{"schemaVersion":1,"templateId":"e03","title":"Preparación física para remo","discipline":"especifico","experience":null,"daysPerWeek":2,"availableDays":[0,3],"scheduledDaysPerWeek":[3],"maximumSessionMinutes":70,"revision":"2026-11-11.2","description":"Fuerza de piernas y cadena posterior para la palada, tracción, tronco resistente (prevención de dolor lumbar) y potencia en el ataque.","status":"source-guided-editorial-adaptation","sourceTemplateUrl":"https://francisco-martin-performance.tom-123.chatgpt.site/rutinas/e03.json","rulesUrl":"https://francisco-martin-performance.tom-123.chatgpt.site/rutinas/logica-programas.json","notice":"Calendario adaptado sin cambiar las sesiones, dosis ni indicaciones de Francisco. Los días disponibles no garantizan que la plantilla encaje: revisá los avisos y los días efectivamente programados. No es un plan individual.","weeks":[{"number":1,"theme":"Pretemporada / período general — semana base del documento","restDays":[1,2,4,6],"sessions":[{"id":"e03-w1-s1","title":"Piernas + bisagra","day":0,"slot":"am","minutes":55,"minimumMinutes":35,"priority":"core","activity":"strength","instructions":"Trabajo principal: Sentadilla trasera, Peso muerto (convencional o trap bar), Sentadilla búlgara.","groups":[{"id":"e03-w1-s1-g1","title":"Calentamiento","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":8,"preparation":true,"exercises":[{"id":"e03-w1-s1-g1-e1","catalogId":"custom","name":"Calentamiento","mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"4' ergo suave + movilidad de cadera, torácica e\nisquios + bird dog 2 x 8."}]},{"id":"e03-w1-s1-g2","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":11,"preparation":false,"exercises":[{"id":"e03-w1-s1-g2-e1","catalogId":"quadriceps-sentadilla","name":"Sentadilla trasera","mode":"reps","sets":4,"reps":5,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":150,"rpe":8,"comments":"INICIAL: goblet 3 x 8 · AVANZADA: 5 x 3"}]},{"id":"e03-w1-s1-g3","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":11,"preparation":false,"exercises":[{"id":"e03-w1-s1-g3-e1","catalogId":"lower-back-peso-muerto-con-tecnica","name":"Peso muerto (convencional o trap bar)","mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":7,"comments":"Podés aumentar el esfuerzo hasta 8/10 manteniendo la técnica."}]},{"id":"e03-w1-s1-g4","title":"Superserie","rounds":1,"restSeconds":null,"instructions":"Completá el par en orden y descansá al terminar.","estimatedMinutes":11,"preparation":false,"exercises":[{"id":"e03-w1-s1-g4-e1","catalogId":"glutes-sentadilla-bulgara","name":"Sentadilla búlgara","mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"Repeticiones por pierna."},{"id":"e03-w1-s1-g4-e2","catalogId":"obliques-plancha-lateral","name":"Plancha lateral","mode":"time","sets":3,"reps":null,"durationMinutes":0.5,"distanceKm":null,"timeUnit":"s","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"Repeticiones por lado."}]},{"id":"e03-w1-s1-g5","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":11,"preparation":false,"exercises":[{"id":"e03-w1-s1-g5-e1","catalogId":"hamstrings-curl-nordico-asistido","name":"Curl nórdico","mode":"reps","sets":3,"reps":4,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Podés aumentar hasta 5 repeticiones por serie."}]},{"id":"e03-w1-s1-g6","title":"Vuelta a la calma","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":3,"preparation":true,"exercises":[{"id":"e03-w1-s1-g6-e1","catalogId":"custom","name":"Vuelta a la calma","mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"ergo o bici muy suave hasta normalizar la respiración.\nSin estiramientos post entreno."}]}]},{"id":"e03-w1-s2","title":"Tracción + tronco","day":3,"slot":"am","minutes":50,"minimumMinutes":35,"priority":"core","activity":"strength","instructions":"Trabajo principal: Remo en banco (bench pull), Dominadas, Remo a un brazo con mancuerna.","groups":[{"id":"e03-w1-s2-g1","title":"Calentamiento","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":8,"preparation":true,"exercises":[{"id":"e03-w1-s2-g1-e1","catalogId":"custom","name":"Calentamiento","mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"4' ergo suave + movilidad de cadera, torácica e\nisquios + bird dog 2 x 8."}]},{"id":"e03-w1-s2-g2","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e03-w1-s2-g2-e1","catalogId":"upper-back-remo-con-apoyo","name":"Remo en banco (bench pull)","mode":"reps","sets":4,"reps":6,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":120,"rpe":8,"comments":"INICIAL: remo con pecho apoyado con mancuernas"}]},{"id":"e03-w1-s2-g3","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e03-w1-s2-g3-e1","catalogId":"lats-dominadas","name":"Dominadas","mode":"reps","sets":3,"reps":5,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"Podés aumentar hasta 8 repeticiones por serie."