Page 81 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

—Rope Specific:
• Isometric Two-arm suspensions of long duration (endurance). • Isometric One-arm suspensions of long duration (endurance). • Isometric One-arm suspensions of short duration (strength).
TRAINING EXAMPLES
— Two-arm suspensions of 2 minutes, inten- sity between 40% and 60% of our MIF, 3 to 4 sets with resting periods of 2 to 4 minutes between sets. (Endurance)
— One-arm suspensions of 45 seconds, in- tensity between 40% and 60% of our MIF, 3 to 5 sets with resting periods of 1 minute 30 seconds to 3 minutes between sets. (Endur- ance)
— One-arm suspensions of 45 seconds, in- tensity of about 80% of our MIF, 4 to 6 sets with resting periods of 3 to 4 minutes be- tween sets. (Anaerobic lactic endurance)
— One-arm suspensions of 20 seconds, in- tensity between 80% and 85% of our MIF, 4 to 8 sets with resting periods of 2 to 3 min- utes between sets. (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 suspensions of 5 to 7 seconds, intensity between 90% and 95% of our MIF, 8 to 12 sets with resting periods of 1 to 2 minutes between sets. (Maximal/submaximal strength)
THE AERIAL MOVEMENT® 79