Follow the link below for FREE access to the next in the series of home training sessions written by GB Performance & Nutrition. This time we are looking at 2 effective strength-endurance routines.
As before, depending on what facilities & equipment you have at home will depend on the allowances you will need to make to achieve the correct intensities. Access to weights & pulleys etc. will be the easiest & most adaptable. However, if you do not have any additional equipment then experimenting with different edge sizes, using a resistance band, or placing a foot on a chair for assistance will help you to find the correct intensity for this type of workout. In this case we are looking at the range of 75 – 80% of your max. You may have already figured this out for yourself, but if not, have a look at the previous post in this series & try out the strength sessions to better understand how hard you can pull.
Here are some quick examples of calculating your hanging percentage:
Bodyweight (BW) +/- Added Weight = Max Hang (100% MVC)
75kg + 25kg = 100kg
Req% of Max Hang – BW = Working Load
75% of 100kg = 75kg
75kg – 75kg(BW) = 0kg
In other words for this example the individual would hang just using bodyweight to achieve 75% of their max.
70kg + 50kg = 120kg
75% of 120kg = 90kg
90kg – 70kg(BW) = 20kg
In this example the individual would hang with an additional 20kg attached to a harness or weight belt etc.
If you do not have access to much equipment then you should go by the feelings of fatigue and levels of pump in your forearms. It just takes a little more experimenting and imagination.
Done correctly, these sessions should leave you feeling pumped & sore in the forearms, powered out in your grip, & worked in the fingers. You should not feel fresh at the end of this workout, more like fighting to stay on the board towards the end (whilst safely keeping correct form throughout). These sessions are that intense middle ground, working the anaerobic energy systems during the hangs & the aerobic energy system to recover you by flushing away the metabolic by-products during the rest periods. This type of routine is taxing on the relatively small muscle groups that make up the forearms. Therefore, it is not suitable to complete any other type of finger training on the same day. It is possible however to follow up with some light cardio or a general bodily fitness program.
Complete one of these strength-endurance routines after a thorough warm up & ensure adequate rest before completing the same session again (1 – 2 days on average).
Please keep an eye out for the next in the series of free resources I am working on that cover the spectrum of strength – endurance, as well as tendon health, nutrition, & general fitness.
I hope you enjoy trying out these 2 routines. If you do, please consider sharing with friends & spreading the word about GB Performance & Nutrition.