How Much Should I Train?
Besides practicing the correct steps it is also important how much train and how many times you repeat the single steps. To progress and successfully achieve the Aerial I recommend to practice according to the following schedule:
- 3-4 x per week (with rest days in between) - 45 minutes per training session
- 20-25 reps / 20 minutes per skill
Please notice: How fast you will achieve the Aerial is totally individual and is different for everyone. I recommend to not think about time too much or rushing to get is at quickly as possible. Rather focus on clean reps and making each single training already an awesome one!
How To Plan My Training?
Training Plan - This is an example of a single training session and how I recommend to organise it. It`s a mixture between maintenance training and skill related training. This ensures that you develop both - your fitness and your skills - equally.
Regarding the skill work please do about 20-25 reps per step. And in total do only spend up to 20 minutes working on the skill itself.
Aerial Training Session | 45 Minutes
Full Body Warm Up | 5-10 Minutes
Conditioning & Cartwheel Repetitions | 5-10 Minutes
Aerial Work | 20 Minutes
Cool Down / Stretching | 5 Minutes
How To Plan My Training Week?
Weekly Training Plan - This is an example of a weekly training schedule. I recommend to practice about 3-4 times a week and if possible placing a rest day in between.
I do not recommend to train more than 4 times a week since it is essential to give your body & mind enough time to regenerate and process what you learned.
Aerial Training | Weekly Schedule
Monday | Training 1 | Start strong into the week but don`t overdo it!
Tuesday | Rest
Wednesday | Training 2 | Another strong training - try to reach your limits!
Thursday | Rest
Friday | Training 3 | Take it easy & focus on smooth proper repetitions!
Saturday | Training 4 | Make it the strongest session this week and progress!
Sunday | Rest
