Saludos amigos de hiveswc
📆 Viernes pasado – Test de Front Lever con Jorge Kaku en casa
El viernes fue un dÃa clave. Entrenamos en mi casa, donde todo empezó con buena energÃa. Jorge Kaku llegó puntual, con esa actitud de quien sabe que está construyendo algo grande. Hoy tocaba test de front lever para ajustar su rutina y arrancar su primer mesosiclo. Nada de improvisar: todo pensado para que progrese con técnica y fuerza.
Comenzamos con movilidad y activación, preparando bien el cuerpo. Luego pasamos a la rutina:
🔹 3 x 2 preses de front lever
Jorge se posicionó firme. Las primeras repeticiones salieron con esfuerzo, pero buena forma. En la tercera serie ya se notaba más control, aunque le recordé mantener la tensión escapular.
🔹 3 x 2 preses de front lever half
Aquà trabajamos el rango medio. Jorge mantuvo buena lÃnea, y aunque hubo algo de fatiga, logró completar las series con técnica.
🔹 3x (1 pull up de front + 3 preses + 3 seg con goma roja)
Este combo fue exigente. El pull up inicial lo hizo con potencia, los preses fueron sólidos, y los 3 segundos finales con la goma roja le exigieron al máximo. Pero lo logró.
Luego pasamos a reforzar la base, que para mà es lo más importante:
🔹 Aguantes de tuck en touch x 3
Aquà buscamos control y conciencia corporal. Jorge mantuvo el tuck con buena alineación, tocando apenas con los pies para estabilizar. Le dije que esta parte es clave para construir el front completo.
🔹 3 x 5 pull ups de tuck
Cerramos con fuerza. Cada repetición fue como tallar músculo en piedra. Le pedà que se enfocara en tirar con la espalda, no solo con los brazos. Y lo hizo. Se notaba el esfuerzo, pero también la técnica.
📌 Conclusión del dÃa
Jorge terminó agotado pero motivado. Le dije que esta rutina será su primer mesosiclo y que iremos ajustando según su progreso. Lo importante es que ya tiene una base sólida y una dirección clara. Entrenar en casa tiene su magia: más enfoque, más conexión, más compromiso.
📆 Last Friday – Front Lever Test with Jorge Kaku at Home
Friday was a key day. We trained at my house, where everything started with good energy. Jorge Kaku arrived on time, with the attitude of someone who knows he's building something big. Today was the day for a front lever test to fine-tune his routine and kick off his first mesocycle. No improvisation: everything was designed to progress with technique and strength.
We started with mobility and activation, preparing the body well. Then we moved on to the routine:
🔹 3 x 2 front lever presses
Jorge positioned himself firmly. The first reps were difficult, but with good form. By the third set, he was already feeling more controlled, although I reminded him to maintain scapular tension.
🔹 3 x 2 half-front lever presses
Here we worked on his midrange. Jorge maintained good form, and although he was somewhat fatigued, he managed to complete the sets with technique.
🔹 3x (1 front pull-up + 3 presses + 3 seconds with the red band)
This combo was demanding. He performed the initial pull-up with power, the presses were solid, and the final 3 seconds with the red band were very demanding. But he did it.
Then we moved on to strengthening the core, which for me is the most important:
🔹Tuck holds in touch x 3
Here we focused on control and body awareness. Jorge held the tuck with good alignment, barely touching his feet to stabilize. I told him this part is key to building his entire front.
🔹 3 x 5 tuck pull-ups
We closed out strong. Each rep was like carving muscle in stone. I asked him to focus on pulling with his back, not just his arms. And he did. The effort was noticeable, but so was his technique.
📌 Conclusion of the day
Jorge finished exhausted but motivated. I told him this routine will be his first mesocycle and that we'll adjust based on his progress. The important thing is that he already has a solid foundation and a clear direction. Training at home has its magic: more focus, more connection, more commitment.
 | |
INSTAGRAM |
 |