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Progressive overload with hangboarding

Original Post
Carla VL · · Unknown Hometown · Joined Dec 2023 · Points: 0

Hi, 

I've recently started my 3th cycle of the rock prodigy hangboard protocol. As I had to train at home, I just took weight off by using elastic bands (not very measurable). This cycle, progress on the half crimp is very slow. I'm now at session 6 and I feel like I reached a plateau (lower than my max weight in previous cycles). I'm worried I won't see gains if I continue this way because I'm not applying progressive overload. Or should I not worry about progressive overload too much over this small nr of sessions? (my goal with these repeaters is to get some hypertrophy, will do max hangs in my next phase).

From next week onwards, I'll be able to go to the gym where I can take weights off in a controlled way. I'm thinking what I should do:

- bump the weight down immediately and just start building up slowly from a lower weight

- take a week off (maybe only ARCing), then start again with the repeaters building up from a lower weight

- do 2 weeks of max hangs, then back to repeaters, building up from a lower weight

-any other options?

In addition to hangboarding, I've only been doing pull ups & TRX exercises, no climbing.

Thanks a lot for any advice on this!!

Guideline #1: Don't be a jerk.

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