{"id":9177,"date":"2026-11-02T09:00:00","date_gmt":"2026-11-02T08:00:00","guid":{"rendered":"https:\/\/trevollleida.com\/?p=9177"},"modified":"2026-11-02T12:15:00","modified_gmt":"2026-11-02T11:15:00","slug":"preparacio-fisica-oposicions","status":"publish","type":"post","link":"https:\/\/trevollleida.com\/es\/blog\/preparacio-fisica-oposicions\/","title":{"rendered":"Preparaci\u00f3n f\u00edsica para oposiciones: C\u00f3mo entrenar para asegurar tu aprobado"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"9177\" class=\"elementor elementor-9177\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6438951 e-flex e-con-boxed e-con e-parent\" data-id=\"6438951\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-737971d titulo elementor-widget elementor-widget-heading\" data-id=\"737971d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/preparacio-fisica-oposicions\/\">Preparaci\u00f3 f\u00edsica per a oposicions: com entrenar per assegurar el teu aprovat<\/a><\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee51366 elementor-widget elementor-widget-text-editor\" data-id=\"ee51366\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Si prepares unes oposicions, ja saps que el temari \u00e9s nom\u00e9s una part del cam\u00ed. L&#8217;altra es decideix en una pista, en un banc de press o en una piscina, i amb dates que no donen marge per improvisar. La <strong>preparaci\u00f3 f\u00edsica per a oposicions<\/strong> no consisteix a entrenar molt, sin\u00f3 a entrenar exactament el que et demanaran, amb un pla que et porti al dia de la prova en el teu millor moment, no esgotat ni lesionat.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c0a5d83 elementor-widget elementor-widget-image\" data-id=\"c0a5d83\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/10\/PREPARACIO-OPOSICIONS-scaled.jpg\" title=\"Strength Training in Gym\" alt=\"Preparaci\u00f3 f\u00edsica per a oposicions: opositor entrenant for\u00e7a amb pesos al gimn\u00e0s\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-62adf09 e-flex e-con-boxed e-con e-parent\" data-id=\"62adf09\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9df7368 elementor-widget__width-initial elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"9df7368\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;#els-meus-posts&quot;,&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-angle-right&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-angle-right\\&quot; viewBox=\\&quot;0 0 256 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;},&quot;no_headings_message&quot;:&quot;No se ha encontrado ning\\u00fan encabezado en esta p\\u00e1gina.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:0,&quot;sizes&quot;:[]},&quot;minimize_box&quot;:&quot;yes&quot;,&quot;minimized_on&quot;:&quot;tablet&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h2 class=\"elementor-toc__header-title\">\n\t\t\t\tContingut de l'article\t\t\t<\/h2>\n\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--expand\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__9df7368\" aria-expanded=\"true\" aria-label=\"Abrir la tabla de contenidos\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-down\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M207.029 381.476L12.686 187.132c-9.373-9.373-9.373-24.569 0-33.941l22.667-22.667c9.357-9.357 24.522-9.375 33.901-.04L224 284.505l154.745-154.021c9.379-9.335 24.544-9.317 33.901.04l22.667 22.667c9.373 9.373 9.373 24.569 0 33.941L240.971 381.476c-9.373 9.372-24.569 9.372-33.942 0z\"><\/path><\/svg><\/div>\n\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--collapse\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__9df7368\" aria-expanded=\"true\" aria-label=\"Cerrar la tabla de contenidos\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-up\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M240.971 130.524l194.343 194.343c9.373 9.373 9.373 24.569 0 33.941l-22.667 22.667c-9.357 9.357-24.522 9.375-33.901.04L224 227.495 69.255 381.516c-9.379 9.335-24.544 9.317-33.901-.04l-22.667-22.667c-9.373-9.373-9.373-24.569 0-33.941L207.03 130.525c9.372-9.373 24.568-9.373 33.941-.001z\"><\/path><\/svg><\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__9df7368\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<svg class=\"elementor-toc__spinner eicon-animation-spin e-font-icon-svg e-eicon-loading\" aria-hidden=\"true\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500 975V858C696 858 858 696 858 500S696 142 500 142 142 304 142 500H25C25 237 238 25 500 25S975 237 975 500 763 