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We Train Together Episode 4:
Endurance Training Cycle
Objectives of this third training cycle (duration 1 month)
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Developing your endurance qualities
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Technical work for the period of realisation of your projects
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Muscle strengthening and rebalancing to avoid injuries cycle
"The motto of the cycle: Every day is a new chance to get there."
Two training programs to choose from:
Training program No. 1
=4hrs 30 mins/week
<<Get to the essentials and progress in a very short time>>
Training program No.2
=9hrs/ week
<<Organise yourself effectively for successful training>>
One cycle, 4 training sessions:
1
Climbing session:
Technical/ Endurance
Duration:
2hrs 30 mins
Gym/ Rock
See details below
2
Prevention session
<<Lower body>>
Duration:
30 mins
Home
See details below
3
Climbing session:
Specific Endurance
Duration:
1hr 15mins
4
Active Flexibility
Duration:
15mins
Gym/ Rock
Home
Non-detailed session: To be carried out independently
Session 1 Details: Climbing Session- Technical Endurance
1
Climbing session:
Technical Endurance
Duration:
2hrs 30 mins
Gym/ Rock
See details below
Warm-up details:
1. Cardio warm-up, for example, jogging or skipping rope [2 min]
2. Joint warm-up [3 min]
3. Muscle warm-up with resistance bands [3 min]
4. Easy climbing then gradually increase the intensity [12 min]
5. Maximum level climbing [5 min]
Following the warm-up, you can choose a bouldering session or a lead session!
Details on the lead session (indoors or on rock)
Exercise no. 1: « Twist to top » [30 mins]
Start by selecting all the « tricky » boulders at the gym, or crag, if you climb outdoor, within your level. During the first half hour of your lead session, climb freely in these technical routes which are, most like, low overhang profiles.
Exercise no. 2: « Soft or hard ? » [20 mins]
Get two pairs of climbing shoes, one soft and one hard. In 2 routes, with different styles, perform one attempt with each of your pairs of climbing shoes…So
Exercise no. 3: « Click to clip » [20 mins]
In 2 routes of your choice, a grade and half below your redpoint maximum level, each quickdraw must: be clipped, then unclipped and clipped againusing the second hand.
Rest time between 2 routes: 10 minutes
Details on the bouldering physical training session (40 minutes)
Reminder of exercise no. 1 of episode 3 :
Hanging with both hands.
Hang with two hands, with no feet, on two smallest possible holds.
Reminder of exercise no. 2 of episode 3 :
Extreme movement one foot on the wall.
Starting position: Two hand holds and one foot hold of your choice. The goal is to grab a hold above you (= perform one extreme movement) and stabilize yourself for 3 seconds on it.
Details for the lead physical training session (40 minutes)
Reminder of exercise no. 1 of episode 3 :
Hanging with both hands
Hang with two hands, with no feet, on two smallest possible holds.
Adjust the difficulty of the exercises
What if the exercise is too hard?
Exercise 1: Choose bigger hand holds or put one foot on the wall
Exercise 2: Choose bigger hand holds or perform the movement by putting both feet on the wall
What if the exercise is too easy?
Exercise 1: Choose smaller hand holds or add a weight of 1 to 3 kg
Exercise 2: Choose smaller hand holds or perform the movement with no feet