{"id":"f02","code":"F02","name":"Fuerza · Amateur","discipline":"fuerza","experience":"amateur","sport":null,"schemaVersion":2,"status":"francisco-reference","review":{"state":"source-provided","authoredBy":"Francisco Martin","reviewedBy":null,"date":"2026-11-06"},"description":"Seguir subiendo fuerza con ondulación: cada básico tiene un día   pesado y un día de volumen, y la intensidad sube semana a semana.","eligibility":"- 1 a 2 años de entrenamiento de fuerza con barra.\n- Terminó una etapa de progresión lineal (F01 o similar) y ya no\n  puede subir carga cada sesión.\n- Técnica estable en los 4 básicos y sabe estimar RPE.","purpose":"- Seguir subiendo fuerza con ondulación: cada básico tiene un día\n  pesado y un día de volumen, y la intensidad sube semana a semana.","equipment":["- Rack, barra y discos, banco plano/inclinado, barra de dominadas,\n  mancuernas, poleas."],"limitations":["Conversión de la fuente proporcionada; Francisco Martin no ha aprobado personalmente esta conversión.","Imprescindible: bloques A y B de las 4 sesiones.\nOpcional: C y D.\nRecorte: D > C2 > una serie de C1. Nunca A ni B.\nSi solo puede 3 días: L1, U1 y una sesión combinada con A de L2\n(peso muerto) + A de U2 (press militar).","- Peso muerto: convencional, sumo o trap bar (el mismo todo el bloque).\n- Dominadas: asistidas o jalón.\n- Duración mínima viable: 45' (A + B).\n- Se puede cambiar: accesorios por equivalentes del mismo patrón.\n- No se cambia: un día pesado y uno de volumen por básico."],"cycleWeeks":1,"periodization":"                 Días pesados (A de L1/U1, A de L2)   Días de volumen (B de L2/U2)\nSemana 1         4 x 4 @ RPE 7 (L2: 3 x 4 @ RPE 7-8)     3 x 8 @ RPE 7\nSemana 2         4 x 3 @ RPE 7,5-8                     3 x 8 @ RPE 7,5\nSemana 3         3 x 3 @ RPE 8-8,5                     3 x 6 @ RPE 8\nSemana 4         Descarga: 3 x 3 @ RPE 6 (mismos pesos que semana 1, -5%)\n\nCómo elegir el peso: arrancar la primera serie con el peso estimado;\nsi salió más fácil que el RPE indicado, +2,5-5 kg para las siguientes;\nsi salió más difícil, -2,5-5 kg.\n\nSiguiente bloque\n- Repetir con los pesos de la semana 3 como referencia: el objetivo es\n  que el mismo peso salga a menor RPE o más pesado al mismo RPE.\n- Accesorios: doble progresión.\n\nCuándo pasar a F03\n- Cuando conoce su 1RM (test o estimado) y la mejora entre bloques\n  se vuelve pequeña (menos de 2,5 kg por bloque en los básicos).","progression":{"entry":"- 1 a 2 años de entrenamiento de fuerza con barra.\n- Terminó una etapa de progresión lineal (F01 o similar) y ya no\n  puede subir carga cada sesión.\n- Técnica estable en los 4 básicos y sabe estimar RPE.","advance":"                 Días pesados (A de L1/U1, A de L2)   Días de volumen (B de L2/U2)\nSemana 1         4 x 4 @ RPE 7 (L2: 3 x 4 @ RPE 7-8)     3 x 8 @ RPE 7\nSemana 2         4 x 3 @ RPE 7,5-8                     3 x 8 @ RPE 7,5\nSemana 3         3 x 3 @ RPE 8-8,5                     3 x 6 @ RPE 8\nSemana 4         Descarga: 3 x 3 @ RPE 6 (mismos pesos que semana 1, -5%)\n\nCómo elegir el peso: arrancar la primera serie con el peso estimado;\nsi salió más fácil que el RPE indicado, +2,5-5 kg para las siguientes;\nsi salió más difícil, -2,5-5 kg.\n\nSiguiente bloque\n- Repetir con los pesos de la semana 3 como referencia: el objetivo es\n  que el mismo peso salga a menor RPE o más pesado al mismo RPE.\n- Accesorios: doble progresión.