975 500 975Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-dfc65ec e-flex e-con-boxed e-con e-parent\" data-id=\"dfc65ec\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-260b64e titulo elementor-widget elementor-widget-heading\" data-id=\"260b64e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">La import\u00e0ncia d'un entrenament espec\u00edfic per a opositors<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb60764 elementor-widget elementor-widget-text-editor\" data-id=\"fb60764\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Estar en forma i estar preparat per a una prova f\u00edsica no \u00e9s el mateix. El cos s&#8217;adapta al que li demanes de manera repetida: si vols rendir en alguna cosa concreta, has d&#8217;entrenar aix\u00f2 en concret.<\/p>\n<p>Les convocat\u00f2ries del 2026 ho deixen clar, perqu\u00e8 els tres cossos no demanen el mateix:<\/p>\n<ul><li><strong>Mossos d&#8217;Esquadra i cos t\u00e8cnic d&#8217;especialistes de serveis penitenciaris<\/strong> comparteixen format: circuit d&#8217;agilitat, press de banca i <em>course navette<\/em>. Cada exercici exigeix una nota m\u00ednima pr\u00f2pia, aix\u00ed que no pots compensar-ne un de fluix amb un altre de brillant.<\/li><li><strong>Bombers de la Generalitat<\/strong> ha canviat a tres simulacions de treball real. Es puntuen per temps, la nota \u00e9s la mitjana de les tres i les penalitzacions sumen segons.<\/li><\/ul>\n<p>Per aix\u00f2 el primer pas \u00e9s sempre llegir l&#8217;annex de la teva convocat\u00f2ria. Els barems canvien segons el sexe i entre convocat\u00f2ries, i entrenar amb els de fa dos anys \u00e9s entrenar per a una altra prova.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a658345 e-flex e-con-boxed e-con e-parent\" data-id=\"a658345\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-59f7de6 titulo elementor-widget elementor-widget-heading\" data-id=\"59f7de6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Proves f\u00edsiques m\u00e9s comunes i com entrenar-les<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7dead84 elementor-widget elementor-widget-heading\" data-id=\"7dead84\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Resist\u00e8ncia i pot\u00e8ncia aer\u00f2bica: claus per a la cursa i l'agilitat.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea860ca elementor-widget elementor-widget-text-editor\" data-id=\"ea860ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>La <em>course navette<\/em> (anades i tornades de 20 metres a un ritme que s&#8217;accelera progressivament) \u00e9s central en l&#8217;<strong>entrenament de proves f\u00edsiques de policia<\/strong> i presons. Millora combinant dos tipus de treball:<\/p>\n<ul><li><strong>Rodatges suaus i continus<\/strong>, que construeixen la base aer\u00f2bica i permeten recuperar-se millor del treball intens.<\/li><li><strong>Intervals<\/strong> a ritmes alts, i pr\u00e0ctica del mateix test amb el seu \u00e0udio, perqu\u00e8 frenar i girar cada 20 metres t\u00e9 un cost que la cursa cont\u00ednua no entrena.<\/li><\/ul>\n<p>El circuit d&#8217;agilitat \u00e9s una q\u00fcesti\u00f3 de t\u00e8cnica: frenar, girar i accelerar amb efici\u00e8ncia seguint un tra\u00e7at exacte. Saltar-se un obstacle o no envoltar un con pot invalidar l&#8217;intent, aix\u00ed que assajar el recorregut real fins a automatitzar-lo val tant com ser r\u00e0pid.<\/p>\n<p>A Bombers, la simulaci\u00f3 d&#8217;incendi de vegetaci\u00f3 encadena uns 600 metres en trams de 20 metres amb 60 llan\u00e7aments de pilota medicinal contra el terra. \u00c9s resist\u00e8ncia sota fatiga: cal entrenar la cursa i els llan\u00e7aments junts, no per separat.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-51570ac elementor-widget elementor-widget-heading\" data-id=\"51570ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">For\u00e7a de tren superior: dominades, press de banca i llan\u00e7ament de pilota.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad14861 elementor-widget elementor-widget-text-editor\" data-id=\"ad14861\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Cap d&#8217;aquestes tres convocat\u00f2ries no inclou dominades, tot i que s\u00ed que apareixen en altres cossos fora de Catalunya. Aqu\u00ed la for\u00e7a s&#8217;avalua d&#8217;una altra manera:<\/p>\n<ul><li><strong>Press de banca (Mossos i presons)<\/strong>: es mesura per repeticions amb una c\u00e0rrega fixada a les bases. Conv\u00e9 treballar for\u00e7a m\u00e0xima i resist\u00e8ncia a la for\u00e7a, amb progressi\u00f3 i t\u00e8cnica neta.