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lithiummetalman


Oct 25, 2010, 7:19 PM
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Experiment in gymnastics
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For anyone interested! It may also be climbing related!

So far I've been using myself as a guinea pig for a training experiment.

Currently working in a winery, (Harvest is CRAZY, recommend it for everyone to try at least once in their lifetimes) I do not have too much time for climbing, but I do have enough time in between work to do gymnastic ring workouts near my house in the evenings.


I wanted to see how taking time off from climbing and focusing on gymnastic ring training exclusively would affect my climbing. (which I think for most, this is obvious, and the experiment is pretty much mute)

Nonetheless, I like being a guinea pig.


So far I had not climbed for 2 months, until a few days ago 10/23/10.

2 months of strict gymnastic ring training 3-4 times a week (levers, back levers, muscle-ups, etc)


Results translated onto the climbing wall:

-Improved core strength & endurance (expected)

-Decreased specificity in finger & forearm strength/endurance (expected)

-Decreased specificity in climbing movement (expected)

-Increased awareness of suppleness in muscle control & movement(not expected)

-Increased ability to move body in space easier (kinda expected)

-Increased flexibility (not expected either)

-Increased overall strength (expected)

-Increased mind awareness and discipline (surprising!)

-Increase in wrist control(I'll explain this one in a moment)

-No increase in climbing level, but no loss either (unexpected)



Thoughts:

I feel much stronger, I have gained weight from the workouts, but feel that the weight is of little hinderance on the wall, and it appears to offer an edge in the strength department overall and feel 'lighter' overall on the rock.

Climbing strength wise, my forearms and fingers are the limiting factor, the lack of specific training showed, but the loss was not as great as I had expected it to be.

Technique and specificity wise, I felt a loss in some of the subtleties (especially timing in movement), foot work technique felt rusty, this is to be expected from taking time off.

Then ability to gauge space and movement direction, especially under tenuous positions or off-balance positions, felt alot easier to control / manipulate both physically and mentally, able to use/control/ initiate specifically from specific regions of the core (this is hard to explain).

Increased wrist control, this may be from doing support exercises on the rings, on the rock felt that it was easier to manipulate the body overall from the wrists in conjunction with the core, felt like I had more control especially in movements that involve pull-into-push, mantles, off balance pushes and pulling/pushing down to the waist.

Increased flexibility and mind/body awareness, I normally do Qi-gong for mind/body awareness, but the rigors of ring training seems to train a different aspect of awareness, especially on a kinesthetic level, hard to explain! Flexibility wise, I think this from stretching, but feels like I have more active flexibility strength.

I really thought I'd drop down in the levels but surprisingly did not! Though did not feel fluid, did feel comfortable enough to climb!


Conclusion

Climbing for climbing is the best training tool.

It may be hard to conclude if ring training may have or not helped overall, especially with climbing, Why?

Well I'm not too sure, but it seems that several months off the wall helps the C/N system and memory reorganize enagrams into more efficient sequences from what I understand (someone please correct me if this is wrong)

Taking enough time off from climbing in general will always have some impact on performance overall

This could all be in my head, and very much a be a placebo, "convincing" myself that ring training might have some benefit to climbing.


I do FEEL that ring training has given me a higher overall mental and physical base fitness to build climbing skills off!


Hey if you made it this far, thanx a bunch for taking the time to read this spiel!


Comments, advice, suggestions, flaming, attacks and taunts welcomed!


(This post was edited by lithiummetalman on Oct 25, 2010, 7:21 PM)


hafilax


Oct 25, 2010, 7:30 PM
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Re: [lithiummetalman] Experiment in gymnastics [In reply to]
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Can you be more specific about what kinds of workouts you were doing? I've been playing on the rings now that I have access to some and have been working on some basic ring maneuvers and some ideas would be great.


spikeddem


Oct 25, 2010, 8:20 PM
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Re: [hafilax] Experiment in gymnastics [In reply to]
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Ok, but why isn't there any talking allowed during the experiment?


lithiummetalman


Oct 25, 2010, 8:27 PM
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Re: [hafilax] Experiment in gymnastics [In reply to]
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Note I'm still a beginner so take this with a grain of salt.

Read this first!

http://www.gymnasticbodies.com/....php?f=14&t=1724

It'll save a headache on the foundations needed, progressions on the other hand a pain to find, but they're there! Support holds is crucial!!!

then check this out:

Basic Ring Strength Series 1*

http://www.youtube.com/watch?v=1EKWhquE_uQ


The cycle is Steady State cycle, you'll have to sift through the posts on

http://www.gymnasticbodies.com

to make sense of it!


The workouts: static and movement if I have time I do both in the same day. If not I split btw 2 days.

Eg.

