Page 30 - MANUAL ESTUDIANTES ENG ML1

ENDURANCE:
This kind of grip is used in long-duration suspensions, i.e., movements that require less force, or when we perform long routines
without rest.
To develop this type of grip, we need to focus on endurance training with sets of longer duration or more repetitions, with
shorter (incomplete) rest periods.
As an example, we can do anaerobic lactic resistance training of one-arm suspensions with repetitions of 20 to 45 seconds or anaerobic lactic resistance training of one-arm or two-arm suspensions with repetitions of 45 to 120 seconds with shorter (incomplete) or full rest periods, depending on the training objective.

8.4 CONDITIONING

FOREARM DUMBBELL TRAINING:
- Internal and external rotation of the forearm (pronation to supination/supination to pronation).
- Ulnar deviation/wrist adduction (downward) and radial deviation/wrist abduction (upward).
DO NOT perform this exercises at maximum strength (90% - 100% of 1RM, 1 to 3 repetitions), because of an increased risk of injury to the wrist ligaments. These exercises are focused on muscular endurance and anaerobic lactic resistance training (with isotonic or isometric contractions).
- Forearm curls with pronation (extensors), flexion and extension movement.
- Forearm curls with supination (flexors), flexion and extension movement.
- Forearm rollers (two arms). Supination (flexors).
- Forearm rollers (two arms). Pronation (extensors).
- Etc.
ROPE SPECIFIC:
- Isometric Two-arm suspensions of long duration (endurance).
- Isometric One-arm suspensions of long duration (endurance).
- Isometric One-arm suspensions of short duration (strength).
- One-arm suspensions plus shoulder engagement with one arm: From a relaxed suspension (internal rotation of the wrist-elbow-shoulder and upward rotation and elevation of the scapula), perform a light external rotation of the wrist-elbow-shoulder followed by a light depression and downward rotation of the scapula (shoulder engagement).
- One-armjumpsonrope(explosivestrengthandpower):Themaximumpeakofcontractionwillincreaseproportionallygiven the weight increase created by the jump parabola. A few milliseconds right after we catch the rope the intensity of the contraction will decrease since we will be back to holding only the weight of our body (the compressions will be similar to that of a one arm hold).
- Specific one-arm movements as nutcracker, meathook, etc. (Chapter 17), focusing on our goals (endurance, maximal/ submaximal strength, etc.).
28. The Aerial Movement ® © The Aerial Movement 2019