I couldn't do a single pull up 6 months ago, but now I can do about 8. You basically start off doing negative pull ups, by using a chair to stand on, then stepping off it and lowering yourself as slowly as possible for about 10 times. Do this twice a week and the strength will eventually come where you can actually pull yourself up. Do plenty of stretches around your neck/shoulders before as this can hurt you if you don't.
I would get the largest board that will fit where you want to hang it. Most people get the Simulator as it fits most places but the Contact is my favorite. www.metoliusclimbing.com/training.html
This is a great workout however, I'm finding it hard to do all the pull-ups. I don't think I'm strong enough yet. Do you have any suggestions to make them a bit easier so I can complete all of them?
Metolius Climbing excuse me for a bit off-topic, but I couldn't find a better place to get a quick answer to my SImulator 3D question. Got this babe on my wall and wonder... There are flat slopers (hangs #2 on the original scheme). Do I grab them so that the fingertips touch the far back area (next to the wall) or should I keep fingers on the flat surface only? It's easier to hold when helping with fingertips, and so I'm curious which way you envisioned us using it in training (entry level, 5th minute).
Aleksey Gureev I see what you mean. I think it was intended to only use the sloper, but I think it's fine to start with a little extra hold. I prefer only using the sloper because it goes to the end of my second digit, if I go all the way back I'm hanging on the pad of my third digit and I think that will make your skin burn after a little while but a good way to build callus.
***** oh, god. :) Thanks, mate. I couldn't find a single video out there with how one uses them. Consider it a hint for your next video. ;) At least the entry level routine shot in real time could be very helpful to the beginners.
***** thanks again. With a bit of persistence in training I managed to dead-hang on them for 12sec no problem today. Pretty doable, despite how it felt initially. :)
I'm having trouble on the slopers. My fingers sweat a decent bit, but even with chalk my fingers slowly slip off. Is there something wrong with my technique? Also, anyone have any tips for increasing core strength for L-hangs?
Jugs is a climbing term, and means a large hold. ">=20" is a mathematical symbol that mean mean greater than ">" or equal "=" to. So basically hang on the largest holds for at least 20 seconds.
thank you, I fully understand the terminology. the video says Until 20 seconds or greater. that's the confusion. am I to switch holds if I can hang on the jugs for 20 seconds?
yeah agree. She is very strong but most of the workouts here are emphasising on power in the arms and shoulders, which isn't the reason for a fingerboard, Metolius? Why the non-specificity of focus on a board that really is meant to develop finger strength?
training is just giving mussles, tendons and so on, the impulse to grow (though destroying them a little bit) they get stronger and grow during they rest, not during the training! therefore it´s important to give them the time between training.. training before they regenerated is not effective, can even slow down your training process and/or harm your mussles/tendoms. AND be carefull. mussles get stronger faster then tendoms (tendoms dont have an own blood-circulation..)! Getting strong to fast @ climbing can cause injures at tendoms, cause they are just not strong enought to hold he mussle power..
kluetube You only gain (strength, endurance, speed, etc.) when you rest. Not when you train. Recovery is essential. The concern here is connective tissue damage from repetitive use strains. Out of the entire physiology that is involved in any kind of physical training, the muscles adapt the fastest and the connective tissues (tendons, ligaments, etc.) adapt the slowest. They also heal the slowest, and "an ounce of prevention is with a pound of cure".
@janusares if your finding this hard check out my channel I've only got 1 warm up vid up at the moment but I'll be putting up some more vids in a bit with some more detailed work outs on :)
I couldn't do a single pull up 6 months ago, but now I can do about 8. You basically start off doing negative pull ups, by using a chair to stand on, then stepping off it and lowering yourself as slowly as possible for about 10 times. Do this twice a week and the strength will eventually come where you can actually pull yourself up. Do plenty of stretches around your neck/shoulders before as this can hurt you if you don't.
Right on...I will be using this at the office.
Thank-you for the link! So much easier.
I will see how this work out help me. Thanks for posting
When it says...
Dead hang 10"
is that 10 seconds?
Great work out! can't wait to get on it.
Correct!
It is very good guideline, thx, but it is really hard to finish for beginners like me........
Is this shot at Lago Linda's in the Red?
Thanks Metolius!!!
Should I get this hang board or the more expensive one with more variety? (Haven’t ever had a hang board)
I would get the largest board that will fit where you want to hang it. Most people get the Simulator as it fits most places but the Contact is my favorite. www.metoliusclimbing.com/training.html
What is a good warmup for before and warmdown for after? I just got this same board yesterday thanks.
metolius needs to create a mount for a office cubicle for your prog boards
are all the numbers on the sides of the names of the workouts the amount you're supposed to do?
