Parfenov Training

Repeaters

Hangboard

Repeaters

Repeaters increase endurance using submaximal weights and limited rest intervals. Use three grips: one open-crimp, one half-crimp, and one open-hand/pocket/pinch. You should have no issues hanging onto these grips for upwards of 20-30 seconds. For each grip, you will have the following work/rest structure:

7s hang/3s rest

7s hang/3s rest

7s hang/3s rest

7s hang/3s rest

7s hang/3s rest

7s hang/3s rest

To start, perform one set for each grip and rest 2-3 minutes between grips. Do this workout 1-2 times per week and progress by either increasing the number of sets, decreasing edge size, or adding weight. Remember, we are shooting for RPE <7, meaning you should have at least 3 seconds left in the tank at the end of each set. You can also play around with the work/rest structure:

10s hang/50s rest

OR

10s hang/20s rest