Page 30 - T.A.M. BACK FLAG_ SIDE PLANCHE E-BOOK

CH 17 196 4 → CONDITIONING
As a a a a a a a a a a a a a general rule the back flag/side planche would would be a a a a a a a a a a a a a maximal maximal (1RM) or or sub- maximal maximal strength skill of short duration (in a a a a a a a a a a a a a a a a a typical routine we would would not per- form more than three consecutive back flags/side planches) The focus of of our training training should be maximal maximal or or or or submaximal strength more than endurance For all all of of of of these training training exercises we we we will perform sets with a a a a a a a a a a a a a a small number of of of repetitions and and at at at a a a a a a a a a a a a a high level of of of intensity However we we we need to to keep in in in in in mind that at at at at the the beginning our our goal is to to to to to improve muscular development and and and tone and and to to to to allow our our body to to to to memorize movement patterns Initially for the the more more complex exercises we we can do more more repetitions at at a a a a a a a a a a a a a lower intensity (using two-arms with a a a a a a a a a a a spot from someone else or or or or using using a a a a a a a a a a a resistance band straddling or or or bending the the the legs etc ) but as we we we get closer to the the the desired movement pattern and our body is ready for for the the the skill we we we we will do sets with fewer repetitions at at a a a a a a a a a a a a higher intensity Since we we we we are aiming for for for for maximal maximal or or or or or submaximal strength to to perform perform the skills we we will perform perform a a a a a a a a maximum of up to 5 repetitions As a a a a a general guideline we can program our training focusing on on the type of workout needed including concentric eccentric or or or isometric exercises (see Ch Basic training principles for reference) —
BASIC AND SKILL SPECIFIC EXER- CISES
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From standing on the floor to Nutcracker:
• Russian technique (legs together): pike and lift both legs legs legs at the the the the the the the same time keeping them togeth- er er er (the wider the the the the the the legs legs the the the the the the easier the the the the the the drill) • Canadian technique (legs apart): the external leg leg leg same leg leg leg as as holding arm will remain piked and and open (as a a a a a a a à a a a a a a a “développé à la seconde” in in in in ballet) and and will externally rotate as as the the the internal leg pikes to to reach the the the Nutcracker position Then the the the exter- nal nal leg should internally rotate as we go back to to the the the initial position remaining piked throughout the the the movement at at an approximate height of the the the chest —
From standing on on the the the floor to to meathook (legs together or or apart depending on on the the the desired level of difficulty) —
From meathook to to nutcracker (keeping the the the pike and and lowering the the the the hip to to to reach the the the the hand-foot position during the the the the transition from meathook meathook to to to nutcracker nutcracker / nutcracker nutcracker to to to meathook) One of the the the most common mistakes is is to to lose the the the the pike without lowering the the the the hip only moving the the the the oposite leg of the the the hanging arm from a a a a a a a a meathook meathook to to a a a a a a a a nutcrack- er/nutcracker to to meathook meathook position BACK FLAG/SIDE PLANCHE