Nov 30, 2012
|that's interesting as it seems consistent with how my performance has been over the last few months. basically hovering at a decent level, waiting for work to chill so i can try to bump it up again.
i have basically just been able to use my hangboard. i do about 6 weeks of hypertrophy style workouts and then 4 weeks of more of a recruitment style workout. all in all, i have been pretty happy with how i have been climbing, given my limited amount of time.
|By Paul Semen
Dec 9, 2012
|I just started a "grease the groove" type strength phase for climbing and figured I'd pipe in. I'm starting week 3 now so I still have a while to go.
My workout consists of:
-warmup (5 minute or so traverse)
-rest ~5 minutes
-2 sets of weighted deadhangs on an edge w/ 3 - 5 minute rests between
-2 sets of front lever raises
I do this workout Monday - Thursday (climb outside on weekends but that might change soon since its cold as shit), and usually on 1 or 2 of the days I will do this workout in the morning and in the evening. The workout lasts less than 30 minutes and I usually feel really strong and fresh at the end.
I don't time my deadhangs, but basically they are <10 seconds and I only hang to about 80% of my ability.
Thus far I've noticed the deadhangs are getting easier and easier even with added weight. I'm planning on sticking with this plan for 5 - 6 weeks.