{"id":"m01","code":"M01","name":"Acondicionamiento para modelaje","discipline":"modelaje","experience":null,"sport":null,"schemaVersion":2,"status":"francisco-reference","review":{"state":"source-provided","authoredBy":"Francisco Martin","reviewedBy":null,"date":"2026-11-06"},"description":"Ser más fuerte sin sumar volumen muscular, mantener o bajar levemente   medidas, mejorar postura y resistencia aeróbica.","eligibility":"- Ninguna. Quien no corre arranca con correr-caminar (escala INICIAL).","purpose":"- Ser más fuerte sin sumar volumen muscular, mantener o bajar levemente\n  medidas, mejorar postura y resistencia aeróbica.","equipment":["- Barra y discos o mancuernas pesadas, barra de dominadas o jalón,\n  polea, bandas. Lugar para correr o cinta."],"limitations":["Conversión de la fuente proporcionada; Francisco Martin no ha aprobado personalmente esta conversión.","Imprescindible: M1, M2, RUN 1 y RUN 3.\nImportante: M3 y RUN 2.\nOpcional: Z2 extra de M3, caminata del domingo.\nRecorte dentro de la sesión de fuerza: E > D > una serie de C.\nSemana muy cargada: M1 + M2 + RUN 1 + RUN 3.","- Sin barra: sentadilla goblet pesada, peso muerto rumano con mancuernas\n  pesadas, press con mancuernas de pie.\n- Viajes: running + bandas (remo, face pull) + sentadilla búlgara.\n- Impacto: si molesta correr 4 días, cambiar RUN 2 por bici/elíptica\n  con el mismo formato.\n- Si una medida empieza a subir: bajar 1 serie de los ejercicios de esa\n  zona (nunca agregar), y revisar con nutricionista.\n- Duración mínima viable: fuerza 25' (A + B); running 25'.\n- No se cambia: reglas centrales, reps bajas y RPE 7 en fuerza.","1. No aumentar las medidas de BUSTO, CADERA ni CINTURA.\n   · Cadera: sin hipertrofia de glúteo (nada de hip thrust, abducciones,\n     patadas ni volumen alto de glúteo).\n   · Busto: sin volumen de pecho (nada de aperturas ni press en series altas).\n   · Cintura: core solo anti-movimiento; nada de oblicuos ni abdominales\n     con carga.\n2. FUERZA antes que hipertrofia: pocas reps (3-6), pocas series, descansos\n   largos y lejos del fallo (RPE 7). Así se gana fuerza con muy poco\n   crecimiento muscular.\n3. Mucho trabajo AERÓBICO: 4 días de running/cardio por semana.","- No es un plan de descenso de peso rápido. Alimentación y objetivo de\n  peso: con nutricionista. Si aparecen restricciones extremas, cansancio\n  persistente o pérdida del período, frenar y consultar."],"cycleWeeks":1,"periodization":"Fuerza\n- Subir carga cuando todas las series salen a RPE 6 (+2,5 kg en piernas,\n  +1-2 kg en tren superior). NO sumar series ni reps: progresar solo carga.\nRunning (máximo +10% semanal)\n- Semana 1: 15 km · Semana 2: 16,5 · Semana 3: 18 · Semana 4 (descarga): 13.\n- Siguiente ciclo: arrancar en 17 y llegar a 22-25 km.\n- INICIAL: avanzar por tolerancia (como R01) hasta 30' continuos.\nControl\n- Medir busto, cadera y cintura cada 2 semanas (mismo horario y\n  condiciones). Si alguna sube 1 cm o más sostenido 2 controles: bajar\n  volumen de esa zona y revisar con nutricionista.\n- Semana 4: descarga (2 series en fuerza, running -30%).","progression":{"entry":"- Ninguna. Quien no corre arranca con correr-caminar (escala INICIAL).","advance":"Fuerza\n- Subir carga cuando todas las series salen a RPE 6 (+2,5 kg en piernas,\n  +1-2 kg en tren superior). NO sumar series ni reps: progresar solo carga.\nRunning (máximo +10% semanal)\n- Semana 1: 15 km · Semana 2: 16,5 · Semana 3: 18 · Semana 4 (descarga): 13.\n- Siguiente ciclo: arrancar en 17 y llegar a 22-25 km.\n- INICIAL: avanzar por tolerancia (como R01) hasta 30' continuos.\nControl\n- Medir busto, cadera y cintura cada 2 semanas (mismo horario y\n  condiciones). Si alguna sube 1 cm o más sostenido 2 controles: bajar\n  volumen de esa zona y revisar con nutricionista.\n- Semana 4: descarga (2 series en fuerza, running -30%).","deload":"Fuerza\n- Subir carga cuando todas las series salen a RPE 6 (+2,5 kg en piernas,\n  +1-2 kg en tren superior). NO sumar series ni reps: progresar solo carga.\nRunning (máximo +10% semanal)\n- Semana 1: 15 km · Semana 2: 16,5 · Semana 3: 18 · Semana 4 (descarga): 13.\n- Siguiente ciclo: arrancar en 17 y llegar a 22-25 km.\n- INICIAL: avanzar por tolerancia (como R01) hasta 30' continuos.\nControl\n- Medir busto, cadera y cintura cada 2 semanas (mismo horario y\n  condiciones). Si alguna sube 1 cm o más sostenido 2 controles: bajar\n  volumen de esa zona y revisar con nutricionista.\n- Semana 4: descarga (2 series en fuerza, running -30%).","stop":"Lo que NO es esta plantilla\n- No es un plan de descenso de peso rápido. Alimentación y objetivo de\n  peso: con nutricionista. Si aparecen restricciones extremas, cansancio\n  persistente o pérdida del período, frenar y consultar.