Page 76 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

8.4 → GRIP DIFFERENCES ON ROPE
—Maximal Strength, Explosive Strength, And Power:
This will be a grip of shorter duration but with a greater maximum compression force.
This type of grip is used in skills such as the twist/ pirouette, the one-arm back flag/side planche (in slow motion) or the Tic-Tac (shock absorp- tion), and it is used in general for any strength- based or power-based one-arm skills of short duration that require greater grip strength in a short lapse of time.
To develop and improve our maximal/submaxi- mal grip strength and the explosive strength and power of the grip when holding on with a single hand, we need to include specific single-hand or one-arm exercises in our training (suspensions, weights, and complementary or skill-specific movements). These exercises are focused on sets
TRAINING EXAMPLES
— One-arm suspensions of 5 to 7 seconds, in- tensity between 90% and 95% of our MIF, 8 to 12 sets with resting periods of 1 to 2 minutes be- tween sets. (Maximal/ submaximal strength)
— One-arm suspensions of 12 to 15 seconds, intensity between 85% and 90% of our MIF, 6 to 10 sets with resting periods of about 2 min- utes between sets. (Submaximal strength)
— One-arm jumps on rope (one to three rep- etitions of one-arm jumps per set), 6 to 8 sets with resting periods of 15 seconds between repetitions, and 1 to 3 minutes between sets. (Explosive strength and power)
of short duration or a few repetitions with com- plete rest in between sets, but always directed towards maximal/submaximal strength or explo- sive strength and power depending on our ob- jective or movement goal.
As an example, we can do anaerobic alactic training of one-arm suspensions with repetitions of up to 5 seconds or repetitions of 5 to 20 sec- onds (maximal/submaximal strength). Another example would be one-arm jumps on the rope, where we apply maximum strength at maxi- mum contraction velocity (grip power) and in the shortest amount of time (explosive strength of the grip).
One arm-jumps on rope (explosive strength and power): Standing in front of the rope we will jump and catch the rope with one hand. The first contraction of the forearm muscles, right as we grip the rope, will be of maximum compression (explosive strength and power) given the weight increase created by the jump. Power will be developed when closing the grip since the amount of speed and force of contraction applied will be crucial, and the explosive strength will be applied when reaching the maximum peak of contraction during the minimum lapse of time (moment of reception). The maximum peak of contraction will increase proportion- ally given the weight increase created by the jump parabola. A few milliseconds right after we catch the rope the intensi- ty of the contraction will decrease since we will be back to holding only the weight of our body (the compressions will be similar to that of a one arm hold).
CH. 8. GRIP
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