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Women: How do you train?
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fyreflii


Oct 1, 2003, 3:28 AM
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Women: How do you train?
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Females have very different physical and mental builds than males do, and though there is a plethora of information on this site about the climber's workout by men, what do you women do to train when you can't get to the crag?

How do you go about using weights/machines to enhance your climbing?

What type of foods do you find make you feel good throughout the day?

As for me, I'm trying to figure out how I can keep myself in decent climbing shape when the only actual climbing I can do is on weekends. I have a membership to the campus gym, which offers plenty of weights, machines and cardio as well as yoga and circuit classes.

I would greatly appreciate any advice and/or ideas!


maculated


Oct 1, 2003, 5:04 AM
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Re: Women: How do you train? [In reply to]
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I don't train neccessarily for climbing, but in general. There are ways to be in good shape in terms of strength and ability, but nothing keeps you in top shape like building and repeating engrams (muscle memory) for climbing.

That said, here's what I do and why:

Weights: I am a very strong young lady. Farm stock and good meat eatin' stock in my background. I build muscle just thinking about it. I also choose to capitalize on this and carry as much weight around as possible. No trips to the car for grocery, I carry all eight bags, etc.

But, if I am feeling like I need a little toning, I forgo weight machines for the most part. To me, weight machines and free weights are equivalent to the difference between running on a path and running on the beach. Both time you're running, but in the latter case, you're building more skill sets than just training muscles. More balance, more involvement with less isolation. I think that's a good thing if you're looking for strength and toning rather than aiming at a particular muscle.

That said, take light weights at first and grab a bench. I don't know names for things, so if you want, I can describe, but that's all you really need for a complete workout.

Cardio kicks much butt for approaches and sustained climbing. Running, swimming, biking, etc for long periods of time is great.

Throw in push ups, pull ups, GOOD, correct crunches (you should only need to do 25 to feel it).

Diet: I worry more about caloric intake than anything else. Then I try to make sure all my foods are whole and nutricious. I stopped drinking juice and soda and just go for water or flavored water stuff like Crystal Light or Emergen'C (I use the glucosamine one as I have weak joints). I eat as many vegetables as possible and try to plug in protein where apt. Avocados with cottage cheese, sprouted wheat bread, protein shake, fish at least weekly. Fruit is usually my only sweet, but I allow myself stuff like ice cream if I really want it.

It gets extremely easy to completely cut out junk food out of your diet. I used to love crackers and cookies, etc and now I have no appetite for them EVER.

Now, having said all that, I am physically capable of climbing 5.10/11 in the shape I am in. Doesn't mean that my skill set allows me to unless I am in regular practice. If you're aiming for 5.9 and below, though, you'll sail on a regimine like mine.


fyreflii


Oct 2, 2003, 8:36 PM
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Thanks for the great advice!


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