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 during a 4-week phase.
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 + ABS
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 of Stage 1
Part I
(5 – 10 min)
Warm-up
low impact exercises that prepare your joints.
Activation exercises
Part II
(30 – 40min)
Lifting
- Glutes;
- Quads;
- Hamstrings;
- Adductors;
- Calves.
Pushing
- Chest (Pectorals);
- Shoulders (Deltoids);
- Triceps (upper arm);
- Forearm muscles.
Pulling
- 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)
Balance and coordination
Examples:
- Single-leg balance drills;
- Handstand or headstand drills;
- other coordination practice.
"The finisher" - High Intensity Circuit
The exercise selection is designed to make you burn more calories and increase your body’s storage and delivery of energy.
Cooldown and Stretching
Stretching routines that will target the main muscles used during the workout.
TFA workouts
Packages and features
TfA Workouts + App
Standard+ Warm-up drills
+ TfA Workouts (Stage 1)
+ Stretching routines
+ Support group (bonus)
+ Training for Acro app
– no calls or video coaching
TfA Workouts + App
Premium+ Warm-up drills
+ TfA Workouts (Stage 1)
+ Stretching routines
+ Support group (bonus)
+ Training for Acro app
+ Weekly calls + video coaching
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.