[Reprobate_Rob]

In an effort to build up a bit of PE, I’m going to start using the circuit board that Dave MacLeod recently set up at MCC.
It’s on a fairly steep board – somewhere between 30 -40 degrees, I think – with 4/5 different circuits of about 25 – 30 moves and two different sets of footholds, nice chunky ones and crap slopey ones. So there’s plenty of choice difficulty-wise.

Just wondering what the ideal rest times between reps and sets would be?
The circuit I was climbing the other day takes about 1min15s to complete.
I did a session where I rested for that same amount of time between reps (ie. 1:15 On, 1:15 Off x 4) followed by 15min rest and did that 4 times, which had me pretty boxed – almost, but not quite failing on the last few moves of the last few reps.

Does that sound about right? Any suggestions? Any better use of this board than 4x4’s?

[slackline]

Bloody 4x4s, not content with ripping up moorland and disturbing the peace of the countryside they're now taking on training facilities.

[ShortRound]

 

Are you talking about Manchester Climbing Centre? If so, where is the circuit board?

Thanks.

[Reprobate_Rob]

Yeah, it's upstairs next to the 'pump room' bouldering.

Used to just be set up as a normal board littered with holds, that nobody used.
Dave MacLeod came down a few weeks back and reset it as a circuit board.

[Reprobate_Rob]

So Slackers, what you’re saying is 4 laps of the Houndkirk Way in a 4x4, twice a week for 4 weeks and I’ll be redpointing 9b.

That’s great, but what about rest times?

[ShortRound]

Sweet! Thanks for the info.

[duncan]

So Slackers, what you’re saying is 4 laps of the Houndkirk Way in a 4x4, four times week for 4 weeks ...

[nai]

There seems to be no real right or wrong with this, if you look back through previous threads http://ukbouldering.com/board/index.php/topic,18073.0.html](e.g.)[/url] you'll find different, advice all of which seems to work.  I found this comment/advice quite informative.

Re your question, 15 mins between sets of four sounds excessive for five minutes climbing, try reducing that to start with, you'll probably find you can get it down quite steeply and still just about scrape through but it really depends on current fitness, intensity of the circuit, etc.

With no basis or science involved I start off taking the amount of time the whole set of four reps plus rest has taken, so 7x1:15 in your case and aim to get it down to just the amount of work undertaken in the set, so 4x1:15.  Then when I nearly manage to complete the whole 16 sets, it's just a matter of increasing the difficulty or duration of the laps or the decreasing the rest further depending on aims/time available etc.