Supplemental excercise during ARC/Base Fitness phase?

[aoktav]

Hey all,

I'm new in designing my training program. I just got the RCTM book last week and really excited to apply it to my training program!
I'm starting my ARC/Base Fitness phase this week. I was wandering if supplemental excercises, like pull-ups, shoulder stabilizer excercises, and core excercises will interfere the purpose of the ARC phase? If so, what's the most ideal phase to do those excercises?

Thanks!

[srossabi42]

I do supplementals throughout all phases, especially ones like shoulder stabilizers that are more like prehab/rehab. i tend to back off the SE a bit during the PE phase.
I do SE right after ARCing, and havent found it to interfere. you may find you prefer to do SE on a day you are not ARCing if the ARCing leaves you feeling particularly gassed

[cozisco]

I like to do SEs during the base fitness phase, but I generally decrease the weight and increase the reps (around 12-15?) depending on the exercise. The monotony of ARCing sometimes leaves me mentally gassed, but I always feel physically fresh enough to do them right after.

Also, this post (https://rockclimberstrainingmanual.com/2013/09/16/whole-body-strength-training/) has more info on adjusting your SE during the Strength, Power and PE phases.

[BlueSpirit]

if we suppose that during ARC phase, we do some sets of 5 min on the wall,5 min off, is it best to do these exercises after each 5min on and then rest, or in the end of all sets? does it make any difference?

[srossabi42]

i typically do my SE after i have done all climbing sets. i dont think that doing SE between sets would work for me, but if you can do it this way without it affecting your next climbing set then it is probably ok

[stanleybaker]

Nov 30, 2017 14:59:25 GMT -7 BlueSpirit said:

if we suppose that during ARC phase, we do some sets of 5 min on the wall,5 min off, is it best to do these exercises after each 5min on and then rest, or in the end of all sets? does it make any difference?

I'm pretty sure in the book it says arcing for less than 20 minutes doesn't work. At minimum you should be on the wall for 20 minutes.

I do my SE's after I'm fully done with my training for the day.