Post by mattr on Aug 13, 2018 15:12:46 GMT -7
Hey guys, I have a couple questions about extensor training. Scroll to the TLDR for my two questions. Other info applicable to my case and training is at the bottom. Over two months ago I had an injury to my right TFCC. The timeline since injury has been as follows:
6/7: injured TFCC while either climbing on my woodie, or bench pressing with a fixed bar (have only picked up dumbells and cables since)
6/28: after two weeks of splinting went to first PT appointment, it was an injury to my TFCC caused by wrist instability. Typical climber flexor/extensor imbalance with extremely tight flexors. I was also told I have right sided weakness because my shoulder blade winged out about two inches further off my rib cage (my training has since brought it down an inch)
7/3: began PT workouts to stabilize wrist and realign shoulder blade thru strengthening serrator and rhombus muscles
over the next month I was doing mostly just PT workouts
-supermans on ball with low weight (2-5#)
-overhead weight circles while laying on ball
-walkouts with feet on ball in pushup position
-serrator punches
-rhombus rows
first HB 8/2, first outdoor climb 8/8: I have returned to hangboarding and outdoor climbing, with five hangboard workouts under my belt. I have also returned to my Push-Pull-Legs workouts I was doing regularly since the spring. One of the PT's suggestions was that I couple my HB with extensor training, in addition to more extensor training overall. I use dowel rolls so far, usually four sets as the end of every HB workout. This does not seem like enough to me and would like to transition to doing more forearm extensor workouts on a different day. The web offered only weighted hangs with a wide pinch apparatus (link). However I already incorporate the M and L pinch in my HB routine (beginner HB).
First question: Would it be beneficial to remove the pinch grips from my HB routine, in favor of a separate workout that incorporates both the dowel rolls and the wide pinch tool. Seems pretty easy to make and could see myself doing a couple sets of each size
Second question: What other workouts for forearm extensors are you performing?
Additional info:
m, 23, 136#, 5'9"
I will be starting my next season the second week of November. So for now my goals are to improve mostly strength with no power or power-endurance phases planned. Currently my weeks of training look like the following (towards the middle of July it was transitioning to this, without the HB):
SU: HB/Extensor, Push 1
M:Pull
TU:
W:
TH:HB/Extensor, Push 2
F:Climb on 35* woodie
S:
I work at a bakery F/Sa/M and a brewery Th/FR/Sa/Su/M with a midday break on double days). Tues and Weds are my weekend so now I am going to be taking the opportunity to do OM on those days, whereas Fridays I only have two hrs (rather than typical three) between jobs and is usually just enough to fuss around on the wall and enjoy my reprieve
A separate extensor workout would help me two fold 1) it would lessen my hangboard workout time, albeit not significantly, and give me more time to focus on the Push workouts 2) a separate day in the gym will force me to do a core workout
It would look like this:
SU: HB, Push 1
M: Pull
TU: Extensor, Core
W: OM
TH: HB, Push 2
F: Climb on woodie
S: Extensor, Core
I see myself following this plan until the middle of October where I go on a three week vaca, half the time in PNW sport climbing, half closer to home in Indian Creek. A week of rest, with a full season beginning second week of November starting with Base Fitness thru Performance next Feb
6/7: injured TFCC while either climbing on my woodie, or bench pressing with a fixed bar (have only picked up dumbells and cables since)
6/28: after two weeks of splinting went to first PT appointment, it was an injury to my TFCC caused by wrist instability. Typical climber flexor/extensor imbalance with extremely tight flexors. I was also told I have right sided weakness because my shoulder blade winged out about two inches further off my rib cage (my training has since brought it down an inch)
7/3: began PT workouts to stabilize wrist and realign shoulder blade thru strengthening serrator and rhombus muscles
over the next month I was doing mostly just PT workouts
-supermans on ball with low weight (2-5#)
-overhead weight circles while laying on ball
-walkouts with feet on ball in pushup position
-serrator punches
-rhombus rows
first HB 8/2, first outdoor climb 8/8: I have returned to hangboarding and outdoor climbing, with five hangboard workouts under my belt. I have also returned to my Push-Pull-Legs workouts I was doing regularly since the spring. One of the PT's suggestions was that I couple my HB with extensor training, in addition to more extensor training overall. I use dowel rolls so far, usually four sets as the end of every HB workout. This does not seem like enough to me and would like to transition to doing more forearm extensor workouts on a different day. The web offered only weighted hangs with a wide pinch apparatus (link). However I already incorporate the M and L pinch in my HB routine (beginner HB).
First question: Would it be beneficial to remove the pinch grips from my HB routine, in favor of a separate workout that incorporates both the dowel rolls and the wide pinch tool. Seems pretty easy to make and could see myself doing a couple sets of each size
Second question: What other workouts for forearm extensors are you performing?
Additional info:
m, 23, 136#, 5'9"
I will be starting my next season the second week of November. So for now my goals are to improve mostly strength with no power or power-endurance phases planned. Currently my weeks of training look like the following (towards the middle of July it was transitioning to this, without the HB):
SU: HB/Extensor, Push 1
M:Pull
TU:
W:
TH:HB/Extensor, Push 2
F:Climb on 35* woodie
S:
I work at a bakery F/Sa/M and a brewery Th/FR/Sa/Su/M with a midday break on double days). Tues and Weds are my weekend so now I am going to be taking the opportunity to do OM on those days, whereas Fridays I only have two hrs (rather than typical three) between jobs and is usually just enough to fuss around on the wall and enjoy my reprieve
A separate extensor workout would help me two fold 1) it would lessen my hangboard workout time, albeit not significantly, and give me more time to focus on the Push workouts 2) a separate day in the gym will force me to do a core workout
It would look like this:
SU: HB, Push 1
M: Pull
TU: Extensor, Core
W: OM
TH: HB, Push 2
F: Climb on woodie
S: Extensor, Core
I see myself following this plan until the middle of October where I go on a three week vaca, half the time in PNW sport climbing, half closer to home in Indian Creek. A week of rest, with a full season beginning second week of November starting with Base Fitness thru Performance next Feb