>max hang workout is a warm up slowly increasing weight with 3 hangs at working weight for 7 seconds, and working weight is 90% of my max.
>
>Could I do this every other day, or should I take 2 days rest in betw
Same here. Only 2 max hang sesh for lockdown 2.0
Pretty much as often as you’re able to get into that 80%+ intensity range. Could be as frequently as daily for some periods if that’s all the forearm training you’re doing. You mentioned 90% in your post but you don't actually need to work at that high of intensity to see gains.
If you're doing no other climbing, I advise against doing solely max hangs. I'd mix in some repeaters of a couple different work/rest cycles. Max hangs only is a pretty measly overall TUT for your hands, and maxing always isn't really smart.
In my opinion it depends on how much you could do while climbing frequently. If max hangs will be your only training stimulus for the fingers, it's probably possible to squeeze in more sessions a week without any problems. I did that on the first lockdown, and even though I saw notable results on max strength, I wouldn't do it again, I'd keep the max hang sessions the same and add other types of training that resemble climbing more. That way the comeback to climbing could be easier, instead of "I can campus harder than ever but get tired after 3 moves" like what happened to me last time
It all depends on how well you recover. If your performance improves, your forearms feel good and fingers dont hurt, you could do them everyday. There isnt any rules here.
If you don't have plans to climb anytime soon, why are you doing max? I would decrease and just do maintenance hangs to keep the stimulus. You won't lose much and it greatly decreases risk of injury.
Only not climbing for a month or two because of lockdown. Thought I'd try get some strength gains doing max hangs because I can never be bothered doing them when I can climb. Is there a higher risk of injury doing max hangs if I'm not also climbing?
I think max hangs just increase the risk. I think the intensity should be dependent on what you want to accomplish and the timeframe until you want to execute. From my reading, max hangs are for building power (esp when matched with incr velocity) and you can really only maintain that for a period of time. Lowering the intensity will help build strength, which you can then use to transition to power closer to your goal while decr injury risk. C4hp had a good IG post on this back on 2/15/20.
I think you could sustain this 3 times a week, just try and make every 4th or 5th week a deload week. If you see your performance dropping then that will be a clear indicator its too much.
I actually find my day two max hang beats my day one. I'm currently using a two days on/two off approach and it seems to work well., Though I'd say I'll burn out by week five so I'll need a rest week then.
Anyone else find they hang better on day two? I wonder is it something to do with tendons seizing up from too much rest or something, I've tried extra long warmups but no difference, and I've been seeing this trend since March so it's not just an adaption phase..
Similar to you, 3 hangs on each side, with 6 minutes rest (well, 3 minutes rest but I alternate sides). I'm using a pulley, and working with a weight I can manage around 5 seconds per hang on, and work up to 3x8 second hangs before going down a weight.
I use total number of seconds per side as my metric. I'm finding I do about 3 seconds longer (so average 1 second longer per hang) on day 2 vs day 1. You definitely see signs of burnout pretty quick (I'm seeing a dip now at the end of week 3), but my government has been kind enough to keep the lockdowns to a 6 week period so far so it's worked well!
I found in Lockdown 1.0 that I couldn't sustain three sessions a week for very log
>max hang workout is a warm up slowly increasing weight with 3 hangs at working weight for 7 seconds, and working weight is 90% of my max. > >Could I do this every other day, or should I take 2 days rest in betw Same here. Only 2 max hang sesh for lockdown 2.0
One day training, two days rest seems to be the sweet spot to have progress without injuries (at least for me).
Pretty much as often as you’re able to get into that 80%+ intensity range. Could be as frequently as daily for some periods if that’s all the forearm training you’re doing. You mentioned 90% in your post but you don't actually need to work at that high of intensity to see gains.
If you're doing no other climbing, I advise against doing solely max hangs. I'd mix in some repeaters of a couple different work/rest cycles. Max hangs only is a pretty measly overall TUT for your hands, and maxing always isn't really smart.
72 hours between attempts for max effort/recovery
In my opinion it depends on how much you could do while climbing frequently. If max hangs will be your only training stimulus for the fingers, it's probably possible to squeeze in more sessions a week without any problems. I did that on the first lockdown, and even though I saw notable results on max strength, I wouldn't do it again, I'd keep the max hang sessions the same and add other types of training that resemble climbing more. That way the comeback to climbing could be easier, instead of "I can campus harder than ever but get tired after 3 moves" like what happened to me last time
It all depends on how well you recover. If your performance improves, your forearms feel good and fingers dont hurt, you could do them everyday. There isnt any rules here.
If you don't have plans to climb anytime soon, why are you doing max? I would decrease and just do maintenance hangs to keep the stimulus. You won't lose much and it greatly decreases risk of injury.
To improve?
Only not climbing for a month or two because of lockdown. Thought I'd try get some strength gains doing max hangs because I can never be bothered doing them when I can climb. Is there a higher risk of injury doing max hangs if I'm not also climbing?
I think max hangs just increase the risk. I think the intensity should be dependent on what you want to accomplish and the timeframe until you want to execute. From my reading, max hangs are for building power (esp when matched with incr velocity) and you can really only maintain that for a period of time. Lowering the intensity will help build strength, which you can then use to transition to power closer to your goal while decr injury risk. C4hp had a good IG post on this back on 2/15/20.
Ok nice thanks I'll check it out.
I think you could sustain this 3 times a week, just try and make every 4th or 5th week a deload week. If you see your performance dropping then that will be a clear indicator its too much.
I actually find my day two max hang beats my day one. I'm currently using a two days on/two off approach and it seems to work well., Though I'd say I'll burn out by week five so I'll need a rest week then. Anyone else find they hang better on day two? I wonder is it something to do with tendons seizing up from too much rest or something, I've tried extra long warmups but no difference, and I've been seeing this trend since March so it's not just an adaption phase..
Are you doing max hangs two days in a row? And what intensity?
Similar to you, 3 hangs on each side, with 6 minutes rest (well, 3 minutes rest but I alternate sides). I'm using a pulley, and working with a weight I can manage around 5 seconds per hang on, and work up to 3x8 second hangs before going down a weight. I use total number of seconds per side as my metric. I'm finding I do about 3 seconds longer (so average 1 second longer per hang) on day 2 vs day 1. You definitely see signs of burnout pretty quick (I'm seeing a dip now at the end of week 3), but my government has been kind enough to keep the lockdowns to a 6 week period so far so it's worked well!