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rockrat_co
Oct 26, 2005, 1:21 AM
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Hey, I was wondering what you guys thought would be more effective. A training board, campus board, or bowflex? Just trying to get an idea! Thanks, rockrat_co
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bensnyder
Oct 26, 2005, 1:35 AM
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Before I answer, tell me this... What level do you climb at? What do you want to train (specifically)? Just trying to get a full picture so I can give you a better answer... Ben
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squierbypetzl
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Oct 26, 2005, 1:44 AM
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In reply to: What level do you climb at? What do you want to train (specifically)? Yep. They`re all good for training different things, need more info. Do you want to start a training regime with one of these methods or are you just asking just for the sake of knowing? BTW: what`s a bowflex??
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rockrat_co
Oct 26, 2005, 2:01 AM
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I can lead sport up to 5.11, trad to 5.10. I am startign to project really steep routes, crimpers and all!? Thanks, rockrat_co
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bensnyder
Oct 26, 2005, 2:13 AM
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Ok At your level, I would suggest a hangboard. The reason these are great is: They allow you to work on all types of holds (inculding the all important open handed grip). A hangboard is a great way to improve your open handed grip strength (which directly translates into crimp grip strength) They allow you to strengthen your core using body weight exercizes (the most effective and sport specific exercizes you can do). A good core is, afterall, important for any overhang... As you get better, you aren't going to outgrow the thing. Even the best climbers have hangboards, because they have something to offer every level of climber. If you are going to buy a hang board, I would suggest a Metolius hangboard. Check them out on the metolius website - they make them in two sizes - see which one is best for you. All said, its probably the best $50-70 dollars you can spend to improve your climbing. Anything I'm leaving out? Hope this all helps... Ben
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jitterbugclimb
Oct 26, 2005, 2:22 AM
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You will definitely want to train on a hangboard before you start on a campus board. A bowflex will do absolutely nothing for your climbing. If you need weight training to gain strength for climbing, use dragondoor http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=229 and supplement with free weights a few days a week. when weight training, focus on muscles that are most prone to injury while climbing, like shoulders and arms. No need to buy expensive equipment. A set of dumbells or kettlebels in addition to the exercises listed in the dragondoor web sit, will make you very strong-go from climbing 5.11 to 5.14 in a year! Use a campus board only when your tendons and joints are capable. Even then, keep it to a couple days a week. boulder a lot and work on technique. Traversing is a great way to get good footwork. good luck!
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squierbypetzl
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Oct 26, 2005, 2:28 AM
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I was actually reading your post until I saw this:
In reply to: A set of dumbells or kettlebels in addition to the exercises listed in the dragondoor web sit, will make you very strong-go from climbing 5.11 to 5.14 in a year! ! IŽll leave it at: Liar. Dude, heŽll need an effing miracle if he follows your "advice".
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jitterbugclimb
Oct 26, 2005, 2:38 AM
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In reply to: IŽll leave it at: Liar. How? Explain. Dude, heŽll need an effing miracle if he follows your "advice". Why? Do you know him/her? Encouragement is a good thing. If you disegree and have better advice, post it and let the person decide. Instead you give insults-makes you look like a moron, as I am sure you are (oh, there is my insult-oops).
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jitterbugclimb
Oct 26, 2005, 2:48 AM
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In reply to: IŽll leave it at: Liar. How? Explain.
In reply to: Dude, heŽll need an effing miracle if he follows your "advice". Why? Do you know him/her? Encouragement is a good thing. If you have better advice, post it and let the person decide. Giving insults makes you look like a moron- not an insult, just an observation.
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jitterbugclimb
Oct 26, 2005, 2:52 AM
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In reply to: IŽll leave it at: Liar. How? Explain.
In reply to: Dude, heŽll need an effing miracle if he follows your "advice". Why? Do you know him/her? Encouragement is a good thing. If you have better advice, post it and let the person decide. Giving insults makes you look like a moron- not an insult, just an observation.
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billcoe_
Oct 26, 2005, 3:11 AM
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Read Jitterbugs advice on not overusing the ligaments part again slowly. Key part for most folks is not "overtraining" tendons and ligaments! A tendon and ligament injury can be more painful and take longer to heal, than an outrigth break. Hangboards are nice, sometimes it hard to stay motivated to get on them after a while in the winter though.
