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Post by jessebruni on Jul 10, 2015 13:49:37 GMT -7
Hey guys, question for you. Should the ARCing which is done the day after hangboarding be at a lower intensity than ARCing during the base fitness phase as described in the book? I'm just curious because it seems to me like ARCing during base fitness is about operating at MSS and you should be maintaining a "manageable pump". On the other hand, ARCing as recovery for a hangboard day seems like it should be "active recovery" and not something you need to recover from. I feel like ARCing during the base fitness phase is intense enough that I need to recover from it, I couldn't just do it day-in and day-out, but the whole purpose of ARCing during the strength phase is to aid in recovery so it seems like it ought to be at a lower intensity.
So that's my question.
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Post by jessebruni on Jul 10, 2015 13:50:08 GMT -7
Bump for 200th post.
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Post by rob on Jul 11, 2015 2:38:25 GMT -7
ARCing as recovery for a hangboard day seems like it should be "active recovery" and not something you need to recover from. I feel like ARCing during the base fitness phase is intense enough that I need to recover from it, I couldn't just do it day-in and day-out, but the whole purpose of ARCing during the strength phase is to aid in recovery so it seems like it ought to be at a lower intensity. So that's my question. I would suggest so. I've only done ARCing once the day after a HB session and I did much less (1x 20 min)and at a lower intensity than I would during base fitness as I also feel I need to recover between ARC sessions, particularly my skin! But hey, maybe both of us are ARCing too intensely. But I think if you want to save your skin, maximise gains in strength, and achieve the desired recovery (as opposed to further gains in base fitness) then a low intensity is probably best.
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Post by rob on Jul 11, 2015 2:41:33 GMT -7
I don't really have access to a gym several times a week now (1 year old son), but if I had a home wall or could go anytime I would probably do a brief ARC session the day after HB sessions for recovery a little but mostly for skill maintenance/ improvement during a time of little climbing... If only!
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Post by Chris W on Jul 11, 2015 20:34:44 GMT -7
Jesse, last fall I did an ARC session after all of my HB sessions. It was easier, specifically 1 x 20 min on my vertical wall (primarily very small holds) as opposed to my 15 degree wall. I did this because I was training for a steep endurance route and didn't want to lose any ARC fitness.
1) I didn't feel it helped my cause much, either with ARC fitness or recovery 2) I've gone without ARC during the strength phase since then and feel a bit more rested and recovered without any climbing in between.
Just my experience, which granted is a bit limited.
Rob, I have two small children and another one on the way. A home wall is very helpful.
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Post by rob on Jul 12, 2015 7:10:06 GMT -7
[quote author=" Chris W" source="/post/3308/thread" timestamp="1436672084" Rob, I have two small children and another one on the way. A home wall is very helpful.[/quote] Good to know you're still getting lots of training in despite parental duties. I think that's one of the many good things about the RCTM program, it's well suited to parents or those with little time, as well as those with copious amounts of climbing/ training time available. Congratulations on the "one on the way"
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Post by rob on Jul 12, 2015 7:11:29 GMT -7
Not sure why the quote didn't cone out quite right but you can see what I meant.
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Post by joev9 on Jul 13, 2015 7:20:02 GMT -7
I ARC for 30 min. on my vert traverse wall in my garage on the 2nd day after HB workouts and feel like it gets the blood flowing after the full rest day. I definitely go easier than my normal ARC sessions. For me, I kind of need that time to loosen up and get the blood flowing. I am used to climbing 4 times per week, so when in HB mode I tend to go a bit nuts because it is much less climbing than I am used to.
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Post by jessebruni on Jul 13, 2015 8:33:00 GMT -7
Thanks for the responses. This hangboard phase has been frustrating for me as I tweaked my wrist about a month ago and it's not fully healed. It doesn't hurt when I hangboard but for whatever reason I'm failing on most of my grips at 10 lbs less than I did last season. I don't think it's a humidity issue because I keep the hangboard indoors where it's climate controlled, always 73 degrees. I was thinking maybe it had to do with the fact that I wasn't ARCing on day 2 this season and I did last season. I'm not sure if it's that or something else though. Quite a frustrating problem.
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Post by Chris W on Jul 13, 2015 12:25:00 GMT -7
Jesse, I know it's not related to the topic of the thread, but if it's any consolation I didn't do too well on my summer session either. Barely matched PB on a couple of grips, didn't even meet PB on most of them. If I recall, you are also doing 4 strength phases per year. I blamed it on humidity, but I'm wondering if it's just the normal way of the human body. To quote Jerry Reed, "Son, when you're hot, you're hot! When you're not, you're not."
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Post by MarkAnderson on Jul 14, 2015 18:05:34 GMT -7
I agree if you're going to ARC during the Strength Phase it should be lower volume and intensity. Personally I'm not a fan. I would say the best reason to do it is to work skill development if that is a weakness. Otherwise, in my experience it detracts from the Strength training. YMMV.
Also, I regularly suck on paper (not literally, that would be troubling) in the summer. Conditions are part,but not all of it. One theory I have is that your pores are generally more open and prone to sweating when the ambient temps/Humidity are higher, so even if your rig is climate controlled, your body is ready to sweat at the first sign of effort. Also your skin is probably softer going into the workout due to everyday exposure to heat and humidity. I'm probably effected by mental factors too (like more fun distractions in the summer). Anyone else have any theories?
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Post by jonfrisby on Jul 15, 2015 6:29:38 GMT -7
I did it last phase. It sucked. I felt too weak to train strength properly
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Post by jessebruni on Jul 15, 2015 9:25:24 GMT -7
Good points and theories Mark. I just did my 6th session of the season lastnight and broke though the plateaus on every grip (except that damn sloper). The things I did differently was warmed up longer, an hour and 15 minutes. In fact I was feeling pretty bummed, like my session would suck because I'd warmed up too long, and I ended up approaching the hangboard session with more of a "fuck it, lets just do this results be damned" attitude which I think really helped. Most importantly I did only 1 set on my warmup grip instead of the usual 2. I think this helped me have less fatigue going into each subsequent set. I also had some music playing this time which I don't usually have, that helped a lot. Another thing I did was ate some rasins (quick energy) before and during the session. I think that helped keep my energy level up.
Obviously I suck at being a scientist. Way too many new variables. But I'm happy that I now have a chance to improve on last season's results.
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Post by MarkAnderson on Jul 18, 2015 10:42:21 GMT -7
Obviously I suck at being a scientist. Haha. Now you have to do all that extra crap every time! You're gonna end up like a baseball player who doesn't wash his jock strap all season....
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Post by jessebruni on Jul 20, 2015 8:55:46 GMT -7
That's just being environmentally conscious!
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