{"id":1274,"date":"2008-08-29T21:13:36","date_gmt":"2008-08-29T21:13:36","guid":{"rendered":"http:\/\/rubensvalenzuela.com\/web\/?p=1274"},"modified":"2013-06-14T21:26:04","modified_gmt":"2013-06-14T21:26:04","slug":"planes-de-entrenamiento-para-arbitros-de-espana","status":"publish","type":"post","link":"http:\/\/rubensvalenzuela.com\/web\/articulos\/planes-de-entrenamiento-para-arbitros-de-espana\/","title":{"rendered":"Planes de entrenamiento para \u00e1rbitros de Espa\u00f1a"},"content":{"rendered":"<div style=\"display:none;\">\nEJEMPLO DE UN PLAN DE ENTRENAMIENTO SEMANAL.\n <\/div>\n[wpds-restrict type=\u00bb1,2,3&#8243;]\n<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/rubensvalenzuela.com\/web\/wp-content\/uploads\/2013\/06\/art194-big.jpg?resize=513%2C397\" alt=\"art194-big\" width=\"513\" height=\"397\" class=\"alignnone size-full wp-image-1275\" srcset=\"https:\/\/i0.wp.com\/rubensvalenzuela.com\/web\/wp-content\/uploads\/2013\/06\/art194-big.jpg?w=513 513w, https:\/\/i0.wp.com\/rubensvalenzuela.com\/web\/wp-content\/uploads\/2013\/06\/art194-big.jpg?resize=400%2C309 400w\" sizes=\"(max-width: 513px) 100vw, 513px\" \/><\/p>\n<p>EJEMPLO DE UN PLAN DE ENTRENAMIENTO SEMANAL. <\/p>\n<p><strong>LUNES<\/strong> 20 minutos de carrera. Musculaci\u00f3n 1, tren inferior: aumentar las cargas y disminuir las repeticiones. 2x5x20metroscon 60\u201d y 5\u2019 de recuperaci\u00f3n. Intensidad alta pero no m\u00e1xima. <\/p>\n<p><strong>MARTES<\/strong> 30 minutos de carrera a ritmo estable. 6 kil\u00f3metros aproximadamente. 15 minutos de estiramiento y abdominal. Es un d\u00eda de transici\u00f3n y sin forzar. <\/p>\n<p><strong>MI\u00c9RCOLES<\/strong> Descanso. Masaje. <\/p>\n<p><strong>JUEVES<\/strong> 20 minutos de carrera. Musculaci\u00f3n 2, tren superior: aumentar las cargas y disminuir las repeticiones. 2x4x40 metros con 60\u201d y 5\u2019 de recuperaci\u00f3n. Intensidad media y progresiva. <\/p>\n<p><strong>VIERNES<\/strong> Con partido, descanso. Sin partido: entrenamiento de campo. 4 repeticiones de prueba de campo, con 5 minutos de recuperaci\u00f3n. <\/p>\n<p><strong>SABADO<\/strong> Inicio de preparaci\u00f3n 2.000 metros. Calentamiento: 20\u2019 de carrera mas estiramiento. 6&#215;400 metros. Con 2\u2019 de recuperaci\u00f3n. Intensidad 1\u201930\u201d \u2013 1\u201925\u201d. <\/p>\n<p>Real Federaci\u00f3n Espa\u00f1ola de f\u00fatbol<\/p>\n[\/wpds-restrict]\n","protected":false},"excerpt":{"rendered":"<p>EJEMPLO DE UN PLAN DE ENTRENAMIENTO SEMANAL. [wpds-restrict type=\u00bb1,2,3&#8243;] EJEMPLO DE UN PLAN DE ENTRENAMIENTO SEMANAL. LUNES 20 minutos de carrera. Musculaci\u00f3n 1, tren inferior: aumentar las cargas y disminuir las repeticiones. 2x5x20metroscon 60\u201d y 5\u2019 de recuperaci\u00f3n. Intensidad alta pero no m\u00e1xima. MARTES 30 minutos de carrera a ritmo estable. 6 kil\u00f3metros aproximadamente. 15 &#8230;<\/p>\n","protected":false},"author":1,"featured_media":1275,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":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}},"categories":[2,26],"tags":[67,52],"yst_prominent_words":[],"class_list":["post-1274","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articulos","category-reglamento-arbitraje","tag-articulos","tag-reglamento-y-arbitraje"],"acf":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/rubensvalenzuela.com\/web\/wp-content\/uploads\/2013\/06\/art194-big.jpg?fit=513%2C397","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/rubensvalenzuela.com\/web\/wp-json\/wp\/v2\/posts\/1274","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/rubensvalenzuela.com\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/rubensvalenzuela.com\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/rubensvalenzuela.com\/web\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/rubensvalenzuela.com\/web\/wp-json\/wp\/v2\/comments?post=1274"}],"version-history":[{"count":1,"href":"http:\/\/rubensvalenzuela.com\/web\/wp-json\/wp\/v2\/posts\/1274\/revisions"}],"predecessor-version":[{"id":1276,"href":"http:\/\/rubensvalenzuela.com\/web\/wp-json\/wp\/v2\/posts\/1274\/revisions\/1276"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/rubensvalenzuela.com\/web\/wp-json\/wp\/v2\/media\/1275"}],"wp:attachment":[{"href":"http:\/\/rubensvalenzuela.com\/web\/wp-json\/wp\/v2\/media?parent=1274"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/rubensvalenzuela.com\/web\/wp-json\/wp\/v2\/categories?post=1274"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/rubensvalenzuela.com\/web\/wp-json\/wp\/v2\/tags?post=1274"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"http:\/\/rubensvalenzuela.com\/web\/wp-json\/wp\/v2\/yst_prominent_words?post=1274"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}