Page 109 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

9.4.3 CONDITIONING
As we mentioned before, at the beginning of every training program or when learning a new skill, we will do more repetitions with a lighter load to improve muscular development and tone and allow our body to memorize the movement patterns. As our bodies become ready for the skill, sets will include a lower number of repeti- tions at a higher intensity. We are now looking for maximum explosive strength and power to perform the beats, so we should do a maximum of 5-6 repetitions (beats), if we add more repeti- tions, the explosiveness, speed and quality of the movement will decrease.
— General and complementary conditioning to strengthen the muscles used during this skill and to strengthen antagonistic muscles to maintain muscular balance (calisthenic workout, lifting weights, functional training, cross training, etc.).
— Abdominal exercises to improve lines (hang- ing and on the floor).
— Pectoral exercises with or without weights, re- sistance bands, etc.
— Pull-ups (focused on strength, explosive strength, power, etc. depending on our target): Neutral and close/narrow grip pull-ups, com- mando pull-ups, chin-ups, front lever pull-ups, etc.
— Pull-ups on straps: starting from a neutral position with straight arms, we EXTERNALLY ro- tate the wrists as we pull-up. This movement will “mimic” the position of our wrists while perform- ing a plank beat. (img. 1 - 2)
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THE AERIAL MOVEMENT®
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