Sin fatiga: memoria muscular en los est谩ticos de la Calistenia 馃馃挭
Without fatigue: muscle memory in static calisthenics exercises 馃馃挭
Voy a hablarles sobre lo que fue mi rutina de entrenamiento, enfocada principalmente en la propiocepci贸n de los est谩ticos. El objetivo era ganar memoria muscular y prepararme adecuadamente sin fatigarme, de cara a la pr贸xima competencia. En esta publicaci贸n les contar茅 qu茅 ejercicios realic茅 en este entrenamiento de calistenia, que tuvo lugar el pasado mi茅rcoles en la casa de 
I'm going to talk about my training routine, which focused mainly on proprioception for static positions. The goal was to build muscle memory and prepare myself properly without getting fatigued, in preparation for the upcoming competition. In this post, I'll tell you which exercises I did in this calisthenics workout, which took place last Wednesday at
La sesi贸n se llev贸 a cabo en la casa de
Durante las aproximaciones, realic茅 un aguante corto de Victorian en paralelas, as铆 como una straddle planche, manteniendo una buena t茅cnica y evaluando mi protracci贸n escapular. Tambi茅n inclu铆 un aguante breve de front lever, sin fatigarme demasiado, lo que me permiti贸 aproximar y calentar adecuadamente para la sesi贸n principal.
La rutina comenz贸 con presses de plancha en la progresi贸n de ranita advance. Solo hice una repetici贸n sin asistencia, y el resto lo realic茅 con ayuda de ligas, enfoc谩ndome en la propiocepci贸n para entender mejor el movimiento. Luego, ejecut茅 entre tres y cinco repeticiones de flexiones en straddle planche. Despu茅s, pas茅 a la barra para realizar combos de front lever, que incluyeron pull ups to touch, presses y pull ups con aguantes prolongados, siempre priorizando una buena t茅cnica. El uso de ligas me permiti贸 ejecutar los movimientos con mayor facilidad y sin fatigar excesivamente mi cuerpo.
Tambi茅n realic茅 otros combos similares, pero haciendo mayor 茅nfasis en los aguantes, un aspecto crucial en las competencias, donde se exigen al menos tres segundos de mantenimiento en cada est谩tico.
Para culminar la sesi贸n, trabaj茅 en la activaci贸n y movilidad con progresiones bajas de los est谩ticos. Practiqu茅 lean planche, realizando retracciones y protracciones escapulares para fortalecer y entender el uso de este mecanismo. Tambi茅n inclu铆 retracciones escapulares en front lever, en las progresiones de tuck y tuck advance, con el objetivo de activar el dorsal y comprender c贸mo mantener esta contracci贸n por tiempo prolongado en versiones m谩s avanzadas.
Estas progresiones bajas me ayudaron a fortalecer sin sobrecargarme, realizando solo dos series para evitar la fatiga. Fue una sesi贸n relativamente corta pero muy efectiva, y me sent铆 satisfecho de haberla completado, especialmente al entrenar en horas nocturnas.
Queda muy poco para mi competencia de calistenia, y esta sesi贸n fue la pen煤ltima antes del evento. Pronto les compartir茅 mi 煤ltimo entrenamiento previo a la competencia, que se llevar谩 a cabo el 14 de diciembre en el gimnasio Krieger Box de la ciudad de San Crist贸bal. Me siento muy feliz y, a la vez, nervioso, ya que ser谩 mi primera competencia regional y m谩s organizada. Anteriormente, solo hab铆a competido entre amigos y a nivel municipal, as铆 que es el momento de demostrar todo el trabajo de un a帽o sin competir, desde diciembre de 2024.
No quiero alargar m谩s la publicaci贸n. En la pr贸xima les contar茅 m谩s detalles. Una vez terminada la sesi贸n, realic茅 los estiramientos correspondientes y me fui a casa a comer y descansar.
The session took place at
During the warm-ups, I performed a short Victorian hold on parallel bars, as well as a straddle planche, maintaining good technique and assessing my scapular protraction. I also included a brief front lever hold, without over-fatiguing myself, which allowed me to warm up properly for the main session.
The routine began with planche presses in the frog jump progression. I only did one unassisted repetition, and the rest I performed with resistance bands, focusing on proprioception to better understand the movement. Next, I performed three to five repetitions of straddle planche push-ups. Afterward, I moved to the bar to perform front lever combos, which included pull-ups to touch, presses, and pull-ups with extended holds, always prioritizing good technique. The use of resistance bands allowed me to perform the movements more easily and without excessively fatigued my body.
I also performed other similar combos, but with greater emphasis on the holds, a crucial aspect in competitions, where at least three seconds of hold are required in each static position.
To finish the session, I worked on activation and mobility with low progressions of static holds. I practiced lean planche, performing scapular retractions and protractions to strengthen and understand the use of this mechanism. I also included scapular retractions in the front lever, in the tuck and tuck advance progressions, with the goal of activating the latissimus dorsi and understanding how to maintain this contraction for an extended period in more advanced versions.
These low-intensity progressions helped me build strength without overexerting myself, doing only two sets to avoid fatigue. It was a relatively short but very effective session, and I felt satisfied to have completed it, especially since I trained at night.
My calisthenics competition is just around the corner, and this session was the second to last before the event. I'll soon share my final workout before the competition, which will take place on December 14th at the Krieger Box gym in San Crist贸bal. I feel very happy and, at the same time, nervous, as it will be my first regional and more organized competition. Previously, I had only competed among friends and at the municipal level, so it's time to show off all the work I've put in over a year without competing, since December 2024.
I don't want to make this post any longer. I'll share more details in the next one. After the session, I did the necessary stretches and went home to eat and rest.
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C谩mara utilizada : Xiaomi Redmi14C
Traductor: DeepL
Camera used: Xiaomi Redmi14C
Translator: DeepL
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