Hanging endurance?

[RiderLeangle]

This thread is overdue but I had NDA fears... What's a good way to really build up hanging endurance for moving on obstacles (I.E more strenuous than deadhangs), I had failed the Rumbling Dice in Baltimore testing when I slipped while gettig into position for trying for an early dismount (note: this version had a longer track than the version he competitors got, they put the platform at about he spot I dropped at), but I was almost drained after 70ish seconds and couldn't hold on with one hand. Ideally I want to build up enough endurance to the point I didn't even need to try for the early dismount, and so I won't have problems in Stage 3 of either Midoriyama, what's a good way to build up that endurance? (preferably within a few months so I'll be beyond ready in time for ANW6

For reference on that longer RD, see this pic along with my avatar

[dch]

Deadhang? If you aren't hanging with your arms at 90 degrees, you're gonna have a bad time!

[RiderLeangle]

Aug 6, 2013 16:50:37 GMT -5 dch said:

Deadhang? If you aren't hanging with your arms at 90 degrees, you're gonna have a bad time!

Get out of dch's account Akbar... or should I call you hack-bar due to that account manipulation

And maybe deadhang was the wrong word, I meant more time for obstacles and working rather than hanging in one spot

[VeryCoolAlan]

Practice?
I mean just keep doing what you do and in time you'll get better.

Or you can do the yuuji thing and do 100 pull ups every day xD

Sorry for the horrible advice x)

[mattskills]

I find that just doing as many obstacles as you can (or as your set-up allows) in sequence. For example, outdoors I'll do salmon ladder>globe grasp>pipe slider with jumps>rope climb, which overall takes a bit more than a minute to finish, putting your endurance to the test.

Also, may I suggest building an infinate rope juntion (at 1:19):  
Just hang some ropes in a circular formation, and you can go around as many times as you can before your arms give out, building up your endurance in a way you can see (as in at first you could do say 3 laps, but after a month you could do 5 soft of thing). I found that this specific aspect of my training has really increased my arm endurance. 

[dch]

I am doing alright on strength finally so I have started to focus on ensurAnce as well, and I've been thinking a lot about this if you would like to be subjected to my rambling.

Rock climbers, once your hands are strong, would have you do ARC to develop the Capilary base of the forearm over the course of years. i dont have time or place to do these workouts, nor for that long.

So, while I read about ARC training below the intensity that would pump out your forearm and why, Im playing with some ideas to increase endurance and bring up pinch strength so I can train it for endurance eventually

first the obvious direct practice - long holds on bars, cliffhangers, etc. moving around, throwing in a frenchie here and there. For time.

Next i thought of non-sasuke/sport-specific exercises using the hands at endurance level intensity - weighted hangs stress all the climbing musculature, long farmers walks with just around body weight to train the grip, I do high rep levering with a sledge hammer. I haven't done high rep grippers, but I have done long holds.

Additionally, I have recently picked up blobs and a pony clamp to work the thumb, and will figure out where I can build the vertical limit at my place to test my pinch grip endurance-wise

Taking these three approaches to my goal, i work out at home and at work. Basically my home workouts are 1) skill for time on cliffhamger for sets of 1min 2) blobs for pinch strength work 3) then one of the endurance selections above till my arms pumped out (but now I am reading that I should avoid the pump)

At work I will 1) do grippers for strength 2) then holds for 30 seconds+, 3) then work the thumb with a pony clamp and 4) do 2-300 extensors with rubber bands

This is my grip program, with some rope technique work thrown in, that will hopefully solve my grip endurance concern. Closer to competition I will scale it back and trade out a day or two of strength training for climbing, obstacles, and gymnasticy things with bars/parkour.

That's my long take on it, maybe something in it can help you. It's all an experiment at this point so be warned that the effectiveness is TBD!

[dch]

Quick question (now that I have killed the thread with my long reply lol) - how much time do they give between stage 3 obstacles? I think it was 30 seconds, or a producer counting to 30 (so :20-:25), but I can't remember...

[RiderLeangle]

Yeah it's a 30 seconds thing and you have to start the obstacle by then, so yeah when you say 25 that's more accurate. ANW doesn't care and stage 3 is truly untimed

[dch]

So do you mean sasuke gives :25-:30 and ANW just gives you unlimited time?

[evan]

There are many ways to train for that. One of my favorites is hanging from climbing holds, campus board, or atomik hanging products (balls, pipes, etc) and using a dip belt practice progressive loading with adding 20,40,60,80 pounds (or whatever you can handle depending on the hold) and hang to failure. I usually do this towards the end of my workouts. Like always, train smart to avoid injury.