This is an excerpt from the book, Chapter IV. It charts the order of drills and explains the intensity variations for optimal performance within the session, from warm-up to cool down.
|SECTION||EXERCISES||GOALS AND BENEFITS|
||Correcting mindset, warming up the body and general loosening up of the body (aesthetic benefits).|
||General and symmetrical development of all the body parts. Joint flexibility (aesthetic benefits).Skill development and coordination in order to improve fighting, lifting and throwing abilities (functional benefits)|
||Specific development of the upper body, trunk and core musculature (aesthetic benefits). Sense of equilibrium, agility of all kinds for climbing or scaling (functional benefits).|
||Intense action on the major systems of the body: cardiovascular and respiratory (hygienic benefits).Improvement in normal and work pacing (functional benefits).|
|5||Trunk and core specific||Emphasis on back, thoracic and abdominal musculature development (aesthetic benefits).|
||Same benefits as in Section 4, but more intense.All the exercises in this section produce hygienic, aesthetic and functional benefits.|
||Restore the cardiovascular and pulmonary systems.Breathing education.|
– Exercises in Section 1 simply serve to warm-up and loosen up the body.
– Exercises in Sections 4 and 6 on average require greater effort than those in Sections 1, 2 and 3.
– Section 5 is positioned on purpose between two sections of more strenuous nature (jumping, running etc.) because the exercises in this section require little effort but provide the body with the necessary relaxation characterized by a lowering of the heart rate.
– Finally, exercises in Section 7 are geared towards restoring the breath and lowering the heart rate before resting. They can be performed during the session when the taxing efforts of a particular exercise require restoration.