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squierbypetzl
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Oct 26, 2005, 3:13 AM
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In reply to: In reply to: IŽll leave it at: Liar. How? Explain. In reply to: Dude, heŽll need an effing miracle if he follows your "advice". Why? Do you know him/her? Encouragement is a good thing. If you have better advice, post it and let the person decide. Giving insults makes you look like a moron- not an insult, just an observation. Ok, rereading your entire post, I may have been unnecesarrily aggresive. Because most people will never climb anywhere near 5.14, so saying itŽs possible to go from 5.11 to 5.14 in 12 months sounded like a lie to me. quote2: Because most people will never climb anywhere near 5.14, so saying itŽs possible to go from 5.11 to 5.14 in 12 months sounded like a troll to me. Hey, maybe thereŽs someone who can... great, IŽd be happy if that happened; but given the way the human body (normally) works, I wouldnŽt put all my eggs in that basket. No I donŽt know rockrat_co. Yes it is. DonŽt go overboard with your training. If you can lead steady 5.11 sport then sure, hangboards might be a good idea; campusing is (IMHumbleO) not. Weight trainingŽs climbing benefits are a tad controversial (I do believe it can help), but I would not recomend anyone lift weights a few days a week, and campus train a couple days a week, and go bouldering a lot all at once. Traversing is a good way to better your footwork. Yeah ok. Whew... what a relief :wink: Decide.
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jitterbugclimb
Oct 26, 2005, 3:19 AM
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In reply to: Because most people will never climb anywhere near 5.14, so saying itŽs possible to go from 5.11 to 5.14 in 12 months sounded like a lie to me. You may be right. Most people will never climb 5.14. And many people will be happy climbing 5.11 forever, just because they like to climb, be outdoors, be around friends. But if you are like me, you are always trying to climb harder. Granted, this philosophy is not for everyone. But if it works for you, aim high.
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squierbypetzl
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Oct 26, 2005, 3:29 AM
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In reply to: You may be right. Most people will never climb 5.14. And many people will be happy climbing 5.11 forever, just because they like to climb, be outdoors, be around friends. But if you are like me, you are always trying to climb harder. Granted, this philosophy is not for everyone. But if it works for you, aim high. I love climbing 1st off (easy or hard), but being so drained from a climb that itŽs easier to just sit down on the floor of the subway car than trying to hold myself up is a nice feeling too.
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blitzkrieg_climber13
Oct 26, 2005, 4:36 AM
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this is my favorite thread yet. "he'll need an effing miracle with your "advice"" so classic.
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franko
Oct 26, 2005, 4:58 AM
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A bowflex will develop strength just like weights. Your muscles don't know the difference, and neither does jitterbug.
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franko
Oct 26, 2005, 4:59 AM
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A bowflex will develop strength just like weights. Your muscles don't know the difference, and neither does jitterbug.
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bensnyder
Oct 26, 2005, 6:34 PM
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In reply to: A bowflex will develop strength just like weights. Your muscles don't know the difference, and neither does jitterbug. Nope. Although the bowflex does allow some freedom of range of motion, you dont get the same range of motion with a bowflex that you would with free weights (or whatever the hell these dragondoor ppl use [kettelbells?]).
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ikefromla
Oct 26, 2005, 6:52 PM
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i highly recommend a hangboard routine for those looking to improve sport-specific strength, but practice restraint at first to avoid injury. Frankie Ocasio outlines a pretty good routine here: http://www.8a.nu/site2/ (click on articles and then hangboarding). clearly a campus board has its benefits as well, but i feel that you definitely get more bang for your buck with a hangboard. (i have owned boards made by both Pusher and Nicros and prefer both over Metolius.)
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ikefromla
Oct 26, 2005, 6:57 PM
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i highly recommend a hangboard routine for those looking to improve sport-specific strength, but practice restraint at first to avoid injury. Frankie Ocasio outlines a pretty good routine here: http://www.8a.nu/site2/ (click on articles and then hangboarding). clearly a campus board has its benefits as well, but i feel that you definitely get more bang for your buck with a hangboard. (i have owned boards made by both Pusher and Nicros and prefer both over Metolius.)
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bensnyder
Oct 26, 2005, 7:37 PM
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In reply to: i highly recommend a hangboard routine for those looking to improve sport-specific strength, but practice restraint at first to avoid injury. Frankie Ocasio outlines a pretty good routine here: http://www.8a.nu/site2/ (click on articles and then hangboarding). clearly a campus board has its benefits as well, but i feel that you definitely get more bang for your buck with a hangboard. (i have owned boards made by both Pusher and Nicros and prefer both over Metolius.) Just wondering why you like pusher and nicros over metolius. I'm thinking about getting another hangboard for the basement, and I'd like to mix things up a bit - the metolius design is too limited in some aspects (i.e. hold variety). Any suggestions?
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mcfoley
Oct 26, 2005, 8:05 PM
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:lol:
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franko
Oct 26, 2005, 9:39 PM
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In reply to: In reply to: A bowflex will develop strength just like weights. Your muscles don't know the difference, and neither does jitterbug. Nope. Although the bowflex does allow some freedom of range of motion, you dont get the same range of motion with a bowflex that you would with free weights (or whatever the hell these dragondoor ppl use [kettelbells?]). Range of motion is not relevant to developing strength. You can strengthen a muscle with isometrics.
