Page 84 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf
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TRAINING EXAMPLES
— One-arm jumps on rope (two to four repeti- tions of one-arm jumps per set), 4 to 6 sets with resting periods of 10 seconds between repeti- tions, and 2 to 4 minutes between sets. (Explo- sive strength and power)
— Specific one-arm movements as nutcracker, meathook, etc. (Ch. 17), focusing on our goals (endurance, maximal/submaximal strength, etc.)
In order to adjust the % of intensity, some of these exer- cises (such as one-arm and two-arm suspensions, one-arm suspensions plus shoulder engagement, specific one-arm movements, etc.), can be performed at different fitness lev- els using a progression towards our final goals, (for example using a RESISTANCE BAND, with a SPOT FROM SOMEONE ELSE, adding EXTRA WEIGHT, doing ISOMETRIC or ECCEN- TRIC TRAINING, etc.).
CH. 8. GRIP
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