|
Post by le_moo on Dec 18, 2019 15:11:53 GMT -7
Hi All,
I've used the RCTM "by the book" for several seasons and saw a massive improvement in my climbing. (So thank you Anderson Bros!)
Since then, I've had knee surgery, moved and had a kid. This added up to 3 years mostly off climbing with a gym in in there every month or two.
I'm now rebuilding my body and having great success with the Strongfirst Simple and Sinister kettlebell program. Basically, daily swings and get-ups at a pace that leaves "fuel in the gas tank". Every so often, when the current load feels easy, you increase the weight (step-loading) one set at a time. You never really feel like it was a workout, never "wrecked", but month after month you get way stronger.
I'm almost done with program (using 32kg bells) and thinking to start climbing training again. The only problems are: I can't easily get to the gym or build a woody. I love this "easy strength" method. Is there a handboarding protocol like that?
Is there any daily "punch the clock" low risk handboarding protocol that works? Obviously those 7/3 repeaters from RCTM couldn't be done daily because the intensity is too high. But has anyone tried weighted hangs more frequently, but at a lower intensity? How would you figure out the load?
Any ideas on this?
|
|
jingo
New Member
Posts: 18
|
Post by jingo on Dec 19, 2019 1:54:29 GMT -7
|
|
jingo
New Member
Posts: 18
|
Post by jingo on Dec 19, 2019 5:15:03 GMT -7
a pace that leaves "fuel in the gas tank". Every so often, when the current load feels easy, you increase the weight (step-loading) one set at a time. You never really feel like it was a workout, never "wrecked", but month after month you get way stronger.
You could actually apply this healthy strategy of progression to any program, especially a non-linear one (a linear one like RCTM tries to go for definitive improvement in the timeframe of each phase).
|
|
|
Post by le_moo on Dec 19, 2019 8:10:28 GMT -7
Wow, that is exactly what I was looking for. The ladders protocol seem to fit the bill. Thank you!
One bonus is that it's simpler because I bet you could use larger holds to avoid weights and pullies.
|
|
|
Post by hajekmarek on Dec 23, 2019 12:22:07 GMT -7
Steve's ladder protocol may be a bit much for daily use, unless, of course, you significantly back off the intensity. I think Eric Horst's daily program for maintenance is pretty good and you will see improvement if you've been inactive for a while. Daily programs will get you a long ways. When you stop improving using a daily program, there is a need to change one of the variables, either volume or intensity, which, in turn may necessitate longer recovery, so the daily program might become an every other day program, etc. When we had our first kid, back in 2005, my time was severely limited, so I went to the gym during lunch breaks from work for a quick 45 minute bouldering session(including warm up) on almost a daily basis. I couldn't believe my redpoint level went up almost a whole number grade within 4 weeks - I was probably over training before that.
|
|
|
Post by cozisco on Dec 24, 2019 21:55:47 GMT -7
The other thing that comes to mind is Andrew Bisharat's "Five Minute Fingers" protocol. I've never tried it and so can't comment, but it was a hot topic when that post first came out a couple years ago. eveningsends.com/five-minute-fingers/
|
|