\n\n- No es un plan de descenso de peso rápido. Alimentación y objetivo de\n  peso: con nutricionista. Si aparecen restricciones extremas, cansancio\n  persistente o pérdida del período, frenar y consultar."},"adaptationRules":{"automatic":[],"manual":["3 sesiones de fuerza (40-45') + 4 aeróbicas · 15-25 km semanales de running\n\nLunes ....... M1 · FUERZA A (piernas + tracción)\nMartes ...... RUN 1 · Z2 (30-40')\nMiércoles ... M2 · FUERZA B (empuje vertical + bisagra + postura)\nJueves ...... RUN 2 · intervalos (fartlek o tempo)\nViernes ..... M3 · FUERZA C (full body + core) + 20' Z2 (bici o trote)\nSábado ...... RUN 3 · fondo Z2 (40-65')\nDomingo ..... Descanso o caminata 45'\n\nReglas\n- Fuerza de piernas (M1) lejos de los intervalos (RUN 2).\n- Semana de trabajo/fotos: M1 + M2 + RUN 1 + RUN 3; nada nuevo ni\n  pesado 48 h antes.","Imprescindible: M1, M2, RUN 1 y RUN 3.\nImportante: M3 y RUN 2.\nOpcional: Z2 extra de M3, caminata del domingo.\nRecorte dentro de la sesión de fuerza: E > D > una serie de C.\nSemana muy cargada: M1 + M2 + RUN 1 + RUN 3.","- Sin barra: sentadilla goblet pesada, peso muerto rumano con mancuernas\n  pesadas, press con mancuernas de pie.\n- Viajes: running + bandas (remo, face pull) + sentadilla búlgara.\n- Impacto: si molesta correr 4 días, cambiar RUN 2 por bici/elíptica\n  con el mismo formato.\n- Si una medida empieza a subir: bajar 1 serie de los ejercicios de esa\n  zona (nunca agregar), y revisar con nutricionista.\n- Duración mínima viable: fuerza 25' (A + B); running 25'.\n- No se cambia: reglas centrales, reps bajas y RPE 7 en fuerza."],"forbidden":["- No se cambia: reglas centrales, reps bajas y RPE 7 en fuerza.","1. No aumentar las medidas de BUSTO, CADERA ni CINTURA.\n   · Cadera: sin hipertrofia de glúteo (nada de hip thrust, abducciones,\n     patadas ni volumen alto de glúteo).\n   · Busto: sin volumen de pecho (nada de aperturas ni press en series altas).\n   · Cintura: core solo anti-movimiento; nada de oblicuos ni abdominales\n     con carga.\n2. FUERZA antes que hipertrofia: pocas reps (3-6), pocas series, descansos\n   largos y lejos del fallo (RPE 7). Así se gana fuerza con muy poco\n   crecimiento muscular.\n3. Mucho trabajo AERÓBICO: 4 días de running/cardio por semana."]},"exerciseAlternatives":[],"sourceIds":[],"sourceDocument":{"filename":"M01_Modelaje.txt","text":"==========================================================\nM01 · MODELAJE\nFrancisco Martín · Biblioteca de plantillas v1\nPlantilla sin niveles: cada ejercicio trae escalas\n==========================================================\n\nNotación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- RPE = esfuerzo percibido 1-10 (RPE 7 = quedan 3 reps).\n- Z2 = trote conversacional (RPE 3-4). Escalas: INICIAL / ESTÁNDAR / AVANZADA.\n- Duración máxima de cada sesión: 50 minutos (fondo hasta 60').\n\nREGLAS CENTRALES DE ESTA PLANTILLA\n1. No aumentar las medidas de BUSTO, CADERA ni CINTURA.\n   · Cadera: sin hipertrofia de glúteo (nada de hip thrust, abducciones,\n     patadas ni volumen alto de glúteo).\n   · Busto: sin volumen de pecho (nada de aperturas ni press en series altas).\n   · Cintura: core solo anti-movimiento; nada de oblicuos ni abdominales\n     con carga.\n2. FUERZA antes que hipertrofia: pocas reps (3-6), pocas series, descansos\n   largos y lejos del fallo (RPE 7). Así se gana fuerza con muy poco\n   crecimiento muscular.\n3. Mucho trabajo AERÓBICO: 4 días de running/cardio por semana.\n\n\n----------------------------------------------------------\n1. PERFIL\n----------------------------------------------------------\nA quién apunta\n- Modelos que necesitan mantener medidas (busto, cadera, cintura)\n  y verse en forma: fuerza, postura, capacidad aeróbica y energía.\n\nExperiencia mínima\n- Ninguna. Quien no corre arranca con correr-caminar (escala INICIAL).\n\nObjetivo\n- Ser más fuerte sin sumar volumen muscular, mantener o bajar levemente\n  medidas, mejorar postura y resistencia aeróbica.\n\nLo que NO es esta plantilla\n- No es un plan de descenso de peso rápido. Alimentación y objetivo de\n  peso: con nutricionista. Si aparecen restricciones extremas, cansancio\n  persistente o pérdida del período, frenar y consultar.\n\nEquipamiento necesario\n- Barra y discos o mancuernas pesadas, barra de dominadas o jalón,\n  polea, bandas. Lugar para correr o cinta.