{"id":3825,"date":"2018-09-08T03:38:00","date_gmt":"2018-09-08T03:38:00","guid":{"rendered":"https:\/\/pushclimbing.vn\/eng\/training-make-your-training-plan\/"},"modified":"2022-08-31T22:57:48","modified_gmt":"2022-08-31T15:57:48","slug":"training-make-your-training-plan","status":"publish","type":"post","link":"https:\/\/pushclimbing.vn\/vi\/training-make-your-training-plan\/","title":{"rendered":"L\u1eacP K\u1ebe HO\u1ea0CH T\u1eacP LUY\u1ec6N C\u1ee6A B\u1ea0N"},"content":{"rendered":"
Leo n\u00fai kh\u00f4ng nh\u01b0 nh\u1eefng m\u00f4n th\u1ec3 thao kh\u00e1c b\u1edfi k\u1ef9 thu\u1eadt l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t, v\u00e0 m\u1ed9t ph\u1ea7n b\u1edfi v\u00ec ng\u01b0\u1eddi leo n\u00fai trong nh\u00e0 (nh\u01b0 b\u1ea1n v\u00e0 t\u00f4i) th\u01b0\u1eddng l\u00e0 ng\u01b0\u1eddi \u00edt bi\u1ebft v\u1ec1 th\u1ebf m\u1ea1nh v\u00e0 \u0111i\u1ec3m y\u1ebfu c\u1ee7a b\u1ea1n th\u00e2n nh\u1ea5t.<\/strong><\/h5>\n

\"\"<\/p>\n

\"\"<\/p>\n

B\u1ea1n \u0111\u00e3 s\u1eb5n s\u00e0ng t\u00ecm hi\u1ec3u c\u00e1ch x\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n cho m\u00ecnh ch\u01b0a?<\/p>\n

KH\u00c1M PH\u00c1 B\u1ea2N NG\u00c3 C\u1ee6A CH\u00cdNH M\u00ccNH<\/strong><\/h3>\n

C\u00f3 m\u1ed9t v\u1ea5n \u0111\u1ec1 trong b\u1ea5t k\u1ef3 m\u00f4n th\u1ec3 thao n\u00e0o l\u00e0 s\u1ebd \u0111\u1ebfn l\u00fac b\u1ea1n nh\u1eadn ra b\u1ea3n n\u0103ng ch\u1ec9 gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u1ebfn m\u1ed9t m\u1ee9c nh\u1ea5t \u0111\u1ecbnh, n\u1ebfu b\u1ea1n mu\u1ed1n ti\u1ebfn xa h\u01a1n th\u00ec \u0111\u00f3 l\u00e0 l\u00fac ph\u1ea3i b\u1eaft \u0111\u1ea7u r\u00e8n luy\u1ec7n.<\/p>\n

N\u1ebfu b\u1ea1n l\u00e0 m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111i\u1ec1n kinh, \u0111ua xe \u0111\u1ea1p ho\u1eb7c b\u01a1i l\u1ed9i, b\u1ea1n c\u00f3 th\u1ec3 t\u1ea3i xu\u1ed1ng m\u1ed9t trong h\u00e0ng ng\u00e0n ch\u01b0\u01a1ng tr\u00ecnh \u0111\u00e0o t\u1ea1o c\u00f3 s\u1eb5n \u0111\u1ec3 cung c\u1ea5p cho b\u1ea1n c\u00e1c b\u00e0i t\u1eadp m\u1edbi, b\u00e0i l\u1eb7p l\u1ea1i v\u00e0 n\u00e2ng cao. B\u1ea1n theo d\u00f5i h\u1ecd v\u00e0 b\u1ea1n tr\u1edf n\u00ean t\u1ed1t h\u01a1n. R\u1ea5t \u0111\u01a1n gi\u1ea3n.<\/p>\n

But climbing is different. While the sport also calls for on key strengths like flexibility, power, and endurance, there’s something more required for those who want to become elite climbers \u2013 and just doing endless core exercises or pull ups won’t solve it.<\/p>\n

