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We Train Together Episode 1:
Recovery Cycle Post Lockdown
Objectives of this first training cycle (duration 1 month)
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Find your bearing in climbing after the lockdown break
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Prepare your body for the next development cycles
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Find a regular training pace
"The motto of the cycle: Don’t dream your life, live your dreams!"
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:
Physical work
Duration:
2hrs 30 mins
Gym/ Rock
See details below
2
Body tension session
Duration:
30 mins
Home
See details below
3
Climbing session:
Tactical work
Duration:
1hr 15mins
4
Passive Flexibility
Duration:
15mins
Gym/ Rock
Home
Non-detailed session: To be carried out independently
Session 1 Details: Climbing Session- Physical work
1
Climbing session:
Physical work
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 bouldering session (indoors or on rock)
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Choose 3 boulders one grade below your redpoint maximum level
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After a climb move by move, try to send the boulder, allotted time 20min/boulder
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Minimum 3 minutes of rest between each attempt and 5 minutes between each boulder
Details for the lead climbing session (indoors or on rock)
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Choose 3 routes one grade below your redpoint maximum level
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After a first ascent with stops to understand the moves, try to send the route
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Minimum 12 minutes of rest before your attempt
Details of the boulder physical training
Climbing with pre-fatigue:
In a basic boulder, two grades below your maximum level, perform the pre fatigue exercise, then 15 seconds rest and one try on the boulder. The goal is to send the boulder despite the fatigue handicap created at the start.
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Exercise 1: Pull-ups on the starting holds | Objective: Do 10 pull-ups
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Exercise 2: Hanging on starting holds | Objective: Hang for 10 seconds
Details of the lead physical training
Climbing with pre-fatigue:
In a basic route, two grades below your maximum level, perform the pre-fatigue exercise, then 15 seconds rest and one try on the route. The goal is to send the route despite the fatigue handicap created at the start.
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Exercise 1: Pull-ups on the starting holds | Objective: Do 10 pull-ups
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Exercise 2: Hanging on starting holds | Objective: Hang for 20 seconds
To be done 2 times in a row
Adjust the difficulty of the exercises
What if the exercise is too hard, if I can’t do 10 pull-ups or at least hang for 10 seconds?
1. Choose bigger starting holds
2. Help yourself by putting one foot on the wall
3. Use a resistance band to lighten your weight
What if the exercise is too easy, if I’m not at my limit after 10 pull-ups or 20 seconds hanging?
1. Choose smaller holds
2. Add weight to make it harder
Demonstration video
Webseries Episode1: Climbing Session- Physical work
Session 2 Details: Body Tension
2
Body tension session
Duration:
30 mins
Home
See details below
Course of the session
1. Warm-up: Try out the exercises for about 10 seconds [3 min]
2. Body tension session: Perform 4 circuits [24 min]
3. Calm down: Relaxation on the ground [3 min]
Time Management
- Duration of an exercise: 45 seconds
- Rest between two exercises: 15 seconds
- Rest between two circuits: 2 minutes
- Number of circuits: 4
