Page 20 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

1.3 → TRAINING
There are as many training concepts, categories, adaptations, and methods as experts on the topic. Some studies propose categories with a level of detail and technique that are too complex for us to list here.
Based on the work of Gonzalez Badillo (1997-2004), Bosco (2000), Kurtz (2001), Verkhoshansky (2000), Bompa (2002), and Kraemer (2004) among others, using a broader approach and without going into specifics (even when aiming to ac- complish the same objective, the intensity level, number of repetitions, resting periods, etc., can vary among different experts), we have tried to differentiate and summarize the different concepts, categories, adaptations, and training methods to apply them to aerial acrobatics and aerial calisthenics:
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MAXIMAL STRENGTH:
The maximum force the neuromuscular system can exert in a single maximal voluntary contraction. Maximal strength is often expressed as 1RM (one repeti- tion maximum).
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SUBMAXIMAL STRENGTH:
Muscular contractions in which an individual does not contract the muscle to its full ability. It is generally denoted as a percentage of the maximal strength (slightly lower).
EXAMPLE OF MAXIMAL/ SUBMAXIMAL STRENGTH TRAINING SESSION:
— Concentric Strength, intensity between 85% and 100% of 1RM, 1 to 5 repetitions (low to medium speed of execution), 3 to 5 sets with full rest periods (3 to 5 minutes between sets), 2 to 3 exercises per muscle group.
CH. 1. BASIC TRAINING PRINCIPLES
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