#8221; y acumular m\u00e1s tiempo bajo tensi\u00f3n.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-f990158-1\" id=\"gspb-tab-item-content-gsbp-f990158-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>4 rounds de:<\/strong><br>30 repeticiones de <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Hanging-Active-Shrugs-For-Pull-Up-Strength.mp4\">Hanging Shoulder Shrugs<\/a><br>20 repeticiones de <a href=\"https:\/\/www.youtube.com\/watch?v=X_E7iiSsklI\">Standing Banded Lat Pulldowns<\/a><br>30 segundos de<a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/Active-Hanging-Shrugs.mp4\"> Active Hang<\/a><br>&#8212; Descansa 1 minuto entre sets &#8212;<\/p>\n\n\n\n<p><strong>ATHLETE NOTES:<\/strong><br><strong>Shoulder Shrugs:<\/strong> Mant\u00e9n los codos rectos y las costillas en una posici\u00f3n neutral.<br><strong>Banded Lat Pulldowns:<\/strong> No permitas que las mu\u00f1ecas se doblen hacia la extensi\u00f3n. Mant\u00e9n una ligera flexi\u00f3n y aprieta los dorsales mientras la banda presiona contra tus muslos.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-f990158-2\" id=\"gspb-tab-item-content-gsbp-f990158-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>4 rounds de:<\/strong><br>5 <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Toe-Assist-Pull-Ups.mp4\">Toe Assist Pull-Ups<\/a><\/strong> con una pausa de 2 segundos a la mitad del pull<br>Entre cada ronda, completa <strong>10 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=J8qT0982c3k\">Face Pulls<\/a><\/strong><\/strong><\/p>\n\n\n\n<p>&#8212; Descansa 1 minuto antes de la siguiente ronda de Pull-Ups &#8212;<\/p>\n\n\n\n<p><strong>ATHLETE NOTES:<\/strong><br><strong>Toe Assist Pull-Ups:<\/strong> Haz una pausa durante la subida en el punto medio <em>(cuando los codos est\u00e9n a 90 grados).<\/em><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-d6429fc\" id=\"gspb_container-id-gsbp-d6429fc\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-bd34b4f\" id=\"gspb_iconBox-id-gsbp-bd34b4f\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-4e17e26\" class=\"gspb_heading gspb_heading-id-gsbp-4e17e26\">Semana 4<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-4e36aa0 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-4e36aa0-0\" aria-controls=\"gspb-tab-item-content-gsbp-4e36aa0-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-4e36aa0-1\" aria-controls=\"gspb-tab-item-content-gsbp-4e36aa0-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-4e36aa0-2\" aria-controls=\"gspb-tab-item-content-gsbp-4e36aa0-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-4e36aa0-0\" id=\"gspb-tab-item-content-gsbp-4e36aa0-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>12 <a href=\"https:\/\/www.youtube.com\/shorts\/S1KBNMNWZwE\">Negative Pull-Ups<\/a><\/strong> con una cuenta de 5 segundos de arriba hacia abajo<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa lo necesario para completar un descenso completo de 5 segundos en cada Negative, opciones de escalamiento mirnado el video. &#8211;<\/li>\n<\/ul>\n\n\n\n<p><strong>3 sets x 15 repeticiones de <a href=\"https:\/\/www.youtube.com\/watch?v=X_E7iiSsklI\">Standing Banded Lat Pulldowns<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa 30 segundos entre sets &#8211;<\/li>\n<\/ul>\n\n\n\n<p><strong>ATHLETE NOTES:<\/strong><br><strong>Negative Pull-Ups:<\/strong> Completa todas estas repeticiones antes de pasar al siguiente ejercicio.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-4e36aa0-1\" id=\"gspb-tab-item-content-gsbp-4e36aa0-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>4 sets de:<\/strong><br><strong>The <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/7s-Bicep-Curls.mp4\">7s Bicep Curls Complex<\/a><\/strong><br>Este &#8220;complex&#8221; es el siguiente:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7 repeticiones desde la parte baja hasta la mitad superior<\/li>\n\n\n\n<li>seguido de 7 repeticiones desde la parte superior hasta la mitad inferior<\/li>\n\n\n\n<li>seguido de 7 repeticiones completas<\/li>\n<\/ul>\n\n\n\n<p><em>Elige un peso ligero que puedas realizar sin interrupciones pero que sea desafiante.