\n\nCuándo pasar a F03\n- Cuando conoce su 1RM (test o estimado) y la mejora entre bloques\n  se vuelve pequeña (menos de 2,5 kg por bloque en los básicos).","deload":"                 Días pesados (A de L1/U1, A de L2)   Días de volumen (B de L2/U2)\nSemana 1         4 x 4 @ RPE 7 (L2: 3 x 4 @ RPE 7-8)     3 x 8 @ RPE 7\nSemana 2         4 x 3 @ RPE 7,5-8                     3 x 8 @ RPE 7,5\nSemana 3         3 x 3 @ RPE 8-8,5                     3 x 6 @ RPE 8\nSemana 4         Descarga: 3 x 3 @ RPE 6 (mismos pesos que semana 1, -5%)","stop":"La fuente no especifica una regla independiente de detención; revisar técnica y las condiciones de progresión antes de continuar."},"adaptationRules":{"automatic":[],"manual":["4 sesiones · 3 días de descanso\n\nLunes ....... L1 · LOWER PESADO: sentadilla\nMartes ...... U1 · UPPER PESADO: press banca\nMiércoles ... Descanso\nJueves ...... L2 · LOWER VOLUMEN: peso muerto + sentadilla liviana\nViernes ..... U2 · UPPER VOLUMEN: press militar + banca liviana\nSábado ...... Descanso\nDomingo ..... Descanso","Imprescindible: bloques A y B de las 4 sesiones.\nOpcional: C y D.\nRecorte: D > C2 > una serie de C1. Nunca A ni B.\nSi solo puede 3 días: L1, U1 y una sesión combinada con A de L2\n(peso muerto) + A de U2 (press militar).","- Peso muerto: convencional, sumo o trap bar (el mismo todo el bloque).\n- Dominadas: asistidas o jalón.\n- Duración mínima viable: 45' (A + B).\n- Se puede cambiar: accesorios por equivalentes del mismo patrón.\n- No se cambia: un día pesado y uno de volumen por básico."],"forbidden":["- No se cambia: un día pesado y uno de volumen por básico."]},"exerciseAlternatives":[],"sourceIds":[],"sourceDocument":{"filename":"F02_Fuerza_amateur.txt","text":"==========================================================\nF02 · FUERZA AMATEUR\nFrancisco Martín · Biblioteca de plantillas v1\n==========================================================\n\nNotación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- RPE = esfuerzo percibido 1-10 (RPE 8 = quedan 2 reps).\n- C1/C2 = superserie.\n- Duración máxima de cada sesión: 70 minutos.\n\n\n----------------------------------------------------------\n1. PERFIL\n----------------------------------------------------------\nExperiencia mínima (criterio principal)\n- 1 a 2 años de entrenamiento de fuerza con barra.\n- Terminó una etapa de progresión lineal (F01 o similar) y ya no\n  puede subir carga cada sesión.\n- Técnica estable en los 4 básicos y sabe estimar RPE.\n\nMarcas orientativas (NO excluyentes)\n- Sentadilla 1-1,5 x PC · Press banca 0,75-1 x PC · Peso muerto 1,5-2 x PC.\n\nObjetivo\n- Seguir subiendo fuerza con ondulación: cada básico tiene un día\n  pesado y un día de volumen, y la intensidad sube semana a semana.\n\nQué lo distingue de F01 y F03\n- F01: lineal sesión a sesión.\n- F02: ondulante por RPE (sin calcular porcentajes).\n- F03: porcentajes de 1RM y variantes para puntos débiles.\n\nEquipamiento necesario\n- Rack, barra y discos, banco plano/inclinado, barra de dominadas,\n  mancuernas, poleas.\n\n\n----------------------------------------------------------\n2. CALENDARIO\n----------------------------------------------------------\n4 sesiones · 3 días de descanso\n\nLunes ....... L1 · LOWER PESADO: sentadilla\nMartes ...... U1 · UPPER PESADO: press banca\nMiércoles ... Descanso\nJueves ...... L2 · LOWER VOLUMEN: peso muerto + sentadilla liviana\nViernes ..... U2 · UPPER VOLUMEN: press militar + banca liviana\nSábado ...... Descanso\nDomingo ..... Descanso\n\n\n----------------------------------------------------------\n3. SESIONES\n----------------------------------------------------------\nCalentamiento (10'): movilidad 4' + activación 2 x 10 + aproximaciones\n(barra x 10, 50% x 5, 70% x 3, 80% x 1-2).