K\u1ef8 THU\u1eacT H\u01a0N S\u1ee8C M\u1ea0NH<\/strong><\/h3>\n

H\u1ea7u h\u1ebft nh\u1eefng ng\u01b0\u1eddi leo n\u00fai khi t\u1ef1 m\u00ecnh l\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp th\u01b0\u1eddng b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p ho\u00e0n to\u00e0n sai.<\/p>\n

Leo n\u00fai kh\u00f4ng nh\u01b0 nh\u1eefng m\u00f4n th\u1ec3 thao kh\u00e1c b\u1edfi k\u1ef9 thu\u1eadt l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t, v\u00e0 m\u1ed9t ph\u1ea7n b\u1edfi v\u00ec ng\u01b0\u1eddi leo n\u00fai trong nh\u00e0 (nh\u01b0 b\u1ea1n v\u00e0 t\u00f4i) th\u01b0\u1eddng l\u00e0 ng\u01b0\u1eddi \u00edt bi\u1ebft v\u1ec1 th\u1ebf m\u1ea1nh v\u00e0 \u0111i\u1ec3m y\u1ebfu c\u1ee7a b\u1ea1n th\u00e2n nh\u1ea5t.<\/p>\n

So if you want to start training then this is your first step: go the gym<\/a>, find an instructor<\/a> who knows what they\u2019re about and ask them to watch you climb and tell you where your weak points are.<\/p>\n

X\u00c1C \u0110\u1ecaNH M\u1ee4C TI\u00caU<\/strong><\/h3>\n

Cho d\u00f9 b\u1ea1n l\u00e0 m\u1ed9t chi\u1ebfn binh tham gia m\u1ed7i cu\u1ed1i tu\u1ea7n ch\u1ec9 \u0111\u1ec3 gi\u1ea3i tr\u00ed (nh\u01b0ng \u0111ang t\u00ecm c\u00e1ch ti\u1ebfn b\u1ed9) ho\u1eb7c m\u1ed9t ng\u01b0\u1eddi leo n\u00fai chuy\u00ean nghi\u1ec7p \u0111ang c\u1ed1 g\u1eafng chuy\u1ec3n sang c\u1ea5p \u0111\u1ed9 ti\u1ebfp theo ho\u1eb7c gi\u00e0nh l\u1ea5y huy ch\u01b0\u01a1ng, b\u1ea1n kh\u00f3 c\u00f3 th\u1ec3 v\u01b0\u01a1n xa h\u01a1n trong b\u1ed9 m\u00f4n n\u00e0y n\u1ebfu kh\u00f4ng c\u00f3 s\u1ef1 tr\u1ee3 gi\u00fap c\u1ee7a s\u1ef1 quan s\u00e1t v\u00e0 ph\u00e2n t\u00edch c\u1ee7a hu\u1ea5n luy\u1ec7n vi\u00ean.<\/p>\n

\u201cAsk yourself what your end goal is\u201d advises Push\u2019s Fernando Romero<\/a>, a climber who started out studying kinesiology and sports science. \u201cAre you a weekend warrior in the making, or do you want to feature well in local competitions.\u201d<\/p>\n

As Fernando points out most of us who give climbing a try are at least a little athletic. \u201cThere are very few with no athleticism because, well frankly it’s a little bit scary. The best thing if you have a sporting background behind you is to continue a bit of what you did before and focus on multi sport training. You want cardio, you want to lose a little weight so you’re pulling a bit less, and you want weights for strength, for range of motion, and improved recovery time.\u201d<\/p>\n

\" The Big Easy<\/p>\n

TR\u1ede N\u00caN D\u1ebaO DAI H\u01a0N<\/strong><\/h3>\n

So far so good, but for the more casual climber Fernando points out that stretching, often an afterthought in non-climbing gyms, is often the missing ingredient. \u201cStretching is a big part of it \u2013 not just for the ability to reach further, but for preventing injury through suppleness.\u201d<\/p>\n

Push instructor Franklin Buenafe<\/a>, he himself in training for the Push Rocktoberfest<\/a>, couldn\u2019t agree more.<\/p>\n

\u201cFirst thing’s first: I like to stretch from head to foot including neck, shoulders, fingers, leg joints, and then from there if you feel any pain there that’s a signal. You need to stretch until your body is used to it.\u201d<\/p>\n