}]},{"id":"e03-w1-s2-g4","title":"Superserie","rounds":1,"restSeconds":null,"instructions":"Completá el par en orden y descansá al terminar.","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e03-w1-s2-g4-e1","catalogId":"lats-remo-unilateral","name":"Remo a un brazo con mancuerna","mode":"reps","sets":3,"reps":10,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"Repeticiones por lado."},{"id":"e03-w1-s2-g4-e2","catalogId":"chest-press-de-banca","name":"Press con mancuernas en banco","mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"(equilibrar el desarrollo de tracción)"}]},{"id":"e03-w1-s2-g5","title":"Superserie","rounds":1,"restSeconds":null,"instructions":"Completá el par en orden y descansá al terminar.","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e03-w1-s2-g5-e1","catalogId":"lower-back-sosten-de-extension-con-apoyo","name":"Extensión de espalda isométrica","mode":"time","sets":3,"reps":null,"durationMinutes":0.3333333333333333,"distanceKm":null,"timeUnit":"s","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"Extendé cada serie hasta 30 s."},{"id":"e03-w1-s2-g5-e2","catalogId":"obliques-pallof-press","name":"Pallof press","mode":"reps","sets":3,"reps":10,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":"Repeticiones por lado."}]},{"id":"e03-w1-s2-g6","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e03-w1-s2-g6-e1","catalogId":"forearms-farmer-carry","name":"Farmer carry","mode":"distance","sets":3,"reps":null,"durationMinutes":null,"distanceKm":0.03,"timeUnit":"min","distanceUnit":"m","restSeconds":null,"rpe":null,"comments":""}]},{"id":"e03-w1-s2-g7","title":"Vuelta a la calma","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":3,"preparation":true,"exercises":[{"id":"e03-w1-s2-g7-e1","catalogId":"custom","name":"Vuelta a la calma","mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"ergo o bici muy suave hasta normalizar la respiración.\nSin estiramientos post entreno."}]}]},{"id":"e03-w1-s3","title":"Potencia + cuerpo completo","day":5,"slot":"am","minutes":50,"minimumMinutes":35,"priority":"core","activity":"strength","instructions":"Trabajo principal: Cargada de potencia desde colgado o swing pesado, Salto horizontal, Hip thrust.","groups":[{"id":"e03-w1-s3-g1","title":"Calentamiento","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":8,"preparation":true,"exercises":[{"id":"e03-w1-s3-g1-e1","catalogId":"custom","name":"Calentamiento","mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"4' ergo suave + movilidad de cadera, torácica e\nisquios + bird dog 2 x 8."}]},{"id":"e03-w1-s3-g2","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e03-w1-s3-g2-e1","catalogId":"traps-cargada-de-potencia","name":"Cargada de potencia desde colgado o swing pesado","mode":"reps","sets":5,"reps":3,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":120,"rpe":null,"comments":"técnica primero\nINICIAL: kettlebell swing 4 x 10"}]},{"id":"e03-w1-s3-g3","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e03-w1-s3-g3-e1","catalogId":"glutes-salto-horizontal","name":"Salto horizontal","mode":"reps","sets":4,"reps":3,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":""}]},{"id":"e03-w1-s3-g4","title":"Superserie","rounds":1,"restSeconds":null,"instructions":"Completá el par en orden y descansá al terminar.","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e03-w1-s3-g4-e1","catalogId":"glutes-hip-thrust","name":"Hip thrust","mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":""},{"id":"e03-w1-s3-g4-e2","catalogId":"shoulders-press-militar","name":"Press militar con mancuernas","mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":0,"rpe":null,"comments":""}]},{"id":"e03-w1-s3-g5","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e03-w1-s3-g5-e1","catalogId":"core-rollout-con-fitball","name":"Rueda abdominal","mode":"reps","sets":3,"reps":8,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":""}]},{"id":"e03-w1-s3-g6","title":"","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":7.8,"preparation":false,"exercises":[{"id":"e03-w1-s3-g6-e1","catalogId":"glutes-transiciones-90-90","name":"Movilidad de cadera en cuadrupedia (90/90)","mode":"reps","sets":2,"reps":8,"durationMinutes":null,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":""}]},{"id":"e03-w1-s3-g7","title":"Vuelta a la calma","rounds":1,"restSeconds":null,"instructions":"","estimatedMinutes":3,"preparation":true,"exercises":[{"id":"e03-w1-s3-g7-e1","catalogId":"custom","name":"Vuelta a la calma","mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"timeUnit":"min","distanceUnit":"km","restSeconds":null,"rpe":null,"comments":"ergo o bici muy suave hasta normalizar la respiración.\nSin estiramientos post entreno."}]}]}]}],"notes":["Para conservar las sesiones y los descansos, la plantilla necesita también sábado. Tu disponibilidad no alcanza para ubicarla íntegramente; revisá esos días con Francisco."],"warnings":[]}
