Today i have the time & pleasure to do Mike Doyle's strength training program (minus the hangboard) found in the latest issue of Rock and ice. Basically i did 2 sets of the following exercises:
1) Bicep Curl
2) Reverse Curl
3) Narrow grip pull up
4) Lats pull downs
5) Weighted wide-grip pull up
6) Internal Rotations
7) Tricep pushdowns
8) Tricep Pull over
9) Close grip push ups
10) side lateral raises
11) upright row
Many things ran through my mind during this session:
1) Sequence: I am not sure whether to do 2 sets of bicep curls followed by 2 sets of reverse curl and so on or finish all the exercises before going to the next set. In the end i did the former.
2) Rest time: The training plan says that i should only rest for a minute between sets. It didn't mention anything about the amount of rest required between exercises. So i rested 1 min between sets and 5 mins between exercises.
3) Resistance: Mike says "on each training day you should fail at the end of the 2nd set. If you do not fail, do extra reps until you do". i tried my best to burn myself out on the 2nd set of each exercise. In the end i was totally pumped out by the time i do my 3rd exercise. Somehow i think i misunderstood something......
In conclusion, there are still a couple of rough edges in this training plan. Customize it such that it will work for you. Though I am not a big fan of training climbing in a weights gym, the concepts presented are sound and you can try incorporating them into your training if strength training is your priority now.
1 comment:
I had the same questions about rest time; found your blog here while googling for possible answers. I made a spreadsheet to track my weight amounts for each exercise, if you're interested.
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