Page 17 - MANUAL ESTUDIANTES ENG ML1

INDICATIVE GUIDELINES FOR AERIAL ACROBATIC AND AERIAL CALISTHENIC
TYPE
INTENSITY (% of 1RM)
REPETITIONS
SETS
REST
STRENGTH
MAXIMAL
95% - 100%
1- 3
3- 5
3' - 5'
SUBMAXIMAL
85 % - 90%
3- 5
3- 5
3' - 5'
POWER
CONCENTRIC FORCE
60% - 80%
1 - 3, being able to reach 5
3- 6
2' - 5'
SPEED
40% - 60%
3- 6
3- 5
2' - 4'
MUSCULAR ENDURANCE
40% - 60%
15 - 20
3- 5
30'' - 2'
20% - 40%
30 - 150
3- 4
3' - 7'
HYPERTROPHY
70% - 80% (65% - 85%)
8 - 12 (6 - 15)
4- 6
1' - 3'
ANAEROBIC ALACTIC T.
90% - 100%
Up to 5'' - 5'' to 20''
10
2' - 5'
ANAEROBIC LACTIC T.
65% - 90%
20'' to 45'' - 45'' to 90''/120''
4- 8
-
Occasionally these resting periods could slightly vary according to the type of movement or the exercise performed, as well as the muscle or muscle group which is involved. This is because the muscle recruitment for movements or exercises may be higher or lower, and sometimes a different rest period is required for the same number of repetitions.
(The physical wearing will be different when executing a complete movement of back flag/side planche at maximum strength than when executing a one-arm suspension)
15. The Aerial Movement ® © The Aerial Movement 2019