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Post by itsmisterbrown on Mar 27, 2017 14:30:13 GMT -7
hi folks,
I'm gearing up for another strength phase and was wondering what was the community consensus on resistance adjustment between strength cycles? I completed my first uninterrupted (no changing of holds/lineup) strength phase in the fall and it went great. For the past few cycles, I've adopted a new board or grip lineup for each new phase for various reasons and, thus, spent the first few workouts fine-tuning my resistance. However, this is the fist time that I'll continue on the same board (the Forge, which is fantastic, Mark!), with the same grip lineup. So, what do you all reckon is a good reduction in resistance, from your PR on the previous phase, to begin your next phase? I was thinking removing 10-15lbs of resistance from my previous PR for a given grip, but I'd love to hear what other think.
cheers,
b
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Post by jcm on Mar 27, 2017 15:44:56 GMT -7
IMO, it is much better to start a strength phase with the weights too easy, and be able to add weight with each workout, than to start with too much weight and get crushed on Day 1 of hangboarding. Starting easy and rebuilding from there is safer (less chance of injury), builds confidence (you can add 5 pounds each workout), and in my experience produces better gains.
My usual rule of thumb is to start Hangboard Session 1 of the season using the weights from Hangboard Session 3 of the previous season.
Starting with 10-15 lbs below your PR is way too heavy to start the phase.
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Post by Charlie S on Mar 27, 2017 17:22:02 GMT -7
I agree with jcm.
For me, I start 5 pounds more than the previous season's starting weight.
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Post by tetrault on Mar 27, 2017 18:15:26 GMT -7
My usual rule of thumb is to start Hangboard Session 1 of the season using the weights from Hangboard Session 3 of the previous season. This seems like some mutant gains. Maybe I am misunderstanding. Assuming 5lbs per session, you are starting each season at 10lbs heavier than the previous? So you are making 40lb gains per year? 200lbs after 5 years of Hangboarding? After some initial gains through the early seasons, I may bump up one hold by 5lbs between seasons lately. x3 on starting lower vs higher. Session 1 weights are at least 25lbs below anticipated final session weights. |
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Post by srossabi42 on Mar 28, 2017 8:23:44 GMT -7
i had the same thought as you, b, before my previous cycle, and despite having heard advice similar to the above, decided to give it a go. for some grips it started out ok, i was able to progress for about 5 or 6 straight workouts. some grips i had to immediately back off an additional 10-15 lbs and then made progress for the next few workouts. i got pretty shut down by about the 7th or 8th workout for all grips and moved on to the power phase
i do think my climbing has improved despite the knuckleheaded strength phase, but i would still recommend doing what everyone above has suggested and crushing those last few hb workouts, rather than limping into the power phase
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Post by Charlie S on Mar 28, 2017 19:07:38 GMT -7
This seems like some mutant gains. Maybe I am misunderstanding. Assuming 5lbs per session, you are starting each season at 10lbs heavier than the previous? So you are making 40lb gains per year? 200lbs after 5 years of Hangboarding? Theoretically. That's what smaller holds are for! In all seriousness, it's more like 10 pounds per year. Let's say season 1, I start at 0 and progress +40 through the season (common for the edges). Season 2 is 5 and progress to 45. Season 3 is 10 and progress to 50. There's year 1. At a certain point, I switch to a smaller hold because +80 sounds not so good on my shoulders. i got pretty shut down by about the 7th or 8th workout for all grips and moved on to the power phase I find this is pretty standard. 7 and 8 are by far the toughest. If I'm feeling particularly masochistic, I may get to a 9th hang. |
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