Page 69 - MANUAL ESTUDIANTES ENG ML1

KEEP IN MIND
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 the basic training principles will help us avoid misinterpretation, which could lead to mistakes, failure, and even injury.
Training has to be based on progressions, specific to the objectives, task or skill we want to accomplish, and planned based on our individual (or collective) objectives, fitness level, training availability, goal, and deadlines.
The training examples in this manual are just a few examples of many of the options available. Proper planning is crucial to ensure our training is effective enough to avoid 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.
Make sure you always use the proper type of mat/crash mat needed by the activity you are about to perform. Your life's on the line.
When training on silks/fabric or when using bungees, the weightless moment will enhance in time because of the elastic effect of the material. Hence we should adapt our movement to it. (For example we should make our horizontal plank position last longer during the side bell/plank beats).
Pull-ups should be performed with proper shoulder engagement, (light scapular depression and downward rotation, to compensate for the upward rotation and elevation generated while hanging).
Front lever should be performed with proper core, glute and shoulder engagement, (retroversion of the pelvis and light scapular retraction, to compensate for the anteversion and the protraction generated while hanging).
Back lever should be performed with proper core, glute and shoulder engagement, (retroversion of the pelvis and light scapular protraction, to compensate for the anteversion and the retraction generated while hanging).
In order to adjust the % of intensity, some of the exercises mentioned in this manual can be performed at different fitness levels using a progression towards our final goals, (for example TWO-ARMED, ONE-ARMED, STRADDLING OR BENDING THE LEGS, using a RESISTANCE BAND, with a SPOT FROM SOMEONE ELSE, doing ISOMETRIC or ECCENTRIC TRAINING, adding EXTRA WEIGHT, etc.).
Certain preparatory drills, as well as most of the conditioning exercises described in this manual, can be performed safely and more accurately with the use of StrapFit® (aerial acrobatics and aerial calisthenics training equipment).
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