Page 227 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

TRAINING EXAMPLES
— Skin the cat/German hang: 3 to 4 sets of 12 to 15 repetitions. Rest periods of 1 to 2 minutes between sets. Intensity between 55% and 60% of 1RM. (Endurance)
— One-armed progression vertical/elephant on straps (each arm): 3 to 4 sets of 3 to 5 repe- titions, rest periods of 2 to 5 minutes between sets. Intensity between 85% and 90% of 1RM. (Submaximal strength)
— Vertical/elephant lift on rope (each arm): 3 to 4 sets of 2 to 3 repetitions, rest periods of 3 to 5 minutes between sets. Intensity between 95% and 100% of 1RM. (Maximal strength)
— Front lever progression exercises: 3 to 4 sets of 6 to 8 repetitions performing isometric con- tractions lasting between 3 and 6 seconds in front lever position. Rest periods of 1 to 2 min- utes between sets. Intensity between 55% and 60% of our MIF. (Endurance)
— Back lever progression exercises: 4 to 5 sets of 3 to 4 repetitions performing isometric con- tractions lasting between 2 and 4 seconds in back lever position. Rest periods of 3 to 5 min- utes between sets. Intensity between 80% 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 ONE-ARMED, STRADDLING OR BENDING THE LEGS, using a RESISTANCE BAND, with a SPOT FROM SOMEONE ELSE, doing ISOMET- RIC or ECCENTRIC TRAINING, adding EXTRA WEIGHT, etc.).
THE AERIAL MOVEMENT®
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