\n\n\n----------------------------------------------------------\n2. CALENDARIO\n----------------------------------------------------------\n3 sesiones de fuerza (40-45') + 4 aeróbicas · 15-25 km semanales de running\n\nLunes ....... M1 · FUERZA A (piernas + tracción)\nMartes ...... RUN 1 · Z2 (30-40')\nMiércoles ... M2 · FUERZA B (empuje vertical + bisagra + postura)\nJueves ...... RUN 2 · intervalos (fartlek o tempo)\nViernes ..... M3 · FUERZA C (full body + core) + 20' Z2 (bici o trote)\nSábado ...... RUN 3 · fondo Z2 (40-60')\nDomingo ..... Descanso o caminata 45'\n\nReglas\n- Fuerza de piernas (M1) lejos de los intervalos (RUN 2).\n- Semana de trabajo/fotos: M1 + M2 + RUN 1 + RUN 3; nada nuevo ni\n  pesado 48 h antes.\n\n\n----------------------------------------------------------\n3. SESIONES\n----------------------------------------------------------\nCalentamiento fuerza (8'): 3' cardio suave + movilidad de cadera y\ntorácica + activación con banda (remo y face pull 2 x 15) +\naproximaciones del primer ejercicio.\nCalentamiento running (8'): caminata rápida + trote suave + 3 progresivos.\nVuelta a la calma (3-5'): caminata suave. Sin estiramientos.\nMovilidad en turno separado (10-15'): tobillo, cadera, torácica, hombro.\n\nM1 · 42' · fuerza de piernas y tracción en pocas reps.\nM2 · 42' · press vertical, bisagra, espalda alta y postura.\nM3 · 40' + 20' Z2 · fuerza global moderada y core.\nRUN 1 · 35-45' · base aeróbica.\nRUN 2 · 35-40' · capacidad aeróbica a ritmo más alto.\nRUN 3 · 45-65' · resistencia aeróbica.\n\n\n----------------------------------------------------------\n4. EJERCICIOS\n----------------------------------------------------------\n\nM1 · Fuerza A (piernas + tracción)\n..........................................................\nA · Sentadilla (goblet → trasera) [TH: Back Squat] · 3 x 4-5 · RPE 7 · descanso 2'30\"\n    INICIAL: goblet 3 x 6 · AVANZADA: trasera con barra\n    Pocas series a propósito: fuerza sin volumen.\nB · Dominadas o jalón pesado [TH: Pull-Up] · 4 x 4-6 · RPE 7-8 · descanso 2'\n    INICIAL: jalón · AVANZADA: con lastre\nC · Remo con barra o mancuerna [TH: Bent Over Row] · 3 x 6 · RPE 7 · descanso 1'30\"\nD · Gemelos pesados [TH: Standing Calf Raise] · 3 x 8 · descanso 1'\nE · Plancha frontal [TH: Plank] · 3 x 30-40\"\n\nM2 · Fuerza B (empuje vertical + bisagra + postura)\n..........................................................\nA · Press militar de pie [TH: Standing Barbell Press] · 4 x 4-5 · RPE 7 · descanso 2'\n    (hombro, no pecho)\nB · Peso muerto (trap bar o rumano) [TH: Trap Bar Deadlift] · 3 x 4 · RPE 7 · descanso 2'30\"\n    Pocas series: fuerza de cadena posterior sin volumen de glúteo.\nC1 · Face pull [TH: Cable Facepull] · 3 x 12 · RPE 7\nC2 · Pájaros [TH: Rear Delt Fly] · 3 x 12 · descanso 1' tras el par\nD · Paseo del granjero pesado [TH: Farmer Carry] · 3 x 30 m · postura alta\nE · Pallof press [TH: Pallof Press] · 3 x 10 por lado\n\nM3 · Fuerza C (full body + core) + Z2\n..........................................................\nA · Sentadilla búlgara [TH: DB Bulgarian Split Squat] · 3 x 5 por pierna · RPE 7 · descanso 1'30\"\nB · Remo invertido en TRX o polea [TH: TRX Row] · 3 x 8 · RPE 7\nC · Flexiones (pocas reps) [TH: Push-Up] · 3 x 5-6 · descanso 1'\n    Fuerza de empuje con mínimo estímulo de pecho.\nD1 · Dead bug [TH: Dead Bug] · 3 x 8 por lado\nD2 · Bird dog [TH: Bird Dog] · 3 x 8 por lado\nE · 20' Z2 en bici, elíptica o trote suave\n\nRUN 1 · Z2\n..........................................................\nINICIAL: 6 x (3' trote + 1' caminar) → hasta 30' continuos.\nESTÁNDAR/AVANZADA: 30-40' en Z2 + 4 progresivos de 20\". (~5-7 km)\n\nRUN 2 · Intervalos\n..........................................................\nINICIAL: 8 x (1' trote más rápido + 2' caminar).\nESTÁNDAR: 8' suave + 6 x (2' a RPE 7 + 2' suave) + 5' suave. (~5-6 km)\nAVANZADA: 10' suave + 3 x 8' tempo (RPE 6-7), rec 2' + 5' suave. (~7 km)\n\nRUN 3 · Fondo Z2\n..........................................................\nINICIAL: 40' alternando 5' trote + 1' caminar.\nESTÁNDAR: 45-50' Z2. (~7-8 km)\nAVANZADA: 60' Z2. (~10 km)\n\n\n----------------------------------------------------------\n5. PRIORIDADES\n----------------------------------------------------------\nImprescindible: M1, M2, RUN 1 y RUN 3.\nImportante: M3 y RUN 2.\nOpcional: Z2 extra de M3, caminata del domingo.\nRecorte dentro de la sesión de fuerza: E > D > una serie de C.\nSemana muy cargada: M1 + M2 + RUN 1 + RUN 3.\n\n\n----------------------------------------------------------\n6. ADAPTACIONES PERMITIDAS\n----------------------------------------------------------\n- Sin barra: sentadilla goblet pesada, peso muerto rumano con mancuernas\n  pesadas, press con mancuernas de pie.\n- Viajes: running + bandas (remo, face pull) + sentadilla búlgara.\n- Impacto: si molesta correr 4 días, cambiar RUN 2 por bici/elíptica\n  con el mismo formato.