Single Arm Strength Program

A 4 Week Self Paced Program for Aerialists

Welcome to Single Arm Strength: A 4 week self paced program going into the details of single arm strength for aerial.

We’ll be learning the fundamentals, and looking at building strength and control for specific skills like meathooks and single arm inverts, as well as programming and pre-hab for healthy shoulders.This class series is designed to give you the tools to work towards safely and progressively building single arm strength specifically for your aerial, focusing on the fundamentals, push as well as pull, and skill specific strength drills.

We’ll be learning the following:

  • How to efficiently warm up your shoulders, scpaular and back for single arm strength training

  • How to assess your current level of strength, and what specifically needs focus for you to improve your single arm strength

  • Straight arm and bent arm single arm strength drills

  • Single arm strength for meathooks and single arm inverts

  • How to modify strength drills

  • Shoulder and scapular prehab to ensure healthy and well functioning joints, muscles and connective tissue

  • Programming single arm strength training into your aerial practice

Week 1 - Single Arm Strength Fundamentals 

In week 1 we will break down the fundamentals of single arm strength, and how to develop it in a safe and progressive way. We’ll look at the very basics of single arm pushing and pulling, and how to build on this. We’ll also go over shoulder and scapular health, and how to take care of these areas of your body while training them under more load.

Week 2 - Single Arm Hangs and Meathooks

In week 2 we’ll focus single arm hanging and specifically meathooks. We’ll cover meathook technique as well as how to work towards more complex variations. We’ll look at conditioning specifically for single arm hanging and how to build better grip strength. 

Week 3 - Single Arm Inverts

In week 3 we’ll dive into more complex single arm movements. We’ll look at how to work towards single arm inverts to movements like nutcracker, and how to scale drills based on your current level of strength. We’ll look at using meathooks to condition for this, along with some other fun but challenging conditioning drills. This will also help anyone who is working towards single arm flares.

Week 4 - Programming and Pre-hab 

In week 4 we’ll go into the details of programming single arm strength drills depending on your goals, and look at how this can fit into your existing aerial practice. We’ll then finish up with focused prehab exercises so that you can ensure healthy shoulders and scapular as you continue your training.

Here’s what each week of the program will cover.

Who this program is for:

- Aerialists who want to build more single arm strength, and generally prioritise strength training

- Aerialists who want to learn more about how to build single arm strength in an accessible and safe way

- Aerialists who are working towards skills like meathooks, single arm flares or inverts, and want more tools to help them on their way

Pre-requisites:

This is for intermediate and above. To get the most out of these classes you’ll need to be able to invert in the air with bent arms at least a few times within an hour long aerial class. If you’re unsure whether these classes are right for your current level, drop me an email.

What you’ll need:

Something you can hang from e.g. a pull up bar, rings, aerial apparatus. A small amount of floor space to train in. A yoga mat would be useful for a bit of extra comfort. You’ll also need two yoga blocks and a lightweight resistance band. 

If you have any questions, please email info@verityb.com

Ready to achieve build more straight arm strength? Sign up here!

Hear From My Students About My Coaching!

  • “Verity’s focus on theory as well as practical stuff, her knowledge when I had questions was really good, and I like how each week was specifically tailored so we knew what we were doing and working towards.”

  • “Overall, Verity is a brilliant trainer and will follow you through your training. You can ask any questions if you are not sure about the exercise given and she will make sure that this makes sense to all. ”

  • “I really enjoyed how thorough the class was without being overwhelming! Just the right amount of knowledge!

    It was really nice to have the different progressions for different levels.”

FAQ’s

Still got questions or not sure if this is right for you? Drop me a message!

  • Yes, this is a great introduction to how to get started with single arm strength! You don’t need priori experience with this, you just need to be experienced enough at aerial, so intermediate or above.

  • You don't need a lot of floor space, but you'll need access to something that you can hang from with space all the way around you.

  • Yes, you can still do aerial alongside this program. You might want to swap an aerial session for one of the classes each week to avoid overtraining if you’re already training 4-5 times per week.

  • Simply purchase the program and you'll be able to create a login.

  • I value your satisfaction and strive to provide the best service possible. Kindly note that any refund requests submitted after 7 days of the original purchase date will note be eligible for consideration. 

    Additionally, any refunds will be denied for people who have consumed 25% or more of the course content or have downloaded any associated assets. I appreciate your understand and cooperation on this.