Page 27 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

MUSCLE CONTRACTIONS AND MAXIMUM INTENSITY: (TRAINING EXAMPLES)
When performing concentric contractions, the muscle can reach its maximum strength of 100% in one repetition (1RM).
TRAINING EXAMPLE: Intensity between 85% and 100% of 1RM, 1 to 5 repetitions, 3 to 5 sets with full rest periods (3 to 5 minutes).
When performing isometric contractions, the muscle may be able to reach a level of strength greater than 1RM (110% to 115%).
TRAINING EXAMPLE (Maximal Isometric Force): Intensity between 80% and 100% of our MIF, repetitions lasting between 3 and 6 seconds at different joint angles, 2 to 5 sets with full rest pe-
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INDICATIVE GUIDELINES II FOR AERIAL ACROBATIC AND AERIAL CALISTHENIC
TYPE
STRENGTH POWER
MUSCULAR ENDURANCE
HYPERTROPHY
ANAEROBIC ALACTIC T. ANAEROBIC LACTIC T.
Occasionally these resting periods could slightly vary according to the type of movement or the exercise performed, as well as the muscle or muscle group which is involved. This is because the muscle recruitment for movements or exercises may be higher or lower, and sometimes a different rest period is required for the same number of repetitions. (The physical wearing will be different when executing a complete movement of back flag/side planche at maximum strength than when executing a one-arm suspension).
riods. It is usually not recommended to extend the training period beyond 10 minutes.
When performing eccentric contractions (nega- tives), we can reach a level of strength of 130% to 140% of 1RM.
TRAINING EXAMPLE (pure eccentric training): Intensity greater than 1RM (>100% to 140%), 1 to 5 repetitions using a controlled and slow eccen- tric movement that lasts from 2 to 6 seconds, 4 to 6 sets with full rest periods.
Neither recommended without a strong technique, nor for beginners.
REST
3’ - 5’ 3’ - 5’ 2’ - 5’
2’ - 4’ 30’’ - 2’ 3’ - 7’ 1’ - 3’
2’ - 5’ -
MAXIMAL
SUBMAXIMAL
CONCENTRIC FORCE
SPEED
INTENSITY (% of 1RM)
95% - 100%
85 % - 90%
60 % - 80%
40% - 60%
40% - 60%
20% - 40%
70% - 80% (65% - 85%)
90% - 100%
65% - 90%
REPETITIONS
1 -3
3 -5
1 - 3,
being able to reach 5
3 -6
15 - 20
30 - 150
8 - 12 (6 - 15)
Up to 5’’ - 5’’ to 20’’
20’’ to 45’’ - 45’’ to 90’’/120’’
SETS
3 -5
3 -5
3 -6
3 -5
3 -5
3 -4
4 -6
10
4 -8
THE AERIAL MOVEMENT®
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