\n- Si una medida empieza a subir: bajar 1 serie de los ejercicios de esa\n  zona (nunca agregar), y revisar con nutricionista.\n- Duración mínima viable: fuerza 25' (A + B); running 25'.\n- No se cambia: reglas centrales, reps bajas y RPE 7 en fuerza.\n\n\n----------------------------------------------------------\n7. PROGRESIÓN\n----------------------------------------------------------\nFuerza\n- Subir carga cuando todas las series salen a RPE 6 (+2,5 kg en piernas,\n  +1-2 kg en tren superior). NO sumar series ni reps: progresar solo carga.\nRunning (máximo +10% semanal)\n- Semana 1: 15 km · Semana 2: 17 · Semana 3: 19 · Semana 4 (descarga): 13.\n- Siguiente ciclo: arrancar en 17 y llegar a 22-25 km.\n- INICIAL: avanzar por tolerancia (como R01) hasta 30' continuos.\nControl\n- Medir busto, cadera y cintura cada 2 semanas (mismo horario y\n  condiciones). Si alguna sube 1 cm o más sostenido 2 controles: bajar\n  volumen de esa zona y revisar con nutricionista.\n- Semana 4: descarga (2 series en fuerza, running -30%).\n\n\n----------------------------------------------------------\n8. FUNDAMENTOS\n----------------------------------------------------------\n1. Fuerza sin hipertrofia: la fuerza mejora sobre todo con cargas altas,\n   mientras que la hipertrofia depende del volumen; para la fuerza los\n   rendimientos decrecen antes, así que pocas series pesadas alcanzan.\n   Por eso 3-4 series de 4-6 reps a RPE 7 y sin sumar volumen.\n   · Pelland y col. 2025, Sports Med. doi.org/10.1007/s40279-025-02344-w\n   · Lopez y col. 2021 (cargas altas = más 1RM). doi.org/10.1139/apnm-2021-0515\n   · ACSM 2026 (hipertrofia mayor con 10+ series semanales; aquí se\n     queda por debajo en glúteo, pecho y oblicuos).\n     doi.org/10.1249/MSS.0000000000003897\n2. Lejos del fallo: ir al fallo suma algo de hipertrofia; aquí se evita.\n   · Estudio 2025, Med Sci Sports Exerc. doi.org/10.1249/MSS.0000000000003728\n3. Running con distribución piramidal (mayoría Z2) y progresión ≤10%.\n   · Rosenblat y col. 2025. doi.org/10.1007/s40279-024-02149-3\n   · Nielsen y col. 2014. doi.org/10.2519/jospt.2014.5164\n4. El trabajo aeróbico concurrente puede atenuar algo la fuerza de piernas,\n   un efecto aceptable acá porque el objetivo no es la hipertrofia.\n   · Huiberts y col. 2024. doi.org/10.1007/s40279-023-01943-9\n\nAclaración\n- No hay estudios específicos de entrenamiento para modelos; la\n  plantilla aplica estos principios con criterio de Francisco Martín.\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3\n","correctedText":"==========================================================\nM01 · MODELAJE\nFrancisco Martín · Biblioteca de plantillas v1\nPlantilla sin niveles: cada ejercicio trae escalas\n==========================================================\n\nNotación\n- Nombre del ejercicio en castellano [TH: nombre en TrainHeroic].\n- RPE = esfuerzo percibido 1-10 (RPE 7 = quedan 3 reps).\n- Z2 = trote conversacional (RPE 3-4). Escalas: INICIAL / ESTÁNDAR / AVANZADA.\n- Duración máxima de cada sesión: 50 minutos (fondo hasta 65').\n\nREGLAS CENTRALES DE ESTA PLANTILLA\n1. No aumentar las medidas de BUSTO, CADERA ni CINTURA.\n   · Cadera: sin hipertrofia de glúteo (nada de hip thrust, abducciones,\n     patadas ni volumen alto de glúteo).\n   · Busto: sin volumen de pecho (nada de aperturas ni press en series altas).\n   · Cintura: core solo anti-movimiento; nada de oblicuos ni abdominales\n     con carga.\n2. FUERZA antes que hipertrofia: pocas reps (3-6), pocas series, descansos\n   largos y lejos del fallo (RPE 7). Así se gana fuerza con muy poco\n   crecimiento muscular.\n3. Mucho trabajo AERÓBICO: 4 días de running/cardio por semana.\n\n\n----------------------------------------------------------\n1. PERFIL\n----------------------------------------------------------\nA quién apunta\n- Modelos que necesitan mantener medidas (busto, cadera, cintura)\n  y verse en forma: fuerza, postura, capacidad aeróbica y energía.\n\nExperiencia mínima\n- Ninguna. Quien no corre arranca con correr-caminar (escala INICIAL).\n\nObjetivo\n- Ser más fuerte sin sumar volumen muscular, mantener o bajar levemente\n  medidas, mejorar postura y resistencia aeróbica.\n\nLo que NO es esta plantilla\n- No es un plan de descenso de peso rápido. Alimentación y objetivo de\n  peso: con nutricionista. Si aparecen restricciones extremas, cansancio\n  persistente o pérdida del período, frenar y consultar.\n\nEquipamiento necesario\n- Barra y discos o mancuernas pesadas, barra de dominadas o jalón,\n  polea, bandas. Lugar para correr o cinta.