{"id":20324,"date":"2021-01-22T11:12:28","date_gmt":"2021-01-22T10:12:28","guid":{"rendered":"https:\/\/www.escalade.pro\/news\/?p=20324"},"modified":"2021-03-14T10:49:17","modified_gmt":"2021-03-14T09:49:17","slug":"entrainement-covid-maison-semaine-2-4","status":"publish","type":"post","link":"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/","title":{"rendered":"Entrainement COVID \u00e0 la maison, gainage, semaine 2\/4"},"content":{"rendered":"<h6><span style=\"color: #ff0000;\"><u>AVERTISSEMENT 1<\/u><\/span><\/h6>\n<p><span style=\"color: #ff0000;\">Chaque exercice doit \u00eatre r\u00e9alis\u00e9 en \u00ab position gain\u00e9e \u00bb, c\u2019est-\u00e0-dire : <br \/>\n&#8211; \u00e9paules basses et l\u00e9g\u00e8rement en arri\u00e8re <br \/>\n&#8211; se grandir au niveau de la nuque en regardant devant (sauf mention sp\u00e9ciale) <br \/>\n&#8211; avec le bassin en r\u00e9troversion (fesses et abdos l\u00e9g\u00e8rement serr\u00e9s), c\u2019est-\u00e0-dire ne pas se cambrer. <br \/>\nLe mieux est de faire les exercices \u00e0 2 pour se corriger. Si douleur, arr\u00eater imm\u00e9diatement.<\/span><\/p>\n<h6><span style=\"color: #ff0000;\"><u>AVERTISSEMENT 2<\/u><\/span><\/h6>\n<p><span style=\"color: #ff0000;\">Les photos sont de mauvaise qualit\u00e9, car moi non plus je n\u2019ai pas acc\u00e8s \u00e0 une salle d\u2019entrainement avec de l\u2019\u00e9clairage et de l\u2019espace depuis des mois. Sur certaines photos, le sujet est mal plac\u00e9 et cela sera signal\u00e9.<\/span><\/p>\n<hr \/>\n<p>Nous nous retrouvons donc pour <strong>votre deuxi\u00e8me semaine d&rsquo;entrainement anti-COVID<\/strong>, cette fois-ci consacr\u00e9e au <strong>gainage<\/strong> (voir les <a href=\"https:\/\/www.escalade.pro\/news\/entrainement-maison-semaine-1-4\/\">exercices consacr\u00e9s aux muscles antagonistes, aux \u00e9tirements et \u00e0 la mobilit\u00e9 pour la premi\u00e8re semaine<\/a>).<br \/>\nIl vous faudra l\u00e0 aussi un tapis de sol, un \u00e9lastique et des poign\u00e9es.<\/p>\n<p><strong>J&rsquo;ai organis\u00e9 les exercices en 2 niveaux. Une fois chaque exercice en circuit, plusieurs fois le circuit, insister sur ceux qui vous plaisent&#8230; , faites comme vous le sentez. M\u00eame une s\u00e9ance tr\u00e8s courte de 10 minutes sera b\u00e9n\u00e9fique.<br \/>\nJe vous propose d&rsquo;alterner avec un jour gainage et un jour <a href=\"https:\/\/www.escalade.pro\/news\/entrainement-maison-semaine-1-4\/\">antagonistes\/mobilit\u00e9<\/a>.<\/strong><br \/>\nVous sentirez les <strong>b\u00e9n\u00e9fices de votre entrainement<\/strong> d\u00e8s que nous pourrons regrimper. N&rsquo;h\u00e9sitez pas si vous avez des questions.<\/p>\n<h6><u>Gainage niveau 1<\/u><\/h6>\n<p>Vous pouvez \u00e9galement visualiser cette <a href=\"https:\/\/www.youtube.com\/watch?v=In0D4nYVX3s&amp;list=PLwB-uE_-1aj2Ghuq3ZCDAZTED_dYdKGBI&amp;index=7\" target=\"_blank\" rel=\"noopener\">vid\u00e9o de Black Diamond<\/a> qui est tr\u00e8s bien faite.<\/p>\n<div id='gallery-1' class='gallery galleryid-20324 gallery-columns-3 gallery-size-colormag-featured-image'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a title=\"gainage-2\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-2.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"445\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-2-800x445.jpg\" class=\"attachment-colormag-featured-image size-colormag-featured-image\" alt=\"entrainement escalade gainage domicile\" aria-describedby=\"gallery-1-20343\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-20343'>\n\t\t\t\tLa fameuse araign\u00e9e. Si vous la tenez facilement 30 secondes, passez \u00e0 l&rsquo;exercice suivant. Si trop dur, on commence par des sessions de 30 secondes sur les coudes. Toujours le dos bien plat, les \u00e9paules basses et en arri\u00e8re, en regardant le sol (pas comme sur la photo).\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a title=\"P1020742\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020742.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"445\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020742-800x445.jpg\" class=\"attachment-colormag-featured-image size-colormag-featured-image\" alt=\"entrainement escalade gainage domicile\" aria-describedby=\"gallery-1-20346\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-20346'>\n\t\t\t\tL&rsquo;araign\u00e9e peut bouger maintenant, on monte les genoux pour toucher le coude du m\u00eame cot\u00e9, ou le coude oppos\u00e9. 