22 AEROBIC/ANAEROBIC ENDURANCE WORKOUTS

These workouts are based on intermittent finger hangs, which means that in each set the rest periods between repetitions are very short. In this kind of exercises, it’s essential to strictly follow the pace of these periods. When the Timer is used in automatic mode, which is advisable in this case, the App can give you information on how accurately you’ve performed this. The finger hangs are usually done using both hands, with no added weight, but depending on your level you could use some.

Each workout level has a defined number of repetitions per set, and a number of sets within a range that you must do. The description of the workout displays the maximum number of sets in that range, the minimum being the half of it. In the first session you will have to determine the intensity allowing you to perform a number of sets falling within this range for each grip position, unless you already have previous references. This is done during the specific warm up.

In the subsequent sessions, after the specific warm up, begin the workout using the hold size that you believe appropriate to reach muscle failure within the range of sets defined for your level. You will easily determine this size for each grip position with the references from the first session.

Your goal in each session of the cycle is to reach the same or a higher number of sets than in the previous one, always within the defined range, and maintaining the same intensity. If you manage to perform the maximum number of sets for a particular grip position without reaching muscle failure, don’t do more but in the next session slightly increase the intensity to fall again into the established range.

The usual length of an aerobic/anaerobic cycle is 4-5 weeks.

Links

Example of an aerobic/anaerobic endurance workout

Aerobic/anaerobic endurance specific warm up

Considerations for intermittent finger hangs

Postural hygiene for finger hangs

Scientific foundations behind the pre-configured workouts