Day 1

Full Static exercises

-3 x 10 sec front straddle levers
-3 x 10 sec back tucked back levers or german hangs
-4 x 15 sec support on rings (they're harder than they look!)
or
-3 x 10 sec L sits straight leg in support position

OR

Basic ring series 1 or 2 with alterations* 3 sets (I usually die by set 3)

-Back levers are hard, so have been substituting with tucked back levers into german hang,

-Front levers, I either do one leg or straddle depending on the day and how much energy I have


Day 2

Full bodied exercises

3 reps of muscle ups
3 x 3 360 degree straight arm pulls into german hang
3 x 3 of ring flyes from toes but arms supported by straps


All workouts I warm up with riding my ass to the park, playing on the playground structure, pull-ups, push-ups, dips, explosive pull-up throws.


Observations:

-Work that support hold, it's crucial!!!

-Work that false grip!!!

-Start with a lower volume / intensity plan it should feel like you've been worked, not killed.

-It's ok to work to failure 1-2 times a month from what I understand but not every workout!

-It SHOULD get easier, don't be tempted to switch to a harder variation or increase reps yet, finish that first cycle! (I've started my second cycle), follow that plan!

-Determining reps: check the forums on gymnasticbodies, there's a nifty post on how to determine, I can't seem to find it right now.

-Rings like climbing is surprisingly addictive!


I'm still learning as I go! If anyone out there has corrections, or I am doing it COMPLETELY wrong let me know!

cheers, hope this helps!


Ericss42


Oct 26, 2010, 4:14 PM
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Re: [lithiummetalman] Experiment in gymnastics [In reply to]
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I've actually been incorporating some gymnastics training in to my off days. I have a really weak back due to injuring it in high school / ignoring it ever since, and I never really developed an acute awareness of my core before working through some of the basic-strength gymnastics progressions.

Specifically getting to the point where I could hold an L-Sit really did wonders for me. I almost can't comprehend how I managed without the physical awareness that working some of the basic static progressions gave me. I mean, I could always do plenty of crunches, was always in decent shape (constant sports, etc...), and thought I had good core strength, but it was a total awakening for me.

Although it won't make you crimp harder, I definitely feel more in control on overhangs and have basically rediscovered my feet thanks to increased body tension.

My opinion: Not a bad option for the off-days.

BTW I've been working:

Handstand Pushups
L-Sits
Frog-Stands
Front/Back Levers
Muscle Ups
Ring Pushups
Ring Rows
Planks (Ok, not exclusively gymnastics)
1-Leg Pistons


(This post was edited by Ericss42 on Oct 26, 2010, 4:16 PM)


k.l.k


Oct 26, 2010, 5:04 PM
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Re: [lithiummetalman] Experiment in gymnastics [In reply to]
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lithiummetalman wrote:
Note I'm still a beginner so take this with a grain of salt.
\


that's ok, give us a tr after yr first shoulder surgery.


DouglasHunter


Oct 26, 2010, 6:02 PM
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Re: [lithiummetalman] Experiment in gymnastics [In reply to]
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Your expirment is useless unless you can control for the effects of exposure to tartaric acid, metabisulfate, and good varitial flavors in the skins!


lithiummetalman


Oct 26, 2010, 6:32 PM
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Re: [k.l.k] Experiment in gymnastics [In reply to]
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In reply to:
that's ok, give us a tr after yr first shoulder surgery.


Hmmmm, this could make it harder to move that bottle closer to my lips

OK

NEW TRAINING PLAN

12oz curls. repeat until failure


bill413


Oct 26, 2010, 7:36 PM
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Re: [lithiummetalman] Experiment in gymnastics [In reply to]
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lithiummetalman wrote:
In reply to:
that's ok, give us a tr after yr first shoulder surgery.


Hmmmm, this could make it harder to move that bottle closer to my lips

OK

NEW TRAINING PLAN

12oz curls. repeat until failure

Excellent exercises, and very climbing specific.


jager824


Oct 26, 2010, 7:40 PM
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Re: [DouglasHunter] Experiment in gymnastics [In reply to]
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Don't forget to keep your tannins in check!


hafilax


Oct 26, 2010, 9:42 PM
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Re: [Ericss42] Experiment in gymnastics [In reply to]
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There was a good article written for our local online climbing magazine on using the rings to train for climbing. Some good shoulder exercises in there. It's in pdf format and the article is in issue 2 on page 38 I believe.

http://www.scmagazine.ca/...imbing_Magazine.html


DouglasHunter


Oct 27, 2010, 9:46 AM
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Re: [jager824] Experiment in gymnastics [In reply to]
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Exactly, tell me that a full bodied red with good tannins in the finish wouldn't provide the same benefits!


leyton


Oct 29, 2010, 4:53 AM
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lithiummetalman wrote:
For anyone interested! It may also be climbing related!

Thanks for sharing dude! it was interesting :)


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