10 fois de chaque c\u00f4t\u00e9.\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a title=\"P1020733\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020733.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"445\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020733-800x445.jpg\" class=\"attachment-colormag-featured-image size-colormag-featured-image\" alt=\"entrainement escalade gainage domicile\" aria-describedby=\"gallery-1-20344\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-20344'>\n\t\t\t\tGarder la position 30 secondes. Ne pas cambrer.\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a title=\"P1020734\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020734.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"445\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020734-800x445.jpg\" class=\"attachment-colormag-featured-image size-colormag-featured-image\" alt=\"entrainement escalade gainage domicile\" aria-describedby=\"gallery-1-20345\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-20345'>\n\t\t\t\tSi le statique est facile, on p\u00e9dale en douceur (10 fois chaque jambe), le bassin ne doit pas bouger.\n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\n<h6><u>Gainage niveau 2<\/u><\/h6>\n<div id='gallery-2' class='gallery galleryid-20324 gallery-columns-3 gallery-size-medium'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a title=\"entrainement escalade domicile\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1-300x300.jpg\" class=\"attachment-medium size-medium\" alt=\"entrainement escalade domicile\" aria-describedby=\"gallery-2-20327\" srcset=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1-300x300.jpg 300w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1-1024x1024.jpg 1024w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1-150x150.jpg 150w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1-768x768.jpg 768w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1-550x550.jpg 550w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1-600x600.jpg 600w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1-200x200.jpg 200w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1-400x400.jpg 400w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1.jpg 1100w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-2-20327'>\n\t\t\t\tEntrainement COVID \u00e0 la maison, semaine 2. Le gainage.\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a title=\"gainage-3\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-3.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-3-300x300.jpg\" class=\"attachment-medium size-medium\" alt=\"entrainement escalade domicile\" aria-describedby=\"gallery-2-20328\" srcset=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-3-300x300.jpg 300w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-3-1024x1024.jpg 1024w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-3-150x150.jpg 150w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-3-768x768.jpg 768w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-3-550x550.jpg 550w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-3-600x600.jpg 600w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-3-200x200.jpg 200w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-3-400x400.jpg 400w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-3.jpg 1100w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-2-20328'>\n\t\t\t\tEquerre pendue. Garder la position 10 secondes. C&rsquo;est assez dur, enlevez les chaussures et pliez 1 ou 2 jambes au d\u00e9but. Bien garder les \u00e9paules basses.\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a title=\"gainage-7\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-7.