\nVuelta a la calma (3'): caminata o bici suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).\n\nL1 · Lower pesado · 62' · sentadilla en pocas reps.\nU1 · Upper pesado · 60' · press banca y remo pesados.\nL2 · Lower volumen · 65' · peso muerto pesado + sentadilla en más reps.\nU2 · Upper volumen · 60' · press militar + banca en más reps + tracción.\n\n\n----------------------------------------------------------\n4. EJERCICIOS (semana 1 · ver ondulación en sección 7)\n----------------------------------------------------------\n\nL1 · LOWER PESADO\n..........................................................\nA · Sentadilla trasera [TH: Back Squat] · 4 x 4 · RPE 7 · descanso 3'\nB · Peso muerto rumano [TH: Romanian Deadlift] · 3 x 6 · RPE 7 · descanso 2'30\"\nC1 · Zancada búlgara [TH: DB Bulgarian Split Squat] · 3 x 8 por pierna · RPE 7\nC2 · Plancha lateral [TH: Side Plank] · 3 x 30\" por lado · descanso 1'30\" tras el par\nD · Gemelos de pie [TH: Standing Calf Raise] · 3 x 10 · descanso 1'\n\nU1 · UPPER PESADO\n..........................................................\nA · Press banca [TH: Bench Press] · 4 x 4 · RPE 7 · descanso 3'\nB · Remo con barra [TH: Bent Over Row] · 4 x 6 · RPE 7-8 · descanso 2'\nC1 · Press inclinado con mancuernas [TH: Incline DB Bench Press] · 3 x 8\nC2 · Dominadas [TH: Pull-Up] · 3 x 6-8 · descanso 1'30\" tras el par\nD · Extensión de tríceps en polea [TH: Tricep Pushdown] · 3 x 12 · descanso 1'\n\nL2 · LOWER VOLUMEN\n..........................................................\nA · Peso muerto [TH: Deadlift] · 3 x 4 · RPE 7-8 · descanso 3'\nB · Sentadilla trasera [TH: Back Squat] · 3 x 8 · RPE 7 · descanso 2'30\"\nC1 · Curl femoral [TH: Prone Machine Hamstring Curl] · 3 x 10\nC2 · Rueda abdominal [TH: Ab Wheel Rollout] · 3 x 8 · descanso 1'30\" tras el par\nD · Hip thrust [TH: Barbell Hip Thrust] · 3 x 10 · descanso 1'30\"\n\nU2 · UPPER VOLUMEN\n..........................................................\nA · Press militar de pie [TH: Standing Barbell Press] · 4 x 5 · RPE 7-8 · descanso 2'30\"\nB · Press banca [TH: Bench Press] · 3 x 8 · RPE 7 · descanso 2'30\"\nC1 · Remo a un brazo con mancuerna [TH: 1-Arm DB Row] · 3 x 10 por lado\nC2 · Face pull [TH: Cable Facepull] · 3 x 15 · descanso 1'30\" tras el par\nD1 · Curl con barra Z [TH: EZ Bar Curl] · 2 x 10\nD2 · Fondos [TH: Dips] · 2 x 8-10 · descanso 1' tras el par\n\n\n----------------------------------------------------------\n5. PRIORIDADES\n----------------------------------------------------------\nImprescindible: bloques A y B de las 4 sesiones.\nOpcional: C y D.\nRecorte: D > C2 > una serie de C1. Nunca A ni B.\nSi solo puede 3 días: L1, U1 y una sesión combinada con A de L2\n(peso muerto) + A de U2 (press militar).\n\n\n----------------------------------------------------------\n6. ADAPTACIONES PERMITIDAS\n----------------------------------------------------------\n- Peso muerto: convencional, sumo o trap bar (el mismo todo el bloque).\n- Dominadas: asistidas o jalón.\n- Duración mínima viable: 45' (A + B).\n- Se puede cambiar: accesorios por equivalentes del mismo patrón.\n- No se cambia: un día pesado y uno de volumen por básico.\n\n\n----------------------------------------------------------\n7. PROGRESIÓN (ondulación semanal por RPE)\n----------------------------------------------------------\n                 Días pesados (A de L1/U1, A de L2)   Días de volumen (B de L2/U2)\nSemana 1         4 x 4 @ RPE 7                         3 x 8 @ RPE 7\nSemana 2         4 x 3 @ RPE 7,5-8                     3 x 8 @ RPE 7,5\nSemana 3         3 x 3 @ RPE 8-8,5                     3 x 6 @ RPE 8\nSemana 4         Descarga: 3 x 3 @ RPE 6 (mismos pesos que semana 1, -5%)\n\nCómo elegir el peso: arrancar la primera serie con el peso estimado;\nsi salió más fácil que el RPE indicado, +2,5-5 kg para las siguientes;\nsi salió más difícil, -2,5-5 kg.