3 training secrets to becoming a stronger aerialist

We have all been there. The first aerial class feels like an absolute dread because you have never felt so heavy and weak in your entire life.

Trust me, when I got back to aerial after nearly a decade of recovery, muscle memory did not save me at all. I had to do the work all over again just like everybody else.

The good news is that aerial classes do not have to be the only place where you can build your strength so you can become more confident and nail those moves.

There are a few things you can do to make your training as efficient as possible though, and I will be listing them below for you so you can maximise your performance and become a supercharged aerial beast faster.

Here are the points that we are going to appr

1 - Train more frequently

2 - Focus on quality, not quantity

3 - Combine performance with conditioning strategies

Takeaway: You have to train the skills you want to master.

1 - Train more frequently:

Even though this might sound like a chore, it is best to do little and often when it comes to aerial conditioning. The energy system used for this type of skill can quickly take a toll on your body so adding more sessions does not mean ending up killing yourself at the gym for hours on end.

Plan in a smart way: if you already follow a regular gym programme or attend classes, you might want to add a 5-10 min core strength conditioning circuit two to three times a week to your routine. Adding weight training to your exercise schedule can really benefit your practice in the studio simply by improving your neural connections, getting your body used to resistance, correcting imbalances, and improving patterns in certain ranges of motion. 30 minutes is enough to fit 4 to 6 exercises and won't make you feel like you spend your life at the gym.

Adding any other workout activities that can complement your training can also be a bonus, even if they are less strenuous than your regular aerial class. Do not underestimate the value of a Pilates, Yoga, or Gymnastics conditioning class. They all help your body get used to the type of skills you are looking to acquire, even if they are not in the air.

2 - Focus on quality, not quantity:

Again, I am not a massive fan of blasting your body through crazy volume training. This does not really suit the concepts we are encouraging in aerial skills. Yes, it is important to train your whole body to avoid imbalances by using compound exercises, but the last thing you want is to get injured and be put off your favourite apparatus for a while.

Plan your training in a smart way and keep it balanced. Even the classic moves such as deadlift, squats and lunges are great to improve your posterior chain strength for hox hangs and strengthen your hip flexors for a stronger core and prettier splits shapes (who does not love a pretty split shape am I right?). Push-ups, bench presses, bent-over rows, and lat pulldowns are fantastic ways to build upper body strength and bulletproof your shoulders for injuries.

These exercises will help you become more balanced as an athlete and reduce the risk of injury when performing advanced skills such as aerials! If you need extra guidance or to get your form checked, ask a coach to review your moves and provide advice to ensure the best performance.

3 - Combine performance with conditioning strategies:

Use progressive overload wisely. The human body adapts to stress by getting stronger or by adapting its structure so it can better cope with the stressor (think of how your body changes when you start doing a sport). The best way to make sure that your body gets stronger over time is by using a technique called progressive overload.

Think a classic volume formula: You use 4kg dumbbells for 10 repetitions for 3 sets = 4 x 10 x 3 = 120. The aim is to progress that number over time, even by 1 point. Therefore, adding weight, reps or sets are all ways to increase that, as well as taking less rest in between sets and exercises. The same applies if you are only doing bodyweight or using bands.

This is the best procedure if you want to make sure that your body keeps getting stronger after a certain period of time. Once you have reached a certain level of strength and conditioning or plateau, switch up exercises and start the process again. Do not forget to deload or take a week where you lower your volume and do more restorative training to let your body and nervous system reset. Overtraining can lead to injuries and exhaustion.

We can see that no matter the level of your aerial training, strength and conditioning will benefit your development in aerial arts. There are many benefits to training strong, apart from having a healthier mind/body: stronger muscles will assist with control and recovery thus allowing you to progress quicker and with less damage.

If you want to get your aerial strength gains to the next level but do not know where to start, my programme "----" could be the right thing for you. Go check it out here.