PROTOCOL OVERVIEW
Aerobic base work
System
Aerobic System
Target
Forearm aerobic capacity
Primary Goal
Build aerobic capacity below CF
Load
35–55% CF
Tempo
30 s ON / 30 s OFF + ~5 s hand switch
Hand Switch
Per rep
Main Work
1–2 × 20 @ 35–55% CF
Progression
Increase frequency or total volume across blocks
Retest
Every block
Tindeq code
1RSH
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Aerobic Repeaters Intensity Calculator
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35%
kg
45%
kg
55%
kg
Execution
Warm-up
- 1–2 min of light rubber ball squeezing to increase blood flow
- A few easy contractions on the hold
Main Work
- 1–2 × 20 @ 35–55% CF
- Rest between sets: 5–10 min
Technical Focus
Focus on relaxed and efficient contractions:
- Maintain smooth, steady contractions
- Keep force consistent — no squeezing or spikes
- Use controlled active curl movement
- Keep shoulders relaxed and body still
- Maintain relaxed breathing
Intensity Zones
| Zone | Intensity | Application |
|---|---|---|
| 1 | Low ~35% CF | Early base building, recovery weeks |
| 2 | Standard ~45% CF | Primary AC-AR training zone |
| 3 | Upper ~55% CF | Upper edge of the AC-AR zone |
Intensity Zones
Low ~35% CF
Early base building, recovery weeks
Standard ~45% CF
Primary AC-AR training zone
Upper ~55% CF
Upper edge of the AC-AR zone
When to use it
Use when aerobic forearm capacity is the primary limitation:
- Forearms pump quickly and recover poorly
- Early pump on sustained climbs (e.g., after first few clips)
- Finger strength drops during longer sequences
- Difficulty maintaining low-to-moderate force over time
- High Peak Load but low Critical Force (low CF / PL ratio)
Frequency
- 2–4× per week during aerobic or base phases
- Can be performed as a standalone session or after low-intensity climbing
- Can be added after short strength sessions to extend aerobic volume
- Avoid placing before high-intensity climbing sessions
Expected Effects
- Improved forearm aerobic capacity
- Increased capillary density and oxygen delivery
- Enhanced mitochondrial efficiency
- Delayed onset of forearm pump
- Improved recovery between contractions
- More stable performance during sustained climbing
Why This Works
AC-AR trains below Critical Force, allowing sustained blood flow and aerobic energy production without rapid fatigue. Repeated low-intensity contractions improve oxygen delivery and metabolic efficiency in the forearms.