The soft approach isn\u2019t perhaps what the casual climber is expecting, but Vy Hoang<\/a>, another of Push\u2019s intrepid instructors, emphasizes exactly the same point.<\/p>\n

\u201cWhen you’re training you should focus on learning to climb as lightly, and as softly on your body as you can,\u201d she said.<\/p>\n

\"\"
\n\"\"<\/p>\n

B\u00cd QUY\u1ebeT 1: PH\u00c1T TRI\u1ec2N T\u1eea QU\u00c1 TR\u00ccNH LUY\u1ec6N T\u1eacP<\/strong><\/h3>\n

B\u1ea1n c\u00f3 nh\u1edb l\u1ea7n \u0111\u1ea7u ti\u00ean tr\u1ea3i nghi\u1ec7m leo t\u01b0\u1eddng nh\u01b0 th\u1ebf n\u00e0o kh\u00f4ng? H\u00f4m sau th\u1ee9c d\u1eady, b\u1ea1n c\u1ea3m th\u1ea5y b\u1ecb \u0111au c\u01a1 m\u00e0 tr\u01b0\u1edbc \u0111\u00f3 kh\u00f4ng h\u1ec1 nh\u1eadn ra? Ngay \u1edf l\u01b0ng c\u1ee7a b\u1ea1n, \u1edf vai, b\u1eafp ch\u00e2n, v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c ng\u00f3n tay.<\/p>\n

Th\u1eadt th\u00fa v\u1ecb, b\u1ed9 m\u00f4n n\u00e0y \u0111em l\u1ea1i c\u1ea3m gi\u00e1c ch\u00fang ta s\u1eed d\u1ee5ng c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh r\u1ea5t nhi\u1ec1u. M\u1ed1i nguy hi\u1ec3m duy nh\u1ea5t \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi leo n\u00fai b\u00ecnh th\u01b0\u1eddng l\u00e0 h\u1ecd th\u01b0\u1eddng quay tr\u1edf l\u1ea1i ngay sau khi ngh\u1ec9 ng\u01a1i v\u00e0 lao v\u00e0o luy\u1ec7n t\u1eadp trong khi c\u01a1 th\u1ec3 ch\u01b0a chu\u1ea9n b\u1ecb s\u1eb5n s\u00e0ng cho l\u1ea7n ti\u1ebfp theo.<\/p>\n

Nh\u1eefng ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m khuy\u00ean r\u1eb1ng giai \u0111o\u1ea1n th\u1ee9 hai trong hu\u1ea5n luy\u1ec7n leo n\u00fai (sau khi tham kh\u1ea3o nh\u1eefng ng\u01b0\u1eddi \u0111i tr\u01b0\u1edbc) l\u00e0 tr\u01b0\u1edbc ti\u00ean h\u00e3y th\u1ef1c hi\u1ec7n t\u1eadp luy\u1ec7n leo n\u00fai song song v\u1edbi nh\u1eefng ho\u1ea1t \u0111\u1ed9ng b\u1ea1n \u0111\u00e3 quen v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t.<\/p>\n

B\u00cd QUY\u1ebeT 2: T\u0102NG C\u01af\u1edcNG S\u1ee8C M\u1ea0NH V\u00c0 S\u1ee8C B\u1ec0N<\/strong><\/h3>\n

Ti\u1ebfp theo l\u00e0 h\u00e3y t\u1eeb t\u1eeb t\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 b\u1ec1n. Franklin chia s\u1ebb, anh th\u00edch pha tr\u1ed9n b\u00e0i t\u1eadp theo d\u1ea1ng lu\u00e2n phi\u00ean m\u1ed9t tu\u1ea7n kh\u00f3 kh\u0103n sang m\u1ed9t tu\u1ea7n nh\u1eb9 nh\u00e0ng.<\/p>\n

\u201cI work on finger strength, usually by holding slopers, pinch holds, or big holds, then a rest, then back to traversing,\u201d or climbing laterally rather than going up or down. On campusing, or climbing without use of the legs, Jun said it\u2019s best to build up to that rather than jumping right in.<\/p>\n

