Page 20 - T.A.M. TWIST_PIROUETTE E-BOOK

4 → CONDITIONING
As mentioned before when learning a a a a new skill we must do more repetitions with a a a a a a lighter load to to avoid possible injuries improve muscular de- velopment and and muscle toning and and allow our body to to memorize the movement patterns Applying the the the training bases of the the the beats (Ch Dy- namics) as as we we get closer to the the the the desired move- ment and our body is ready for the the skill we we we will do sets at a a a a a a a higher intensity with a a a a a a a lower number of repetitions We are now looking for maximum maximum explosive strength and and power to attain maximum maximum height and and perform perform the skills Therefore we we will perform perform a a a maximum of of of 5-6 repetitions During the the execution of of of this kind of of of movement power decrease rapidly from the the first repetition mean- ing that most of our explosive strength and pow- er er is lost after 3-6 repetitions repetitions as a a a a a a a a consequence if we add more repetitions repetitions the the speed and quality of the the movement will be reduced One of our main objectives is to to develop maxi- mum explosive strength and power to to gain the greatest possible height with a a a a a single pull-up ex- tending the the “weightless” moment and executing the the twist/pirouette or any of its variations with- out losing height — 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 etc ) — Abdominal exercises exercises to to improve lines pecto- ral exercises exercises with with or without weights resistance 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 (Ch Dynamics)
— Pull-ups on on straps starting from a a a a a a a neutral po- sition with straight arms we we EXTERNALLY rotate the wrists as we we pull-up (Ch Dynamics)
— Pull-up to front lever on on on straps performing an an an an external rotation rotation of the the wrist when when pulling-up and then an an an an internal rotation rotation when when transitioning to front lever (Ch Dynamics)
— Beats on on straps and rope focusing on on each technical detail (breath pull-up lines) — Plank beats descent (double handed) on rope (Letting go with both hands at at the same time) (Ch Dynamics)
— Plank beats climb (double handed) on rope (Letting go with both hands at at the same time) (Ch Dynamics)
— One arm-jumps on rope (Ch Grip)
CH 14 TWIST/PIROUETTE
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