Topic: Best way to train for multiple one arm chin ups?

[MedvisP]

I did a full one arm chin up recently (yay), and now I'm wondering what the best way to train for multiple one arm chin ups is. Oh and I also climb for 4hours/day 3days/week.

Current schedule:
M: rest
Tu: 4-5 hours of climbing
W: Dumbbell rows (to target lats, improving lock off strength/front lever strength), V-sits (weighted)
Th: rest
F: 4-5 hours of climbing
Sa: rest
Su: 4-5 hours of climbing

I'm willing to replace one of the climbing days with a strength training day if needed.

[Steve Low]

Work singles with rest up to 5-8 with 5 minutes rest between sets

Then you can start decreasing rest times between sets, usually by 30-60s over a bunch of workouts

Once you get to around 60-90s rest, you can usually do a couple of doubles with full 5 minutes rest. The finish off with singles.

Then try to go for all doubles. Then decrease rest time again,

Basically, it's counterbalancing intensity and accumulation against each other... I worked up to 3 sets of 4 OACs on each arm doing this

[MedvisP]

Seems pretty straightforward, thanks. Do you know how long it took you to do your first double after achieving one OAC?

[Steve Low]

Don't remember exactly... you can check my training logs it's in there somewhere.