Page 13 - MANUAL ESTUDIANTES ENG ML1

TRAINING EXAMPLE:
Concentric Strength, intensity between 60% and 80% of 1RM, 1 to 3 repetitions at high speed (being able to reach 5 repetitions), 3 to 6 sets with full rest periods (2 to 5 minutes between sets), 2 to 3 exercises per muscle group.
Speed, intensity between 40% and 60% of 1RM, 3 to 6 repetitions at high speed, 3 to 5 sets with full rest periods (2 to 4 minutes between sets), 2 to 3 exercises per muscle group.
EXPLOSIVE STRENGTH: Measured through the rate of force development, it can be defined as the outcome of the relationship between the force generated and the time required to generate it (González-Badillo & Ribas, 2002).
Maximal explosive strength is the ability to reach peak force in the minimum amount of time (Sebastiani & Gonzalez, 2002).
Speaking of the force-time Curve (f-t C) is to speak of explosive strength and it can be used for both static and dynamic measurements, while the force-velocity Curve (f-v C) only for dynamic measurements (G.Badillo & Ribas, 2003).
Within explosive strength we may aim to elicit a physiological response involving the elastic capability of the muscle, also known as the stretch-shorten-cycle, which involves a rapid eccentric contraction followed by a rapid concentric contraction. (Elastic- explosive strength, slow stretch-shorten-cycle; and reactive-elastic-explosive strength, fast stretch-shorten-cycle).
For example, right after a pull-up, as soon as we extend the arms we use our arm muscles to absorb the energy (amortization phase), then we use this stored elastic energy to immediately pull-up again using an explosive and fast movement (just like a recoiled spring). The goal of “plyometric” training is to decrease the amount of time elapsed between the eccentric muscle contraction and the beginning of the concentric contraction.
ENDURANCE: Physical endurance is defined as the psychophysical ability of an individual to withstand fatigue, or the psychobiological ability of an individual to perform an effort with a greater or lower level of intensity for as long as possible (Padial, 1996).
One of the main objectives of endurance training is to withstand muscular fatigue over long periods of time while increasing the body’s ability to recover. This type of training should focus on sets of longer duration, lower intensity, and with a reduced resting time.
TRAINING EXAMPLE:
Low to medium intensity between 40% and 60% of 1RM, 15 to 20 repetitions, 3 to 5 sets with shorter (incomplete) rest periods (30 seconds to 2 minute between sets), 2 to 4 exercises per muscle group.
Low intensity between 20% and 40% of 1RM, 30 to 150 repetitions (for higher endurance), 3 to 4 sets with shorter (incomplete) rest periods (3 to 7 minutes between sets), 2 to 3 exercises per muscle group.
How is this information relevant to our training in aerial acrobatics and aerial calisthenics?
For example, maximal or submaximal strength will be used when performing a back flag/side planche in slow motion, since
we don’t usually perform more than three consecutive ones in a straps or rope performance.
For example, explosive strength and power will be used when performing a twist/pirouette, since we need to attain maximum height to be able to extend the period of time during which we are rotating/turning in the air.
For example, Plyometric training (stretch-shorten-cycle) will be used when performing successive plank beats using pull- ups.
For example, endurance will be used when performing a traditional rope or straps routine (usually lasting between 4 and 8 minutes).
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