Page 158 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

14.4 → CONDITIONING
As mentioned before, when learning a new skill, we must do more repetitions with a lighter load to avoid possible injuries, improve muscular de- velopment and muscle toning, and allow our body to memorize the movement patterns.
Applying the training bases of the beats (Ch. 9), as we get closer to the desired movement and our body is ready for the skill, we will do sets at a higher intensity with a lower number of rep- etitions. We are now looking for maximum ex- plosive strength and power to attain maximum height and perform the skills. Therefore we will perform a maximum of 5-6 repetitions. During the execution of this kind of movement, power decrease rapidly from the first repetition, mean- ing that most of our explosive strength and pow- er is lost after 3-6 repetitions; as a consequence, if we add more repetitions, the speed and quality of the movement will be reduced.
One of our main objectives is to develop maxi- mum explosive strength and power, to gain the greatest possible height with a single pull-up, ex- tending the “weightless” moment and executing the twist/pirouette, or any of its variations, with- out losing height.
— 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, etc.).
— Abdominal exercises to improve lines, pecto- ral exercises with or without weights, resistance 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. (Ch. 9)
— Pull-ups on straps starting from a neutral po- sition with straight arms, we EXTERNALLY rotate the wrists as we pull-up. (Ch. 9)
— Pull-up to front lever on straps, performing an external rotation of the wrist when pulling-up and then an internal rotation when transitioning to front lever. (Ch. 9)
— Beats on straps and rope, focusing on each technical detail (breath, pull-up, lines).
— Plank beats descent (double handed) on rope. (Letting go with both hands at the same time). (Ch. 9)
— Plank beats climb (double handed) on rope. (Letting go with both hands at the same time). (Ch. 9)
— One arm-jumps on rope. (Ch. 8)
CH. 14. TWIST/PIROUETTE
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