\u201cYes, but the best way is not to walk in to the gym and start hanging from the (campus) boards. I start low and work up.\u201d<\/p>\n

\"\"<\/p>\n

B\u00cd QUY\u1ebeT 3: S\u1ee8C M\u1ea0NH CH\u1ec8 L\u00c0 M\u1ed8T PH\u1ea6N<\/strong><\/h3>\n

Jun Vidal l\u00e0 m\u1ed9t hu\u1ea5n luy\u1ec7n vi\u00ean v\u00e0 th\u01b0\u1eddng xuy\u00ean tham gia c\u00e1c cu\u1ed9c thi leo n\u00fai, anh t\u1ea1o ra c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh \u0111\u00e0o t\u1ea1o cho ng\u01b0\u1eddi leo n\u00fai t\u1ea1i Push. Anh c\u0169ng nh\u1ea5n m\u1ea1nh t\u1ea7m quan tr\u1ecdng c\u1ee7a nh\u1eefng \u0111i\u1ec1u c\u01a1 b\u1ea3n.<\/p>\n

\u201cFor me technique is better than power, so whenever I train I go back to the basics, over and over. \u201cBasic moves like traversing, and sequence climbing where you have numbered holds and have to climb in sequence focusing on foot placement.\u201d<\/p>\n

Jun \u0111ang l\u00e0m vi\u1ec7c v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi leo n\u00fai \u0111ang chu\u1ea9n b\u1ecb cho Rocktoberfest. M\u1ed9t trong nh\u1eefng ni\u1ec1m tin c\u1ee7a anh l\u00e0 k\u1ebft h\u1ee3p c\u00e1c \u0111\u1ed9ng t\u00e1c c\u1ed1t l\u00f5i nh\u01b0 Plank ho\u1eb7c \u0111\u1ed9ng t\u00e1c s\u1ee9c m\u1ea1nh nh\u01b0 k\u00e9o x\u00e0 l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp, ch\u00fang s\u1ebd gi\u00fap b\u1ea1n c\u00f3 hi\u1ec7u qu\u1ea3 t\u1ed1t khi leo n\u00fai th\u1ef1c s\u1ef1. Jun \u0111\u01b0a nh\u1eefng ng\u01b0\u1eddi leo n\u00fai c\u1ee7a m\u00ecnh \u0111\u1ebfn v\u1edbi m\u1ed9t th\u00f3i quen, v\u00ed d\u1ee5, plank trong ba ph\u00fat, sau \u0111\u00f3 \u0111i th\u1eb3ng \u0111\u1ebfn t\u01b0\u1eddng v\u00e0 leo l\u00ean v\u1edbi nh\u1eefng c\u01a1 b\u1eafp \u0111\u00e3 th\u1ea5m m\u1ec7t.<\/p>\n

TIP 4: Don\u2019t Just Get At Climbing But Also At Training<\/strong><\/h3>\n

M\u1ecdi hu\u1ea5n luy\u1ec7n vi\u00ean c\u0169ng c\u00f4ng nh\u1eadn t\u1ea7m quan tr\u1ecdng c\u1ee7a s\u1ee9c m\u1ea1nh ng\u00f3n tay, r\u1ea5t h\u1eefu \u00edch, l\u00e0 th\u1ee9 y\u1ebfu \u0111\u1ed1i v\u1edbi k\u1ef9 thu\u1eadt, v\u00e0 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi leo n\u00fai nh\u1ea5n m\u1ea1nh v\u1ec1 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp trong khi l\u1ebd ra h\u1ecd c\u0169ng c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn di chuy\u1ec3n c\u1ee7a b\u00e0n ch\u00e2n.<\/p>\n

\u201cI’ve been working in climbing gyms for fifteen years and I see a lot of intermediate climbers with egos. You can’t even tell them they need to focus on their feet \u2013 they just get mad at you,\u201d Jun said.<\/p>\n

V\u00e0 lo\u1ea1i luy\u1ec7n t\u1eadp t\u1ed3i t\u1ec7 nh\u1ea5t b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n l\u00e0 g\u00ec?<\/p>\n

\u201cI don\u2019t know if you can call it training,\u201d said Jun, \u201cbut the worst thing I see people do is watch YouTube videos and get inspired to jump straight into things like one-finger holds.<\/a>\u201d<\/p>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

