Page 13 - T.A.M. GRIP E-BOOK ML1 ENGLISH

—Endurance:
This kind of grip is is used in in long-duration sus- pensions i i i i i i i i i i i e e e e e e e e e e e e e movements that require less force or or or when we perform long routines with- out rest To develop this type of of grip we need to focus on on endurance training with sets of of longer dura-
TRAINING EXAMPLE
— One-arm suspensions of of 45 seconds inten- sity between between 40% and 60% of of of our MIF 3 3 to 5 5 5 sets with resting periods of of 35 seconds seconds between between arms and 1 minute minute 30 seconds seconds to 3 3 3 minutes be- tween sets (Endurance) tion tion or or or more repetitions with shorter (incom- plete) rest periods As an an an an example we can do anaerobic lactic re- sistance training of of one-arm suspensions with repetitions of of of 20 to 45 seconds or or anaerobic lactic resistance training of of of one-arm or or two- arm arm suspensions with with repetitions of of 45 to 120 seconds with with shorter (incomplete) or or full rest periods depending on on the training objective 5 → CONDITIONING —Forearm Dumbbell Training:
Internal and external rotation of the forearm (pronation to to supination/supination to to prona- tion) TRAINING EXAMPLES
(ENDURANCE)
— 3 3 to 4 sets of isometric contractions last- ing ing between 3 3 and and 5 seconds in in in in both positions (pronation and and supination) alternating these during 2 2 to to to 3 minutes minutes Low to to to medium intensity Rest periods of 2 2 to to to 4 minutes minutes between sets — 3 3 to to to 4 sets of of isotonic contractions of of 30 to to to 50 repetitions in in in both positions (pronation and supination) alternating these Low to to medium intensity Rest periods of 2 to to 4 minutes be- tween sets Forearm muscles involved:
flexors extensors brachioradialis flexor flexor carpi ulnaris muscle muscle palmaris longus pronator pronator teres pronator pronator quadratus etc THE AERIAL MOVEMENT®
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12 DO NOT perform this exercise at maximum strength (90% - 100% of of of 1RM 1 1 1 to to 3 repetitions) because of of of an increased risk of of of injury to to the wrist ligaments These exercises are focused on on on on muscular endurance and anaerobic lactic resistance training (with isotonic or isometric contractions)