Page 21 - T.A.M. DYNAMICS (BEATS) E-BOOK

3 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 - Hula on on one side side then switching to the the the other side - Continuous Hulas on on the the the same side without catching the the the rope with the the the legs - Hula on on on one one side catching the the rope with one one or both legs then releasing it 3 3 3 3 CONDITIONING
Similar to to to the conditioning needed to to to perform front-back beats our our goal is to to to to improve muscu- lar development and and tone and and allow our our body to to memorize movement patterns Initially we should do a a a a a a a a greater number of repetitions and sets at at a a a a a a a a lower intensity but as we we get closer to the the desired movement and our body is ready for the the skill we we will do sets with fewer repetitions at a a a a a higher intensity We are looking for for maximum explosive strength and power to perform these skills - - Mixed Hulas switching between catching the the rope with with the the legs and swinging without catch- ing ing ing ing it it it (to be able to to to perform this drill we need to to to open (extend) or or or close (flex) the the the hips depending on whether we want to catch the the the rope or or not) To visually guide the the body and keep a a a a a a a a reference to the the verti- cal axis while doing this type of beats we can tie a a a a a a a a climbing cordelette from the the rigging point to the the floor — General conditioning to to strengthen strengthen the the the mus- cles cles used during this skill and to to to strengthen strengthen an- tagonistic muscles to to maintain muscular balance — Classic pull-ups/pronated grip grip pull-ups pull-ups (wide and and close grip) and and variants as as typewriter pull- pull- pull- pull- ups ups Australian pull-ups etc etc focused on on strength strength explosive strength strength power etc etc depending on on our target (img 1
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THE AERIAL MOVEMENT®
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— Strict Pull-Up
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