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Antagonist tissue prep

1-2 easy rounds of push-ups, band press-downs, wrist extensions, and external rotations.

Slot
Warm-up
Focus
Stability
Time
8 min
Intensity
Low
Injury risk
Low
Intervals
2 rounds
Equipment
Resistance band, Floor space

How to do it

Do 1-2 easy rounds of: 10 light push-ups, 15 triceps press-downs with a resistance band, 15 wrist extensions per side (palm down, lift the back of your hand against a light band or weight), and 12 external rotations per side (elbow at your side, rotate the forearm out against a band). Keep it light - this is preparation, not a workout.

Who it’s for

Anyone who wants their elbows to last. Eight easy minutes of pushing and wrist work before climbing balances what the session is about to do to you.

Common mistakes

  • Making it hard. Light. Preparation, not a workout. If your triceps are pumped, you’ve overdone it.
  • Skipping the wrist extensions. They’re the part most likely to keep your elbows quiet, and the part everyone drops first.
  • A heavy band for the rotations. Light enough that twelve reps stay slow and controlled.
  • Only doing it when something already hurts. By then it’s rehab, and it takes much longer.

How to progress

Add the second round, then keep it there. If you want to build the antagonists properly, that’s a separate strength slot later in the week: this one stays easy so it doesn’t cost you anything on the wall.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • 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.

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.