\n\nSiguiente bloque\n- Repetir con los pesos de la semana 3 como referencia: el objetivo es\n  que el mismo peso salga a menor RPE o más pesado al mismo RPE.\n- Accesorios: doble progresión.\n\nCuándo pasar a F03\n- Cuando conoce su 1RM (test o estimado) y la mejora entre bloques\n  se vuelve pequeña (menos de 2,5 kg por bloque en los básicos).\n\n\n----------------------------------------------------------\n8. FUNDAMENTOS\n----------------------------------------------------------\n1. Ondulación: en entrenados, la periodización ondulante mejora más\n   el 1RM que la lineal; por eso F02 separa días pesados y de volumen.\n   · Moesgaard y col. 2022, Sports Med. doi.org/10.1007/s40279-021-01636-1\n2. Autorregulación por RPE: resultados de fuerza similares o mejores\n   que la carga fija, y no exige conocer el 1RM.\n   · Hickmott y col. 2022, Sports Med Open. doi.org/10.1186/s40798-021-00404-9\n3. Frecuencia: cada básico 2 veces por semana; la frecuencia suma para fuerza.\n   · Pelland y col. 2025. doi.org/10.1007/s40279-025-02344-w\n4. Cargas altas (80%+) para fuerza máxima; volumen moderado.\n   · ACSM 2026. doi.org/10.1249/MSS.0000000000003897\n5. Intermedios: 3-4 días por semana.\n   · ACSM 2009. doi.org/10.1249/MSS.0b013e3181915670\n\nCriterio propio de Francisco Martín\n- Ondulante por RPE antes de pasar a porcentajes.\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación; la vuelta a la calma queda como actividad suave y la\n  movilidad (para rango de movimiento) se hace en otro momento.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3\n","correctedText":"==========================================================\nF02 · FUERZA AMATEUR\nFrancisco Martín · Biblioteca de plantillas v1\n==========================================================\n\nNotación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- RPE = esfuerzo percibido 1-10 (RPE 8 = quedan 2 reps).\n- C1/C2 = superserie.\n- Duración máxima de cada sesión: 70 minutos.\n\n\n----------------------------------------------------------\n1. PERFIL\n----------------------------------------------------------\nExperiencia mínima (criterio principal)\n- 1 a 2 años de entrenamiento de fuerza con barra.\n- Terminó una etapa de progresión lineal (F01 o similar) y ya no\n  puede subir carga cada sesión.\n- Técnica estable en los 4 básicos y sabe estimar RPE.\n\nMarcas orientativas (NO excluyentes)\n- Sentadilla 1-1,5 x PC · Press banca 0,75-1 x PC · Peso muerto 1,5-2 x PC.\n\nObjetivo\n- Seguir subiendo fuerza con ondulación: cada básico tiene un día\n  pesado y un día de volumen, y la intensidad sube semana a semana.\n\nQué lo distingue de F01 y F03\n- F01: lineal sesión a sesión.\n- F02: ondulante por RPE (sin calcular porcentajes).\n- F03: porcentajes de 1RM y variantes para puntos débiles.\n\nEquipamiento necesario\n- Rack, barra y discos, banco plano/inclinado, barra de dominadas,\n  mancuernas, poleas.\n\n\n----------------------------------------------------------\n2. CALENDARIO\n----------------------------------------------------------\n4 sesiones · 3 días de descanso\n\nLunes ....... L1 · LOWER PESADO: sentadilla\nMartes ...... U1 · UPPER PESADO: press banca\nMiércoles ... Descanso\nJueves ...... L2 · LOWER VOLUMEN: peso muerto + sentadilla liviana\nViernes ..... U2 · UPPER VOLUMEN: press militar + banca liviana\nSábado ...... Descanso\nDomingo ..... Descanso\n\n\n----------------------------------------------------------\n3. SESIONES\n----------------------------------------------------------\nCalentamiento (10'): movilidad 4' + activación 2 x 10 + aproximaciones\n(barra x 10, 50% x 5, 70% x 3, 80% x 1-2).