Post by erick on Dec 30, 2016 13:13:21 GMT -7
I am embarking on 3 months of hangboarding, for a larger picture of why see this thread…General Planning Thread I have a few seasons of following the Anderson bros advanced HB protocol with good results, but to keep things interesting I wanted to try some other protocols. Here is my plan…
Month 1, some type of base fitness building repeaters, I have not decided how to structure this but I may just stick with the advanced protocol but drastically reduce the intensity and either increase the number of set or number of grips. Currently my HB protocol involves 6 grips, I would either increase this to 10 grips or add an extra set at the beginning so that the sets go 8 reps, 7 reps, 6 reps, 5 reps for all 6 grips. Does this make sense?
Month 2, After reading through Training for Climbing I am really excited to try Eric Horst 7-53 protocol. He describes it as “His Favorite” because it increases strength and also Creatine Phosphate resynthesis between hangs (better recovery at rests). The protocol is, 7 sec hang, 53 sec rest, 3 hangs per set, 5 minutes between sets, 2-5 total sets (all grips trained) The goal is not failure. Enough training weight is supposed to be added that you would achieve failure in 10 sec but hangs are terminated in 7 sec.
Month 3, Max weight 10 sec protocol, also found in Training for Climbing, was developed by Eric Horst based off Eva Lopez research. The protocol is 10 sec hang, 3 minute rest, 5 hangs per set, 5 minutes rest between sets, 2-5 total sets (all grips trained) Like the one above you are not supposed to fail during this type of hang. You should pick a weight that causes failure in 13 secs but hangs end at 10 seconds.
What does the collective training consciousness think of this plan? Would you restructure it in any way? Maybe doing the 7-53 first, repeaters next then Max hangs last? Other ideas to consider?
Month 1, some type of base fitness building repeaters, I have not decided how to structure this but I may just stick with the advanced protocol but drastically reduce the intensity and either increase the number of set or number of grips. Currently my HB protocol involves 6 grips, I would either increase this to 10 grips or add an extra set at the beginning so that the sets go 8 reps, 7 reps, 6 reps, 5 reps for all 6 grips. Does this make sense?
Month 2, After reading through Training for Climbing I am really excited to try Eric Horst 7-53 protocol. He describes it as “His Favorite” because it increases strength and also Creatine Phosphate resynthesis between hangs (better recovery at rests). The protocol is, 7 sec hang, 53 sec rest, 3 hangs per set, 5 minutes between sets, 2-5 total sets (all grips trained) The goal is not failure. Enough training weight is supposed to be added that you would achieve failure in 10 sec but hangs are terminated in 7 sec.
Month 3, Max weight 10 sec protocol, also found in Training for Climbing, was developed by Eric Horst based off Eva Lopez research. The protocol is 10 sec hang, 3 minute rest, 5 hangs per set, 5 minutes rest between sets, 2-5 total sets (all grips trained) Like the one above you are not supposed to fail during this type of hang. You should pick a weight that causes failure in 13 secs but hangs end at 10 seconds.
What does the collective training consciousness think of this plan? Would you restructure it in any way? Maybe doing the 7-53 first, repeaters next then Max hangs last? Other ideas to consider?