\n\n\n----------------------------------------------------------\n2. CALENDARIO\n----------------------------------------------------------\n3 sesiones de fuerza (40-45') + 4 aeróbicas · 15-25 km semanales de running\n\nLunes ....... M1 · FUERZA A (piernas + tracción)\nMartes ...... RUN 1 · Z2 (30-40')\nMiércoles ... M2 · FUERZA B (empuje vertical + bisagra + postura)\nJueves ...... RUN 2 · intervalos (fartlek o tempo)\nViernes ..... M3 · FUERZA C (full body + core) + 20' Z2 (bici o trote)\nSábado ...... RUN 3 · fondo Z2 (40-65')\nDomingo ..... Descanso o caminata 45'\n\nReglas\n- Fuerza de piernas (M1) lejos de los intervalos (RUN 2).\n- Semana de trabajo/fotos: M1 + M2 + RUN 1 + RUN 3; nada nuevo ni\n  pesado 48 h antes.\n\n\n----------------------------------------------------------\n3. SESIONES\n----------------------------------------------------------\nCalentamiento fuerza (8'): 3' cardio suave + movilidad de cadera y\ntorácica + activación con banda (remo y face pull 2 x 15) +\naproximaciones del primer ejercicio.\nCalentamiento running (8'): caminata rápida + trote suave + 3 progresivos.\nVuelta a la calma (3-5'): caminata suave. Sin estiramientos.\nMovilidad en turno separado (10-15'): tobillo, cadera, torácica, hombro.\n\nM1 · 42' · fuerza de piernas y tracción en pocas reps.\nM2 · 42' · press vertical, bisagra, espalda alta y postura.\nM3 · 40' + 20' Z2 · fuerza global moderada y core.\nRUN 1 · 35-45' · base aeróbica.\nRUN 2 · 35-40' · capacidad aeróbica a ritmo más alto.\nRUN 3 · 45-65' · resistencia aeróbica.\n\n\n----------------------------------------------------------\n4. EJERCICIOS\n----------------------------------------------------------\n\nM1 · Fuerza A (piernas + tracción)\n..........................................................\nA · Sentadilla (goblet → trasera) [TH: Back Squat] · 3 x 4-5 · RPE 7 · descanso 2'30\"\n    INICIAL: goblet 3 x 6 · AVANZADA: trasera con barra\n    Pocas series a propósito: fuerza sin volumen.\nB · Dominadas o jalón pesado [TH: Pull-Up] · 4 x 4-6 · RPE 7-8 · descanso 2'\n    INICIAL: jalón · AVANZADA: con lastre\nC · Remo con barra o mancuerna [TH: Bent Over Row] · 3 x 6 · RPE 7 · descanso 1'30\"\nD · Gemelos pesados [TH: Standing Calf Raise] · 3 x 8 · descanso 1'\nE · Plancha frontal [TH: Plank] · 3 x 30-40\"\n\nM2 · Fuerza B (empuje vertical + bisagra + postura)\n..........................................................\nA · Press militar de pie [TH: Standing Barbell Press] · 4 x 4-5 · RPE 7 · descanso 2'\n    (hombro, no pecho)\nB · Peso muerto (trap bar o rumano) [TH: Trap Bar Deadlift] · 3 x 4 · RPE 7 · descanso 2'30\"\n    Pocas series: fuerza de cadena posterior sin volumen de glúteo.\nC1 · Face pull [TH: Cable Facepull] · 3 x 12 · RPE 7\nC2 · Pájaros [TH: Rear Delt Fly] · 3 x 12 · descanso 1' tras el par\nD · Paseo del granjero pesado [TH: Farmer Carry] · 3 x 30 m · postura alta\nE · Pallof press [TH: Pallof Press] · 3 x 10 por lado\n\nM3 · Fuerza C (full body + core) + Z2\n..........................................................\nA · Sentadilla búlgara [TH: DB Bulgarian Split Squat] · 3 x 5 por pierna · RPE 7 · descanso 1'30\"\nB · Remo invertido en TRX o polea [TH: TRX Row] · 3 x 8 · RPE 7\nC · Flexiones (pocas reps) [TH: Push-Up] · 3 x 5-6 · descanso 1'\n    Fuerza de empuje con mínimo estímulo de pecho.\nD1 · Dead bug [TH: Dead Bug] · 3 x 8 por lado\nD2 · Bird dog [TH: Bird Dog] · 3 x 8 por lado\nE · 20' Z2 en bici, elíptica o trote suave\n\nRUN 1 · Z2\n..........................................................\nINICIAL: 6 x (3' trote + 1' caminar) → hasta 30' continuos.\nESTÁNDAR/AVANZADA: 30-40' en Z2 + 4 progresivos de 20\". (~5-7 km)\n\nRUN 2 · Intervalos\n..........................................................\nINICIAL: 8 x (1' trote más rápido + 2' caminar).\nESTÁNDAR: 8' suave + 6 x (2' a RPE 7 + 2' suave) + 5' suave. (~5-6 km)\nAVANZADA: 10' suave + 3 x 8' tempo (RPE 6-7), rec 2' + 5' suave. (~7 km)\n\nRUN 3 · Fondo Z2\n..........................................................\nINICIAL: 40' alternando 5' trote + 1' caminar.\nESTÁNDAR: 45-50' Z2. (~7-8 km)\nAVANZADA: 60' Z2. (~10 km)\n\n\n----------------------------------------------------------\n5. PRIORIDADES\n----------------------------------------------------------\nImprescindible: M1, M2, RUN 1 y RUN 3.\nImportante: M3 y RUN 2.\nOpcional: Z2 extra de M3, caminata del domingo.\nRecorte dentro de la sesión de fuerza: E > D > una serie de C.\nSemana muy cargada: M1 + M2 + RUN 1 + RUN 3.\n\n\n----------------------------------------------------------\n6. ADAPTACIONES PERMITIDAS\n----------------------------------------------------------\n- Sin barra: sentadilla goblet pesada, peso muerto rumano con mancuernas\n  pesadas, press con mancuernas de pie.\n- Viajes: running + bandas (remo, face pull) + sentadilla búlgara.