First of all, again many thanks for the answers in past threads, they’ve been really useful. With good food and some heavy finishers I managed to get back to a quite low body fat percentage and am quite happy, because my weight has remained the same, so no lean mass loss.
I’m recovering from knee surgery, so I’ve got plenty of time to think. In the last month before the operation, I had experienced a performance peak in almost every aspect of my training, that is specifically aimed at climbing. Despite having less time, I managed to sneak in short, super intense sessions, also trying to focus on excercises that involved as many muscles as possible.
So I set ne PB’s, in terms of climbing projects on my home wall, and in terms of pure training, for one armers and finger strength.
In particular, I managed to gain one pull up and half when testing dead stop one armers. As a climber, and a boulderer especially, pulling power is very important. And is an obsession of mine.
Besides bouldering, the only training that I do for pulling power is:
- front lever pulls (grab the bar with straight arms over the head, then with arms and body as straight as possible get into a front lever position); still with dead stop sets, 2kg weightbelt at the ankles.
- dead stop one armers.
I do the front lever pulls more often, but would like to do more of the dead stop one armers.
When I do them, I can do no more than two, maybe three maximal sets, because they leave completely spent.
So, after all this talking, here are the questions:
- how often should I train dead stop one armers? Once every two weeks? Considering all the other training that I do.
- has anyone experienced big gains by training pulling power with straight arms, as I read on T-Nation some time ago on an article about gymnasts’ training, that involves straight leverages?