Climbing is unlike other sports because technique is such a big emphasis of the craft, and partly because the climber on the wall (that’s you and me) is\u2026<\/p>","protected":false},"author":295,"featured_media":22181,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[253],"tags":[228,251,262],"class_list":["post-3825","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-fitness","tag-health","tag-training"],"acf":[],"yoast_head":"\nMake Your Training Plan - Push Climbing<\/title>\n<meta name=\"description\" content=\"Push Climbing Make Your Training Plan\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pushclimbing.vn\/vi\/training-make-your-training-plan\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Make Your Training Plan - Push Climbing\" \/>\n<meta property=\"og:description\" content=\"Push Climbing Make Your Training Plan\" \/>\n<meta property=\"og:url\" content=\"https:\/\/pushclimbing.vn\/vi\/training-make-your-training-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"Push Climbing\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pushrockclimbing\" \/>\n<meta property=\"article:published_time\" content=\"2018-09-08T03:38:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-08-31T15:57:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/pushclimbing.vn\/wp-content\/uploads\/2018\/09\/Plan-Featured-Image-1200x628px-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"314\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"PaulPush\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u0110\u01b0\u1ee3c vi\u1ebft b\u1edfi\" \/>\n\t<meta name=\"twitter:data1\" content=\"PaulPush\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u01af\u1edbc t\u00ednh th\u1eddi gian \u0111\u1ecdc\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 ph\u00fat\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/training-make-your-training-plan\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/training-make-your-training-plan\\\/\"},\"author\":{\"name\":\"PaulPush\",\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/#\\\/schema\\\/person\\\/7fa0e9536f6dd4487437ab82f91ef8e2\"},\"headline\":\"Make Your Training Plan\",\"datePublished\":\"2018-09-08T03:38:00+00:00\",\"dateModified\":\"2022-08-31T15:57:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/training-make-your-training-plan\\\/\"},\"wordCount\":1315,\"publisher\":{\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/training-make-your-training-plan\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/pushclimbing.vn\\\/wp-content\\\/uploads\\\/2018\\\/09\\\/Plan-Featured-Image-1200x628px-.png\",\"keywords\":[\"fitness\",\"health\",\"Training\"],\"articleSection\":[\"Training\"],\"inLanguage\":\"vi\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/training-make-your-training-plan\\\/\",\"url\":\"https:\\\/\\\/pushclimbing.vn\\\/training-make-your-training-plan\\\/\",\"name\":\"Make Your Training Plan - Push Climbing\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/training-make-your-training-plan\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/training-make-your-training-plan\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/pushclimbing.vn\\\/wp-content\\\/uploads\\\/2018\\\/09\\\/Plan-Featured-Image-1200x628px-.png\",\"datePublished\":\"2018-09-08T03:38:00+00:00\",\"dateModified\":\"2022-08-31T15:57:48+00:00\",\"description\":\"Push Climbing Make Your Training Plan\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/training-make-your-training-plan\\\/#breadcrumb\"},\"inLanguage\":\"vi\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/pushclimbing.vn\\\/training-make-your-training-plan\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"vi\",\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/training-make-your-training-plan\\\/#primaryimage\",\"url\":\"https:\\\/\\\/pushclimbing.vn\\\/wp-content\\\/uploads\\\/2018\\\/09\\\/Plan-Featured-Image-1200x628px-.png\",\"contentUrl\":\"https:\\\/\\\/pushclimbing.vn\\\/wp-content\\\/uploads\\\/2018\\\/09\\\/Plan-Featured-Image-1200x628px-.png\",\"width\":600,\"height\":314},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/training-make-your-training-plan\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/pushclimbing.vn\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Make