Just got myself some Metolius rock rings and am about to start the '10-min training' program. This will be my first attempt to specifically strengthen my fingers, so how often should I be trying to do it - daily, weekly, somewhere in between? I couldn't get through the whole 10 min program when I first tried which I gather is to be expected from the Metolius training guide...
I bought some at the weekend, and I can only get about as far as the 20sec dead hang on the 3 finger pockets. I'm trying to use it everyday, but adapting their program a bit, until my fingers get a bit stronger, im doing more offset pullups and bent arm hangs off the large/medium edges
It may or may not have been using rock rings (I think it is keyboard use at work mainly, but perhaps I'm in denial), but got nasty tendonitis not too long after training on rock rings (which has now been a problem on and off for years). would seriously recommend erring on the side of caution until you get a feel for how your body is reacting to the intensive training. it is often quoted that muscle gets stronger far quicker than tendons, so beginning intensive training should be slow and progressive.
In reply to riddle: ..and how long did it take you to work up to that level? I'm particulalry interested to start at the right level; I'm thinking if I was training muscle I'd know I'd done a good job as all would be a bit sore the next day (or day after), but if I understand right then getting sore tendons isn't a good thing - means you've probably overdone it?
> (In reply to scaredy_cat) i do the 10 minute session everyday before work, sometimes at lunch and maybe a third time before heading home.
A classic example of how not to train. Setting aside the dubious merits of Metolius' 10min sequence, where's the stimulus for your body to adapt if all you challenge it with is something it can already do?
The 10 minute sequence is a very general training thing - it does a bit of everything. You would probably get more benefit from a properly organised session where you train each grip and lockoff position seperately so that you can really nail each of the desired muscle groups. I did it when I bought my rock rings, but once I could do it regularly I switched to periodising more because it gives more benefits.
In response to the "I do it 3 times a day" - his point is that it isn't helping you. To get stronger you need to overload your muscles each time. When you get to the point where you can do it you should make it harder, or do 2 back to back, or something to make it more difficult. Doing it 3 times in a day means its too easy for you and isn't helping your muscles, basically.
Thats true I suppose, but for me if I'm going to dedicate time to training it isn't just to maintain the status quo. I'll save that for the downhill slide into weakness that I hope won't happen until I'm 70 or so