<\/li><li><strong>Llan\u00e7ament de pilota medicinal (Bombers)<\/strong>: la pilota ha de passar per sobre del cap i el maluc s&#8217;ha de flexionar i estendre. \u00c9s un gest de cos sencer: cames i tronc generen bona part de la for\u00e7a, i una t\u00e8cnica incorrecta fa que la repetici\u00f3 no compti.<\/li><li><strong>For\u00e7a funcional (Bombers)<\/strong>: la simulaci\u00f3 d&#8217;incendi estructural es fa amb una armilla de 10 kg i combina transport de discos i peses russes, pujades a un calaix, arrossegament i empenta d&#8217;un trineu pesat, despla\u00e7ament per sota de tanques i arrossegament d&#8217;un maniqu\u00ed. Exigeix for\u00e7a d&#8217;agafada, de cames i de tronc m\u00e9s que no pas de bra\u00e7os a\u00efllats.<\/li><\/ul>\n<p>En tots els casos els barems s&#8217;ajusten per sexe, per\u00f2 l&#8217;enfocament \u00e9s el mateix per a homes i dones: progressi\u00f3 gradual i t\u00e8cnica acurada.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f828b48 elementor-widget elementor-widget-heading\" data-id=\"f828b48\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Proves aqu\u00e0tiques: com baixar els teus temps a la piscina<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4fa87e5 elementor-widget elementor-widget-text-editor\" data-id=\"4fa87e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Per a la <strong>preparaci\u00f3 d&#8217;oposicions a bomber<\/strong> de la Generalitat, la piscina ja no \u00e9s nom\u00e9s nedar r\u00e0pid. El rescat aqu\u00e0tic inclou entrada segura, 15 metres de busseig en apnea, 30 segons surant amb el cap i les mans fora de l&#8217;aigua, trams de crol sense tombarella, crol de salvament amb el cap fora i remolc d&#8217;un maniqu\u00ed d&#8217;uns 35 kg.<\/p>\n<p>S\u00f3n gestos molt t\u00e8cnics que no s&#8217;improvisen. El m\u00e9s efica\u00e7 sol ser treballar cada fase per separat (sobretot la flotaci\u00f3 i el remolc, que s\u00f3n les menys habituals) i despr\u00e9s encadenar-les. L&#8217;apnea s&#8217;entrena de manera progressiva i mai en solitari: sempre amb alg\u00fa vigilant des de fora de l&#8217;aigua.<\/p>\n<p>Tenir la piscina al mateix centre on fas el treball de for\u00e7a permet incloure dues o tres sessions aqu\u00e0tiques per setmana sense complicar la log\u00edstica, i en una preparaci\u00f3 amb data fixa aix\u00f2 es tradueix en const\u00e0ncia.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a57851d e-flex e-con-boxed e-con e-parent\" data-id=\"a57851d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8fc78ad titulo elementor-widget elementor-widget-heading\" data-id=\"8fc78ad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Planificaci\u00f3 i perioditzaci\u00f3: no entrenis a l'atzar<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3663641 elementor-widget elementor-widget-text-editor\" data-id=\"3663641\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Entrenar-ho tot, cada dia i al m\u00e0xim sol acabar en fatiga o lesi\u00f3 just abans de la prova. La perioditzaci\u00f3 organitza el treball per fases segons la data de l&#8217;examen:<\/p>\n<ol><li><strong>Fase general<\/strong>: base aer\u00f2bica, for\u00e7a i t\u00e8cnica.<\/li><li><strong>Fase espec\u00edfica<\/strong>: entrenaments amb el format real de cada prova.<\/li><li><strong>Posada a punt<\/strong>: menys volum els dies previs per arribar-hi descansat.<\/li><\/ol>\n<p>Els simulacres peri\u00f2dics s\u00f3n clau, sobretot a Bombers, on les penalitzacions es paguen en segons i excedir el temps l\u00edmit suposa un zero. I no oblidis l&#8217;ordre del proc\u00e9s: a Bombers nom\u00e9s passen a la prova f\u00edsica els qui puntuen millor en el test de coneixements. El pla f\u00edsic ha de conviure amb l&#8217;estudi, no robar-li hores.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c4184e0 e-flex e-con-boxed e-con e-parent\" data-id=\"c4184e0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-103c9af titulo elementor-widget elementor-widget-heading\" data-id=\"103c9af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Nutrici\u00f3 i suplementaci\u00f3 per al rendiment de l'opositor<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f0dba4b elementor-widget elementor-widget-text-editor\" data-id=\"f0dba4b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Entrenar sovint i estudiar moltes hores exigeix energia. La base \u00e9s una alimentaci\u00f3 suficient i variada, amb hidrats per entrenar i prote\u00efna per recuperar-se.