\nVuelta a la calma (3'): caminata o bici suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).\n\nL1 · Lower pesado · 62' · sentadilla en pocas reps.\nU1 · Upper pesado · 60' · press banca y remo pesados.\nL2 · Lower volumen · 65' · peso muerto pesado + sentadilla en más reps.\nU2 · Upper volumen · 60' · press militar + banca en más reps + tracción.\n\n\n----------------------------------------------------------\n4. EJERCICIOS (semana 1 · ver ondulación en sección 7)\n----------------------------------------------------------\n\nL1 · LOWER PESADO\n..........................................................\nA · Sentadilla trasera [TH: Back Squat] · 4 x 4 · RPE 7 · descanso 3'\nB · Peso muerto rumano [TH: Romanian Deadlift] · 3 x 6 · RPE 7 · descanso 2'30\"\nC1 · Zancada búlgara [TH: DB Bulgarian Split Squat] · 3 x 8 por pierna · RPE 7\nC2 · Plancha lateral [TH: Side Plank] · 3 x 30\" por lado · descanso 1'30\" tras el par\nD · Gemelos de pie [TH: Standing Calf Raise] · 3 x 10 · descanso 1'\n\nU1 · UPPER PESADO\n..........................................................\nA · Press banca [TH: Bench Press] · 4 x 4 · RPE 7 · descanso 3'\nB · Remo con barra [TH: Bent Over Row] · 4 x 6 · RPE 7-8 · descanso 2'\nC1 · Press inclinado con mancuernas [TH: Incline DB Bench Press] · 3 x 8\nC2 · Dominadas [TH: Pull-Up] · 3 x 6-8 · descanso 1'30\" tras el par\nD · Extensión de tríceps en polea [TH: Tricep Pushdown] · 3 x 12 · descanso 1'\n\nL2 · LOWER VOLUMEN\n..........................................................\nA · Peso muerto [TH: Deadlift] · 3 x 4 · RPE 7-8 · descanso 3'\nB · Sentadilla trasera [TH: Back Squat] · 3 x 8 · RPE 7 · descanso 2'30\"\nC1 · Curl femoral [TH: Prone Machine Hamstring Curl] · 3 x 10\nC2 · Rueda abdominal [TH: Ab Wheel Rollout] · 3 x 8 · descanso 1'30\" tras el par\nD · Hip thrust [TH: Barbell Hip Thrust] · 3 x 10 · descanso 1'30\"\n\nU2 · UPPER VOLUMEN\n..........................................................\nA · Press militar de pie [TH: Standing Barbell Press] · 4 x 5 · RPE 7-8 · descanso 2'30\"\nB · Press banca [TH: Bench Press] · 3 x 8 · RPE 7 · descanso 2'30\"\nC1 · Remo a un brazo con mancuerna [TH: 1-Arm DB Row] · 3 x 10 por lado\nC2 · Face pull [TH: Cable Facepull] · 3 x 15 · descanso 1'30\" tras el par\nD1 · Curl con barra Z [TH: EZ Bar Curl] · 2 x 10\nD2 · Fondos [TH: Dips] · 2 x 8-10 · descanso 1' tras el par\n\n\n----------------------------------------------------------\n5. PRIORIDADES\n----------------------------------------------------------\nImprescindible: bloques A y B de las 4 sesiones.\nOpcional: C y D.\nRecorte: D > C2 > una serie de C1. Nunca A ni B.\nSi solo puede 3 días: L1, U1 y una sesión combinada con A de L2\n(peso muerto) + A de U2 (press militar).\n\n\n----------------------------------------------------------\n6. ADAPTACIONES PERMITIDAS\n----------------------------------------------------------\n- Peso muerto: convencional, sumo o trap bar (el mismo todo el bloque).\n- Dominadas: asistidas o jalón.\n- Duración mínima viable: 45' (A + B).\n- Se puede cambiar: accesorios por equivalentes del mismo patrón.\n- No se cambia: un día pesado y uno de volumen por básico.