\n- Impacto: si molesta correr 4 días, cambiar RUN 2 por bici/elíptica\n  con el mismo formato.\n- Si una medida empieza a subir: bajar 1 serie de los ejercicios de esa\n  zona (nunca agregar), y revisar con nutricionista.\n- Duración mínima viable: fuerza 25' (A + B); running 25'.\n- No se cambia: reglas centrales, reps bajas y RPE 7 en fuerza.\n\n\n----------------------------------------------------------\n7. PROGRESIÓN\n----------------------------------------------------------\nFuerza\n- Subir carga cuando todas las series salen a RPE 6 (+2,5 kg en piernas,\n  +1-2 kg en tren superior). NO sumar series ni reps: progresar solo carga.\nRunning (máximo +10% semanal)\n- Semana 1: 15 km · Semana 2: 16,5 · Semana 3: 18 · Semana 4 (descarga): 13.\n- Siguiente ciclo: arrancar en 17 y llegar a 22-25 km.\n- INICIAL: avanzar por tolerancia (como R01) hasta 30' continuos.\nControl\n- Medir busto, cadera y cintura cada 2 semanas (mismo horario y\n  condiciones). Si alguna sube 1 cm o más sostenido 2 controles: bajar\n  volumen de esa zona y revisar con nutricionista.\n- Semana 4: descarga (2 series en fuerza, running -30%).\n\n\n----------------------------------------------------------\n8. FUNDAMENTOS\n----------------------------------------------------------\n1. Fuerza sin hipertrofia: la fuerza mejora sobre todo con cargas altas,\n   mientras que la hipertrofia depende del volumen; para la fuerza los\n   rendimientos decrecen antes, así que pocas series pesadas alcanzan.\n   Por eso 3-4 series de 4-6 reps a RPE 7 y sin sumar volumen.\n   · Pelland y col. 2025, Sports Med. doi.org/10.1007/s40279-025-02344-w\n   · Lopez y col. 2021 (cargas altas = más 1RM). doi.org/10.1139/apnm-2021-0515\n   · ACSM 2026 (hipertrofia mayor con 10+ series semanales; aquí se\n     queda por debajo en glúteo, pecho y oblicuos).\n     doi.org/10.1249/MSS.0000000000003897\n2. Lejos del fallo: ir al fallo suma algo de hipertrofia; aquí se evita.\n   · Estudio 2025, Med Sci Sports Exerc. doi.org/10.1249/MSS.0000000000003728\n3. Running con distribución piramidal (mayoría Z2) y progresión ≤10%.\n   · Rosenblat y col. 2025. doi.org/10.1007/s40279-024-02149-3\n   · Nielsen y col. 2014. doi.org/10.2519/jospt.2014.5164\n4. El trabajo aeróbico concurrente puede atenuar algo la fuerza de piernas,\n   un efecto aceptable acá porque el objetivo no es la hipertrofia.\n   · Huiberts y col. 2024. doi.org/10.1007/s40279-023-01943-9\n\nAclaración\n- No hay estudios específicos de entrenamiento para modelos; la\n  plantilla aplica estos principios con criterio de Francisco Martín.\n\nMovilidad en turno separado (sin estiramiento post entreno)\n- El estiramiento post entreno no reduce el dolor muscular ni acelera\n  la recuperación.\n  · Herbert y col. 2011, Cochrane. doi.org/10.1002/14651858.CD004577.pub3\n"},"editorialCorrections":[{"before":"50 minutos (fondo hasta 60').","after":"50 minutos (fondo hasta 65').","reason":"Unificar el máximo del fondo con la duración RUN 3 de 45-65 minutos."},{"before":"fondo Z2 (40-60')","after":"fondo Z2 (40-65')","reason":"Unificar el máximo del fondo en 65 minutos."},{"before":"Semana 1: 15 km · Semana 2: 17 · Semana 3: 19 · Semana 4 (descarga): 13.","after":"Semana 1: 15 km · Semana 2: 16,5 · Semana 3: 18 · Semana 4 (descarga): 13.","reason":"Resolver la contradicción con el máximo +10% semanal (15 → 16,5 → 18 → 13 km)."}],"scheduling":{"minimumRestDays":0,"constraints":"3 sesiones de fuerza (40-45') + 4 aeróbicas · 15-25 km semanales de running\n\nLunes ....... 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indicada por la fuente.","preparation":false,"sharedSequence":false,"standalone":true},{"title":"","rounds":1,"restSeconds":null,"estimatedMinutes":8,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"core-plancha","name":"Plancha frontal","sourceExerciseName":"Plancha frontal","trainHeroicName":"Plank","mode":"time","sets":3,"reps":null,"durationMinutes":0.5,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Extendé cada serie hasta 40 s.","prescription":"","priority":"core","id":"m01-w1-s1-g6-e1","sourceExerciseText":"E · Plancha frontal [TH: Plank] · 3 x 30-40\"","sourcePrescription":"3 x 30-40\"","timeUnit":"s","distanceUnit":"km","sourceComments":"Extendé cada serie hasta 40 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Sin estiramientos.\nExtendé la vuelta a la calma hasta 5 min.","prescription":"","priority":"core","id":"m01-w1-s5-g3-e1","sourceExerciseText":"Vuelta a la calma (3-5'): caminata suave. Sin estiramientos.","sourcePrescription":"Vuelta a la calma (3-5'): caminata suave. Sin estiramientos.","timeUnit":"min","distanceUnit":"km","sourceComments":"Caminata suave. Sin estiramientos.