Yeah that’s what I mean, like I just can’t apply any force when I grip.
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Grip strength is a very good indicator of recovery. Mine completely tanks when I’m overreaching and it’s what I use to tell me to back off a bit. It’s not the forearms that give out either, it’s hand strength.
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Fuck the hands, the rest of my body was 100% ready to swing. It’s like when a broken pinky toe prevents you from squatting
Bullshit. Lack of grip strength is correlated with CNS fatigue. This is even more confirmed from a lack of muscle soreness in your forearms.
You will never be successful if you don’t learn to take time off. You have all of t-nation feeding you knowledge and experience and you still show an inability to use it.
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The hands won’t let your body do what it’s not ready to do.
My hands are seriously pissed. holding chopsticks at lunch hurt…
Ballance kiddo. We don’t want to see you hurt yourself.
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If my hands still refuse to cooperate tomorrow, should I just suck it up and accept the slower time?
I’d take a day or two totally off and try to recuperate. If your hands hurt like that your CNS is royally pissed and you need to listen to it so that you can get back on track. Standing still for a few days is a lot better than regressing.
Could the hand pain be a form issue/ novelty with kB training since I never had grip issues when running powerlifting routines
How many times in powerlifting training did you do 500 reps of grip intensive work?
Just to be clear, what are we talking about here? Does your grip feel weak or stiff? Is there pain or soreness? And where?
My instinct is just that you’ve fried your grip, because everyone I’ve known do the challenge finds grip to be a limiting factor. You may have also fried your CNS, but I’m no expert on that so I couldn’t tell you. The cure for either is rest, fluid and calories.
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Very likely not a form issue, but there’s a chance it’s because you’re doing something new. I’d say it’s a much higher chance that it’s because you’ve torqued your nervous system though.
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Both
Both for hands, nowhere else
Is there a way to get around that without stopping the challenge. I’m questioning the cns thing though because heavy lifting didn’t affect me like this
I don’t know what the CNS is. I do know that everyone I know who’s done this challenge end to end finds grip gets hit very, very hard. Even ex climbers like myself who never struggle with grip in other situations, find it challenging.
You need to rest. I don’t know how long for, I guess you’ll have to find out. The good news is that if it’s just fried grip, the cure is food, water and rest. If the problem is CNS fatigue (whatever that is), the cure is food, water and rest. Whatever the issue is, the cure is the same.
This sounds bad. How long between this and your session?
FWIW, as someone that beats their grip to shit twice/thrice weekly and just recently came home from a climbing session such that every thumb tap on the phone to reply here causes a “sensation” in the forearms it is of course possible to either/and/or
- Be overworked systemically → less capable to express capacity (regardless of whether or not you feel primed and ready to go mentally - it’s possible to you’re just very sensitive to adrenaline and given how sensitive you are to caffeine that wouldn’t surprise me). Colloquially, CNS-fatigued/fried/…
- Local fatigue, i.e. your grip wasn’t good enough to hop into this without becoming overworked and now needs to recover.
As @dagill2 said, the recourse in either case is essentially the same. Do what needs to be done to recover.
As a long term strategy it may behoove you to acquire some markers as feedback for how recovered you are. This shouldn’t be limit tests. I’ll illustrate with two examples,
I have some grippers that is nowhere near a max effort for me to close, but if I require any strain whatsoever to close the heaviest one I know I need to dial it back for 7-14 days.
I always climb the same warm-up route. If I feel like a primary swinging between ropes, I go all out that day, if I feel okay I do an okay session and if I slip or make mistakes I dial it way back by mostly focusing on the other climbers. If this was a solo activity I’d go home
I always warmup with the same mobility complex before a weight lifting workout. If my breath is laboured and my heart rate gets elevated, I either have a respiratory concern so I do lower reps, or I’m fatigued (I can tell the two apart) and then I just do my main working, some lights pump work and leave and go eat the same meal as I otherwise would.
I consider it akin to early warning systems. I don’t think many people have these, or are as conscious (and instead opt for intuition) but after finding that I’ll train myself sick, injured or depressed over and over again it was time to wisen up. YMMW.
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I use the exact same method (not necessarily to dial back 7-14 days but at least that day)
Anna will do whatever possible to exercise more and eat less. I don’t know why but that’s the way it is. I don’t think people telling her to take time off has any effect because it’s not the answer she wants to hear. I guarantee tomorrow she’ll push herself with another strenuous workout, and again the day after that, and again the day after that …
All right, here’s the deal:
Firstly, ask yourself the hard question: do you actually want to do the 10k swing challenge, OR do you just want a sneaky way to get extra conditioning in since everyone has been yelling at you to drop conditioning? If it’s the latter, then do what ever you want. However, if it’s the former, then run it as Dan John wrote it, which means no more sessions on your off days. NONE.
Secondly, if you’re interested in developing bodyweight skills such as 1-arm push-ups and pistols, instead of doing them on your off days, use them as your strength movements between swing clusters. I would also find heavier weight for things like goblet squats and rows. Remember: the strength movements should be tough at the start of the challenge and easy by the end. But the weight shouldn’t change. For 1-arm push-ups, I would do them on an incline to reduce the amount of your bodyweight.
I would also strongly discourage you from reducing the rest times beyond the minimum 30 seconds/3 minutes between clusters/sets until ALL sets are becoming easier.
Your grip issue, as others have stated, can almost guaranteed be tied to poor recovery.
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yes. I’d been wanting to do it for a while, but never had the opportunity since my deadlift goals were more important. Now that the gyms are closed, I decided to jump on
I wish…
I only have a 25lb kettlebell
They are getting easier for conditioning/muscles (the three rounds I did took 5.5min each this morning, the first 2 days, they took 6)
I’ll try this
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In this instance, adding reps is fine then, I suppose. But stick with the rep scheme that Dan suggests for dips (I think it’s a 2/3/5 scheme?). Focus on making the movement as crisp and clean as possible. The focus is the swings, not the in between stuff.
Until your grip catches up to the rest of you, take it easy.
Rest day
Hands don’t hurt anymore but grip still weak
Technically today’s a rest day anyways (2on 1off)
Hopefully tomorrow will be better
Weighted vest walk: 50min easy
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