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-7-300x300.jpg\" class=\"attachment-medium size-medium\" alt=\"entrainement escalade domicile\" aria-describedby=\"gallery-2-20329\" srcset=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-7-300x300.jpg 300w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-7-1024x1024.jpg 1024w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-7-150x150.jpg 150w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-7-768x768.jpg 768w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-7-550x550.jpg 550w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-7-600x600.jpg 600w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-7-200x200.jpg 200w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-7-400x400.jpg 400w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-7.jpg 1100w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-2-20329'>\n\t\t\t\tMonter le plus haut possible les fesses en poussant sur les mains. 10 fois.\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a title=\"gainage-8\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-8.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-8-300x300.jpg\" class=\"attachment-medium size-medium\" alt=\"entrainement escalade domicile\" aria-describedby=\"gallery-2-20330\" srcset=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-8-300x300.jpg 300w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-8-1024x1024.jpg 1024w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-8-150x150.jpg 150w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-8-768x768.jpg 768w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-8-550x550.jpg 550w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-8-600x600.jpg 600w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-8-200x200.jpg 200w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-8-400x400.jpg 400w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-8.jpg 1100w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-2-20330'>\n\t\t\t\tLe \u00ab\u00a0compte-tour\u00a0\u00bb. Attention de bien garder le bas du dos plaqu\u00e9 au sol. Descendre 10 fois le plus bas possible sans cambrer, doucement. A combiner avec l&rsquo;exercice pr\u00e9c\u00e9dent.\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a title=\"P1020735\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020735.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020735-300x300.jpg\" class=\"attachment-medium size-medium\" alt=\"entrainement escalade domicile\" aria-describedby=\"gallery-2-20331\" srcset=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020735-300x300.jpg 300w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020735-1024x1024.jpg 1024w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020735-150x150.jpg 150w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020735-768x768.jpg 768w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020735-550x550.jpg 550w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020735-600x600.jpg 600w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020735-200x200.jpg 200w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020735-400x400.jpg 400w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020735.jpg 1100w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-2-20331'>\n\t\t\t\tLa cuill\u00e8re. Attention il est difficile celui-ci. Tenir la position 10 secondes sans bloquer la respiration. Paumes de main vers le ciel (pas comme sur la photo), \u00e9paules en arri\u00e8re, nuque la plus align\u00e9e possible avec le dos.\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a title=\"P1020736\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020736.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020736-300x300.jpg\" class=\"attachment-medium size-medium\" alt=\"entrainement escalade domicile\" aria-describedby=\"gallery-2-20332\" srcset=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020736-300x300.jpg 300w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020736-1024x1024.jpg 1024w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020736-150x150.jpg 150w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020736-768x768.jpg 768w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020736-550x550.jpg 550w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020736-600x600.jpg 600w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020736-200x200.jpg 200w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020736-400x400.jpg 400w, https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020736.jpg 1100w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-2-20332'>\n\t\t\t\tLa cuill\u00e8re avec un \u00e9lastique, pour commencer.