\nExtendé la vuelta a la calma hasta 5 min.","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"range-preparation","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"m01-w1-s5-g3","sourceTitle":"Vuelta a la calma","sourceInstructions":"Vuelta a la calma (3-5'): caminata suave. Sin estiramientos.","preparation":true,"sharedSequence":false,"standalone":false}],"sourceSessionText":"INICIAL: 8 x (1' trote más rápido + 2' caminar).\nESTÁNDAR: 8' suave + 6 x (2' a RPE 7 + 2' suave) + 5' suave. (~5-6 km)\nAVANZADA: 10' suave + 3 x 8' tempo (RPE 6-7), rec 2' + 5' suave. (~7 km)","durationIsEstimate":true,"id":"m01-w1-s5","sourceTitle":"RUN 2 · Intervalos","sourceInstructions":"Calentamiento fuerza (8'): 3' cardio suave + movilidad de cadera y\ntorácica + activación con banda (remo y face pull 2 x 15) +\naproximaciones del primer ejercicio.\nCalentamiento running (8'): caminata rápida + trote suave + 3 progresivos.\nVuelta a la calma (3-5'): caminata suave. Sin estiramientos.\nMovilidad en turno separado (10-15'): tobillo, cadera, torácica, hombro.\n\nM1 · 42' · fuerza de piernas y tracción en pocas reps.\nM2 · 42' · press vertical, bisagra, espalda alta y postura.\nM3 · 40' + 20' Z2 · fuerza global moderada y core.\nRUN 1 · 35-45' · base aeróbica.\nRUN 2 · 35-40' · capacidad aeróbica a ritmo más alto.\nRUN 3 · 45-65' · resistencia aeróbica.\n\nImprescindible: M1, M2, RUN 1 y RUN 3.\nImportante: M3 y RUN 2.\nOpcional: Z2 extra de M3, caminata del domingo.\nRecorte dentro de la sesión de fuerza: E > D > una serie de C.\nSemana muy cargada: M1 + M2 + RUN 1 + RUN 3.","description":"Alterná tramos de carrera a mayor ritmo y recuperaciones suaves."},{"title":"Fondo suave","day":5,"slot":"am","minutes":65,"minimumMinutes":25,"intensity":"Según la prescripción original de cada ejercicio.","instructions":"Carrera suave más larga; elegí la escala indicada para tu nivel.","priority":"core","groups":[{"title":"Calentamiento","rounds":1,"restSeconds":null,"estimatedMinutes":8,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"custom","name":"Caminata rápida, trote suave y progresivos","sourceExerciseName":"Caminata rápida, trote suave y progresivos","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":8,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"caminata rápida + trote suave + 3 progresivos.","prescription":"","priority":"core","id":"m01-w1-s6-g1-e1","sourceExerciseText":"Calentamiento running (8'): caminata rápida + trote suave + 3 progresivos.","sourcePrescription":"Calentamiento running (8'): caminata rápida + trote suave + 3 progresivos.","timeUnit":"min","distanceUnit":"km","sourceComments":"caminata rápida + trote suave + 3 progresivos.","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":8,"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":8,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"m01-w1-s6-g1","sourceTitle":"Calentamiento","sourceInstructions":"Calentamiento running (8'): caminata rápida + trote suave + 3 progresivos.","preparation":true,"sharedSequence":false,"standalone":false},{"title":"","rounds":1,"restSeconds":null,"estimatedMinutes":53,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"running-run","name":"Fondo suave","sourceExerciseName":"RUN 3 · Fondo Z2","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":45,"distanceKm":null,"restSeconds":0,"intensity":"","comments":"La dosis cargada corresponde a la escala estándar. Opciones de la fuente:\nINICIAL: 40' alternando 5' trote + 1' caminar.\nESTÁNDAR: 45-50' Z2. (~7-8 km)\nAVANZADA: 60' Z2. (~10 km)\nExtendé el fondo estándar hasta 50 min.","prescription":"","priority":"core","id":"m01-w1-s6-g2-e1","sourceExerciseText":"INICIAL: 40' alternando 5' trote + 1' caminar.\nESTÁNDAR: 45-50' Z2. (~7-8 km)\nAVANZADA: 60' Z2. (~10 km)","sourcePrescription":"INICIAL: 40' alternando 5' trote + 1' caminar.\nESTÁNDAR: 45-50' Z2. (~7-8 km)\nAVANZADA: 60' Z2. (~10 km)","timeUnit":"min","distanceUnit":"km","sourceComments":"La dosis cargada corresponde a la escala estándar. Opciones de la fuente:\nINICIAL: 40' alternando 5' trote + 1' caminar.\nESTÁNDAR: 45-50' Z2. (~7-8 km)\nAVANZADA: 60' Z2. (~10 km)\nExtendé el fondo estándar hasta 50 min.","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":45,"distanceKm":null,"restSeconds":0,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"running-scales","scope":"standard-scale","originalMetrics":{"mode":"time","sets":null,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"m01-w1-s6-g2","sourceTitle":"Prescripción por escala","sourceInstructions":"INICIAL: 40' alternando 5' trote + 1' caminar.