Page 29 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

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PERIODIZATION GUIDELINES
CYCLES
MICROCYCLE
MESOCYCLE
MACROCYCLE
CARACTERISTIQUES
Training phases with very specific objectives: - Developmental or preparation
- Shock
- Competition
- Restorative or regeneration
Several microcycle training blocks Medium-term objectives
The most popular: 4 weeks long
Several mesocycle training blocks Long-term objectives
DURATION
From 1 week to 10 days (usually one-week long)
From 1 to 3 months (2 to 12 microcycles)
Months, annual, Olympic
1.7 → WARMING-UP
A good warm-up is critical in any training pro- gram and it should progressively prime our body for the activity we are about to perform. It should not be excessively hard (which will cause fatigue and poor performance), or too easy (which would increase the risk of injury due to the lack of phys- ical and mental readiness).
It usually consists of two parts:
First, a general warm-up including a physical ac- tivity (used to gradually increase the heart rate and muscle temperature, thus increasing mus- cle contraction speed), and a dynamic warm-up consisting of joint mobility exercises, stretching, coordination exercises, etc.
Secondly, a specific warm-up including move- ments that will closely resemble the desired activities, since the skill we want to perform becomes more intense and specific, particular muscles will be involved and a greater number of muscular fibers will be recruited.
A general warming-up session can last around 15 minutes, but a highly specific warm-up can last for more than 30 minutes.
A warm-up should be designed according to our objectives and our particular fitness level since the warm-up will have a direct impact in our physical performance during our training session or while performing the activity of our choosing.
Quite often we perform group warm-ups without paying attention to the particular needs or ob- jectives of each individual. Sometimes a certain intensity level, a stretching sequence, or a par- ticular coordination drill may work for some indi- viduals but not others. A good warm-up should be specific to each athlete.
We have to keep in mind that a marathon run- ner will perform a different warm-up than a rock climber.
THE AERIAL MOVEMENT®
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