\n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\n<hr \/>\n<p><strong>Rendez-vous le lundi 1er f\u00e9vrier pour la <a href=\"https:\/\/www.escalade.pro\/news\/entrainement-covid-pompes-tractions-semaine-3\/\">troisi\u00e8me semaine d&rsquo;entrainement<\/a>. Nous ferons cette fois des <a href=\"https:\/\/www.escalade.pro\/news\/entrainement-covid-pompes-tractions-semaine-3\/\">pompes et des tractions<\/a>. <\/strong> Soyez forts, \u00e7a va payer. Et n&rsquo;oubliez pas que <strong>le sport, c&rsquo;est bon pour la t\u00eate, la sant\u00e9, et l&rsquo;immunit\u00e9!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Entrainement pour l&rsquo;escalade \u00e0 domicile (COVID) semaine 2, travaillons le gainage. Rdv la semaine prochaine pour les pompes et les tractions.<\/p>\n","protected":false},"author":1,"featured_media":20327,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"ngg_post_thumbnail":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[6,4],"tags":[188,202,31,17,206],"class_list":["post-20324","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrainement-escalade","category-escalade","tag-covid","tag-domicile","tag-entrainement","tag-escalade","tag-gainage"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Entrainement escalade domicile semaine 2 - Grimpisme, Fred Vionnet<\/title>\n<meta name=\"description\" content=\"Entrainement pour l&#039;escalade \u00e0 domicile (COVID) semaine 2, travaillons le gainage. Rdv la semaine prochaine pour les pompes et les tractions.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entrainement escalade domicile semaine 2 - Grimpisme, Fred Vionnet\" \/>\n<meta property=\"og:description\" content=\"Entrainement pour l&#039;escalade \u00e0 domicile (COVID) semaine 2, travaillons le gainage. Rdv la semaine prochaine pour les pompes et les tractions.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/\" \/>\n<meta property=\"og:site_name\" content=\"L&#039;Arqu\u00e9e Libre - Fred Vionnet entraineur\/moniteur escalade\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/grimpisme\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/fredCaillouXvionnet\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-22T10:12:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-03-14T09:49:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1100\" \/>\n\t<meta property=\"og:image:height\" content=\"1100\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Fred Vionnet\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Fred Vionnet\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/entrainement-covid-maison-semaine-2-4\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/entrainement-covid-maison-semaine-2-4\\\/\"},\"author\":{\"name\":\"Fred Vionnet\",\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/#\\\/schema\\\/person\\\/e0e0520aa48cfda56ae5406c2fe2caeb\"},\"headline\":\"Entrainement COVID \u00e0 la maison, gainage, semaine 2\\\/4\",\"datePublished\":\"2021-01-22T10:12:28+00:00\",\"dateModified\":\"2021-03-14T09:49:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/entrainement-covid-maison-semaine-2-4\\\/\"},\"wordCount\":326,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/entrainement-covid-maison-semaine-2-4\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/wp-content\\\/uploads\\\/2021\\\/01\\\/gainage-1.jpg\",\"keywords\":[\"covid\",\"domicile\",\"entrainement\",\"escalade\",\"gainage\"],\"articleSection\":[\"Conseils entrainement escalade\",\"Escalade\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.escalade.pro\\\/news\\\/entrainement-covid-maison-semaine-2-4\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/entrainement-covid-maison-semaine-2-4\\\/\",\"url\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/entrainement-covid-maison-semaine-2-4\\\/\",\"name\":\"Entrainement escalade domicile semaine 2 - Grimpisme, Fred Vionnet\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/entrainement-covid-maison-semaine-2-4\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/entrainement-covid-maison-semaine-2-4\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/wp-content\\\/uploads\\\/2021\\\/01\\\/gainage-1.jpg\",\"datePublished\":\"2021-01-22T10:12:28+00:00\",\"dateModified\":\"2021-03-14T09:49:17+00:00\",\"description\":\"Entrainement pour l'escalade \u00e0 domicile (COVID) semaine 2, travaillons le gainage. Rdv la semaine prochaine pour les pompes et les tractions.