Pulling maintenance
3-4 sets of 3-5 clean pull-ups or 10 s lock-off holds, 2 min rest. Keep 2-3 reps in reserve.
- Slot
- Strength
- Focus
- Pulling strength
- Time
- 10 min
- Intensity
- Moderate
- Injury risk
- Moderate
- Intervals
- 3 rounds, 2:00 rest
- Equipment
- Pull up bar, Timer
How to do it
Do 3-4 sets of 3-5 pull-ups, or 3-4 sets of 10-second lock-off holds (hold with your chin over the bar, or with elbows at 90 degrees). Rest 2 minutes between sets. Stop every set with 2-3 reps still left in you - this keeps your strength, it doesn't build fatigue.
Who it’s for
Keeping pulling strength through a block that’s about something else. Ten minutes, two or three reps in reserve, no fatigue carried into your climbing.
Common mistakes
- Going to failure. Stop with two or three left. Maintenance work that makes you tired has failed at its job.
- Adding sets. Three or four. That’s it.
- Dropping it entirely during a hard block. That’s how strength quietly disappears over eight weeks.
How to progress
It isn’t meant to progress. Keep the load where it is and let the climbing do the building; when the block ends, go back to a proper strength session.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Power Endurance Keep your power through one hard move after another.
- Endurance Climb longer before you pump out, by moving efficiently.
- Performance Peak for a trip or a comp: focus, reading problems, trying hard.
- Deload Train less, let your fingers recover, keep moving.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.