How much is enough ARCing?

[sbleazard]

I do week long cycles instead of the RCTM macro cycles since I can't really depend on having a preformance phase. I'll usually do ARCing at the start of the week and then PE at the end. On Mondays I will limit boulder and then do 1x35 min. ARC set. Then the next day I'll do max hangs and then 3x25 min. sets. I felt completely hammered within a few minutes of the first set. Is this too much base fitness or not enough? If it's too much what should I do? At a certain point (after a few weeks) I've already gotten enough and I don't need the extra ARC session right?

[Charlie S]

Let's see if I understand your week:

Sunday: ARC
Monday: limit boulder + ARC
Tuesday: max hangs + ARC
Thursday (I think): Power-endurance
Saturday: outside, I presume

Initial reaction: way too much load!

I train 2-3 times a week, and it depends on what phase I'm in. I need 2-3 full days of rest between each (and often a full week between PE workouts).

What are your goals? This would dictate whether to focus on ARC, strength, or PE.

Honestly, if you can't depend on a performance phase, I'd focus most of my energy on hangboarding and break it up with limit boulder every 2-4 workouts.

[sbleazard]

Ok. Strength is better to focus on I guess?

[Charlie S]

Strength will improve endurance but not the other way around. If you're on an ARCing kick, then great, but if you neglect strength you're going to run into stopper moves.

[sbleazard]

Oh yeah, I forgot about that. Who said it? "Without strength, there is nothing to endure."

[jetjackson]

If you check your bible, you'll find ARC warm-up traverses are included in nearly every workout. So you start on ARC, but you're kind of doing some sustaining level of ARC in all your warm-ups for strength, power, power endurance workouts anyway.

Assuming you follow the book to a T.

[sbleazard]

Would replacing the supplemental ARCing after Limit bouldering with a core workout be a better choice?