25 caving ladder ascents with the 30# vest
1-3 min rest
Why 25? My goal was to determine the best technique for climbing the ladder. This meant employing every possible technique I could conceive of and exhausting my muscles so that technique was the default factor that determined success. It takes ____ repetitions to cut deep enough grooves in the gray matter and strengthen the neural connections? The answer is however many reps it takes to achieve proficiency is what I will do. It took about 20 to determine that a double reverse grip coupled with a toe to toe climb was the most efficient. After 20 I had already reached my peak and became less efficient.
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Where's the caving ladder from and is there a difference between that and a Bachar ladder?
ReplyDeleteA caving ladder is used by military or otherwise for shipboarding. It's lightweight, easy to carry, and easy to hook. The Bachar ladder is more of a recreational climbing ladder that comes in a variety of different configurations. The caving ladder is aluminum with steel braiding. The Bacher ladder is made of rope. For our purpose just get what you can. You should be able to achieve your mission with either one. Just make sure you have plenty of height to make it worth the while.
ReplyDeleteThanks for the info. It looks like you've got 25' or so in usable height where as we've only got 15' to deal with. I thought about hooking it to the ground and hanging it at a 45. Then coming from the ground with feet and hands at first and possibly switching over to just hands.
ReplyDeleteIf you don't have the height then it's not worth it. A better idea is what we did at CFJAX. We hung it horizontally and then hung an assault ladder to the jacob's ladder. A formidable task was to ascend the assault ladder and then go down and back in reverse and then descend the assault ladder. The ladder was attached with various lengths of rope so it was uneven and unstable. In the beginning we used the wrong type of rope so various pieces would frequently break while in use. It added realism to the training.
ReplyDeleteI think you’ll find this new tool useful. The caving ladder develops coordination and balance, especially when suspended without the support of freeboard or a conex. Is the ladder anchored to a hard-point on the deck? It'll be an interesting element at the tail end of a harsh metcon. I’d work climbing from the front and side of the ladder, each position requires a slightly different coordinated movement, particularly with the feet. Have you considered trying some different techniques? Caving ladder L-sit climbs would be interesting.
ReplyDeleteThese are all good ideas. Anchored or not depends on the goal. I think anchored is good for exploring new techniques and incorporating into wods but then unanchored for testing the new techniques. It's important to know when to employ one particular technique over another one. It would be ideal to have a pull up bar at the top or some other validation task.
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