Page 20 - T.A.M. GRIP E-BOOK ML1 ENGLISH

TRAINING EXAMPLES
— One-arm jumps jumps on on on rope (two to to four repeti- tions of of one-arm jumps jumps per per set) 4 to to 6 sets with resting periods of of 10 seconds between between repeti- tions and and 2 to 4 minutes between between sets (Explo- sive strength and and power)
— Specific one-arm movements as nutcracker meathook etc (Ch Back flag/side planche) fo- cusing on our goals (endurance maximal/sub- maximal strength etc ) In order to adjust the the % of of intensity some of of these exer-
cises (such as one-arm one-arm one-arm and two-arm suspensions suspensions one-arm one-arm one-arm suspensions suspensions plus shoulder engagement specific one-arm one-arm one-arm movements etc ) can be performed at different fitness lev- els using using a a a a a a a a a progression towards our final goals (for example
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using using a a a a a a a a RESISTANCE BAND with a a a a a a a a SPOT FROM SOMEONE ELSE adding EXTRA WEIGHT doing ISOMETRIC or ECCEN- TRIC TRAINING etc )