Page 29 - T.A.M. DYNAMICS (BEATS) E-BOOK

4 3 CONDITIONING
As we mentioned before at the beginning of every training program or or or when learning a a a a a a new skill we will do more repetitions with a a a a a a a a lighter load to to to improve muscular development and and tone and and allow our our body to to to memorize the the movement patterns As our our bodies become ready for the the skill sets will include a a a a a a lower number of repeti- tions at a a a a a a higher intensity We are now looking for for maximum maximum explosive strength and power to perform the beats beats so we we we should do a a a a a a a maximum maximum of of 5-6 repetitions (beats) if we we add more repeti- tions tions the the explosiveness speed and quality of of the the movement will decrease — 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 re- sistance 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 pull-ups com- mando pull-ups pull-ups pull-ups chin-ups front lever pull-ups pull-ups pull-ups etc — Pull-ups on on straps: starting from a a a a a a neutral position with straight arms we we EXTERNALLY ro- tate the the wrists wrists as we we pull-up This movement will “mimic” the the position of our wrists wrists while perform- ing a a a plank beat (img 1 - 2)
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THE AERIAL MOVEMENT®
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