Page 162 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

TRAINING EXAMPLES
— Pyramid chin-ups (decreasing the repeti- tions, increasing the intensity, decreasing the resting periods): 1 set of 16 reps., rest of 1 minute + 1 set of 14 reps., rest of 45 seconds + 1 set of 12 reps., rest of 30 seconds + 2 sets of 10 reps., rest of 20 seconds. Intensity between 40% and 60% of 1RM. (Endurance)
— 3to5setsof3to4pull-upsonstraps,rest periods of 3 to 5 minutes between sets. Inten- sity between 90% and 95% of 1RM. (Maximal/ submaximal strength)
— 3 to 4 sets of 10 to 12 pull-up to front lever (isometric contractions of 3 seconds in front le- ver position), rest periods of 2 minutes between sets. Intensity between 55% and 60% of 1RM. (Endurance)
— 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 3 minutes be- tween sets. Intensity between 60% and 70% of 1RM. (Power)
— 4 to 5 sets of 4 to 5 dynamic pull-up rope climbs at maximum speed (double handed/ hands together), rest periods of 2 to 3 minutes between sets. Intensity between 50% and 60% of 1RM. (Power)
— 3 to 5 sets of 14 plank beats on straps (7 on each side), in a straight line with full body ex- tension and pull-up, rest periods of 1 to 2 min- utes between sets. (Endurance)
— 6 to 8 sets of 2 to 3 plank beats on rope, in a straight line with full body extension and with maximum explosive and speed pull-up, plus one twist/pirouette. Rest periods of 2 to 3 minutes between sets. (Power)
— 6 to 8 sets of 1 to 3 repetitions of one-arm jumps (per set), rest periods of 10 seconds be- tween repetitions, and 1 to 3 minutes between sets. (Explosive strength and power)
In order to adjust the % of intensity, some of these exercises can be performed at different fitness levels using a progres- sion towards our final goals, (for example using a RESIS- TANCE BAND, with a SPOT FROM SOMEONE ELSE, adding EXTRA WEIGHT, etc.).
Pyramidal training can be: ascendent pyramid, descendent or reverse pyramid, complete or double pyramid (triangle), flat pyramid, etc., and can vary on the number of repetitions, % of intensity, resting periods, and sets in accordance to our targets.
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).
CH. 14. TWIST/PIROUETTE
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