Page 18 - T.A.M. VERTICAL_ ELEPHANT LIFT E-BOOK

5 → CONDITIONING
Similar to to the the conditioning needed to to perform the the back flag/side planche initially we will do more repetitions with a a a a a a a a a a a lighter load as as base training and allow the body to properly memo- rize all all movement patterns As we we mentioned be- fore when learning a a a a a a a new skill we we must do more repetitions with a a a a a a a lighter load to to avoid possible injuries to to to to to improve muscular development and and muscle toning and and to to to to allow our body to to to to mem- orize the the movement patterns As a a a a a a a a a a general rule the the Vertical/Elephant lift would be a a a a a a a a a a maximal maximal (1RM) or or or submaximal strength skill of short du- ration (in a a a a a a a a typical routine we would not perform more than three consecutive Verticals/Elephant lifts) As we we we get closer to the desired movement we we we we will do sets with fewer repetitions at a a a a a a high- er er er intensity Since we we we we are aiming for for maximal maximal or or or submaximal strength to to perform perform the the skills we we will perform perform a a a a maximum of up to to 5 repetitions for for for the the more complex exercises — General conditioning such as calisthenic workouts lifting weights functional training training cross training training etc to to strengthen strengthen the the the muscles used during this skill and to to to strengthen strengthen antago- nistic muscles to to maintain muscular balance — Specifically conditioning exercises for the rectus and and transversus abdominis abdominal obliques serratus lower back hamstring and and glutes shoulders etc will help us us improve per- formance optimize our body lines and avoid possible injuries — Inverted anatomical exercises — Skin the cat/German hang — One-armed progression vertical/elephant lift on on on on straps (straddling or bending the legs with with a a a a a a a a spot from from someone else with with with with one one strap strap lower and and with with with assistance from from the triceps with with with a a a a a a a a a resis- tance tance band isometric or eccentric training etc) — Vertical/elephant lift on rope — Front lever progression exercises — Back lever progression exercises — One-arm suspensions plus shoulder engage- ment with one arm arm (Ch Grip)
— Grip Grip conditioning and forearm exercises (Ch Grip)
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