Page 111 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

TRAINING EXAMPLES
— 4 to 6 sets of 3 to 4 dynamic pull-up rope climbs at high speed (double handed/ hands together), rest periods of 2 to 4 minutes be- tween sets. Intensity between 65% and 75% of 1RM. (Power)
—4to5setsof4to6dynamicpull-uprope climbs at maximum speed (double handed/ hands together), rest periods of 2 to 4 minutes between sets. Intensity between 50% and 60% of 1RM. (Power)
— 3 sets of 2 series x 5 plank beats climb (dou- ble handed/hands together) on rope at max- imum speed, rest periods of 30’’ between se- ries, and 3 to 5 minutes between sets. (Power/ endurance)
— 4 to 5 sets of 16 plank beats on straps (8 on each side), in a straight line with full body ex- tension and pull-up, rest periods of 2 minutes between sets. (Endurance)
— 4 to 8 sets of 2 to 4 plank beats on rope (2 on each side), in a straight line with full body extension and with maximum explosive and speed pull-up, rest periods of 2 to 4 minutes between sets. (Power)
In order to adjust the % of intensity, some of these exercis- es (such as pull-ups, pull-up to front lever, side (bell/plank) beats on straps, etc.), can be performed at different fitness levels using a progression towards our final goals, (for exam- ple using a RESISTANCE BAND, with a SPOT FROM SOME- ONE 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)
Front levers should be performed with proper core, glute and shoulder engagement, (retroversion of the pelvis (pelvic ret- roversion) and light scapular retraction, to compensate for the anteversion and the protraction generated while hang- ing).
THE AERIAL MOVEMENT®
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