Page 16 - MANUAL ESTUDIANTES ENG ML1

Quite often we perform group warm-ups without paying attention to the particular needs or objectives of each individual. Sometimes a certain intensity level, a stretching sequence, or a particular coordination drill may work for some individuals but not others. A good warm-up should be specific to each athlete.
We have to keep in mind that a marathon runner will perform a different warm-up than a rock climber.
1.7 WHAT COMES FIRST, TECHNIQUE OR STRENGTH TRAINING?
This is a highly controversial topic, given that a large number of training programs focus on developing technique before
strength on the understanding that muscular fatigue will be minimal and this would allow the body to learn the proper technique.
However, depending on our objectives, our fitness level, the quality of our technique, and the programming of our training plan, in the same day we could first do a training session focused on developing strength (maintaining the proper movement technique) and then another training session focused on technique development.
Sometimes we could even train technique through workout fatigue if our technique is strong enough and has been consolidated, to be able to maintain it after a highly intense workout session. Alternatively, we could include in our training session additional sets at a lower intensity or, at the end of our sets, include additional repetitions at a lower intensity. In both cases that would focus on specific technique, allowing our body to memorize the correct movement patterns.
Independently of the training method we decide to follow, we always have to make sure we perform our strength training using the proper technique in order to prevent injuries and ensure we are learning good body patterns.
When we perform a movement, it is critical that the last repetitions are properly executed, since these will help us consolidate our “muscle memory”.
One of the major factors to keep in mind, determining how successfully a movement pattern becomes part of our muscle memory, is the amount of practice and repetition. We should also add variability to our training sessions to allow us to create different neural links for the same task.
The more complex the movement, the longer this process can be.
Motor memory (muscle memory): repeating a movement many times strengthens the neural linkages in the motor cortex, allowing us to perform tasks subconsciously.
1.8 CONCLUSION
Training is an extensive and very complex topic, with an almost infinite number of variants. Depending on the sport or physical
activity, the type of training and the suggested number of sets, repetitions, intensity, duration, and resting periods will need to be adjusted. A good understanding of basic training principles will help us avoid misinterpretation, which could lead to mistakes, failure, and even injury.
Keep in mind that the training examples in this manual are just a few of the potential options. Proper planning is crucial in order to ensure that our training is effective; avoiding stagnation, slow progress, or results opposite to those we desire.
Bad planning may even be conducive to injury.
When in doubt, we should always ask for professional advice.
Sometimes it may be hard to understand and easy to underestimate the importance of programmed training, but as we mentioned at the beginning of the manual, whether we are circus artists, aerial acrobats or calisthenics enthusiasts, professionals or amateurs, at this level, we are athletes.
Before adding a skill (back flag/side planche, twist/pirouette, etc.) to a performance, we need to be able to perform the skill. To do this, we will need to prepare our body, respecting the basics of movement, biomechanics, and training.
Do the following names sound familiar? Haile Gebrselassie, Venus and Serena Williams, Rafa Nadal, Simone Biles, Usain Bolt, Teresa Perales, Lydia Valentín, Lance Armstrong? Every pro was once an amateur, so dare to dream big!
14. The Aerial Movement ® © The Aerial Movement 2019