Hangboard Routines - Route Simulator - LIGHTNING

Hi all!

Today I have a hangboard routine for all you climbers out there. It is a fairly hard 20 minute routine that I call a Route Simulator because they are intended to simulate some of the stresses encountered on some routes that I have been trying here in Yangshuo.
I will lay one out for you today and then clarify a few of the exercises in them. I will try to bring you another one of these Route Simulators each week or so.
To do them simply set your stop watch timer to 1 minute intervals and perform each exercise for the full minute. If they are too hard just rest for a minute in between each exercise to start with and reduce the rest times over time to build up to doing it straight through.
You can also of course use any type of hangboard for these routines, simply pick holds that are similar or suitable for you, easy.
Some of the exercises you perform non stop for the whole minute, others are broken up into a short exercise (such as some pull ups) followed by a second exercise to do for the remainder of the minute.

Ok, here we go!

 LIGHTNING

1. Chair Hang on sloper
2. Chair Hang on big edge
3. 5 Pull Ups on big pocket / V - Sits for the remainder of the minute
4. Offset Pull Ups (Jug and medium edge - 3 each side, then swap, repeat)
5. 20 second Full Lock Off on small edge / Chair Hang on sloper
6. 10 second Hang on small edge / Leg Raises
7. Alternating Campus
8. 20 second Hang on medium edge / Chair Hang on medium edge
9. 20 second Hang on medium edge / Chair Hang on sloper
10. 10 second Hang on small edge / Star Jumps (Jumping Jacks)
11. Alternating Campus
12. Chair Hang on medium edge
13. 10 second Offset Lock Off (Big edge and small edge) - once on each side / Leg Raises
14. 6 Offset Pull Ups (Big edge and small edge) - 3 on each side / Chair Hang on medium edge
15. Typewriters on jug
16. 5 Pull Ups on medium edge / Chair Hang on medium edge
17. Alternating Campus
18. 5 Pull Ups on small edge / Chair Hang on medium edge
19. Alternating Campus
20. 10 Pull Ups on sloper


Ok, so here are descriptions of the different exercises...

• Chair Hang - both hands on the designated holds, feet up on a chair as in the endurance hangboard workouts here on this site
• Pull Ups - standard pull ups performed as smooth and neatly as possible
• Offset Pull Ups - one hand on one hold, one hand lower and on a different hold (for example; jug and edge) and pull up directing your chin towards the higher hand
• Full Lock Off - lock off with your chin at least at the height of your hands, hold this statically for the required time
• Hang - easy, just hang on the designated holds and be sure to engage your shoulders and back so that you are hanging on the muscles and not on the joints
• Alternating Campus - I have an extra rung below my hang board and go from this, left hand to an edge, right hand to the top of the board, then repeat starting with right hand to the edge. You can make a small campus move problem on your board that suits you
• Star Jumps / Jumping Jacks - if you don't know what these are look them up in one of the Total Circuits here on this site. A simple cardio exercise to bring your heart rate up and give your arms a short break from the board
•  Offset Lock Offs - same as the Offset Pull Ups but bring your chin to your high hand and lock the position there for the designated amount of time
• Typewriters - hold the designated holds and pull up to full lock position and then move side to side taking your head from your left hand to your right hand and back as smooth as possible, keep going for the indicated amount of time

So there you go. It's a pretty intense hangboard workout and it will most likely feel impossible to complete perfectly to begin with, but you can add rests between the exercises or make slightly easier variations on the exercises but I am sure that once you can actually complete it through with no rests and no failures you will be feeling pretty darn strong  :-)

Look out soon for the next one of these Route Simulator hangboard programs soon and please feel free to message us if you have any questions!
Enjoy!
Duncan.

TOTAL CIRCUIT 009

Hi guys!

It's been a little while since we put a new Total Circuit up here so we thought it high time to correct that. This one has a large focus on core strength and shoulders after a special request from our good friend Amy who wanted a workout to help her with her pole dancing classes. Pole dancing has become really popular in recent years as a fun and intense way to keep fit and strong and it requires a large amount of whole body strength, core, coordination and flexibility so it could be really good cross training for climbing.
Anyhow, here's the workout, mainly focusing on core to help Amy and Co. with their pole dancing and the rest of us with our core in general. There's no video this week but instead we're trying photo's to show all the exercises. As usual there are some you have done before and some new ones we are including for the first time so check out the photos and descriptions and try to perform each one as well as you can.
As usual set your stop watch for 1 minute rounds and do each exercise non stop for a whole minute before moving on to the next one and when you complete all 10 exercises go back through them one more time for a total of a 20 minute core blasting workout! Be sure to perform each exercise smoothly and evenly and try to complete as many reps of each in the minute while maintaining good form. Of course the static poses are just to be held statically for the whole minute.

Now go get training!
Enjoy!
Duncan

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Here are the 10 exercises...


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1. Alternating Superman - hold the opposite arm and leg out horizontal, hold each side for 5 seconds, then swap to the other side. If these are too easy try them on your toes, no knees on the floor, in a plank position.

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2. V - Sit to 5 second Boat Pose - Lay back, arms above your head then sit up into the boat pose and hold for 5 seconds, go back down and repeat.

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3. Push Up to Side Plank - Perform a normal shoulder width push up then rotate up into a solid side plank, hold the position for 3 seconds, then back down, push up again and up on the other side, repeat.

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4. Boat Pose Scissors -  Sit up into boat pose and scissor your legs up and down in a steady rhythm.

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5. Superman - lay down flat on your front, hands by your head and raise your legs and chest up of the ground and hold statically for the whole minute. You can do this also on a stool or across a chair for a variation.

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6. Uneven Forward Pushups - Place your hands for a push up but have one hand forward and one back, do 3 push ups on this side then swap positions and repeat for the minute.

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7. Headstand - Place your hands and head on the ground to form a solid triangle and smoothly pull yourself up into the headstand position and hold for the minute.

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8. Extended Plank - Perform a plank but with your hands as far forwards as you can manage and hold statically for the minute.

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9. V - Sits - Lay back, arms by your head and raise your legs and torso up at the same time into the shape of a V, then back to the ground and repeat.

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10. Star Plank - Another plank variation but this time with your hands as far to the side as you can manage to hold statically for the whole minute.

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