<\/em><\/p>\n\n\n\n<p>&#8212; Descansa 2 minutos entre sets &#8212;<\/p>\n\n\n\n<p><strong>Luego completa:<\/strong><br>100 <a href=\"https:\/\/www.youtube.com\/watch?v=p7j02V1fIzU\">Hollow Rocks<\/a><\/p>\n\n\n\n<p><strong>ATHLETE NOTES:<\/strong><br><strong>The 7s Bicep Curls:<\/strong> Mira el video para asegurarte de elegir un peso que sea manejable pero desafiante.<br><strong>Hollow Rocks:<\/strong> Mant\u00e9n la parte baja de la espalda apoyada en el suelo y escala a la posici\u00f3n tuck si empiezas a arquear ligeramente. Queremos que la columna tenga la forma de la base de una mecedora.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-4e36aa0-2\" id=\"gspb-tab-item-content-gsbp-4e36aa0-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>3 rounds de:<\/strong><br>20 <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Seated-Banded-Negative-Strict-BMU.mp4\">Seated Negative Banded Strict BarMU<\/a><br>3 a 5 <a href=\"https:\/\/www.youtube.com\/watch?v=HRV5YKKaeVw\">Strict Pull-Ups<\/a> con una bajada de 3 segundos<br>&#8212; Descansa 60 segundos entre rondas &#8212;<\/p>\n\n\n\n<p><strong>ATHLETE NOTES:<\/strong><br><strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Seated-Banded-Negative-Strict-BMU.mp4\">Seated Negative Banded Strict BarMU<\/a>:<\/strong> Hazlos sin prisa. Debes sentir tus m\u00fasculos trabajando mientras tiras y luego presionas la banda contra tus muslos.<\/p>\n\n\n\n<p><strong>Strict Pull-Ups:<\/strong> Aseg\u00farate de controlar el descenso con una bajada completa de <strong>3 segundos.<\/strong> Exige tu fuerza en este ejercicio e incluso a\u00f1ade peso al Pull-Up si es posible.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-68d75f1\" id=\"gspb_container-id-gsbp-68d75f1\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-60c878f\" id=\"gspb_iconBox-id-gsbp-60c878f\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-ba41e3d\" class=\"gspb_heading gspb_heading-id-gsbp-ba41e3d\">Semana 5<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-9085607 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-9085607-0\" aria-controls=\"gspb-tab-item-content-gsbp-9085607-0\"><div class=\"tabtitlelabel\">D\u00eda 1<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-9085607-1\" aria-controls=\"gspb-tab-item-content-gsbp-9085607-1\"><div class=\"tabtitlelabel\">D\u00eda 2<\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-9085607-2\" aria-controls=\"gspb-tab-item-content-gsbp-9085607-2\"><div class=\"tabtitlelabel\">D\u00eda 3<\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-9085607-0\" id=\"gspb-tab-item-content-gsbp-9085607-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>5 rounds de:<\/strong><br>11 <a href=\"http:\/\/Toe Assist Pull-Ups\">Toe Assist Pull-Ups<\/a> <strong>[RX+: Strict Pull-Ups]<\/strong><br>9 <a href=\"http:\/\/Standing Banded Lat Pulldowns\">Standing Banded Lat Pulldowns<\/a><br>7 Bicep Curls<br><em>Elige un peso con el que puedas realizar 9 repeticiones sin interrupciones en cada ronda.<\/em><\/p>\n\n\n\n<p><strong>ATHLETE NOTES:<\/strong><br>El objetivo del <strong>Toe-Assist Pull-Up<\/strong> es lograr m\u00e1s repeticiones de las que har\u00edas sin asistencia. Por lo tanto, si puedes hacer <strong>11 sin interrupciones en CADA ronda<\/strong> sin asistencia, agrega un chaleco con peso y realiza el Toe Assist. <em>(Recuerda que ser\u00e1 un total de <strong>55 Strict Pull-Ups<\/strong> en total, as\u00ed que tenlo en cuenta).