Rope Climb OAC carryover

Hi all,

For those of you who have completed foundation, or af least made significant progress, I'm very curious about the carryover from working the rope climb to weighted chins/the OAC.

Before i began foundation I was working towards the OAC pretty agressively, although most likely improperly, as I eventually had to stop due to excessive elbow/shoulder tendonitis that began to interfere with even s

Rope climbing is the best way to prepare the shoulders and the elbows for the one arm variation. actually i am on the last 3 elements of F4 for what concerned rope climbing and i've discovered to posses 1 rep of OAC with right arm. fortunately i'm correcting the disparity between the arms with the current element

Hardy Evans said:

Before i began foundation I was working towards the OAC pretty agressively, although most likely improperly, as I eventually had to stop due to excessive elbow/shoulder tendonitis that began to interfere with even s

I'll tell you this much:  You'll be able to train for OAC effectively without injuring yourself.

Rope climbing may (or may not) allow you to directly achieve a one arm pull-up, but it is a crucial step along the way.

I achieved one arm pull ups on both left and right sides without preparing thoroughly—I had just been climbing a lot and training parkour movements. One day I tried it and found I had the strength to complete a rep on each side with good ROM. But my ad-hoc preparation wasn't enough, and the strain was too much for my tendons. I was out of commission for a long time while they healed. Be slow and methodical. Heed coach's guidance and master the rope climb first.

You will figure it out when you get to the rope climb PE that has you doing one arm chin negatives. Until then, don't worry about it and keep working hard to complete your workouts.

I have about a half Rom oac (to 90 degrees) each side having never trained it, and I've not quite finished f3 RC yet. I can certainly see having a rep or two when Im training those f4 elements in earnest.

Don't really mind tho; i think of oac as more of a party trick next to rope climbs and cirques these days. There was a thread a while back in which coach remarked on his high hopes for oac carryover to ring str, but it didn't pan out that way-- consistently the best at cirques had the best maltese iirc. The verdict was that its a bit like picking up a Vsit 'for free' en route to the much more difficult and productive manna.

Personally i was surprised as i figured oac as hard as it gets without weight, but glad because rope climbing is much more fun than low rep oac drills imo

Jon Douglas said:

I have about a half Rom oac (to 90 degrees) each side having never trained it, and I've not quite finished f3 RC yet. I can certainly see having a rep or two when Im training those f4 elements in earnest.

Don't really mind tho; i think of oac as more of a party trick next to rope climbs and cirques these days. There was a thread a while back in which coach remarked on his high hopes for oac carryover to ring str, but it didn't pan out that way-- consistently the best at cirques had the best maltese iirc. The verdict was that its a bit like picking up a Vsit 'for free' en route to the much more difficult and productive manna.

Personally i was surprised as i figured oac as hard as it gets without weight, but glad because rope climbing is much more fun than low rep oac drills imo

Well that's certainly encouraging, thanks for the input. Part of the reason I'm so set on the OAC is because it's the only goal that I set for myself about a year back that I have yet to meet. I also have a few friends who can do it and so of course that just inspires jealousy

And forgive my ignorance, but what's a cirque?

Hardy Evans said:

And forgive my ignorance, but what's a cirque?