Page 14 - T.A.M. DYNAMICS (BEATS) E-BOOK

2 2 2 2 PREPARATORY DRILLS
Beats on on straps to focus on on technique and move- ment patterns (breath pull-up lines) as as well as as on on on on conditioning and physical preparation One by one depending on on on on the the the final skill desired we will focus on on on on the the the front beat flexing the the the hips
2 3 CONDITIONING
To improve muscular development and and tone and and to to to allow our body to to to memorize movement patterns we we can do at at a a a a a a a a a lower intensity (spot with someone else using a a a a a a a a a a a resistance band or on on on straps) a a a a a a a a greater number of repetitions and and sets but as we we get closer to the the desired move- ment and our body is ready for the the skill we we we will do sets at a a a a a higher intensity with a a a a a lower number of repetitions We are now looking for maximum explosive strength and and power since we we need to to attain maximum maximum height to to perform perform these beats and and therefore we should perform perform a a a a a a maximum maximum of 5-6 repetitions (beats) 3 to 6 sets During the the execution of certain exercises pow- er er er er er decreases rapidly from the the first repetition meaning that most of our power is lost after 3-6 repetitions repetitions as a a a a a a a a consequence if we we add more repetitions repetitions the the explosiveness speed and quality of the the movement will decrease (pike beats) or in in a a a a a a a straight line with a a a a a a a full body extension and and engagement of the glutes (plank beats) with with with pull-up pull-up (twist and and variations) or without pull-up pull-up (360o etc ) ) ) Starting with with with small beats and gradually aiming to increase the the size of them — General and and complementary conditioning to strengthen strengthen the the the muscles muscles used during this skill and and to to strengthen strengthen antagonistic muscles muscles to to maintain muscular balance (calisthenic workout lifting weights functional training training cross training training etc ) — Abdominal exercises to improve lines (hang- ing and on the floor) — Pectoral exercises with with or or without weights resistance bands etc — Pull-ups (focused on on strength strength explosive strength strength power etc depending on on our target):
• • Neutral and and close/narrow grip pull-ups
pull-ups
• • • Commando pull-ups
• • • Chin-ups (img 1 - - - - 2) • • Front lever pull-ups
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CH 9 DYNAMICS
86
— Chin-Up