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Post by Caliclmbs on Sept 21, 2015 13:28:11 GMT -7
Hello,
Mike and Mark suggest adding in supplemental strength training post-HB workout and I know many folks are also doing them the day after their HB workout.
Anyone have any thoughts on using a gym-based weight room workout (heavy weight/low reps, two to three supemental exercises at ~30 mins for the whole shebang) as the warmup for the HB workout and then tacking the HB workout on after the fact??
I don't have easy access to the climbing gym and was thinking the weights could be a nice full body warmup for the HB sessions to-come. I understand it might have some effect on my max hangs but my thought was that it could be minimal given that the weights will stress the big muscles and then the HB will finish up the finger tendons.
This would then allow for either two full days rest or an opt ARC on day 2. Mark/anyone have thoughts on this protocol or experience w HB immediately following a heavy session in the weight room??
Cheers
Mike
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Post by daustin on Sept 21, 2015 14:29:04 GMT -7
Would the weight session be the only warm-up before the HB? My immediate thought is that this will not be nearly specific enough to warm up your fingers/forearms, which are really the only things that need warming up before a HB workout to any degree IMO. I'd think that you'd still want to do a dedicated warm up on the HB (e.g. cycling through grips with a lot weight removed) to get your fingers ready before you get into the real workout.
I'd also be cautious about the intensity of any supplemental exercises before a HB workout, though not based on any personal experience to be fair. Even though you're not targeting the fingers, I'd still be wary about overall fatigue detracting from the gains of the HB.
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erk
Junior Member
Posts: 83 
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Post by erk on Sept 21, 2015 15:39:30 GMT -7
Yeah, I'd rather save my juice for the HB workout. Then finish it off with the supplemental exercises.
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Post by slimshaky on Sept 21, 2015 15:47:31 GMT -7
i agree with the other folks. i always make the HB workout the numero uno priority. with a quick weight workout i would be concerned with adequate warmup of the correct muscles, and drawing down my energy tank for my HB workout. even a fairly moderate big-muscle workout can really sap your energy.
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Post by Chris W on Sept 21, 2015 20:16:44 GMT -7
I've tried doing SE before my hangboard sessions and it didn't go very well. Too much cumulative fatigue. I seem to need MUCH less HB warm up time than other folks though. Usually 2-3 sets on jug/large edge and I'm set to go.
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Post by Charlie S on Oct 2, 2015 11:09:50 GMT -7
Usually 2-3 sets on jug/large edge and I'm set to go. Same here. Some pullups and I cycle real quick through all the grips at body weight. I also tailor my HB session grips so that the first two are easy (sloper and large VDER) and then go into the tiny holds. |
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Post by tedwelser on Oct 2, 2015 14:12:16 GMT -7
When I have time (seldom this lucky) I will warm up, do my HB routine, and then later in the day do my SE's. For instance, some summer days I get up early to HB, then in the evening do some light ARC into SE's.
I have also done the reverse, doing my SE's at lunch, and then HB in the evening. I find this works ok too. I think the time distance between the two reduces any potential cumulative fatigue. Also, I think it is somewhat helpful to get used to performing at multiple times during the same day. That often happens on sending days, where my warm up is 5 hours before my ultimate send time.
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Post by MarkAnderson on Oct 2, 2015 16:47:38 GMT -7
Usually 2-3 sets on jug/large edge and I'm set to go. Same here. Some pullups and I cycle real quick through all the grips at body weight. I also tailor my HB session grips so that the first two are easy (sloper and large VDER) and then go into the tiny holds. Be advised, as you age, you may find you need more warmup. In the last 5 years especially I've noticed it takes a good 20-30 minutes of progressive activity to warm up on a GOOD day. Bad days can take more than an hour. |
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Post by Chris W on Oct 3, 2015 3:08:01 GMT -7
Same here. Some pullups and I cycle real quick through all the grips at body weight. I also tailor my HB session grips so that the first two are easy (sloper and large VDER) and then go into the tiny holds. Be advised, as you age, you may find you need more warmup. In the last 5 years especially I've noticed it takes a good 20-30 minutes of progressive activity to warm up on a GOOD day. Bad days can take more than an hour. I was afraid of that! It already takes me a lot longer than it used to to warm up properly for a power session. |
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Post by Charlie S on Oct 3, 2015 8:23:02 GMT -7
Be advised, as you age, you may find you need more warmup. In the last 5 years especially I've noticed it takes a good 20-30 minutes of progressive activity to warm up on a GOOD day. Bad days can take more than an hour. Is it age or is it pulling on super tiny holds with very high weight!? My HB session is probably barely a warmup for you. |
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Post by Lundy on Oct 3, 2015 18:53:35 GMT -7
I second the warm-up advice. I'm 40 and plan on 45 minutes of warm-up before really starting to hammer in every workout, though some days I manage to feel ready more quickly, so can move to the meat of the workout in maybe 30 minutes. I NEVER warm up less than 30 minutes. Too much creaking still... This is one of the primary reasons I do SEs on non-climbing days. 45 minutes of warmup plus a full HB, campus, or LBC workout then SEs just takes forever. And, as Mark noted earlier, I seem to use a very time consuming protocol for my SEs.
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Post by climbnkev on Oct 4, 2015 5:47:06 GMT -7
Something to consider, if you are getting tired during your SE you probably are not training strength. If you keep the reps in the 3-6 range and limit yourself to 30-50 reps per workout you can use a strength workout for a HB warmup quit easily. If you are doing endless sets of 8-10 reps you are training endurance and probably want to do this after HB.
Of course you had better be warming up for the strength workout too, so not sure if there is a ton of time savings doing SE before HB. I do it frequently because I can hit the gym before coming home and get both in before dinner.
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