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Post by brendann on Jun 2, 2014 14:43:04 GMT -7
After reading through the RCTM I was inspired to complete another training cycle. The major difference now is my time is much more limited. The hang board and campus board sample training plans require 1.5-2 hours to complete, but I have exactly 1 hour to warm up, work out and do some prehab exercises (eccentric elbow work). The bright side is that I can do this 1 hour workout 7 days a week if need be.
How would you tailor the hang board work to fit within a 45 min. window?
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Post by Chris W on Jun 3, 2014 3:14:46 GMT -7
Brendann, I'm approaching the end of my strength phase at the moment and have similar time constraints. For my hangboard workouts, I trim down the warm up to the bare minimum needed (by me), consume some caffeine prior to the workout, and stick religiously to the 3 minute rest period. Doing all this, I've managed to keep the hang board workout to just under one hour. I'm experiencing strength gains and haven't had any trouble with injuries. I use the two days between workouts to do any needed rehab and supplemental exercises. So far, so good for me. Next week I'll be working on power and plan to approach campus workouts in a similar way.
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Post by Jack Ziegler on Jun 3, 2014 6:40:25 GMT -7
I just finished my first strength phase. I agree it's quite hard to keep it short in the beginning and if you hit more grips. I would also suggest doing the pinch grip or two on a separate day, at least the thumb uses a different muscle. I was thinking about trying this in the next phase. I also found that for me, when doing mono and two finger pockets, I had to do extra warm up hangs to get up to my best reps. (Not to many pockets at the gym to warm up traversing on) Very intense self stretching before the workout or very long light hangs seemed to cut down this warm up time, otherwise I had to stop, rest, and then restart a set as pain in tendons arose.
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