Toes 2 Bar Program Results

Toes 2 Bar has always been an exercise I have never felt comfortable on, especially doing reps of anything over 8 in a set. As outlined in Toes 2 Bar Program, set myself 6 different sessions to do, aiming to get about 2-4 sessions done a week of the program over 8-12 weeks.

Toes 2 Bar was an exercise that I felt did not really contribute to huge muscle soreness, or really destroy a muscle group for my workout so I was able to do these pretty consistently most weeks.

The goal was to increase the amount of reps I could do, not only in one set but multiple sets. I put these in at the start of my workouts, after my warmup so I was relatively fresh. I got almost five sessions done of each of the sessions before I stopped. I felt a bit burn out and ready to change from these. Setting a 10 weeks cap I the future should help this.

After 27 sessions across about 10 weeks, here is what happened:

  • Max set of unbroken toes 2 bar: 18 –> 29
  • Max reps in 1 minute: 18 –> 30
  • Max sets in repeating minute efforts (1 minute on, 1 minute off for 6 mins)
    • 18/16/14 –> 30/ 19/ 15
    • Increase of 48 reps to 64 reps

 

My Conclusions:

  • My stamina in the toes 2 bar improved dramatically. There was a 33% increase in the amount of reps I could do in 3 minutes
  • I could do longer unbroken sets. My max unbroken set improved by 61%
  • Keep to four efforts for each session, should take about 10 weeks
  • The constantly varied session allows you d to the program without a deload for a decent amount of weeks.
  • Biggest gain was not the max set but the gains across multiple efforts and high volume sets
  • Definitely something I will revisit in the future, potentially closer to the open.

 

Results are seen below:

Session 1: Max Unbroken

Session 2: As many unbroken sets as possible of a chosen number (inn brackets)

Session 3: AMRAP 1 min on/ 1 off x3

Session 4: Every 15 seconds certain amount of reps (reps I brackets)

Session 5: EMOM for 5 minutes

Session 6: Starting at 1, build up by 1 each time of unbroken sets, 5 minute cap

Session

2

3  

4

5

6

First Effort 18 – 17/04 7(6) (42) –  18/16/14 (48)  4:45 (3) (57)-  8 -(40) —  Finished 9s (45) 
Second Effort 22 – 5/05 9.4 (6) (58) –  23/ 19/ 16 (58)  5:00 (3) (60) – 19/05 – go to 4 10 – (50) –  Finished 10s (55) 
Third Effort 26 – 31/05 10.1 (6) (61) – 1/05 25/20/16 (61)  2:30 +2 (4) (42) 12 – 7 on last (55) 10 + 7 (63)
Fourth Effort 26-18/06 9.5 (7) – (68) –  28/22/16 (66)  3:30 +2 (4) (58)  12 – 8 on last (56)  10+8 (64) – 
Fifth Effort 29 – 18/07 9.6 (7) – (69) –  30/19/15 (64) 

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