Your Training Plan\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/#website\",\"url\":\"https:\\\/\\\/pushclimbing.vn\\\/\",\"name\":\"Push Climbing\",\"description\":\"Conquer Your Mountain\",\"publisher\":{\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/pushclimbing.vn\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"vi\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/#organization\",\"name\":\"Push Climbing\",\"url\":\"https:\\\/\\\/pushclimbing.vn\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"vi\",\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/pushclimbing.vn\\\/wp-content\\\/uploads\\\/2022\\\/07\\\/push-logo-canvas.png\",\"contentUrl\":\"https:\\\/\\\/pushclimbing.vn\\\/wp-content\\\/uploads\\\/2022\\\/07\\\/push-logo-canvas.png\",\"width\":400,\"height\":400,\"caption\":\"Push Climbing\"},\"image\":{\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/pushrockclimbing\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/pushclimbing.vn\\\/#\\\/schema\\\/person\\\/7fa0e9536f6dd4487437ab82f91ef8e2\",\"name\":\"PaulPush\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"vi\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/3ad41921f5c6a3c67537db1e1bbb6887e161969c74f5bd1374fd3ade64e8a0f6?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/3ad41921f5c6a3c67537db1e1bbb6887e161969c74f5bd1374fd3ade64e8a0f6?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/3ad41921f5c6a3c67537db1e1bbb6887e161969c74f5bd1374fd3ade64e8a0f6?s=96&d=mm&r=g\",\"caption\":\"PaulPush\"},\"sameAs\":[\"http:\\\/\\\/pushclimbing.vn\"],\"url\":\"https:\\\/\\\/pushclimbing.vn\\\/vi\\\/author\\\/paulpush\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Make Your Training Plan - Push Climbing","description":"Push Climbing Make Your Training Plan","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:\/\/pushclimbing.vn\/vi\/training-make-your-training-plan\/","og_locale":"vi_VN","og_type":"article","og_title":"Make Your Training Plan - Push Climbing","og_description":"Push Climbing Make Your Training Plan","og_url":"https:\/\/pushclimbing.vn\/vi\/training-make-your-training-plan\/","og_site_name":"Push Climbing","article_publisher":"https:\/\/www.facebook.com\/pushrockclimbing","article_published_time":"2018-09-08T03:38:00+00:00","article_modified_time":"2022-08-31T15:57:48+00:00","og_image":[{"width":600,"height":314,"url":"https:\/\/pushclimbing.vn\/wp-content\/uploads\/2018\/09\/Plan-Featured-Image-1200x628px-.png","type":"image\/png"}],"author":"PaulPush","twitter_card":"summary_large_image","twitter_misc":{"\u0110\u01b0\u1ee3c vi\u1ebft b\u1edfi":"PaulPush","\u01af\u1edbc t\u00ednh th\u1eddi gian \u0111\u1ecdc":"6 ph\u00fat"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/pushclimbing.vn\/training-make-your-training-plan\/#article","isPartOf":{"@id":"https:\/\/pushclimbing.vn\/training-make-your-training-plan\/"},"author":{"name":"PaulPush","@id":"https:\/\/pushclimbing.vn\/#\/schema\/person\/7fa0e9536f6dd4487437ab82f91ef8e2"},"headline":"Make Your Training Plan","datePublished":"2018-09-08T03:38:00+00:00","dateModified":"2022-08-31T15:57:48+00:00","mainEntityOfPage":{"@id":"https:\/\/pushclimbing.vn\/training-make-your-training-plan\/"},"wordCount":1315,"publisher":{"@id":"https:\/\/pushclimbing.vn\/#organization"},"image":{"@id":"https:\/\/pushclimbing.vn\/training-make-your-training-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/pushclimbing.vn\/wp-content\/uploads\/2018\/09\/Plan-Featured-Image-1200x628px-.png","keywords":["fitness","health","Training"],"articleSection":["Training"],"inLanguage":"vi"},{"@type":"WebPage","@id":"https:\/\/pushclimbing.vn\/training-make-your-training-plan\/","url":"https:\/\/pushclimbing.vn\/training-make-your-training-plan\/","name":"Make