In the most recent Dead Point Mag, there is an article called "Brian Antheunisse's V13 Workout From Hell". In it, it talks about tri-set workouts as being a very effective workout for climbing. It breaks the tri-sets down into 3 categories; Push, Pull, and Hang exercises, giving one or two examples of each. However, the tri-sets calls for 4 to 6 different exercises for each of the 3 categories. My question is can anyone give me some more examples for the three categories? I'd like to start training this way but need more exercises to do it correctly. Thanks!
Here is an old 8a article discussing the subject which might help you.
Pull-in (biceps) or Push-out (triceps)
Training/Jens: Moving upwards means that you either bend or straighten your arms by using your bicep or triceps muscles. There is nothing in between, you either Pull-in or Push-out when you are searching for sequences. Often climbers have a dominated style and it might be a good idea to waken up and recruit your weak link to not get stuck a crux with only one style of climbing.
Pull-in is normally used together with knee-drops and Push-out (gaston) are used on high step moves.Two climbers can use the opposites techniques on identical moves as they have different muscles and flexibility in their hips/knees.
www.8a.nu
Pull ups with finger towards you means more biceps training. If you put the fingers away from you = more triceps. You can go to a gym and just do push or pull excercises.
Doing pullups (with your fingers facing away) does almost nothing for your triceps. Not unless you are strong enough to be pushing the bar down past your nipples.
Of course I mean that you should "push" as much as possible as this was the question. If you make pull ups this way, you will get a good triceps excercise.
If you're looking to complement your climing training with going to the
gym, there are lots of things you can do for triceps. A good and simple
triceps exercise is dips
(http://en.wikipedia.org/wiki/Dip_%28exercise%29) but you can easily use
dumbbells as well
(http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html). Normal
push-ups or bench press will also work your triceps. With a little
imagination you can come up with some more climbing specific exercises
as well... If you're going to the gym don't forget to workout your other
antagonists muscles (the ones opposite to what you are using in
climbing) as well as you're shoulders. This will prevent many of the
most common climbing injuries! A very good pull exercise is doing
plyometric movements on a campus wall. Star with two hand on the same
grip, go up dynamically to next hold, go back with the same hand to
first position and then, as fast as you can, go up with the other hand.
The going down and then up again (where eccentric muscle movement is
quickly changed concentric:
http://en.wikipedia.org/wiki/Muscle_contraction) is very commonly used
in explosive sports such as sprinting and jumping (athletics), and
should do wonders for your dynamic moves! Was this what you were after? /Petri
Tri-Set Training Question