26 AEROBIC 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 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 you have to achieve a particular volume or effort time, which increases as the training level gets higher. It’s important to note that muscle failure must never be reached during any repetition. If at any moment you feel this is about to happen, get down, pause the workout and rest until you feel recovered enough to continue. If instead, you’re doing well and at some point during a rest period between sets you feel you can start the next one, you can skip the remaining time.

The workout will end once you’ve completed the proposed volume, or before if you’ve had to end a set prematurely as described above (which could mean that the achieved volume could already be adaptative for you). On the opposite, if you are able to easily complete all the workout, you can do an additional set and/or think on selecting a higher level in the next session.

The only fixed parameter in the aerobic workouts is the intensity, which has to correspond to your occlusion threshold (OT) minus 25%. 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 40% for the work intensity. To determine the weight to train with (or work weight WW), implying an OT-25% intensity, 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 aerobic endurance specific warm up HELP text. Once done, multiply the resulting value by the percentage of your OT-25% (or 40% by default) and subtract your body weight (BW). For example, if your BW=70kg, your OT=65%, your MS=100kg, then the WW = (100x(65%-25%))-70 = 40-70 = -30kg. 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 aerobic cycle is 4-6 weeks.

Links

Example of an aerobic endurance workout

Aerobic specific warm up

Considerations for intermittent finger hangs

Postural hygiene for finger hangs

Scientific foundations behind the pre-configured workouts