\nESTÁNDAR: 45-50' Z2. (~7-8 km)\nAVANZADA: 60' Z2. (~10 km)","preparation":false,"sharedSequence":false,"standalone":true},{"title":"Vuelta a la calma","rounds":1,"restSeconds":null,"estimatedMinutes":4,"durationIsEstimate":true,"instructions":"","exercises":[{"catalogId":"conditioning-walk","name":"Caminata suave","sourceExerciseName":"Caminata suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Caminata suave. Sin estiramientos.\nExtendé la vuelta a la calma hasta 5 min.","prescription":"","priority":"core","id":"m01-w1-s6-g3-e1","sourceExerciseText":"Vuelta a la calma (3-5'): caminata suave. Sin estiramientos.","sourcePrescription":"Vuelta a la calma (3-5'): caminata suave. Sin estiramientos.","timeUnit":"min","distanceUnit":"km","sourceComments":"Caminata suave. Sin estiramientos.\nExtendé la vuelta a la calma hasta 5 min.","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":3,"distanceKm":null,"restSeconds":null,"timeUnit":"min","distanceUnit":"km","rpe":null},"nativeNormalization":{"version":1,"rule":"range-preparation","scope":"complete-dose","originalMetrics":{"mode":"time","sets":1,"reps":null,"durationMinutes":null,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"m01-w1-s6-g3","sourceTitle":"Vuelta a la calma","sourceInstructions":"Vuelta a la calma (3-5'): caminata suave. Sin estiramientos.","preparation":true,"sharedSequence":false,"standalone":false}],"sourceSessionText":"INICIAL: 40' alternando 5' trote + 1' caminar.\nESTÁNDAR: 45-50' Z2. (~7-8 km)\nAVANZADA: 60' Z2. (~10 km)","durationIsEstimate":true,"id":"m01-w1-s6","sourceTitle":"RUN 3 · Fondo Z2","sourceInstructions":"Calentamiento fuerza (8'): 3' cardio suave + movilidad de cadera y\ntorácica + activación con banda (remo y face pull 2 x 15) +\naproximaciones del primer ejercicio.\nCalentamiento running (8'): caminata rápida + trote suave + 3 progresivos.\nVuelta a la calma (3-5'): caminata suave. Sin estiramientos.\nMovilidad en turno separado (10-15'): tobillo, cadera, torácica, hombro.\n\nM1 · 42' · fuerza de piernas y tracción en pocas reps.\nM2 · 42' · press vertical, bisagra, espalda alta y postura.\nM3 · 40' + 20' Z2 · fuerza global moderada y core.\nRUN 1 · 35-45' · base aeróbica.\nRUN 2 · 35-40' · capacidad aeróbica a ritmo más alto.\nRUN 3 · 45-65' · resistencia aeróbica.\n\nImprescindible: M1, M2, RUN 1 y RUN 3.\nImportante: M3 y RUN 2.\nOpcional: Z2 extra de M3, caminata del domingo.\nRecorte dentro de la sesión de fuerza: E > D > una serie de C.\nSemana muy cargada: M1 + M2 + RUN 1 + RUN 3.","description":"Carrera suave más larga; elegí la escala indicada para tu nivel."},{"title":"Cardio suave adicional","day":4,"slot":"pm","minutes":20,"minimumMinutes":20,"intensity":"Z2","instructions":"Cardio suave adicional y opcional después de la sesión de fuerza.","priority":"optional","durationIsEstimate":false,"groups":[{"title":"","rounds":1,"restSeconds":null,"estimatedMinutes":20,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"custom","name":"Bici, elíptica o trote suave","sourceExerciseName":"Bici, elíptica o trote suave","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":20,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"E · 20' Z2 en bici, elíptica o trote suave","prescription":"","priority":"core","id":"m01-w1-s7-g1-e1","sourceExerciseText":"E · 20' Z2 en bici, elíptica o trote suave","sourcePrescription":"E · 20' Z2 en bici, elíptica o trote suave","timeUnit":"min","distanceUnit":"km","sourceComments":"E · 20' Z2 en bici, elíptica o trote suave","sourceDose":{"mode":"time","sets":1,"reps":null,"durationMinutes":20,"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":20,"distanceKm":null,"restSeconds":null}},"rpe":null}],"id":"m01-w1-s7-g1","sourceTitle":"Aeróbico Z2","sourceInstructions":"E · 20' Z2 en bici, elíptica o trote suave","preparation":false,"sharedSequence":false,"standalone":true}],"id":"m01-w1-s7","sourceTitle":"M3 · Z2 extra","sourceInstructions":"E · 20' Z2 en bici, elíptica o trote suave\nOpcional: Z2 extra de M3.","description":"Cardio suave adicional y opcional después de la sesión de fuerza."},{"title":"Caminata del domingo","day":6,"slot":"am","minutes":45,"minimumMinutes":45,"intensity":"Caminata","instructions":"Una caminata opcional para el domingo.","priority":"optional","durationIsEstimate":false,"groups":[{"title":"","rounds":1,"restSeconds":null,"estimatedMinutes":45,"durationIsEstimate":false,"instructions":"","exercises":[{"catalogId":"conditioning-walk","name":"Caminata","sourceExerciseName":"Caminata","trainHeroicName":null,"mode":"time","sets":1,"reps":null,"durationMinutes":45,"distanceKm":null,"restSeconds":null,"intensity":"","comments":"Domingo ..... 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Lugar para correr o cinta.","displayTitle":"Acondicionamiento para modelaje"}