Training for Acro

Workouts

Lifting

Improve your leg strength, power and endurance

Pushing

Get your wrists, arms and shoulders stronger

Pulling

Become better at pulling yourself and others up

Core + Abs

Build an all-around solid strong core, not only Abs

Balance

Inversions and standing balancing drills

Welcome

Training for Acro Workouts includes various exercises that will help you get better at what you love doing: acro, handstands, aerial or any other movement you enjoy. Meaning you’ll get even more joy from them.

The Plan

Each month you will have online access to a new full-body workout that will include exercises you can do in the gym using weights but also bodyweight exercises. After the initial assessments are done, you will start a four-weeks phase where you will focus on different movements using dedicated workouts..

The Story

A couple of years ago, I started designing my own training around movements and not body parts. After seeing the results, I started doing the same for my clients. They loved the results too and understood the value of training using compound (multi-joint) exercises instead of isolation (single joint) exercises.

If a particular body part needed more work, we would do extra drills or more sets targeting that area. For example, if the left arm was weaker, after completing the main set of pull-ups, we would do extra sets targeting the left arm to compensate and allow it to catch up with the right.

The Benefits

We use our bodies as a single unit; as we go through our daily activities, we don’t think about which muscle does what – we just move.

Focusing on body parts and beyond that, on each individual muscle is great if you’re interested in competing in bodybuilding where the judges look for perfect symmetry and proportions, but it isn’t ideal for everyone else; hence the focus on movements, which is far more effective in general health, strength and fitness terms.

Life is a continuous set of movements, so if we improve our movements, we improve our lives.

Tudor Sirbu

Founder of Training for Acro

The workouts

Content and duration

This set of workouts targets the whole body, improving arm, shoulder, core and leg strength.

Each workout offers three levels of difficulty – beginner, intermediate and advanced.

It also provides warm-up exercises that will improve your performance by activating the muscles required for each main workout movement, as well as stretching routines.

The duration of the entire series of exercises is around one hour, varying slightly depending on the level of difficulty and resting times.

 

Lifting

Improve your leg and hip strength

Barbell Squats, Deadlifts, Single Leg Squats, Hip Thrusts, Lunges etc

Pushing

Get stronger arms and shoulders

Bodyweight and Barbell/Dumbbell exercises. Resistance Bands and more

Pulling

Become better at pulling yourself up

Pull-ups, Chin-ups, Rows and other exercises using Barbells, Dumbells and Bands

Core

Build a strong and solid core

Planks, L Sits, Hollow Body Hold, Toes to Bar and other exercises for your torso and abdominals

Balance

Upside-down and standing balancing exercises

Headstand and Handstands, Standing on unstable surfaces, Single-Leg Stand and other fun balancing drills and exercises.

The Plan

Structure and Details

Part I

(5 – 10 min)

Click on each box to open it and find out more details

Warm-up
An activity that elevates your heart rate plus
low impact exercises that prepare your joints.
Activation exercises
A series of light-intensity exercises that activate specific muscles that you will use during the workout.

Part II

(30 – 40min)

Click on each box to open it and find out more details

Lifting
Main muscles targeted during this workout:

  • Glutes;
  • Quads;
  • Hamstrings;
  • Adductors;
  • Calves.
Pushing
Main muscles targeted during this workout:

  • Chest (Pectorals);
  • Shoulders (Deltoids);
  • Triceps (upper arm);
  • Forearm muscles.
Pulling
Main muscles targeted during this workout:

  • Back (Lats);
  • Biceps (upper arm);
  • Forearm muscles.
Core + Abs
  • Rectus abdominis, also known as Abs;
  • Obliques (internal and external);
  • Transverse abdominal (TVA);
  • other postural muscles.

The exercises from each category of movement will be grouped into three subcategories:

  • Preparation exercise – prepares the body for the main movement. Low-intensity drills with a focus on practicing with good form.
  • Main lifting exercise – improves your strength/power/endurance. The intensity will increase gradually with a focus on progress.
  • Complimentary work – extra drills to further improve performance. Extra exercises that will focus on making you even better.

Part III

(15 – 25 min)

Click on each box to open it and find out more details

Balance and coordination
Exercises that improve your balance and overall coordination.

Examples:

  • Single-leg balance drills;
  • Handstand or headstand drills;
  • other coordination practice. 
"The finisher" - High Intensity Circuit
Metabolic conditioning circuit of exercises performed with little to no rest between sets.

The exercise selection is designed to make you burn more calories and increase your body’s storage and delivery of energy.

Cooldown and Stretching
An activity that helps your body transition from working hard to resting.

Stretching routines that will target the main muscles used during the workout. 

TFA workouts

Packages and features

Warm-up drills

TfA Workouts also provides warm-up exercises that will improve your performance and enhance your progress by activating and preparing targeted muscles ahead of your workout.

Stretching routines

You’ll have access to dedicated exercises to help release the tension built up in your muscles during the workouts.

Also, you can improve your flexibility using the same routines by holding the stretches for longer.

Training for Acro app

The dedicated TfA app is a great tool to help you achieve the results you want with more convenience and ease, and automatically tracks your progress.

You’ll also have access to the full TfA library of over 150 exercises so you can also create your own freestyle workouts.

TfA Workouts

Each month, you’ve get online access to a new full-body workout including exercises using equipment that you can do at the gym, and also bodyweight exercises you can do at home.

Support Group

Surrounding yourself with people who share the same goal will help you stay on track.

Sharing your evolution and progress with us is optional, but highly recommended.

Calls and video coaching

On top of all these features, you will benefit from weekly online calls to boost your progress. Plus, you’ll be able to submit videos of your training to check if your form is correct.

The subbmission is private and you’ll receive personalised tips to optimise your results.

Registration

If we haven’t worked together yet, register here and take advantage of discounted packages for new clients.

TfA APP

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Have a look at our dedicated “Training for Acro” app
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