<\/p>\n<p>La suplementaci\u00f3 pot tenir un paper puntual (la creatina o la cafe\u00efna compten amb un bon aval per a certs esfor\u00e7os), per\u00f2 mai no compensa una dieta desordenada o un mal descans. Consulta-ho amb un professional de la nutrici\u00f3. I aprofita els simulacres per provar qu\u00e8 esmorzes i quan: el dia de la prova no \u00e9s moment d&#8217;experimentar.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-69b0c8c e-flex e-con-boxed e-con e-parent\" data-id=\"69b0c8c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-67d32f2 titulo elementor-widget elementor-widget-heading\" data-id=\"67d32f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Evitar lesions durant la preparaci\u00f3<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d7377df elementor-widget elementor-widget-text-editor\" data-id=\"d7377df\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Les lesions m\u00e9s habituals en opositors venen de la sobrec\u00e0rrega: apujar el volum de cop o descansar poc. Algunes claus:<\/p>\n<ul><li><strong>Progressar de manera gradual<\/strong>, sobretot en els canvis de direcci\u00f3 de la <em>navette<\/em> i l&#8217;agilitat, que carreguen genolls i turmells.<\/li><li><strong>Incloure for\u00e7a general i mobilitat<\/strong>, que preparen tendons i articulacions per al treball espec\u00edfic.<\/li><li><strong>Respectar els descansos<\/strong>: formen part del pla.<\/li><li><strong>Escoltar el cos<\/strong>: un dolor que persisteix mereix una valoraci\u00f3 professional.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a2b970f e-flex e-con-boxed e-con e-parent\" data-id=\"a2b970f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ffedd46 titulo elementor-widget elementor-widget-heading\" data-id=\"ffedd46\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Per qu\u00e8 preparar les teves oposicions a Tr\u00e8vol Lleida<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ddc029 elementor-widget elementor-widget-text-editor\" data-id=\"2ddc029\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Si busques <strong>preparaci\u00f3 f\u00edsica per a oposicions a Lleida<\/strong>, a Tr\u00e8vol tens en un mateix espai gimn\u00e0s per al treball de for\u00e7a, piscina per a les proves aqu\u00e0tiques i un equip que ent\u00e9n que el teu objectiu t\u00e9 data. Ning\u00fa no pot garantir un aprovat, per\u00f2 s\u00ed que et podem ajudar perqu\u00e8 la preparaci\u00f3 f\u00edsica deixi de ser una incertesa i es converteixi en un punt fort.<\/p>\n<p>Ja saps a quin cos et presentes? Passa per Tr\u00e8vol Lleida i explica&#8217;ns quina convocat\u00f2ria prepares. T&#8217;ajudarem a valorar el teu punt de partida i a plantejar un entrenament adaptat a les teves proves.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3142522 elementor-widget elementor-widget-video\" data-id=\"3142522\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=OWx92j3Ded0&amp;source_ve_path=MjM4NTE&amp;embeds_referring_euri=https%3A%2F%2Fmail.google.com%2F&amp;embeds_referring_origin=https%3A%2F%2Fmail.google.com&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f9b88f5 e-grid featured-box e-con-boxed e-con e-parent\" data-id=\"f9b88f5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2da43b2 e-con-full e-flex e-con e-child\" data-id=\"2da43b2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-860dd08 elementor-widget elementor-widget-heading\" data-id=\"860dd08\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Vine a entrenar al nostre gimn\u00e1s a Lleida!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25a56f2 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"25a56f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-pulse\" href=\"https:\/\/trevollleida.com\/activitats-dirigides\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">M'apunto!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c1ca446 e-con-full e-flex e-con e-child\" data-id=\"c1ca446\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-259ff6f elementor-widget elementor-widget-image\" data-id=\"259ff6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"400\" height=\"400\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr.webp\" class=\"attachment-full size-full wp-image-7184\" alt=\"beneficis de la cinta de correr\" srcset=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr.webp 400w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-300x300.webp 300w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-150x150.webp 150w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-12x12.webp 12w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-70x70.webp 