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/entrainement-covid-maison-semaine-2-4\\\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.escalade.pro\\\/news\\\/entrainement-covid-maison-semaine-2-4\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/entrainement-covid-maison-semaine-2-4\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/wp-content\\\/uploads\\\/2021\\\/01\\\/gainage-1.jpg\",\"contentUrl\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/wp-content\\\/uploads\\\/2021\\\/01\\\/gainage-1.jpg\",\"width\":1100,\"height\":1100,\"caption\":\"Entrainement COVID \u00e0 la maison, semaine 2. Le gainage.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/entrainement-covid-maison-semaine-2-4\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Entrainement COVID \u00e0 la maison, gainage, semaine 2\\\/4\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/#website\",\"url\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/\",\"name\":\"L&#039;Arqu\u00e9e Libre - Fred Vionnet entraineur\\\/moniteur escalade\",\"description\":\"Coaching et entrainement escalade. Buoux, C\u00e9\u00fcse et Fontainebleau.\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/#organization\",\"name\":\"L&#039;Arqu\u00e9e Libre - Fred Vionnet entraineur\\\/moniteur escalade\",\"url\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/wp-content\\\/uploads\\\/2026\\\/04\\\/logo-wp-AL-avril-2026-1.jpg\",\"contentUrl\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/wp-content\\\/uploads\\\/2026\\\/04\\\/logo-wp-AL-avril-2026-1.jpg\",\"width\":1955,\"height\":902,\"caption\":\"L&#039;Arqu\u00e9e Libre - Fred Vionnet entraineur\\\/moniteur escalade\"},\"image\":{\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/grimpisme\\\/\",\"https:\\\/\\\/www.instagram.com\\\/grimpisme\\\/\",\"https:\\\/\\\/www.linkedin.com\\\/in\\\/fred-vionnet-6284b96a\\\/\",\"https:\\\/\\\/fr.pinterest.com\\\/grimpisme\\\/\",\"https:\\\/\\\/www.youtube.com\\\/@grimpisme\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/#\\\/schema\\\/person\\\/e0e0520aa48cfda56ae5406c2fe2caeb\",\"name\":\"Fred Vionnet\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/a2f6c5fc695da895033dcd95afaa6aeda795d5122ab3a22a03e24aab7f3d96a6?s=96&d=blank&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/a2f6c5fc695da895033dcd95afaa6aeda795d5122ab3a22a03e24aab7f3d96a6?s=96&d=blank&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/a2f6c5fc695da895033dcd95afaa6aeda795d5122ab3a22a03e24aab7f3d96a6?s=96&d=blank&r=g\",\"caption\":\"Fred Vionnet\"},\"description\":\"Coach escalade en Haute Savoie. Pas contre une grande voie non plus. Mais on va \u00e0 C\u00e9\u00fcse, Fontainebleau, Buoux ou encore les Gorges du Verdon quand vous voulez.\",\"sameAs\":[\"http:\\\/\\\/www.grimpisme.com\",\"https:\\\/\\\/www.facebook.com\\\/fredCaillouXvionnet\",\"https:\\\/\\\/www.linkedin.com\\\/profile\\\/preview?vpa=pub&locale=fr_FR\",\"https:\\\/\\\/fr.pinterest.com\\\/grimpisme\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/grimpisme\",\"https:\\\/\\\/soundcloud.com\\\/fredvionnet\"],\"url\":\"https:\\\/\\\/www.escalade.pro\\\/news\\\/author\\\/fred\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Entrainement escalade domicile semaine 2 - Grimpisme, Fred Vionnet","description":"Entrainement pour l'escalade \u00e0 domicile (COVID) semaine 2, travaillons le gainage. Rdv la semaine prochaine pour les pompes et les tractions.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/","og_locale":"fr_FR","og_type":"article","og_title":"Entrainement escalade domicile semaine 2 - Grimpisme, Fred Vionnet","og_description":"Entrainement pour l'escalade \u00e0 domicile (COVID) semaine 2, travaillons le gainage. Rdv la semaine prochaine pour les pompes et les tractions.","og_url":"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/","og_site_name":"L&#039;Arqu\u00e9e Libre - Fred Vionnet entraineur\/moniteur escalade","article_publisher":"https:\/\/www.facebook.com\/grimpisme\/","article_author":"https:\/\/www.facebook.com\/fredCaillouXvionnet","article_published_time":"2021-01-22T10:12:28+00:00","article_modified_time":"2021-03-14T09:49:17+00:00","og_image":[{"width":1100,"height":1100,"url":"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1.jpg","type":"image\/jpeg"}],"author":"Fred