Page 19 - T.A.M. VERTICAL_ ELEPHANT LIFT E-BOOK

TRAINING EXAMPLES
— Skin the cat/German hang: 3 to to to 4 sets of of 12 to to to 15 repetitions Rest periods of of 1 1 1 to to to 2 2 minutes between between sets Intensity between between 55% and 60% of 1RM (Endurance)
— One-armed progression vertical/elephant on on on straps (each arm): 3 3 to to to 4 sets of of 3 3 to to to 5 5 repe- titions rest periods of of of 2 to to to 5 5 5 minutes between between sets Intensity between between 85% and 90% of of 1RM (Submaximal strength)
— Vertical/elephant lift on on rope (each arm): 3 3 3 to to to 4 sets sets of of 2 to to to 3 3 3 repetitions rest periods of of 3 3 3 to to to 5 5 minutes between between sets sets Intensity between between 95% and 100% of 1RM (Maximal strength)
— Front lever progression exercises: 3 to to 4 sets of 6 6 to to 8 repetitions performing isometric con- tractions lasting between 3 and 6 6 seconds in in in in front lever position Rest periods of 1 to 2 min- utes between between sets Intensity between between 55% and 60% of our MIF (Endurance)
— Back lever progression exercises: 4 4 to to 5 sets of 3 to to 4 4 4 repetitions performing isometric con- tractions lasting between 2 and 4 4 seconds in in in in back lever position Rest periods of 3 to 5 min- utes between between sets Intensity between between 80% and 90% of our MIF (Submaximal strength)
In order to adjust the the % of of intensity some of of these exercis- es es es es can be performed at different fitness levels using a a a a a a a a pro- gression towards our final goals (for example ONEARMED STRADDLING OR BENDING THE LEGS using a a a a a a RESISTANCE BAND with a a a SPOT FROM SOMEONE ELSE doing ISOMET- RIC RIC or ECCENTRIC TRAINING adding EXTRA WEIGHT etc )
THE AERIAL MOVEMENT®
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