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Post by thr1961 on Sept 1, 2014 17:51:03 GMT -7
I am just getting underway with planning and program design and understand the importance of warming up for hang board training. However, if the plan is to do this at home (where I do not have a wall) what do you suggest as an appropriate warm-up? Hangboard training after returning from the gym or crag is not really feasible, so I am looking for alternatives that make sense.
Looking forward to both the program and participating in this community.
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Post by slimshaky on Sept 2, 2014 9:08:23 GMT -7
i don't have a wall at home either, although last spring i was doing the warmup at the gym and drive home thing. i have a pretty standard warmup routine that works really well, although you don't get the skills practice that you get with a bouldering style warmup.
for my warmup i use metolius rock rings (mostly to not slime up my RPTC board during my warmup). here are my warmup sets:
1) both hand on the biggest/top jug - 20 seconds on 10 seconds off x 6, 1 minute rest
2) both hands on next hold down - 15 sec on 15 sec off x 6, 1 min rest
3) both hands on next hold down - 10 off 10 on x 6, 1 min rest
4) both hands on bottom hold, 3 finger open grip, 10 on 10 off x 6
5) one hand hangs on top jug - left hand for 5 secs, 5 sec rest, right hand 5 secs, 5 sec rest, etc - 6 hangs each hand. 1 min rest
6) one hand hangs on next hold down - same durations as previous. 3 min rest and prepare for workout.
this usually gets me warmed up just right and i am ready to attack my first real set on the RPTC.
hope this helps.
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Post by MarkAnderson on Sept 4, 2014 10:21:32 GMT -7
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