Vionnet","twitter_card":"summary_large_image","twitter_misc":{"\u00c9crit par":"Fred Vionnet","Dur\u00e9e de lecture estim\u00e9e":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/#article","isPartOf":{"@id":"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/"},"author":{"name":"Fred Vionnet","@id":"https:\/\/www.escalade.pro\/news\/#\/schema\/person\/e0e0520aa48cfda56ae5406c2fe2caeb"},"headline":"Entrainement COVID \u00e0 la maison, gainage, semaine 2\/4","datePublished":"2021-01-22T10:12:28+00:00","dateModified":"2021-03-14T09:49:17+00:00","mainEntityOfPage":{"@id":"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/"},"wordCount":326,"commentCount":0,"publisher":{"@id":"https:\/\/www.escalade.pro\/news\/#organization"},"image":{"@id":"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/#primaryimage"},"thumbnailUrl":"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1.jpg","keywords":["covid","domicile","entrainement","escalade","gainage"],"articleSection":["Conseils entrainement escalade","Escalade"],"inLanguage":"fr-FR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/","url":"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/","name":"Entrainement escalade domicile semaine 2 - Grimpisme, Fred Vionnet","isPartOf":{"@id":"https:\/\/www.escalade.pro\/news\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/#primaryimage"},"image":{"@id":"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/#primaryimage"},"thumbnailUrl":"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1.jpg","datePublished":"2021-01-22T10:12:28+00:00","dateModified":"2021-03-14T09:49:17+00:00","description":"Entrainement pour l'escalade \u00e0 domicile (COVID) semaine 2, travaillons le gainage. Rdv la semaine prochaine pour les pompes et les tractions.","breadcrumb":{"@id":"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/"]}]},{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/#primaryimage","url":"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1.jpg","contentUrl":"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1.jpg","width":1100,"height":1100,"caption":"Entrainement COVID \u00e0 la maison, semaine 2. Le gainage."},{"@type":"BreadcrumbList","@id":"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Accueil","item":"https:\/\/www.escalade.pro\/news\/"},{"@type":"ListItem","position":2,"name":"Entrainement COVID \u00e0 la maison, gainage, semaine 2\/4"}]},{"@type":"WebSite","@id":"https:\/\/www.escalade.pro\/news\/#website","url":"https:\/\/www.escalade.pro\/news\/","name":"L&#039;Arqu\u00e9e Libre - Fred Vionnet entraineur\/moniteur escalade","description":"Coaching et entrainement escalade. Buoux, C\u00e9\u00fcse et Fontainebleau.","publisher":{"@id":"https:\/\/www.escalade.pro\/news\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.escalade.pro\/news\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"fr-FR"},{"@type":"Organization","@id":"https:\/\/www.escalade.pro\/news\/#organization","name":"L&#039;Arqu\u00e9e Libre - Fred Vionnet entraineur\/moniteur escalade","url":"https:\/\/www.escalade.pro\/news\/","logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.escalade.pro\/news\/#\/schema\/logo\/image\/","url":"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2026\/04\/logo-wp-AL-avril-2026-1.jpg","contentUrl":"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2026\/04\/logo-wp-AL-avril-2026-1.jpg","width":1955,"height":902,"caption":"L&#039;Arqu\u00e9e Libre - Fred Vionnet entraineur\/moniteur escalade"},"image":{"@id":"https:\/\/www.escalade.pro\/news\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/grimpisme\/","https:\/\/www.instagram.com\/grimpisme\/","https:\/\/www.linkedin.com\/in\/fred-vionnet-6284b96a\/","https:\/\/fr.pinterest.com\/grimpisme\/","https:\/\/www.youtube.com\/@grimpisme"]},{"@type":"Person","@id":"https:\/\/www.escalade.pro\/news\/#\/schema\/person\/e0e0520aa48cfda56ae5406c2fe2caeb","name":"Fred