Recruitment pulls
5 max-effort pulls of 5 s per arm, alternating arms, 1 min between pulls.
- Slot
- Strength
- Focus
- Finger strength
- Time
- 9 min
- Intensity
- High
- Injury risk
- Moderate
- Intervals
- 10 × 5s on, 55s off
- Equipment
- Hangboard, Timer
How to do it
Dr. Tyler Nelson's short, all-out finger pulls. Stand under a hangboard with your feet on the floor and grip an edge with one hand, elbow slightly bent. Build the pull over 1-2 seconds, then pull down as hard as you can for the rest of the 5 seconds - your feet stay on the floor, so you control the load. Switch hands after each pull, resting about a minute between pulls, for 5 pulls per arm. Fine as a primer before climbing, or at least 4-6 hours away from it.
When it fits
Training periods this block is tagged for in Blok Sessions.
- Base Build repeatable volume, movement quality and aerobic capacity.
- Strength Increase pulling and finger strength with controlled load.
- Power Develop explosive power, momentum and coordination.
- Performance Peak for outcomes with mental focus and route reading.