Page 102 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

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TRAINING EXAMPLES
— 4 to 5 sets of 12 to 15 classic pull-ups, rest periods of 1 to 2 minutes between sets. Inten- sity between 55% and 60% of 1RM. (Endurance)
— 4 to 6 sets of 3 to 4 classic pull-ups at high speed, rest periods of 2 to 4 minutes between sets. Intensity between 70% and 80% of 1RM. (Power)
— 3 to 5 sets of 3 to 5 pull-ups on straps, rest periods of 3 to 5 minutes between sets. Inten- sity between 85% and 90% of 1RM. (Submax- imal strength)
— 4 to 5 sets of 14 scissor beats on straps with proper pull-ups (7 on each side), rest periods of 2 minutes between sets. (Endurance)
— 4 to 6 sets of 4 scissor beats on rope (2 on each side) with maximum explosiveness and speed pull-ups, rest periods of 2 to 3 minutes between sets. (Power)
In order to adjust the % of intensity, some of these exercises (such as classic pull-ups, variants, pull-ups on straps, diago- nal/scissor beats on straps, etc.), can be performed at differ- ent fitness levels using a progression towards our final goals (for example using a RESISTANCE BAND, with a SPOT FROM SOMEONE ELSE, adding EXTRA WEIGHT, doing ISOMETRIC or ECCENTRIC TRAINING, etc.).
Pull-ups should be performed with proper shoulder engage- ment. (Light scapular depression and downward rotation, to compensate for the upward rotation and elevation generat- ed while hanging).
— Pull-ups on straps: starting from a neutral position with straight arms, we INTERNALLY ro- tate the wrists as we pull-up. This movement will “mimic” the position of our wrists while perform- ing a diagonal/scissor beat. (img. 3 - 4)
— Diagonal/scissor beats on straps and rope fo- cusing on proper technique (breath, pull-up el- bow to lumbar region, side position, etc.).
— Grip and forearm exercises. (Ch. 8)
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CH. 9. DYNAMICS
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