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bensnyder
Oct 27, 2005, 12:41 AM
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In reply to: In reply to: In reply to: A bowflex will develop strength just like weights. Your muscles don't know the difference, and neither does jitterbug. Nope. Although the bowflex does allow some freedom of range of motion, you dont get the same range of motion with a bowflex that you would with free weights (or whatever the hell these dragondoor ppl use [kettelbells?]). Range of motion is not relevant to developing strength. You can strengthen a muscle with isometrics. The the most effective exercizes for rock climbing involve joint freedom and a full range of motion. Weight machines rarely strengthen the supporting muscles that need to be strong for climbing. Trust me on this one...
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jitterbugclimb
Oct 27, 2005, 1:17 AM
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In reply to: A bowflex will develop strength just like weights. Your muscles don't know the difference, and neither does jitterbug. the difference between what, a bowflex and a free weight? Or a muscle and a jitterbug? you make no sense. A bowflex will develop strength, for 600 freakin bucks. A set of dumbells is what? 40 bucks. do what you want though. I just always thought that tv infomercials are the only place for a bowflex.
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franko
Oct 27, 2005, 6:23 AM
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Jitterbug said that a bowflex would do absolutely nothing to help the posters climbing. That's flat wrong. Any strength building exercise will help anyone's climbing. No doubt some exercises are more effective than simply pumping iron, or in the case of bowflex plastic, but being stronger helps. Trust me on this one...
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icarus_burned
Oct 27, 2005, 9:33 AM
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in theory climbing is a good mix of concentric and isometric muscle contractions (holding the top of a lock off is an isometric for example) main problem with iso's is that it doesnt waork the range of motion and you dont get a transfer of strength from one point in the range to another but become strong at one point only (the point you do your isometric on) maybe a good idea to mix it up a little
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bensnyder
Oct 27, 2005, 5:19 PM
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In reply to: maybe a good idea to mix it up a little Yep. This is probably best. It is possible to have isometrics work the stabilizing muscles, however (i.e. one arm lock off). Any exercize, isometric or otherwise, which stresses the stabilizing muscles nessesary for climbing is preferable to a weight machine.
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deserteaglle
Oct 28, 2005, 9:26 PM
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Well my question is, after reading some of the responses, Am I screwing myself by weight training twice a week? I was doing weights three times a week, and maybe running one day on the weekend, plus my active lifestyle. But since I got into rockclimbing, I've moved down to twice a week weight workouts, running at least three times a week, and climbing at least one day on the weekends (there are no crags or gyms here, have to drive at least 2 hours). I have been getting pissed off b/c even though I can climb much harder now than when I first started out (I didn't notice until I went back to a boulder that kicked my ass before and breezed through it)I am bulky. I never do less than 12 reps, but my trainer keeps putting on more weight, so I have gained a little bit. I have less flab all over, and I'm much harder, but my chest and stomach sticks out more. I don't mind my arms and legs being bulkier, I had hardcore chicken legs before, but this stomach shit is annoying. I weigh 202 now and am 6 feet tall. I imagine I could climb alot harder if I had the same arm/leg strength but about 20 less pounds. My trainer tells me this is diet, but I want you guys input. Should I could out all the crunches, leglifts, squats, benches, curls, etc. etc. and just run my ass off, or do I really just need to cut down on the chicken wings?
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bensnyder
Oct 29, 2005, 4:00 AM
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In reply to: Well my question is, after reading some of the responses, Am I screwing myself by weight training twice a week? I was doing weights three times a week, and maybe running one day on the weekend, plus my active lifestyle. But since I got into rockclimbing, I've moved down to twice a week weight workouts, running at least three times a week, and climbing at least one day on the weekends (there are no crags or gyms here, have to drive at least 2 hours). I have been getting pissed off b/c even though I can climb much harder now than when I first started out (I didn't notice until I went back to a boulder that kicked my ass before and breezed through it)I am bulky. I never do less than 12 reps, but my trainer keeps putting on more weight, so I have gained a little bit. I have less flab all over, and I'm much harder, but my chest and stomach sticks out more. I don't mind my arms and legs being bulkier, I had hardcore chicken legs before, but this stomach s--- is annoying. I weigh 202 now and am 6 feet tall. I imagine I could climb alot harder if I had the same arm/leg strength but about 20 less pounds. My trainer tells me this is diet, but I want you guys input. Should I could out all the crunches, leglifts, squats, benches, curls, etc. etc. and just run my ass off, or do I really just need to cut down on the chicken wings? I would say kick: Leg presses/squats Benchpressing Replace: curls with weighted pull ups/one arm lock offs any weight machine exercize with its equivalent free weight exercize On the fence: Running - the muscles you want to loose will atrophy if you don't work them, and running might speed this process up. On the other hand, it may cause the muscles you are working to atrophy as well if you run too much.
