Get them to add a fingerboard in the gym and do a couple of 5 minute sets of foot-on fingerboarding to get a forearm burn??
Focus on antagonistic muscles? So do some plank, shoulder stability exercises with a theraband and some push ups. Light core exercises on another day. Better than nothing, not much time required. It could be a 20 minute 'injury prevention' routine?
I'm in a pretty similar situation, except that where I work there is no Gym...I've found that if weather is ok, I can get changed, and be in the quarry in about 6 minutes if I'm on it quick (as I'm 4 or 5 minutes away from Brownstones). I either spend time traversing (as many moves as possible) or otherwise get on a project un-warmed up which is not to be recommended too much...The only thing is this is totally weather and psyche dependent. Oftentimes I'll be stuck into something that I need to finish and don't have the enthusiasm for it. Other times I'm out three times a wk.It also depends on if you're close enough to somewhere outside to make it feasible...general conditioning should be possible in the gym with very regular sessions, and this will help with energy levels in the afternoon if your job is sedentary (endorphins etc)
Quote from: chris j on September 16, 2013, 01:36:18 pmGet them to add a fingerboard in the gym and do a couple of 5 minute sets of foot-on fingerboarding to get a forearm burn??This would be great but they would never do it!...I'm too far away from any climbing unfortunately, I might consider joining the gym. The pull up bar could help with a few things and also some antagonistic training.Ideally it would be great to do something that would help with endurance but I think 20 mins just isn't long enough...
Quote from: Luke Owens on September 16, 2013, 01:46:25 pmQuote from: chris j on September 16, 2013, 01:36:18 pmGet them to add a fingerboard in the gym and do a couple of 5 minute sets of foot-on fingerboarding to get a forearm burn??This would be great but they would never do it!...I'm too far away from any climbing unfortunately, I might consider joining the gym. The pull up bar could help with a few things and also some antagonistic training.Ideally it would be great to do something that would help with endurance but I think 20 mins just isn't long enough...Get a set of Rock Rings and use them to do a 20 minute power endurance hangboard session on the pullup bar at the gym.
Quote from: the_dom on September 16, 2013, 02:04:03 pmGet a set of Rock Rings and use them to do a 20 minute power endurance hangboard session on the pullup bar at the gym.I like the sound of this! Cheers!
Get a set of Rock Rings and use them to do a 20 minute power endurance hangboard session on the pullup bar at the gym.
speak to your boss and extend your lunch to an hour, thereby making it worth while, and start work half an hour early.I think 20 mins is just to short to have a worthwhile session, you will have hardly warmed up. Even doing planks etc needs a warm up of some sort.
About to stick some on ebay, let me know if you're interested in them and I'll hold off.
In 20 mins you could also do some max hangs. I mean, real max.
In 20 mins you could also do some max hangs. I mean, real max. You can probably warm up with a ball while working, then another 10 minutes to get into it, then five max hangs with 2 minutes rests and you're golden. Or even 2 max hangs with 5 minutes if you want to go really big (one arm). Seems little, but think about spending 87 hours dangling on your digits and... Assuming you can hang some Rock Rings or the likes.
Guys this is great, thank you!Just waiting to hear back about my 45 minute lunch request.Think I'll have a longer lunch on Monday and Wednesday.Lunch Sessions:M: 45mins - Max hangs or Repeaters?T: 30mins - Antagonistic and stretchingW: 45mins - Max hangs or Repeaters?T: 30mins - Antagonistic and stretchingF: 30 mins - RunThat mixed with evening sessions should give me plenty of volume.Evening Sessions:M: Feet-on fingerboarding/Aero-CapT: ClimbingW: RestT: ClimbingF: Feet-on fingerboarding/Aero-CapWeekends:S: Rest or climbS: Rest or climbAnyone noticed any advantages/disadvantages of doing split sessions of Strength and Endurance in the same day?Going to invest in The Wedge or Rock Rings, The Wedge is looking more likely at the moment!
Lunch Sessions:M: 45mins - Max hangs or Repeaters?T: 30mins - Antagonistic and stretchingW: 45mins - Max hangs or Repeaters?T: 30mins - Antagonistic and stretchingF: 30 mins - RunEvening Sessions:M: Feet-on fingerboarding/Aero-CapT: ClimbingW: RestT: ClimbingF: Feet-on fingerboarding/Aero-CapS: Rest or climbS: Rest or climb
It's all going to be relative to what/why you're training. Repeaters may take too long and will have a greater impact on the evening session. I haven't found max hangs to impact an endurance or pwr endurance session much. Not sure what Ethan's 20 min workout is, so can't comment.Based off of this:Quote from: Luke Owens on September 17, 2013, 10:46:25 amLunch Sessions:M: 45mins - Max hangs or Repeaters?T: 30mins - Antagonistic and stretchingW: 45mins - Max hangs or Repeaters?T: 30mins - Antagonistic and stretchingF: 30 mins - RunEvening Sessions:M: Feet-on fingerboarding/Aero-CapT: ClimbingW: RestT: ClimbingF: Feet-on fingerboarding/Aero-CapS: Rest or climbS: Rest or climbYou'll won't have any rest days except the weekend. Remember that improvemnt comes from two basic things: Hard enough work that your body tries to compensate. The right amount of rest that allows your body to compensate.