Page 205 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

— From nutcracker to 1/2 back flag/side planche.
— From 1/2 back flag/side planche to back flag/ side planche
— Isometric back flag/side planche position.
— From meathook to back flag/side planche.
— From back flag/side planche to meathook.
— From back flag/side planche to vertical posi- tion.
— From one-armed back flag/side planche to one-armed back lever.
— Inverted anatomical exercises. (Ch. 15) — Meathook exercises. (Ch. 16)
— Front lever progression exercises.
— Back lever progression exercises.
TRAINING EXAMPLES
— From standing on the floor to Nutcracker (each arm): 2 to 3 sets of 3 to 5 repetitions, rest periods of 2 to 5 minutes between sets. Inten- sity between 85% and 90% of 1RM. (Submax- imal strength)
— From meathook to nutcracker (each arm): 3 to 4 sets of 6 to 8 repetitions (1 repetition = 1 meathook + 1 nutcracker), rest periods of 2 to 3 minutes between sets. Intensity of about 60% of 1RM. (Endurance)
— From nutcracker to 1/2 back flag/side planche (each arm): 3 sets of 2 to 3 repetitions, performing isometric contractions lasting be- tween 3 and 5 seconds (in 1/2 back flag/side planche position). Rest periods of 3 to 5 minutes between sets. Intensity between 90% and 95% of 1RM/MIF. (Maximal/submaximal strength)
— From back flag/side planche to meathook (each arm): 3 to 5 sets of 2 to 3 repetitions, rest periods of 3 to 5 minutes between sets. Inten- sity between 95% and 100% of 1RM. (Maximal strength)
— Isometric back flag/side planche suspension (each arm): 6 to 8 sets of one-armed suspen- sion of 10 to 12 seconds, rest periods of 2 to 3 minutes between sets. Intensity between 85% and 90% of our MIF. (Submaximal strength)
In order to adjust the % of intensity, some of these exercis- es can be performed at different fitness levels using a pro- gression towards our final goals, (for example TWO-ARMED, ONE-ARMED, STRADDLING OR BENDING THE LEGS, using a RESISTANCE BAND, with a SPOT FROM SOMEONE ELSE, doing ISOMETRIC or ECCENTRIC TRAINING, adding EXTRA WEIGHT, etc.).
Basic and skill specific exercises should be performed with proper shoulder engagement.
Preparatory drills #4, #5, and #6 can be performed as con- ditioning, depending on the level of intensity and individual fitness level.
Recovery should last between 24 and 72 hours, depending on the exercise, type of training or its level of intensity.
THE AERIAL MOVEMENT®
203