Hangboard 1.0.0

The Hangboard Routine Management Application is designed specifically for rock climbers and follows the protocols set forth by Mike Anderson in "The Rock Climber's Training Manual," catering to beginner, intermediate, and advanced training stages.

Prerequisites for using the app include:

1. Access to a Trango Rock Prodigy split hangboard or another compatible board.
2. A climbing harness with a mechanism for adding and removing weights (pulleys are recommended).
3. An understanding of hangboarding; reading Anderson's book is advisable for foundational knowledge.
4. Installation of the app on a smartphone or tablet.

To begin your workout:

1. Familiarize yourself with the app before heading to the gym. The Home tab allows you to navigate back to the main menu, while the Settings tab enables you to select your board and default workout program.
2. Select the large green button to initiate the beginner program, or opt for either the intermediate or advanced workouts as desired.
3. A 20-minute warm-up countdown will commence. Proper warm-up is essential for safe hangboarding; do not rush this phase.
4. You may pause the timer at any point, revert to the beginning of the current phase, or advance to the next phase as needed.
5. The rewind button (leftmost) will return you to the previous grip; the fast forward button (rightmost) will advance you to the next grip.
6. For each grip selected, you will complete one or more sets. The app includes recommended protocols from Anderson's manual: one set per grip for beginners, two sets for intermediate, and three sets for advanced users. Each subsequent set for intermediate and advanced levels involves adding 10lbs and 20lbs respectively.
7. Each set consists of alternating between hanging on and off the hold. In the beginner routine, this entails ten seconds of hanging followed by five seconds off, repeated across six or seven reps.
8. Following each set, you receive a three-minute recovery period. This time can be utilized to record performance data from the completed set and make necessary weight adjustments for upcoming sets; supplemental exercises can also be performed during this recovery phase.
9. The app includes preset defaults that should be customized during your initial workout session:
a) Grip - click the pencil icon next to the grip name to select an alternative grip. The image icon provides a visual layout of the hangboard. b) Weight - adjust the weight by clicking the +/- buttons, ensuring that you reach failure at the end of your final rep in the last set.
10. Upon completing a set, document your performance by entering:
a) Last successful rep - input the highest rep successfully completed without error. b) Baseline weight - if a set is completed successfully, increase your weight in subsequent sessions. The app retains this information for future reference. c) Use the arrow in the upper left corner to navigate back to the exercise screen, allowing recovery time to continue counting down.

User feedback is welcomed; please share your experiences, report bugs, or suggest features for improvement.