Pyramid Workout
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Pyramid Workout
I'm sure you have all seen or heard about this but I think it deserves to be posted... first you need a hang board
So first you will really need to warm up... just do whatever you do in the gym before a hard climb
The sequence
Pick a hold... hang for 4 seconds, rest for 4 seconds
hang for 6 seconds, rest for 6 seconds
hang for 8 seconds, rest for 8 seconds
hang for 10 seconds, rest for 10 seconds
hang for 8 seconds, rest for 8 seconds
hang for 6 seconds, rest for 6 seconds
hang for 4 seconds, rest for 4 seconds
Rest for 1 to 2 minutes
then move to the next set of holds... my hangboard has over 15 different hangs I can do
Do all the sets of holds as best to your ability
Do not count in your head... you will, no matter what you say, be counting to fast. Mount a watch with a seconds hand in front of you
Do not keep going if you feel any sort of pain... this WILL hurt. Especially once you get to the half pad crimps/rail (oh yeah do not use your thumbs and close up on the crimps). Beginners should probably not do this with any killer crimps... just stick to slopers and jugs
And later on when you get accustomed to doin this do uneven hangs (for example. one hand on a crimp/rail and the other on a jug but one has to be lower than the other)
Just be careful and adjust this to your liking... (my elbows are throbbing just thinking about doing this)... oh yeah this will be good for any climber... it will help finger strength, which we all need and it will help your endurance if you do the timing strictly... GOOD LUCK!
So first you will really need to warm up... just do whatever you do in the gym before a hard climb
The sequence
Pick a hold... hang for 4 seconds, rest for 4 seconds
hang for 6 seconds, rest for 6 seconds
hang for 8 seconds, rest for 8 seconds
hang for 10 seconds, rest for 10 seconds
hang for 8 seconds, rest for 8 seconds
hang for 6 seconds, rest for 6 seconds
hang for 4 seconds, rest for 4 seconds
Rest for 1 to 2 minutes
then move to the next set of holds... my hangboard has over 15 different hangs I can do
Do all the sets of holds as best to your ability
Do not count in your head... you will, no matter what you say, be counting to fast. Mount a watch with a seconds hand in front of you
Do not keep going if you feel any sort of pain... this WILL hurt. Especially once you get to the half pad crimps/rail (oh yeah do not use your thumbs and close up on the crimps). Beginners should probably not do this with any killer crimps... just stick to slopers and jugs
And later on when you get accustomed to doin this do uneven hangs (for example. one hand on a crimp/rail and the other on a jug but one has to be lower than the other)
Just be careful and adjust this to your liking... (my elbows are throbbing just thinking about doing this)... oh yeah this will be good for any climber... it will help finger strength, which we all need and it will help your endurance if you do the timing strictly... GOOD LUCK!
Rufio- Number of posts : 58
Age : 36
Location : Wheaton, IL
Years In It : 1.5 Years?
Most Memorable Send : The Hobbit V5- Rocktown
Favorite Crag to Climb At... : Horse Pens 40 or Rocktown
Climbing Style of Choice... : At this point Im down for anything
Routes or Boulders? : HAH BOULDERS!
Favorite Crag Food : Bagel with honey
Home Gym : VE and my home wall
Registration date : 2008-01-31
Re: Pyramid Workout
OOOHHHH and Alex Johnson is required to do this with at least a small child on his back... REQUIRED
Rufio- Number of posts : 58
Age : 36
Location : Wheaton, IL
Years In It : 1.5 Years?
Most Memorable Send : The Hobbit V5- Rocktown
Favorite Crag to Climb At... : Horse Pens 40 or Rocktown
Climbing Style of Choice... : At this point Im down for anything
Routes or Boulders? : HAH BOULDERS!
Favorite Crag Food : Bagel with honey
Home Gym : VE and my home wall
Registration date : 2008-01-31
Re: Pyramid Workout
I'll have to Second Bill's Requirement.
Evan Martin- Admin
- Number of posts : 35
Age : 35
Location : Woodridge, IL
Years In It : About 1 Year
Most Memorable Send : Splinter Faction (5.11b) onsight just outside of Battle Axe Tower at Jackson Falls while it was raining.
Favorite Crag to Climb At... : Red Rocks Nevada... Only real good place ive been to. I should get out more often.
Climbing Style of Choice... : Smear, Stem, Reach, Rest, Repeat!
Routes or Boulders? : Routes, until i grow some muscles...
Favorite Crag Food : Teriyaki Jerky? hmmm... Black Cherry Almond Cliff Bars.... mmmm
Home Gym : VE
Registration date : 2008-01-15
Re: Pyramid Workout
i will do it with an ox on my back
Xerxes- Number of posts : 45
Age : 115
Years In It : Just Started
Most Memorable Send : Onsighting Appalation Springs 5.13a at the red
Favorite Crag to Climb At... : The Red
Climbing Style of Choice... : Levitation
Routes or Boulders? : Neither
Favorite Crag Food : Filet Mignon
Registration date : 2008-01-16
Re: Pyramid Workout
i dont think jarrod would agree to be on your back while doing this
Rufio- Number of posts : 58
Age : 36
Location : Wheaton, IL
Years In It : 1.5 Years?
Most Memorable Send : The Hobbit V5- Rocktown
Favorite Crag to Climb At... : Horse Pens 40 or Rocktown
Climbing Style of Choice... : At this point Im down for anything
Routes or Boulders? : HAH BOULDERS!
Favorite Crag Food : Bagel with honey
Home Gym : VE and my home wall
Registration date : 2008-01-31
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