Wednesday, September 15, 2010
Postactivation Potentiation For Climbing
File this post under purely experimental but, for those of you looking for an edge and willing to take some risk, here ya go. This is what I’m doing currently on my climbing specific days. If you stumbled upon this post randomly you’d best read the backstory first. In fact, you should probably read the entire Workout From Hell.
Warm-up must be thorough, just as it would be for any campusing workout. Mine varies from a slow dynamic warm-up, to bouldering in the garage, to actually going climbing. I follow this with some light band work for all the upper body muscles. The point is that you’re beyond just warmed up before hitting the boards; you want to have put your muscles through some duress.
4 sets. About 1 minute between sets. Move to the next exercise as quickly as you are ready.
Hang, two arms small edge w/weight to failure (3 to 8 sec tops—if you make 8 add weight next set), campus board ladders (1,3 5, 7, 9 - ideally harder moves done here but it’s about all I can handle at the moment--sad), lock-off kips (see Patxi’s vid) 8. Wall Clock.
Complex II – take a short break, maybe 2-5 minutes
Hang, two arms big ball pinch (Kehl board) to failure w/weight (a lot of weight in this case). Campus—touches, 4 each side (1-4-1 is one) or to failure, Ab swings (this is on a steep wall, one foot on extended, cut feet swing out, replace other foot, alternate) 10, Wall Angels 1 minute (holding each up position for a slow six count).
Physio ball complex (pike, side crunch, rollout, extension) 2 sets of 10 each
PNF stretching session (self using a yoga strap)
This workout should be treated as a template where you add/subract things based on your personal needs. For sure it could be a bit more involved but it’s power training, where short and focused is almost always superior to long and compromised. Hopefully further understanding of postactivation potentiation will lead to revelations over the winter.
pic: dano always preferred his complex movements with some circumstance. “I think what they really need is a hint of death.” – henry chinowski