\n\n\n----------------------------------------------------------\n7. PROGRESIÓN (ondulación semanal por RPE)\n----------------------------------------------------------\n                 Días pesados (A de L1/U1, A de L2)   Días de volumen (B de L2/U2)\nSemana 1         4 x 4 @ RPE 7 (L2: 3 x 4 @ RPE 7-8)     3 x 8 @ RPE 7\nSemana 2         4 x 3 @ RPE 7,5-8                     3 x 8 @ RPE 7,5\nSemana 3         3 x 3 @ RPE 8-8,5                     3 x 6 @ RPE 8\nSemana 4         Descarga: 3 x 3 @ RPE 6 (mismos pesos que semana 1, -5%)\n\nCómo elegir el peso: arrancar la primera serie con el peso estimado;\nsi salió más fácil que el RPE indicado, +2,5-5 kg para las siguientes;\nsi salió más difícil, -2,5-5 kg.\n\nSiguiente bloque\n- Repetir con los pesos de la semana 3 como referencia: el objetivo es\n  que el mismo peso salga a menor RPE o más pesado al mismo RPE.\n- Accesorios: doble progresión.\n\nCuándo pasar a F03\n- Cuando conoce su 1RM (test o estimado) y la mejora entre bloques\n  se vuelve pequeña (menos de 2,5 kg por bloque en los básicos).\n\n\n----------------------------------------------------------\n8. FUNDAMENTOS\n----------------------------------------------------------\n1. Ondulación: en entrenados, la periodización ondulante mejora más\n   el 1RM que la lineal; por eso F02 separa días pesados y de volumen.\n   · Moesgaard y col. 2022, Sports Med. doi.org/10.1007/s40279-021-01636-1\n2. Autorregulación por RPE: resultados de fuerza similares o mejores\n   que la carga fija, y no exige conocer el 1RM.\n   · Hickmott y col. 2022, Sports Med Open. doi.org/10.1186/s40798-021-00404-9\n3. Frecuencia: cada básico 2 veces por semana; la frecuencia suma para fuerza.\n   · Pelland y col. 2025. doi.org/10.1007/s40279-025-02344-w\n4. Cargas altas (80%+) para fuerza máxima; volumen moderado.\n   · ACSM 2026. doi.org/10.1249/MSS.0000000000003897\n5. Intermedios: 3-4 días por semana.\n   · ACSM 2009. doi.org/10.1249/MSS.0b013e3181915670\n\nCriterio propio de Francisco Martín\n- Ondulante por RPE antes de pasar a porcentajes.\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación; la vuelta a la calma queda como actividad suave y la\n  movilidad (para rango de movimiento) se hace en otro momento.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3\n"},"editorialCorrections":[{"before":"Semana 1         4 x 4 @ RPE 7                         3 x 8 @ RPE 7","after":"Semana 1         4 x 4 @ RPE 7 (L2: 3 x 4 @ RPE 7-8)     3 x 8 @ RPE 7","reason":"La sesión específica L2 prescribe 3 x 4 @ RPE 7-8 en la semana 1; prevalece esa dosis sobre la fila general de 4 x 4. La excepción conserva el menor volumen de la sesión y no altera las semanas siguientes."}],"scheduling":{"minimumRestDays":0,"constraints":"4 sesiones · 3 días de descanso\n\nLunes ....... L1 · LOWER PESADO: sentadilla\nMartes ...... U1 · UPPER PESADO: press banca\nMiércoles ... Descanso\nJueves ...... L2 · LOWER VOLUMEN: peso muerto + sentadilla liviana\nViernes ..... U2 · UPPER VOLUMEN: press militar + banca liviana\nSábado ...... Descanso\nDomingo ..... Descanso"},"reviewChecklist":["Revisar la conversión estructural con Francisco Martin antes de marcarla aprobada.","Confirmar cargas, selección de escala, técnica y recuperación individuales.","Las duraciones de bloques no indicadas por la fuente son estimaciones editoriales."],"weeks":[{"number":1,"theme":"Semana base de la fuente (progresión completa en las instrucciones)","sessions":[{"title":"Piernas · fuerza pesada","day":0,"slot":"am","minutes":62,"minimumMinutes":45,"intensity":"Según la prescripción original de cada ejercicio.","instructions":"Trabajo principal: Sentadilla trasera, Peso muerto rumano, Zancada 