70w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-22340ac e-flex e-con-boxed e-con e-parent\" data-id=\"22340ac\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7b69c1 titulo elementor-widget elementor-widget-heading\" data-id=\"b7b69c1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Entrades relacionades amb l'article<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64f1c3e elementor-widget elementor-widget-elementskit-blog-posts\" data-id=\"64f1c3e\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"els-meus-posts\" data-widget_type=\"elementskit-blog-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" >        <div id=\"post-items--64f1c3e\" class=\"ekit-row post-items ekit-blog-post-masonry-inactive\">\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/preparacio-fisica-oposicions\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/10\/PREPARACIO-OPOSICIONS-400X400.png\" alt=\"Preparaci\u00f3 f\u00edsica per a oposicions: com entrenar per assegurar el teu aprovat\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>02<\/strong>Nov<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/preparacio-fisica-oposicions\/\">\n                        Preparaci\u00f3 f\u00edsica per a oposicions: com entrenar per assegurar&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>Descobreix com preparar les proves f\u00edsiques d&#039;oposicions a Mossos d&#039;Esquadra, Bombers i serveis penitenciaris: entrenament espec\u00edfic per a cada prova, planificaci\u00f3 per fases, nutrici\u00f3 i&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/preparacio-fisica-oposicions\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/lesions-padel-4-claus-vitals-prevencio\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/09\/lesio-padel-400x400-1.png\" alt=\"Lesions comunes al p\u00e0del i com prevenir-les: Guia per seguir a la pista\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>15<\/strong>Oct<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/lesions-padel-4-claus-vitals-prevencio\/\">\n                        Lesions comunes al p\u00e0del i com prevenir-les: Guia per&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>El p\u00e0del enganxa. \u00c9s social, s&#039;apr\u00e8n r\u00e0pid i permet competir des del primer dia, una cosa que pocs esports aconsegueixen. Precisament per aix\u00f2, moltes persones&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/lesions-padel-4-claus-vitals-prevencio\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/padel-principiants-5-claus-vitals\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/09\/PADEL-400X400.png\" alt=\"Comen\u00e7ar a jugar a p\u00e0del: Guia completa per a principiants\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>01<\/strong>Oct<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/padel-principiants-5-claus-vitals\/\">\n                        Comen\u00e7ar a jugar a p\u00e0del: Guia completa per a&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>Hi ha un moment que es repeteix molt: alg\u00fa et proposa completar una pista, dius que s\u00ed sense pensar-ho i, de cam\u00ed, t&#039;adones que no&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/padel-principiants-5-claus-vitals\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                    <\/div>\n    <\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Descobreix com preparar les proves f\u00edsiques d&#8217;oposicions a Mossos d&#8217;Esquadra, Bombers i serveis penitenciaris: entrenament espec\u00edfic per a cada prova, planificaci\u00f3 per fases, nutrici\u00f3 i prevenci\u00f3 de lesions.<\/p>","protected":false},"author":10,"featured_media":9211,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-9177","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenament"],"_links":{"self":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/9177","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/comments?post=9177"}],"version-history":[{"count":20,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/9177\/revisions"}],"predecessor-version":[{"id":9228,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/9177\/revisions\/9228"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media\/9211"}],"wp:attachment":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media?parent=9177"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/categories?post=9177"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/tags?post=9177"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}