Endurance Repeaters Pyramids – Contents
- Endurance Repeaters Pyramids – Introduction
- Endurance Repeaters Pyramids – Basic Concept
- Endurance Repeaters Pyramids – Practical explanation
- Training stimulus of the Endurance Repeaters Pyramids
- Lactic capacity training (>100% CF)
- Anaerobic threshold training (85 – 100% CF)
- Maximum oxygen consumption training (85 – 100% CF)
- Aerobic threshold training (70 – 85% CF)
- Climbing endurance training common adaptations
- Endurance Repeaters Pyramids – things to consider
- Endurance Repeaters Pyramids training cycle excel spreadsheet
- Endurance Repeaters Pyramids – Summary
Endurance Repeaters Pyramids - Introduction
So far, in my articles, I've been explaining how to perform finger strength and forearm endurance tests for rock climbing [1][2]. Having reliable test results is great for identifying your weak spots and benchmarking your climbing progress.
However, the main power of performing finger strength and finger endurance measurements is that they allow you to design your targetted rock climbing training plans. In my future posts, I'll explain planning finger strength and endurance training cycles in detail. But before you can design a complete training cycle, you need to know the training drills that are the building blocks of your training sessions.
I covered many basic protocols in my early articles, like the MaxHangs, IntHangs, Bechtel's Ladders, and Endurance Repeaters [3][4][5][6]. However, over the years, as I gained experience in coaching climbers, I've developed my versions of the protocols, which I've found to be even more effective and time-efficient. I want to share this knowledge with you, and in this post, I'll start by explaining my version of Endurance Repeaters, which I call Endurance Repeaters Pyramids.
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Endurance Repeaters Pyramids - Summary
The Endurance Repeaters Pyramids is a very flexible exercise for building aerobic and anaerobic endurance required for high-level sport and trad climbing.
By appropriately controlling the training load and training volume, we can target the following:
- Lactic capacity
- Anaerobic threshold
- Maximum oxygen consumption
- Aerobic threshold
I've been successfully using the Endurance Repeaters Pyramids training method with my clients for years, obtaining significant improvements in Critical Force, which translated directly to sport climbing performance. Please try this technique and let me know your results!
- J. Banaszczyk, StrengthClimbing – Finger Strength Measurements For Rock Climbers Made Easy!, Feb. 17, 2023. (link)↩
- J. Banaszczyk, StrengthClimbing – How To Test Rock Climbing Finger Endurance – Simple Guide, Feb. 17, 2023. (link)↩
- J. Banaszczyk, StrengthClimbing – Eva López MaxHangs Hangboard Routine For Finger Strength, Apr. 29, 2019. (link)↩
- J. Banaszczyk, StrengthClimbing – Eva López IntHangs Strength Endurance Fingerboard Protocol , Apr. 24, 2019. (link)↩
- J. Banaszczyk, StrengthClimbing - Steve Bechtel’s 3-6-9 Ladders hangboard finger strength training, May 18, 2019. (link)↩
- J. Banaszczyk, StrengthClimbing – Endurance Repeaters – Forearm Aerobic Endurance Hangboard Routine, May 2, 2019.(link)↩
3 thoughts on “The best hangboard endurance training for rock climbing – Pyramids”
Hello Jędrzej
I noticed something: when I use a pulley system it is quite difficult to measure the counterweight probably because of the friction and efficiency of the pulleys. I performed the following test:
I put 20kg in the counterweight, I weighed myself with a weighing machine:
– If I make myself light (I don’t try to sit in the harness), the counterweight takes off 10kg instead
– If I try to sit a little in the harness, the counterweight takes off 30kg instead.
Have you ever noticed this phenomenon? I noticed that it was reduced a bit by reducing the number of pulleys to 1 (but it is less comfortable). I use a thin cord (5-6 mm)
Thx for your Work
Loïc
Hi Loïc,
Thank you very much for your comment! It’s best to use low-friction, high-quality pulleys with a diameter of at least a few cm. Otherwise, the error introduced by the pulley friction is significant.
I use two Camp Naiad pulleys with 90% efficiency; the error is about 5 – 10%. So, for example, when using a 20 kg counterweight, I measure 1 – 2 kg inaccuracy, but that’s decent enough.
Please let me know if this helps!
thk’s for your answer, it’s help