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jitterbugclimb
Dec 3, 2005, 11:02 PM
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In reply to: franko Posted: 27 Oct 2005 06:23 Post subject: Re: Most Effective Training Tool/Method Jitterbug said that a bowflex would do absolutely nothing to help the posters climbing. That's flat wrong. Any strength building exercise will help anyone's climbing. No doubt some exercises are more effective than simply pumping iron, or in the case of bowflex plastic, but being stronger helps. Trust me on this one... Obviously, you could lift bags full of sh** that weigh 40 pounds and get stronger. But sh** stinks, so why pump sh**. The point was, expensive weight machines will not better your climbing any more than a gym membership or a cheap set of dumbells. Ithought that was clear, but obviously not clear enough for some people.
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iceisnice
Dec 3, 2005, 11:08 PM
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best training tool?........motivation.
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jitterbugclimb
Dec 3, 2005, 11:12 PM
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In reply to: best training tool?........motivation. Truth is spoken.
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dutyje
Dec 4, 2005, 12:19 AM
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In reply to: Well my question is, after reading some of the responses, Am I screwing myself by weight training twice a week? I was doing weights three times a week, and maybe running one day on the weekend, plus my active lifestyle. But since I got into rockclimbing, I've moved down to twice a week weight workouts, running at least three times a week, and climbing at least one day on the weekends (there are no crags or gyms here, have to drive at least 2 hours). I have been getting pissed off b/c even though I can climb much harder now than when I first started out (I didn't notice until I went back to a boulder that kicked my ass before and breezed through it)I am bulky. I never do less than 12 reps, but my trainer keeps putting on more weight, so I have gained a little bit. I have less flab all over, and I'm much harder, but my chest and stomach sticks out more. I don't mind my arms and legs being bulkier, I had hardcore chicken legs before, but this stomach s--- is annoying. I weigh 202 now and am 6 feet tall. I imagine I could climb alot harder if I had the same arm/leg strength but about 20 less pounds. My trainer tells me this is diet, but I want you guys input. Should I could out all the crunches, leglifts, squats, benches, curls, etc. etc. and just run my ass off, or do I really just need to cut down on the chicken wings? your trainer is right.. it's diet. With the amount of muscle you've built up, you'll probably have a pretty easy time losing weight. Cut the calories, let the weight drop, and watch your climbing improve immensely. You don't need to cut out the exercises. I decided to go on a diet a little more than a year ago. I lost 30 pounds in 4 months. Over the same time, I made sure to keep up the workouts and take in enough protein. I gained 4 full letter grades in my climbing ability and became much better on really steep stuff.
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gavinshmavin
Dec 5, 2005, 12:28 AM
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I wanted to weigh in with an alternative training idea: just climb a lot. Hard. That sounds flip, but I really mean it. Climbing hard is as much (probably more) about movement as it is about strength, and I think it's a huge mistake to think that strength gains are the best route to improvement. To cite one example, I climbed for a few years with a guy who went from climbing 5.9 to climbing 5.14b in three years. He did get stronger during that time, obviously, but he never lifted weights regularly, just climbed a ton. By the time he climbed the .14b he could probably do like 15 pullups. Meanwhile I could do twice as many pullups but couldn't climb nearly as hard as he could. Why? He was much better at movement. He was also willing to take on really long-term climbing projects and stay motivated the whole time. All this hangboard stuff sounds like a good way to get really good at hanging from stuff and not moving. That helps you not fall, but I would suggest that climbing is going to help you climb more than hanging (or doing pull-ups) ever will. Aside from all that, just hanging there sounds way less fun than climbing. Having said all that, don't just go into the gym (or to the sport crag) and dink around climbing random stuff and lounging around for hours in between burns. Do multiple climbs in a row on routes below your limit (if you can climb 5.11, see how many 5.10s you can do in a session). Work projects that seem completely impossible. Get a weight vest; climb in it. Be cautious but work hard. Gyms are wonderful for all this, if you have access to one. Peace, and good luck.
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verticon
Dec 5, 2005, 7:39 AM
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In reply to: All this hang-board stuff sounds like a good way to get really good at hanging from stuff and not moving. That helps you not fall, but I would suggest that climbing is going to help you climb more than hanging (or doing pull-ups) ever will. Aside from all that, just hanging there sounds way less fun than climbing. True, but I'd go further and I would suggest the system training,which is a lot better than plain climbing. Here's a link to Neil Gresham's Guide to System Training: http://www.planetfear.com/..._detail.asp?a_id=203
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