Page 24 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf
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How is this information relevant to our training in aerial acrobatics
and aerial calisthenics?
—
EXAMPLE:
Maximal or submaximal strength will be used when performing a back flag/ side planche in slow motion, since we don’t usually perform more than three consecutive ones in a straps or rope performance.
Explosive strength and power will be used when performing a twist/pirouette, since we need to attain maximum height to be able to extend the period of time during which we are rotating/turning in the air.
Plyometric training (stretch-shorten-cycle) will be used when performing suc- cessive plank beats using pull-ups.
Endurance will be used when performing a traditional rope or straps routine (usually lasting between 4 and 8 minutes).
INDICATIVE GUIDELINES I FOR AERIAL ACROBATIC AND AERIAL CALISTHENIC
REPETITIONS
≤2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 ≥20
STRENGTH
POWER
HYPERTROPHY
≤2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 ≥20 REPETITIONS
MUSCULAR ENDURANCE
CH. 1. BASIC TRAINING PRINCIPLES
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