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clandestino
Dec 14, 2004, 7:42 PM
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Registered: Jul 2, 2003
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I am stuck currently at cca 12b plateau so i've made decission
to start training ...
I am working on a plan ... and i would like to know what other's
microcycles look like ...as in:
Low-MOderate-High-Low-Mod-High-Rest ....or
Mod-Low-High-Low-High-Rest ....or
High-Low-Mod-Rest ...or...
really appreciate your input ...
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toejam
Dec 14, 2004, 8:48 PM
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Registered: Sep 24, 2002
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Hahahaha that one nailed my funny-bone.
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collegekid
Dec 14, 2004, 9:33 PM
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You should look into buying a book like "training for climbing," or search google with "training for climbing".
There is a whole wealth of information out there.
edit:
I'm currently doing hard-med-rest-hard-med-rest, where hard days involve strength training (hang board and weights) and medium is simply climbing (below my redpoint level). I read in a magazine that the Huber bro's were following schedule like this, doing strength excercises, followed by a day of climbing, followed by a rest day.
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milk
Dec 15, 2004, 1:28 AM
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Registered: Jun 16, 2004
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i normaly use up down left right up down left right A B A B select start
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anykineclimb
Dec 15, 2004, 5:27 AM
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Registered: Mar 30, 2003
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Super Contra!!!!!!
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jcr
Dec 15, 2004, 7:04 AM
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Registered: Feb 17, 2004
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:cry: I wish I could climb 512b....... siiiiiiiigh :roll: ................ someday, sooomeday.............
JC
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forkliftdaddy
Dec 21, 2004, 1:15 AM
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Registered: Jun 3, 2003
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i don't climb 12b -- gotten somewhat close on a 12a or two and sent a few easy 11 trad lines -- but like the interval training theory.
how long of a microcycle are you trying to create? how many days?
do you need to work it into a workweek or school schedule?
are you trying to train by going climbing on the weekends?
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brad84
Dec 21, 2004, 1:18 AM
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Registered: Oct 18, 2004
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minibikes & super contra!?!??! too many childhood memories all the sudden coming back........................./nostalgic/.................
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tyson16v
Jan 6, 2005, 9:53 AM
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try this for 3 weeks. and trust me when i say it works. it is part of a periodization cycle that i have been running.
monday: 45 min warm up on easy ropes
1 hour hard bouldering
45 minutes of maximum strength (power) drills
1 last hour of bouldering
tuesday: 45 min warm up bouldering
45 min-1hour of hard ropes (redpoints, working hard routes)
finish the work out with a power endurance circuit
wednsday: rest
thursday: same as monday
friday: make this a hard rope endurance day. like pyramids, up downs, route into route, etc.
saturday: rest
sunday: 1.5 hrs rope climbing into 1.5 hrs bouldering with friends.
then go ahead and repeat for a total of 3 weeks. the max strength days should involve weighted pull ups and one arm drills and weighted finger board stuff. you should have a circuit of about 4 drills that you can do 3-4 sets in about 45 min - 1hr. make sure that you are using enough weight so that you are only doing between 3-6 reps per pull. higher intensity and less volume.
also make sure you are doing cardio and as well core work outs (levers, abs of all different kinds). diversity is key.
now keep in mind this should be the first month of a 4 month mega cycle.
after the first 3 weeks, make sure you rest for 1 week, meaning no training, just climbing and running and stetching and abs. then you can make up the next three weeks, and so on and so forth. see what works for you and mix it up each macro cycle. make sure your power days are at least two days apart (ie monday, thursday). if done right, this first month will make you feel weak, but you then will have the gains you are looking for in the next couple of months. dont forget technique though. have fun.
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mmckinney
Jan 6, 2005, 12:33 PM
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Registered: Jan 10, 2004
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LOL
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