Page 94 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

9.2.2 PREPARATORY DRILLS
Beats on straps to focus on technique and move- ment patterns (breath, pull-up, lines), as well as on conditioning and physical preparation.
One by one, depending on the final skill desired, we will focus on the front beat, flexing the hips
9.2.3 CONDITIONING
To improve muscular development and tone, and to allow our body to memorize movement patterns, we can do at a lower intensity (spot with someone else, using a resistance band or on straps) a greater number of repetitions and sets, but as we get closer to the desired move- ment and our body is ready for the skill, we will do sets at a higher intensity with a lower number of repetitions.
We are now looking for maximum explosive strength and power, since we need to attain maximum height to perform these beats, and therefore we should perform a maximum of 5-6 repetitions (beats), 3 to 6 sets.
During the execution of certain exercises pow- er decreases rapidly from the first repetition, meaning that most of our power is lost after 3-6 repetitions; as a consequence, if we add more repetitions, the explosiveness, speed, and quality of the movement will decrease.
(pike beats), or in a straight line with a full body extension and engagement of the glutes (plank beats), with pull-up (twist and variations) or without pull-up (360o, etc.). Starting with small beats and gradually aiming to increase the size of them.
— General and complementary conditioning to strengthen the muscles used during this skill and to strengthen antagonistic muscles to maintain muscular balance (calisthenic workout, lifting weights, functional training, cross training, etc.).
— Abdominal exercises to improve lines (hang- ing and on the floor).
— Pectoral exercises with or without weights, resistance bands, etc.
— Pull-ups (focused on strength, explosive strength, power, etc. depending on our target):
• Neutral and close/narrow grip pull-ups
• Commando pull-ups
• Chin-ups (img. 1 - 2) • Front lever pull-ups
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CH. 9. DYNAMICS
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— Chin-Up