Encores (hangtraining)

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Categories

Level

  • Moderate
  • Heavy

Muscles Involved

  • Biceps
  • Lats
  • Shoulders
  • Fingers
  • forearms

Equipment

  • Hangboard

Remark or addition

Description

  1. Repeaters consist of hanging from a grip type for 8 seconds then resting 3 seconds and then holding for another 7 seconds, this should be done for 6 reps . This replicates the contracting and relaxing of muscles between moves on rock nicely and a similar fatigue is achieved.
  2. Hang from both arms fully extended for 8 seconds, rest for 3 seconds.
  3. Pull up, do not go down, to about 45 degrees and hang for 8 seconds, rest for 3 seconds.
  4. Pull up to 90 degrees and hang for 8 seconds, rest for 3 seconds.
  5. Pull up to 135 degrees and hang for 8 seconds, rest for 3 seconds.
  6. Pull all the way up and hang for 8 seconds, rest for 3 seconds.
  7. Go back down stopping at each angle for 8 seconds, rest every time for 3 seconds.
  8. Rest for 5 minutes and do 3 sets.

Points of attention

  • Maintain good form  and controlled movement
  • Perform your pull ups without using momentum.

Progression Ladder

  1. Add weight.
  2. Use different sets of grips, add/remove digits.
  3. Use one arm with support/resistance bands.