Page 226 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

18.5 → CONDITIONING
Similar to the conditioning needed to perform the back flag/side planche, initially we will do more repetitions with a lighter load as base training and allow the body to properly memo- rize all movement patterns. As we mentioned be- fore, when learning a new skill, we must do more repetitions with a lighter load to avoid possible injuries, to improve muscular development and muscle toning, and to allow our body to mem- orize the movement patterns. As a general rule, the Vertical/Elephant lift would be a maximal (1RM) or submaximal strength skill of short du- ration (in a typical routine we would not perform more than three consecutive Verticals/Elephant lifts). As we get closer to the desired movement, we will do sets with fewer repetitions at a high- er intensity. Since we are aiming for maximal or submaximal strength to perform the skills, we will perform a maximum of up to 5 repetitions for the more complex exercises.
— General conditioning such as calisthenic workouts, lifting weights, functional training, cross training, etc., to strengthen the muscles used during this skill and to strengthen antago- nistic muscles to maintain muscular balance.
— Specifically, conditioning exercises for the rectus and transversus abdominis, abdominal obliques, serratus, lower back, hamstring and glutes, shoulders, etc., will help us improve per- formance, optimize our body lines, and avoid possible injuries.
— Inverted anatomical exercises. (Ch. 15)
— Skin the cat/German hang.
— One-armed progression vertical/elephant lift on straps (straddling or bending the legs, with a spot from someone else, with one strap lower and with assistance from the triceps, with a resis- tance band, isometric or eccentric training, etc).
— Vertical/elephant lift on rope.
— Front lever progression exercises.
— Back lever progression exercises.
— One-arm suspensions plus shoulder engage- ment with one arm. (Ch. 8).
— Grip conditioning and forearm exercises. (Ch. 8)
CH. 18. VERTICAL/ELEPHANT LIFT
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