24 ANAEROBIC ENDURANCE WORKOUTS

These workouts are based on intermittent finger hangs using only one grip position chosen between a 4-fingers open crimp and half crimp (the one you’re most used to). In each set, the rest periods between repetitions are very short, and it’s essential to strictly follow their pace. 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.

In these workouts the number of sets and repetitions is undefined. You must do each set to muscle failure, performing as many repetitions as you can. The workout ends when you’re able to do in a set only half of the maximum repetitions achieved in the best set (which usually will be the first one). For example, if you’ve done 10 repetitions in the 1st (or best) set, then end the workout if you reach muscle failure on rep 5 during a subsequent set.

The only fixed parameter in the anaerobic workouts is the intensity, which should correspond to the occlusion threshold (OT). If you’ve carried out at least one initial self-test, you should already know the percentage of your maximum strength where this threshold is placed (you can check it in the self-testing records). If not, it may be time to do one, or alternatively you can use the auxiliary value of 75%. To determine the weight implying an OT intensity, which will be your work weight (WW), you’ll first have to find the weight corresponding to 100% of your maximum strength (MS). This is done following the procedure described in the anaerobic endurance specific warm up HELP text. Once done, multiply the resulting value by the percentage of your OT (or 75% by default) and subtract your body weight (BW). For example, if your BW=70kg, your OT=65%, and your MS=100kg, then the WW = (100×65%)-70 = 65-70 = -5kg. A positive result would mean added weight, while a negative result would mean counterweight (attached to the pulley + cord system provided with the R-evolution board).

The usual length of an anaerobic cycle is 3-4 weeks.

Links

Example of an anaerobic endurance workout

Anaerobic endurance specific warm up

Considerations for intermittent finger hangs

Postural hygiene for finger hangs

Scientific foundations behind the pre-configured workouts