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lado.","sourceDose":{"mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":0,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"upper-back-face-pull","name":"Face pull","sourceExerciseName":"Face pull","trainHeroicName":"Cable Facepull","mode":"reps","sets":1,"reps":15,"durationMinutes":null,"distanceKm":null,"restSeconds":0,"intensity":"","comments":"","prescription":"","priority":"optional","id":"f02-w1-s4-g4-e2","sourceExerciseText":"C2 · Face pull [TH: Cable Facepull] · 3 x 15 · descanso 1'30\" tras el par","sourcePrescription":"3 x 15 · descanso 1'30\" tras el par","timeUnit":"min","distanceUnit":"km","sourceComments":"","sourceDose":{"mode":"reps","sets":1,"reps":15,"durationMinutes":null,"distanceKm":null,"restSeconds":0,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":1,"reps":15,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"f02-w1-s4-g4","sourceTitle":"Bloque C","sourceInstructions":"C1 · Remo a un brazo con mancuerna [TH: 1-Arm DB Row] · 3 x 10 por lado\n\nC2 · Face pull [TH: Cable Facepull] · 3 x 15 · descanso 1'30\" tras el par\nOrganización: ejercicios con la misma letra, en el orden de la fuente; conservar las series diferentes cuando estén indicadas.\nDuración del bloque: estimación editorial, no indicada por la fuente.","preparation":false,"sharedSequence":true,"standalone":false},{"title":"Superserie","rounds":2,"restSeconds":60,"estimatedMinutes":12,"durationIsEstimate":true,"instructions":"Completá el par en orden y descansá al terminar.","exercises":[{"catalogId":"biceps-curl-con-barra-z","name":"Curl con barra Z","sourceExerciseName":"Curl con barra Z","trainHeroicName":"EZ Bar Curl","mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":0,"intensity":"","comments":"","prescription":"","priority":"optional","id":"f02-w1-s4-g5-e1","sourceExerciseText":"D1 · Curl con barra Z [TH: EZ Bar Curl] · 2 x 10","sourcePrescription":"2 x 10","timeUnit":"min","distanceUnit":"km","sourceComments":"","sourceDose":{"mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":0,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"simple-dose","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":1,"reps":10,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null},{"catalogId":"triceps-fondos","name":"Fondos","sourceExerciseName":"Fondos","trainHeroicName":"Dips","mode":"reps","sets":1,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":0,"intensity":"","comments":"Podés aumentar hasta 10 repeticiones por serie.","prescription":"","priority":"optional","id":"f02-w1-s4-g5-e2","sourceExerciseText":"D2 · Fondos [TH: Dips] · 2 x 8-10 · descanso 1' tras el par","sourcePrescription":"2 x 8-10 · descanso 1' tras el par","timeUnit":"min","distanceUnit":"km","sourceComments":"Podés aumentar hasta 10 repeticiones por serie.","sourceDose":{"mode":"reps","sets":1,"reps":8,"durationMinutes":null,"distanceKm":null,"restSeconds":0,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"range-baseline","scope":"complete-dose","originalMetrics":{"mode":"reps","sets":1,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null,"atlasFamily":{"id":"triceps-fondos","variant":"Fondos","illustration":"family"}}],"id":"f02-w1-s4-g5","sourceTitle":"Bloque D","sourceInstructions":"D1 · Curl con barra Z [TH: EZ Bar Curl] · 2 x 10\n\nD2 · Fondos [TH: Dips] · 2 x 8-10 · descanso 1' tras el par\nOrganización: ejercicios con la misma letra, en el orden de la fuente; conservar las series diferentes cuando estén indicadas.