Training kneebars

[jrblack]

I have a project with a good kneebar just below the crux, but I feel like my body is ripping apart when I fully weight the kneebar.  Is there a good way to train the muscles involved (calf, quad, and core) other than rapping into the route and working that specific kneebar?

I realize that calf raises, pistol squats, crunches, etc., would help, but I'm hoping for something more specific.  In another thread from 2018 here on the forum, someone suggested just looking for volumes at the local gym but I'm hoping for something less erratic and uncontrollable (plus I don't have setting privs at Earth Treks!).

Also, what is a good training regimen for working a kneebar?  Just do endurance tests... hold for as long as I can?  Or repeaters?  At some level this is just another kind of physical training and should follow general strength training principles I would expect.

[cozisco]

I was the one who posted about training kneebars back in 2018. The reply about looking for volumes was actually more helpful than I thought at first. I dedicated a few 45 min ARC sets to finding every conceivable kneebar in the gym and trying to learn to rest and relax in those. Plus, I took time at the end of every RP day to stay in that kneebar until failure.

If, like me, you have really weak calves and very limited kneebar experience, it doesn't take much training to see improvement.

[cozisco]

Also, do you have a pad? If not, get one. (Unless you're morally opposed.)

[jrblack]

May 20, 2019 20:36:59 GMT -7 cozisco said:

Also, do you have a pad? If not, get one. (Unless you're morally opposed.)

Thanks, I'll start trying at the gym.  I unfortunately don't go to the gym that often (though with the weather in CO right now, that may change).

I have every SEND kneepad made (ie, the large classic and slim, and mini classic and slim) and I was using a kneepad on my proj.  Did you use the kneepad while training kneebars in the gym?

I'm one-hanging my project at the kneebar rest because I can't stay in the rest.  If I can get good at resting there, I'll send.  So I'm pretty motivated!

[jingo]

Ondra has a kneebar training video with his physio for Project hard / Silence (there might be a longer one somewhere):
www.youtube.com/watch?v=tid6ULWHly0

[jrblack]

May 21, 2019 1:40:51 GMT -7 jingo said:

Ondra has a kneebar training video 

I didn't see anything about kneebars in this video?!

[jingo]

Please search for it, couldn't find it right away. It was about 7 kneebars in Silence, optimising foot structure + training the calves for it.

Edit: Should be among these Klaus Eisendle vids:

www.youtube.com/channel/UChHoTHUV025gDyq393WRo5w/videos