Your Training Plan - Push Climbing","isPartOf":{"@id":"https:\/\/pushclimbing.vn\/#website"},"primaryImageOfPage":{"@id":"https:\/\/pushclimbing.vn\/training-make-your-training-plan\/#primaryimage"},"image":{"@id":"https:\/\/pushclimbing.vn\/training-make-your-training-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/pushclimbing.vn\/wp-content\/uploads\/2018\/09\/Plan-Featured-Image-1200x628px-.png","datePublished":"2018-09-08T03:38:00+00:00","dateModified":"2022-08-31T15:57:48+00:00","description":"Push Climbing Make Your Training Plan","breadcrumb":{"@id":"https:\/\/pushclimbing.vn\/training-make-your-training-plan\/#breadcrumb"},"inLanguage":"vi","potentialAction":[{"@type":"ReadAction","target":["https:\/\/pushclimbing.vn\/training-make-your-training-plan\/"]}]},{"@type":"ImageObject","inLanguage":"vi","@id":"https:\/\/pushclimbing.vn\/training-make-your-training-plan\/#primaryimage","url":"https:\/\/pushclimbing.vn\/wp-content\/uploads\/2018\/09\/Plan-Featured-Image-1200x628px-.png","contentUrl":"https:\/\/pushclimbing.vn\/wp-content\/uploads\/2018\/09\/Plan-Featured-Image-1200x628px-.png","width":600,"height":314},{"@type":"BreadcrumbList","@id":"https:\/\/pushclimbing.vn\/training-make-your-training-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/pushclimbing.vn\/"},{"@type":"ListItem","position":2,"name":"Make Your Training Plan"}]},{"@type":"WebSite","@id":"https:\/\/pushclimbing.vn\/#website","url":"https:\/\/pushclimbing.vn\/","name":"Push Climbing","description":"Conquer Your Mountain","publisher":{"@id":"https:\/\/pushclimbing.vn\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/pushclimbing.vn\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"vi"},{"@type":"Organization","@id":"https:\/\/pushclimbing.vn\/#organization","name":"Push Climbing","url":"https:\/\/pushclimbing.vn\/","logo":{"@type":"ImageObject","inLanguage":"vi","@id":"https:\/\/pushclimbing.vn\/#\/schema\/logo\/image\/","url":"https:\/\/pushclimbing.vn\/wp-content\/uploads\/2022\/07\/push-logo-canvas.png","contentUrl":"https:\/\/pushclimbing.vn\/wp-content\/uploads\/2022\/07\/push-logo-canvas.png","width":400,"height":400,"caption":"Push Climbing"},"image":{"@id":"https:\/\/pushclimbing.vn\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/pushrockclimbing"]},{"@type":"Person","@id":"https:\/\/pushclimbing.vn\/#\/schema\/person\/7fa0e9536f6dd4487437ab82f91ef8e2","name":"PaulPush","image":{"@type":"ImageObject","inLanguage":"vi","@id":"https:\/\/secure.gravatar.com\/avatar\/3ad41921f5c6a3c67537db1e1bbb6887e161969c74f5bd1374fd3ade64e8a0f6?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/3ad41921f5c6a3c67537db1e1bbb6887e161969c74f5bd1374fd3ade64e8a0f6?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/3ad41921f5c6a3c67537db1e1bbb6887e161969c74f5bd1374fd3ade64e8a0f6?s=96&d=mm&r=g","caption":"PaulPush"},"sameAs":["http:\/\/pushclimbing.vn"],"url":"https:\/\/pushclimbing.vn\/vi\/author\/paulpush\/"}]}},"_links":{"self":[{"href":"https:\/\/pushclimbing.vn\/vi\/wp-json\/wp\/v2\/posts\/3825","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pushclimbing.vn\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pushclimbing.vn\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pushclimbing.vn\/vi\/wp-json\/wp\/v2\/users\/295"}],"replies":[{"embeddable":true,"href":"https:\/\/pushclimbing.vn\/vi\/wp-json\/wp\/v2\/comments?post=3825"}],"version-history":[{"count":0,"href":"https:\/\/pushclimbing.vn\/vi\/wp-json\/wp\/v2\/posts\/3825\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pushclimbing.vn\/vi\/wp-json\/wp\/v2\/media\/22181"}],"wp:attachment":[{"href":"https:\/\/pushclimbing.vn\/vi\/wp-json\/wp\/v2\/media?parent=3825"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pushclimbing.vn\/vi\/wp-json\/wp\/v2\/categories?post=3825"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pushclimbing.vn\/vi\/wp-json\/wp\/v2\/tags?post=3825"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}