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By Crypply
Aug 22, 2012

i was just looking for some suggestions for other exercises to add in to my hypertrophy phase beside hangboarding.

thanks


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By camhead
From The Old Northwest
Aug 22, 2012
This painting was taken from engravings made during the 1859 Macomb Expedition, which attempted to locate the confluence of the Green and Colorado Rivers   in the present-day Needles District of Canyonlands National Park.  Anyone who has spent time in Indian Creek will recognize the features here. <br /> <br />If you're interested, the survey's official report, as well as more landscape paintings like this one, are available in full on google books. <br /> <br /><a href='http://books.google.com/books?id=674QAAAAIAAJ&printsec=frontcover&dq=macomb+expedition&hl=en&sa=X&ei=DvEeT9KcFvC40gHIuukH&ved=0CDkQ6AEwAg#v=onepage&q=macomb%20expedition&f=false' target='_blank' rel='nofollow' >books.google.com/books?id=674QAAAAIAAJ&printsec=frontcover&d>>></a>

In my experience, hangboreding has been intense enough that, when I'm doing it, I can't really do a lot of other exercises that involve forearms (heavy finger rolls, any kind of climbing beyond easy ARCing). However, the HYP phase is a great time to work on core strength. Hangboading itself is not a bad core workout if you hold your body the right way, but mess with front levers, leg lifts, swivels, etc. I've even started doing really limited bench pressing (instead of pushups) for antagonist muscles, but I'm not sure how that's going to work out yet.


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By Mike McKinnon
From Golden, CO
Aug 22, 2012
Bunny pancake

camhead wrote:
In my experience, hangboreding has been intense enough that, when I'm doing it, I can't really do a lot of other exercises that involve forearms (heavy finger rolls, any kind of climbing beyond easy ARCing). However, the HYP phase is a great time to work on core strength. Hangboading itself is not a bad core workout if you hold your body the right way, but mess with front levers, leg lifts, swivels, etc. I've even started doing really limited bench pressing (instead of pushups) for antagonist muscles, but I'm not sure how that's going to work out yet.


Limited Bench press :). I still bench at least 2x week. Why? I like having a chest and calling other climbing bird bath chest (because it is concave).

I bet I am one of the few climbers who can bench 225 20 times. Max 350 at 170 lbs.


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By AdamB
From Charlotte, NC
Aug 22, 2012
Black Boulder Problem, sent after a generous skin donation

Mike McKinnon wrote:
Limited Bench press :). I still bench at least 2x week. Why? I like having a chest and calling other climbing bird bath chest (because it is concave). I bet I am one of the few climbers who can bench 225 20 times. Max 350 at 170 lbs.


I have such a boner right now.


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By Mike McKinnon
From Golden, CO
Aug 22, 2012
Bunny pancake

AdamB wrote:
I have such a boner right now.


You should and not because I bench so much. But because of my profile pic:)


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By AdamB
From Charlotte, NC
Aug 22, 2012
Black Boulder Problem, sent after a generous skin donation

Mike McKinnon wrote:
You should and not because I bench so much. But because of my profile pic:)



That's what I was refering to


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By Jon Zucco
From Denver, CO
Aug 23, 2012
Buffsta

Keep hanging. lift your legs whilst hanging for core power. try training with weights: curls, row pulls, etc. Run more. Don't be afraid to bench press with weights or build lower body by cycling and hiking. The key to climbing harder without injury is to keep all factions of the body sharp and tuned. Opposing muscle groups included.

Remember to stretch it out before and after a session.

Rest up plenty. Like, take a week off of everything every now and again. Eat plenty of protein. If anyone tells you that adding weight in muscle to your arms and legs will detract from your climbing ability, just say, "Steve Petro." in response. If they don't get it, just don't listen to them. If they do, they'll immediately realize the flaw in their logic.

Climb outside as much as you can.


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