This is a great workout however, I'm finding it hard to do all the pull-ups. I don't think I'm strong enough yet. Do you have any suggestions to make them a bit easier so I can complete all of them?
she is an amazing athlete
why does it go from 1st minute to 3rd..?
Metolius Climbing excuse me for a bit off-topic, but I couldn't find a better place to get a quick answer to my SImulator 3D question. Got this babe on my wall and wonder... There are flat slopers (hangs #2 on the original scheme). Do I grab them so that the fingertips touch the far back area (next to the wall) or should I keep fingers on the flat surface only? It's easier to hold when helping with fingertips, and so I'm curious which way you envisioned us using it in training (entry level, 5th minute).
Aleksey Gureev I see what you mean. I think it was intended to only use the sloper, but I think it's fine to start with a little extra hold. I prefer only using the sloper because it goes to the end of my second digit, if I go all the way back I'm hanging on the pad of my third digit and I think that will make your skin burn after a little while but a good way to build callus.
***** oh, god. :) Thanks, mate. I couldn't find a single video out there with how one uses them. Consider it a hint for your next video. ;) At least the entry level routine shot in real time could be very helpful to the beginners.
***** thanks again. With a bit of persistence in training I managed to dead-hang on them for 12sec no problem today. Pretty doable, despite how it felt initially. :)
Aaaaawesome! Im gonna follow you!
Great stuff! I'd like to try this on my rock rings. :)
Do you all have a link to this workout on PDF?
I'm having trouble on the slopers. My fingers sweat a decent bit, but even with chalk my fingers slowly slip off. Is there something wrong with my technique? Also, anyone have any tips for increasing core strength for L-hangs?
L0gray 7 year old comment but I’m curious if you still have trouble with the slopers?
If only I could do pull-ups in the first place...
She got great strength!
awesome, thanks!!!
what does start on jugs until hangs are >= 20 seconds mean?
Jugs is a climbing term, and means a large hold. ">=20" is a mathematical symbol that mean mean greater than ">" or equal "=" to. So basically hang on the largest holds for at least 20 seconds.
thank you, I fully understand the terminology. the video says Until 20 seconds or greater. that's the confusion. am I to switch holds if I can hang on the jugs for 20 seconds?
No, just work up to it, or put your feet on something to lessen your weight. Be careful not to over do it, especially if you're new to it.
you shouldnt really wrap your thumb around your index it can pull a muscle
can anybody tell me what is the green stuff name she is using in the video?
+李扬 Project Board www.metoliusclimbing.com/project-board.html
+李扬 Project Board www.metoliusclimbing.com/project-board.html
***** Thank you!!!
@@metolius I can't find this exact one on the link. Can you fwd a new link plz
We don't make the solid colors anymore.
Did Chris Sharma get on here seven different times, using seven different accounts, and vote thumbs down? If so, then that's cool, I guess.
yeah agree. She is very strong but most of the workouts here are emphasising on power in the arms and shoulders, which isn't the reason for a fingerboard, Metolius? Why the non-specificity of focus on a board that really is meant to develop finger strength?
it is really burning.
why in slow motion? you are fed up in the first minute
Fingertip push-ups hurt I'm overweight
@MrSilversilent hey man i just made a video on how i learned to do pull ups its on my other account. tell me if you want me to send you the link
Take a look at www.boulder-trainer.com. Thanks to Metolius for supporting this app :)
do i really have to rest for a day after this workout?
Resting is an important part of any fitness program. Just go slow to start and listen to your body, as you improve you can push it harder.
training is just giving mussles, tendons and so on, the impulse to grow (though destroying them a little bit)
they get stronger and grow during they rest, not during the training! therefore it´s important to give them the time between training.. training before they regenerated is not effective, can even slow down your training process and/or harm your mussles/tendoms.
AND be carefull. mussles get stronger faster then tendoms (tendoms dont have an own blood-circulation..)! Getting strong to fast @ climbing can cause injures at tendoms, cause they are just not strong enought to hold he mussle power..
kluetube You only gain (strength, endurance, speed, etc.) when you rest. Not when you train. Recovery is essential. The concern here is connective tissue damage from repetitive use strains. Out of the entire physiology that is involved in any kind of physical training, the muscles adapt the fastest and the connective tissues (tendons, ligaments, etc.) adapt the slowest. They also heal the slowest, and "an ounce of prevention is with a pound of cure".
@janusares if your finding this hard check out my channel I've only got 1 warm up vid up at the moment but I'll be putting up some more vids in a bit with some more detailed work outs on :)
10 min workout in only 5 min
summary in the comments? 6 pull ups, 6? dead hang?
Warning! Do not ever full crimp while hangboarding!
Dont need a fancy board for any of this...