Page 17 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

1.1 → INTRODUCTION
Given the complexity of the topic, summarizing the theory behind exercise and sport training is a rather difficult task to address because of how easily the in- formation can be misinterpreted or misunderstood. We will aim to simplify it as much as possible to help aerial acrobats and calisthenics athletes understand the basic principles they must adhere to in order to achieve their desired out- comes and succeed.
First of all, training has to be based on progressions, specific to the objectives, task or skill we want to accomplish, and planned based on our individual (or col- lective) objectives, fitness level, training availability, goal and deadlines, among other things. Proper planning is crucial to ensure our training is effective enough to avoid stagnation, slow progress, or results opposite to those we desire; bad planning may even be conducive to injury.
In general, at the beginning of a training program, after an injury or a long pe- riod of inactivity, or when learning a new skill that requires a different level of physical training or conditioning, we will start with a larger number of repetitions (reps) or longer sets, and a lighter load or intensity. We use longer sets so we can properly memorize movement patterns (as long as we use good technique), but more importantly, longer sets with a lighter load will increase and improve mus- cular tension so we can later bear heavier loads and perform specific training.
Every training program should include complementary training sessions, wheth- er it be lifting weights, doing some other type of cross-training (which does not necessarily mean being at the gym 24/7), functional training, calisthenic work- out, cardio, etc. Complementary training sessions will provide our muscles with the strength, power, flexibility, endurance, etc., that our specific training sessions may not address themselves, and they will also help us strengthen antagonistic muscles to maintain muscular balance, thus avoiding dysfunction within any of the body’s kinetic chains (muscles, joints, and nerves, working together to pro- duce movement).
Recovery should last between 24 and 72 hours, depending on the type of train- ing or its level of intensity. Full recovery (100%) after this type of training may take up to 72 hours.
FUNDAMENTAL COMPONENTS OF A TRAINING PLAN
Objectives
(partial, global, and final)
Deadlines (goal specific)
Availability
Fitness level
(current, injuries history, etc.)
THE AERIAL MOVEMENT®
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