<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-9085607-1\" id=\"gspb-tab-item-content-gsbp-9085607-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Accumulate:<\/strong><br>25 <a href=\"https:\/\/www.youtube.com\/shorts\/S1KBNMNWZwE\"><strong>Negative Pull-Ups<\/strong><\/a> con un descenso controlado<br>Salta a la posici\u00f3n superior para cada repetici\u00f3n.<\/p>\n\n\n\n<p><strong>Then:<\/strong><br>3 x 20 <strong><strong><a href=\"https:\/\/www.youtube.com\/watch?v=J8qT0982c3k\">Face Pulls<\/a><\/strong><\/strong><br>&#8212; Descansa 60 segundos entre sets &#8212;<\/p>\n\n\n\n<p><strong>ATHLETE NOTES:<\/strong><br><strong>Negative Pull-Ups:<\/strong> Aseg\u00farate de llegar a la posici\u00f3n de <strong>bloqueo completo<\/strong> en la parte inferior de cada repetici\u00f3n. No saltes cuando los brazos a\u00fan est\u00e9n doblados. Queremos construir mucha fuerza en esa porci\u00f3n inferior. Mant\u00e9n los m\u00fasculos activos en los hombros y la espalda al llegar al fondo de cada repetici\u00f3n. <strong>Esto es MUY importante para desarrollar fuerza y seguridad.<\/strong><\/p>\n\n\n\n<p><strong>Face Pulls:<\/strong> Hazlos de forma lenta y controlada para sentir c\u00f3mo trabajan todos los m\u00fasculos.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-9085607-2\" id=\"gspb-tab-item-content-gsbp-9085607-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>\u00a1Bienvenido a tu \u00faltimo d\u00eda!<\/strong><br>Felicidades por todo tu esfuerzo y dedicaci\u00f3n. No olvides comparar tu desempe\u00f1o de hoy con tu primer d\u00eda en el programa. \u00a1Estamos emocionados de conocer tu progreso!<\/p>\n\n\n\n<p><strong>Test:<\/strong><br>1 set de m\u00e1ximo esfuerzo de Strict Pull-Ups<\/p>\n\n\n\n<p><strong>Trabajo extra:<\/strong><br>5 rondas:<br>3 1\/4 Pull-Ups <em>(deteni\u00e9ndose y manteniendo la posici\u00f3n en 4 puntos)<\/em><br>9 <strong><a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/01\/Straight-Arm-Raises-with-Plates.mp4\">Straight Arm Raises con discos ligeros.<\/a><\/strong> <\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Conquista tu fuerza en Pull-Ups y alcanza nuevos niveles Este programa est\u00e1 dise\u00f1ado para ayudarte a desarrollar la fuerza, t\u00e9cnica y resistencia necesarias para mejorar tus pull-ups. Ya sea que est\u00e9s trabajando para lograr tu primer pull-up o buscando incrementar la cantidad y calidad de tus repeticiones, este plan te guiar\u00e1 paso a paso hacia [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":".gspb_container-id-gsbp-1d18115{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-1d18115.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-1d18115.gspb_container{position:relative;}#gspb_container-id-gsbp-1d18115.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-1d18115.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-1d18115.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-1d18115.gspb_container{background-color:#f3d702;background-position:55% 34%;}#gspb_container-id-gsbp-1d18115.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2024\/12\/close-up-man-holding-hand-scaled.jpg);}#gspb_iconBox-id-gsbp-0b9108c svg{width: 72px;}#gspb_iconBox-id-gsbp-0b9108c{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-0b9108c svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-0b9108c svg, #gspb_iconBox-id-gsbp-0b9108c svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-0b9108c svg{margin:0px !important;}#gspb_iconBox-id-gsbp-0b9108c svg:hover, #gspb_iconBox-id-gsbp-0b9108c svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-0b9108c .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-d94c7bd{font-size:25px;}#gspb_heading-id-gsbp-d94c7bd{color:#ffffff;}#gspb_heading-id-gsbp-d94c7bd{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-d94c7bd .gspb_heading_subtitle, #gspb_subheading-id-gsbp-d94c7bd{display:block; 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