\nDuración del bloque: estimación editorial, no indicada por la fuente.","preparation":false,"sharedSequence":true,"standalone":false},{"title":"Vuelta a la calma","rounds":1,"restSeconds":null,"estimatedMinutes":3,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"custom","name":"Caminata o bici suave","sourceExerciseName":"Caminata o bici suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"caminata o bici suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","prescription":"","priority":"core","id":"f02-w1-s4-g6-e1","sourceExerciseText":"Vuelta a la calma (3'): caminata o bici suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","sourcePrescription":"Vuelta a la calma (3'): caminata o bici suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","timeUnit":"min","distanceUnit":"km","sourceComments":"caminata o bici suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"timed-preparation","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"f02-w1-s4-g6","sourceTitle":"Vuelta a la calma","sourceInstructions":"Vuelta a la calma (3'): caminata o bici suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).","preparation":true,"sharedSequence":false,"standalone":false}],"sourceSessionText":"A · Press militar de pie [TH: Standing Barbell Press] · 4 x 5 · RPE 7-8 · descanso 2'30\"\nB · Press banca [TH: Bench Press] · 3 x 8 · RPE 7 · descanso 2'30\"\nC1 · Remo a un brazo con mancuerna [TH: 1-Arm DB Row] · 3 x 10 por lado\nC2 · Face pull [TH: Cable Facepull] · 3 x 15 · descanso 1'30\" tras el par\nD1 · Curl con barra Z [TH: EZ Bar Curl] · 2 x 10\nD2 · Fondos [TH: Dips] · 2 x 8-10 · descanso 1' tras el par","durationIsEstimate":true,"id":"f02-w1-s4","sourceTitle":"U2 · UPPER VOLUMEN","sourceInstructions":"Calentamiento (10'): movilidad 4' + activación 2 x 10 + aproximaciones\n(barra x 10, 50% x 5, 70% x 3, 80% x 1-2).\nVuelta a la calma (3'): caminata o bici suave hasta normalizar la respiración.\nSin estiramientos post entreno.\nMovilidad en turno separado (10-15', otro momento del día o día libre):\nmovilidad activa de cadera, tobillo y columna torácica (sin rebotes).\n\nL1 · Lower pesado · 62' · sentadilla en pocas reps.\nU1 · Upper pesado · 60' · press banca y remo pesados.\nL2 · Lower volumen · 65' · peso muerto pesado + sentadilla en más reps.\nU2 · Upper volumen · 60' · press militar + banca en más reps + tracción.\n\nImprescindible: bloques A y B de las 4 sesiones.\nOpcional: C y D.\nRecorte: D > C2 > una serie de C1. Nunca A ni B.\nSi solo puede 3 días: L1, U1 y una sesión combinada con A de L2\n(peso muerto) + A de U2 (press militar).","description":"Trabajo principal: Press militar de pie, Press banca, Remo a un brazo con mancuerna."}],"restDays":[2,5,6],"totalMinutes":247}],"weeklySummary":[{"week":1,"sessions":4,"activeDays":4,"minutes":247}],"profile":"Experiencia mínima (criterio principal)\n- 1 a 2 años de entrenamiento de fuerza con barra.\n- Terminó una etapa de progresión lineal (F01 o similar) y ya no\n  puede subir carga cada sesión.\n- Técnica estable en los 4 básicos y sabe estimar RPE.\n\nMarcas orientativas (NO excluyentes)\n- Sentadilla 1-1,5 x PC · Press banca 0,75-1 x PC · Peso muerto 1,5-2 x PC.\n\nObjetivo\n- Seguir subiendo fuerza con ondulación: cada básico tiene un día\n  pesado y un día de volumen, y la intensidad sube semana a semana.\n\nQué lo distingue de F01 y F03\n- F01: lineal sesión a sesión.\n- F02: ondulante por RPE (sin calcular porcentajes).\n- F03: porcentajes de 1RM y variantes para puntos débiles.\n\nEquipamiento necesario\n- Rack, barra y discos, banco plano/inclinado, barra de dominadas,\n  mancuernas, poleas.","displayTitle":"Fuerza de nivel intermedio"}