Minotaur, thank you very much for the very useful reply, and congratulations for guessing my weight so accurately: I weigh in fact 65 kilos, which should be 143 pounds!
The idea of keeping as specific as possibile even with the explosive movement is absolutely right. I must admit that I am a bit scared by the idea of doing explosive one armers, even with assistance. I haven’t mentioned elbow issues, but that doesn’t mean that they’re not there…
I have been suffering from elbow problems in the last months and also had some shoulder impingement issues. They are eventually healing but I have to be careful. [/quote]
Oh man, you didn’t mention that in your OP so I based my first response on you not being injured.
Most definitely, I believe you should focus on getting healthy first. When I introduced contrast work, I was about 95 percent healed - meaning zero pain but not at that stage where I can perform the highest risk variations. This is why the explosive work done was the med ball slams.
If you’re like most climbers or people who do more pull ups than they should, you probably have something along the lines of golfer’s elbow/medial epicondylitis. Be sure to look this up because there is a condition known as lateral epicondylitis.
If it is medial epicondylitis, chances are your forearm extensors are weaker than the forearm flexors. Any good physical therapist will be able to perform some tests to determine this.
Once you get an accurate diagnosis, you’ll have to focus your efforts on rehab and then strengthening the extensors (the under developed muscles).
It’s NOT ENOUGH TO JUST REHAB and go back to normal training. Otherwise you’ll just hop right back on the merry-go-round of pain and frustration. You really have to stay on top of keeping the under utilized muscles strong. It’s this gap between the dominant muscles and the weaker muscles that is most likely causing the issues. Again, a good in-person exam will confirm or refute this.
Some time ago I completely stopped training one armers, because they were hurting like hell: I was using “normal” technique, that is twisting while going up so that your torso ends up being perpendicular to the bar.
I was also doing explosive one armers this way, and - beyond the fact that they are a lot harder than “grinding” ones - they really hurt my elbow and shoulder.
Anyway, touching wood it seems that frontal one armers are fine, maybe because the shoulder and elbow work more in a single plane without torsions, and that’s why I started again.
I will try your suggestion.
I am curious about periodization of this kind of training.
I prefer not to have a strict program, because I don’t have to peak in a particular moment, so I mostly go with the flow, accordingly to how I feel.
I would like to have a contrast training session every 10 days, thus being able to keep this kind of training for longer without stressing muscles, tendons and joints too much.
What do you reckon?
P.S. Yesterday I climbed a project that I had on my home board since 2012. It only took 4 goes… and three years of training. I am sure that I would have never done it without this last year and half following T-Nation. Bliss. [/quote]
I did mine once every seven days. However, I’m not a climber - just a guy trying to get as strong as possible and look the part.
Since you’ll be doing so much more other work that taxes your elbows, once every ten days sounds perfectly fine to me.
You have to get healthy first.
I’d suggest that since you’re not peaking for anything in particular right now, to take a few steps back, rehab the elbows and shoulders, then focus on GPP work to build a sufficient base. Then you can introduce more advanced work, peak for that climb or boulder problem, take some time off (VERY IMPORTANT), then start again from a higher base level.
Zatsiorsky will describe how he phases contrast training for his athletes and as I stated yesterday, I strongly recommend getting the info straight from him first.