Vionnet","image":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/secure.gravatar.com\/avatar\/a2f6c5fc695da895033dcd95afaa6aeda795d5122ab3a22a03e24aab7f3d96a6?s=96&d=blank&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/a2f6c5fc695da895033dcd95afaa6aeda795d5122ab3a22a03e24aab7f3d96a6?s=96&d=blank&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/a2f6c5fc695da895033dcd95afaa6aeda795d5122ab3a22a03e24aab7f3d96a6?s=96&d=blank&r=g","caption":"Fred Vionnet"},"description":"Coach escalade en Haute Savoie. Pas contre une grande voie non plus. Mais on va \u00e0 C\u00e9\u00fcse, Fontainebleau, Buoux ou encore les Gorges du Verdon quand vous voulez.","sameAs":["http:\/\/www.grimpisme.com","https:\/\/www.facebook.com\/fredCaillouXvionnet","https:\/\/www.linkedin.com\/profile\/preview?vpa=pub&locale=fr_FR","https:\/\/fr.pinterest.com\/grimpisme\/","https:\/\/www.youtube.com\/user\/grimpisme","https:\/\/soundcloud.com\/fredvionnet"],"url":"https:\/\/www.escalade.pro\/news\/author\/fred\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/gainage-1.jpg","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p68Rw6-5hO","jetpack-related-posts":[{"id":20247,"url":"https:\/\/www.escalade.pro\/news\/entrainement-maison-semaine-1-4\/","url_meta":{"origin":20324,"position":0},"title":"Entrainement COVID \u00e0 la maison, \u00e9tirements et antagonistes, semaine 1\/4","author":"Fred Vionnet","date":"15 janvier 2021","format":false,"excerpt":"Rendez-vous le lundi 25 janvier pour la deuxi\u00e8me semaine d\u2019entrainement, o\u00f9 nous travaillerons le gainage. Puis viendront le renforcement du haut du corps pour la troisi\u00e8me semaine, et la conti\/r\u00e9si pour la quatri\u00e8me.","rel":"","context":"Dans &quot;Conseils entrainement escalade&quot;","block_context":{"text":"Conseils entrainement escalade","link":"https:\/\/www.escalade.pro\/news\/category\/entrainement-escalade\/"},"img":{"alt_text":"materiel entrainement escalade","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020818.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020818.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020818.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020818.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020818.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":20385,"url":"https:\/\/www.escalade.pro\/news\/entrainement-covid-pompes-tractions-semaine-3\/","url_meta":{"origin":20324,"position":1},"title":"Entrainement COVID \u00e0 la maison, pompes et tractions, semaine 3\/4","author":"Fred Vionnet","date":"1 f\u00e9vrier 2021","format":false,"excerpt":"On se retrouve pour la troisi\u00e8me semaine d\u2019entrainement \u00e0 domicile et on continue \u00e0 progresser. Apr\u00e8s les \u00e9tirements et les muscles antagonistes en premi\u00e8re semaine, le gainage en deuxi\u00e8me semaine, nous allons d\u00e9sormais nous attaquer aux pompes et tractions.","rel":"","context":"Dans &quot;Conseils entrainement escalade&quot;","block_context":{"text":"Conseils entrainement escalade","link":"https:\/\/www.escalade.pro\/news\/category\/entrainement-escalade\/"},"img":{"alt_text":"entrainement escalade \u00e0 domicile","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/training-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/training-1.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/training-1.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/training-1.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":20488,"url":"https:\/\/www.escalade.pro\/news\/entrainement-covid-resi-conti-poutre-semaine-4\/","url_meta":{"origin":20324,"position":2},"title":"Entrainement COVID \u00e0 la maison, r\u00e9si et conti sur poutre, semaine 4\/4","author":"Fred Vionnet","date":"7 f\u00e9vrier 2021","format":false,"excerpt":"Quatri\u00e8me semaine d'entrainement anti-COVID \u00e0 domicile. R\u00e9si et conti sur poutre... ou sur tout support dont vous disposez.","rel":"","context":"Dans &quot;Conseils entrainement escalade&quot;","block_context":{"text":"Conseils entrainement escalade","link":"https:\/\/www.escalade.pro\/news\/category\/entrainement-escalade\/"},"img":{"alt_text":"poutre entrainement escalade","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/poutre-entrainement-escalade.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/poutre-entrainement-escalade.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/poutre-entrainement-escalade.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/poutre-entrainement-escalade.