Скачать или смотреть Increase your hanging time in about 5 weeks.

If you have spent any time in the movement space, then you have probably heard about the benefits of Brachiation, aka “Hanging”. This is where one will grab onto a bar, tree branch or gymnastic rings and hold themselves overhead without their feet touching the ground.

Now it's not a magical cure-all as some make it out to be, but it can be an incredibly beneficial practice to incorporate into your physical training.

Well we have come up with this simple program, that's designed to Increase your hanging time in about 5 weeks. Check it out below.

Hang Tough

1. Max-Test your two arm hang in time
Pick a day you feel fresh and find a bar, rings or whatever. Then, start a timer to see how long you can hang before you have to let go of the bar.
Record the time in seconds . Example: 3 minutes = 180 seconds

2. Find your Start Training Time (STT)
Convert Your Max Hang time into seconds and take 70% of that number as the Start Training Time (STT). Example: 180 seconds x 0.70 = 126 for STT
Take 10% of the STT as a Drop set subtractor and round up to the nearest 10th Example: 126 x 0.10 = 12.6 Rounded up = 13


5 week training Schedule

Add 2 or 3 hang sessions a week with the following progressions.
Rest long enough to complete each set. It should feel easy, if not, rest more. Make sure to complete all 4 sets.

Example: 180 second Max Hang Time
STT = 126 seconds
Drop Set Subtractor = 13
All bolded numbers are in seconds and each constitutes a “set.”

Week 1 126/113/100/87
Week 2 139/126/113/100
Week 3 152/139/126/113
Week 4 165/152/139/126
Week 5, take several days off - retest max hang again

This is an extremely simple program that you can repeat several times in a row. If you decide to repeat it, change the grip you are using to keep yourself from overloading the same line of tissue. To make continual gains make sure you are expanding your tissue’s capacity with progressive mobility training.

If you’re interested in increasing your hang time and it’s a safe decision for your body, give this program a shot.
If you enjoy content like this, please let us know in the replies and refer our newsletter to a friend.

Our Learn Mobility Programs
Mobility Membership https://learnmobility.samcart.com/pro...
Build Your Own Body - https://learnmobility.samcart.com/pro...
Spine Class Pack https://learnmobility.samcart.com/pro...
Train The Upper body https://learnmobility.samcart.com/pro...
Train Ankles & Feet https://learnmobility.samcart.com/pro...
Hip/Spine/Shoulder Class Pack https://learnmobility.samcart.com/pro...
Kinstretch En Espanol https://learnmobility.samcart.com/pro...
Virtual Coaching & Programming https://learnmobility.samcart.com/pro...

Until next time,
Keep Movin and Groovin