Post by tahmad on Dec 30, 2017 11:09:11 GMT -7
Hi All,
Last time I posted here I'd just come off a fairly long repeaters training cycle (16 workouts). I'd extended it a bunch due to several interruptions in the training, among other reasons, and was able to break many PRs by workout 16.
I've just finished my 12th repeaters workout of this cycle and have regressed in certain grips by about 5-10 lbs, and have stayed at the same weight in others. No PRs except for one, which has the major caveat that it was only my 2nd cycle using the grip, and that I never maxed out on it last cycle.
I have several theories about why this may be so (diet, sleep, stress levels, training facility, etc. have all been pretty much the same, I doubt these would be the cause). I wanted to share these with the board and get some feedback about how plausible these possibilities are.
1: This cycle, after some consideration, I decided to make a major change to my hypertrophy phase: adding ARCing. As a boulderer I had never ARCed before, at all. Reflecting on my training I realized that I was leaving an entire energy system massively underdeveloped. Even though I am focusing on bouldering, I thought working on my ARC training could be helpful for long-term improvement, not to mention being able to sport climb better. This would typically look like two sets of ARCing (20 minutes increasing to nearly 30 minutes by the end of the cycle) the day after a advanced repeaters HB workout, followed by a rest day, etc. I did throw in double rest days fairly regularly, resulting in me doing about 7-8 ARC workouts vs 12 HB workouts.
Overall the gains from ARCing have been huge and for the first time in my life I can actually shake out and recover on a jug on slightly overhanging terrain (yes, that's how underdeveloped my endurance was!). That said, I wonder if the extra ARC work may have negatively influenced my repeaters numbers.
2. Last cycle, I incorporated the half crimp for the first time in my repeaters workouts. Previously I had been doing a 4 finger open hand and a "half crimp" that inevitably became a full crimp (though without the thumb, just the angles of the joints basically became full crimp position) on the thin crimp on the RPTC board. My 4 finger OH grip was always my first grip and my most important benchmark. After some reflection I realized it made more sense to make my 4 finger half crimp my first grip and benchmark. So last cycle I moved it to first in my workout (on a bigger edge, to help maintain form), followed by my 4 finger OH. Last cycle I kept the weights very light and never went to failure on my half crimp. This cycle I pushed a bit harder and began to hit weights I was failing at by the 3rd set.
So the second reason for regression may be the increased load from pushing the half crimp further, plus including it before my 4 finger OH (one of the grips which regressed significantly, and which I'd set a major PR on last cycle).
I would love any feedback on these possible reasons for regression, plus whether you think I could be missing something else. Also very open to any feedback on this training in general, i.e., whether it makes sense to combine ARC with repeaters or keep them separate to maximize gains in both.
Finally, a question on transitioning between cycles. 12 hangboard workouts is a lot, and even though I did 16 last time I'm quite frankly mentally ready to switch to recruitment now, repeaters burn me out eventually. I'm wondering if I should put my head down and try to push through until I at least match all my old PRs, or if it makes sense to just switch to recruitment and come back to the repeaters later. I'm very much invested in playing the long game and making gains over years and years, but its still frustrating to see regression/stagnation, even if I know the likely reasons. So I want to check whether it makes the most sense training-wise to push on in the repeaters, or whether that's just my ego wanting me to see my numbers stay high.
Thanks all! And happy new year!
Taimur
Last time I posted here I'd just come off a fairly long repeaters training cycle (16 workouts). I'd extended it a bunch due to several interruptions in the training, among other reasons, and was able to break many PRs by workout 16.
I've just finished my 12th repeaters workout of this cycle and have regressed in certain grips by about 5-10 lbs, and have stayed at the same weight in others. No PRs except for one, which has the major caveat that it was only my 2nd cycle using the grip, and that I never maxed out on it last cycle.
I have several theories about why this may be so (diet, sleep, stress levels, training facility, etc. have all been pretty much the same, I doubt these would be the cause). I wanted to share these with the board and get some feedback about how plausible these possibilities are.
1: This cycle, after some consideration, I decided to make a major change to my hypertrophy phase: adding ARCing. As a boulderer I had never ARCed before, at all. Reflecting on my training I realized that I was leaving an entire energy system massively underdeveloped. Even though I am focusing on bouldering, I thought working on my ARC training could be helpful for long-term improvement, not to mention being able to sport climb better. This would typically look like two sets of ARCing (20 minutes increasing to nearly 30 minutes by the end of the cycle) the day after a advanced repeaters HB workout, followed by a rest day, etc. I did throw in double rest days fairly regularly, resulting in me doing about 7-8 ARC workouts vs 12 HB workouts.
Overall the gains from ARCing have been huge and for the first time in my life I can actually shake out and recover on a jug on slightly overhanging terrain (yes, that's how underdeveloped my endurance was!). That said, I wonder if the extra ARC work may have negatively influenced my repeaters numbers.
2. Last cycle, I incorporated the half crimp for the first time in my repeaters workouts. Previously I had been doing a 4 finger open hand and a "half crimp" that inevitably became a full crimp (though without the thumb, just the angles of the joints basically became full crimp position) on the thin crimp on the RPTC board. My 4 finger OH grip was always my first grip and my most important benchmark. After some reflection I realized it made more sense to make my 4 finger half crimp my first grip and benchmark. So last cycle I moved it to first in my workout (on a bigger edge, to help maintain form), followed by my 4 finger OH. Last cycle I kept the weights very light and never went to failure on my half crimp. This cycle I pushed a bit harder and began to hit weights I was failing at by the 3rd set.
So the second reason for regression may be the increased load from pushing the half crimp further, plus including it before my 4 finger OH (one of the grips which regressed significantly, and which I'd set a major PR on last cycle).
I would love any feedback on these possible reasons for regression, plus whether you think I could be missing something else. Also very open to any feedback on this training in general, i.e., whether it makes sense to combine ARC with repeaters or keep them separate to maximize gains in both.
Finally, a question on transitioning between cycles. 12 hangboard workouts is a lot, and even though I did 16 last time I'm quite frankly mentally ready to switch to recruitment now, repeaters burn me out eventually. I'm wondering if I should put my head down and try to push through until I at least match all my old PRs, or if it makes sense to just switch to recruitment and come back to the repeaters later. I'm very much invested in playing the long game and making gains over years and years, but its still frustrating to see regression/stagnation, even if I know the likely reasons. So I want to check whether it makes the most sense training-wise to push on in the repeaters, or whether that's just my ego wanting me to see my numbers stay high.
Thanks all! And happy new year!
Taimur
