Hangboard workout structure

[Laurent]

Hey Mark and Mike,

I have a question regarding the way you've organized your hangboard workouts: from what I can gather from the information in the book and the website it appears that you're completing 2-3 sets at one grip before starting the 1st set of the following one. For my past 2 strength cycles I've worked the 1st set of my first grip before moving on to the next one. Once I've completed the first set for all 6 of my grips I'll cycle to my 2nd set and so forth. I was wondering why you've chosen to complete all 3 sets (or 2 in the case of the warmup) of a given grip before moving on to the next one. Looking over the 'hangboard resistance data analysis' post it looks like the pinch grip may have suffered from being the last grip in the rotation. Have you experimented with cycling through all grips for 1 set before starting the second? 

Thanks for sharing all of this information via the website and the book. I just got my copy in the mail last week and am stunned at the amount of information it includes! Super psyched to use it over the next little bit!

Laurent

[Mike Anderson]

Laurent, great question. What you are describing is a circuit training approach which is commonly used in other sports to create a high systemic metabolic load on the body as a whole in order to train total body fitness and the total work capacity, and/or for weight loss. It is not optimal for targeted strength training, like we are trying to accomplish on the hang board. The benefit of doing all sets for a particular grip consecutively is that you get a better warmup for your final sets, which are the most important. Also, it's easier to monitor your performance on that grip and really push yourself in a safe manner.

You make a great point on the importance of arranging your grips throughout the workout. We put a lot of thought into our own sessions for that reason. The arrangement given in the book is only an example, and it may not be ideal for you. I use a different arrangement, and my pinch grip comes third. You should arrange them based on the grips relative importance to your goal routes, your strengtgs and weaknesses, and how similar they are to other grips you are training (you wouldn't want to do three pocket grips in a row that all use the middle finger).

I hope this answers your question. Mike

[Laurent]

Thanks for the answer, Mike. I'll be sure to reorganize my routine in my next strength block. Again, your book is ridiculously useful!

[Andytheblacksmith]

I sort of stumbled upon Mike's logic while using my Beastmaker hangboard for the strength cycle. I found doing 2-3 sets for each grip allowed me to sort of "crescendo" in to harder effort. I'm not sure I would have had the mental focus to cycle through ALL the grips, and then, at the end, ramp up difficulty on the first grip. In short, I really enjoyed targeting (or "slaying" as I personally describe it!) each grip type before moving on.

[Mike Anderson]

Right on Andy, I love your terminology!

I slayed my HB workout this morning, and now I'm going to go slay a sick garden salad!