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/poutre-entrainement-escalade.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/poutre-entrainement-escalade.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":20569,"url":"https:\/\/www.escalade.pro\/news\/planifications-entrainement-domicile\/","url_meta":{"origin":20324,"position":3},"title":"COVID virus&#8230; 2 planifications d\u2019entrainement \u00e0 domicile pour survivre","author":"Fred Vionnet","date":"23 f\u00e9vrier 2021","format":false,"excerpt":"Deux exemples de planifications d'entrainement \u00e0 domicile, de 5 semaines, utilisant des exercices class\u00e9s en 4 familles.","rel":"","context":"Dans &quot;Conseils entrainement escalade&quot;","block_context":{"text":"Conseils entrainement escalade","link":"https:\/\/www.escalade.pro\/news\/category\/entrainement-escalade\/"},"img":{"alt_text":"entrainement escalade \u00e0 domicile","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020862.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020862.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020862.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020862.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":15533,"url":"https:\/\/www.escalade.pro\/news\/notions-entrainement-physique-escalade\/","url_meta":{"origin":20324,"position":4},"title":"Quelques notions d&rsquo;entrainement physique en escalade","author":"Fred Vionnet","date":"14 mars 2018","format":false,"excerpt":"Voici une synth\u00e8se de quelques notions de base concernant l\u2019entrainement physique en escalade. Il faut toujours avoir en t\u00eate que le physique ne fait pas tout, loin de l\u00e0. Le meilleur grimpeur est rarement le grimpeur le plus fort. Alors on n\u2019oublie pas la technique, la tactique, et surtout l\u2019envie!","rel":"","context":"Dans &quot;Conseils entrainement escalade&quot;","block_context":{"text":"Conseils entrainement escalade","link":"https:\/\/www.escalade.pro\/news\/category\/entrainement-escalade\/"},"img":{"alt_text":"entrainement escalade","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2018\/03\/P1100428.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2018\/03\/P1100428.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2018\/03\/P1100428.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2018\/03\/P1100428.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":24758,"url":"https:\/\/www.escalade.pro\/news\/organiser-entrainement-escalade\/","url_meta":{"origin":20324,"position":5},"title":"Organiser son entrainement selon son niveau","author":"Fred Vionnet","date":"25 mars 2024","format":false,"excerpt":"Organiser son entrainement en escalade, c\u2019est \u00e9videmment un sujet tr\u00e8s vaste et dense. Pas si complexe mais qui demande quelques connaissances th\u00e9oriques et surtout beaucoup d\u2019exp\u00e9rience. Je vous partage avec plaisir un aper\u00e7u de ma m\u00e9thode de travail.","rel":"","context":"Dans &quot;Conseils entrainement escalade&quot;","block_context":{"text":"Conseils entrainement escalade","link":"https:\/\/www.escalade.pro\/news\/category\/entrainement-escalade\/"},"img":{"alt_text":"stage escalade buoux","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2024\/02\/IMG_4943.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2024\/02\/IMG_4943.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2024\/02\/IMG_4943.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2024\/02\/IMG_4943.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2024\/02\/IMG_4943.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/posts\/20324","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/comments?post=20324"}],"version-history":[{"count":29,"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/posts\/20324\/revisions"}],"predecessor-version":[{"id":20528,"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/posts\/20324\/revisions\/20528"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/media\/20327"}],"wp:attachment":[{"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/media?parent=20324"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/categories?post=20324"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/tags?post=20324"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}