Power Endurance Training: 4x4s

Power Endurance Training: 4x4s

If you climb hard (and especially if you boulder), you should really care about power endurance. Power endurance is the ability to sustain strength and power for a long period of time. If you try a route with about 5 difficult dynamic moves of similar toughness, but you can only do the first couple, this is probably your P.E. failing you…

DIY Training Pulley System

DIY Training Pulley System

I’m pleased to announce the beginning of my #tryhardthursday blog post and video series! Every Thursday I vow to publish a post and a video regarding something climbing related. Suggestions are welcome. Stay tuned for the sickest amateur videos I can offer. 🙂

Okay, so I’m starting off with something that is a bit boring, but only because this device will make it into many future videos. I mean, it’s a cool device. But don’t worry, future videos won’t be DIYs.

My Climbing Training Regime – August 2016

My Climbing Training Regime – August 2016

My climbing has improved SIGNIFICANTLY with a solid training regime. If you want results, you’ve got to be strict about your nutrition, exercise and rest!

I don’t think I’ve ever made a post about my training in particular. Personally, I work best with writing out a plan to follow, even if I don’t refer to it everyday. Just the act of writing it down on paper brings it to life and reminds me that I can’t modify or eliminate things as I please. It’s there, and it’ll work as long as I stick to it!

I’ve been working a lot on my power, so you’ll see lots of pull ups and tricep dips. Power is definitely my strength, but I want to build it up as much as I can before I move on to the next phase of my training, power endurance, in a couple of weeks. That phase will be a challenge because I find I run out of gas quite fast on a route, despite recovering quite quickly and typically starting off strong. So, with that in the future, I’m enjoying my power for now 🙂

Training – Power Phase (July – mid Aug.)

Deep stretches twice a week and after climbing.

Monday

  • Cardio (run or bike)
  • Weighted pull ups: 4 reps x 3 sets @ 34lbs
  • Jump Squats: 10 reps x 4 sets
  • Tricep dips (unweighted): 15 reps x 3 sets

Tuesday

  • Weighted finger strength (crimps, small crimps, slopers, pinches)
  • Core
  • Climbing – beta practice

Wednesday

  • Cardio (run or bike)
  • Weighted pull ups: 4 reps x 3 sets @ 34lbs
  • Jump Squats: 10 reps x 4 sets
  • Tricep dips (unweighted): 15 reps x 3 sets

Thursday

  • Weighted finger strength (crimps, small crimps, slopers, pinches)
  • Core
  • Climbing – beta practice

Friday

  • Cardio (run or bike)
  • Weighted pull ups: 4 reps x 3 sets @ 34lbs
  • Jump Squats: 10 reps x 4 sets
  • Tricep dips (unweighted): 15 reps x 3 sets

Saturday

  • MUCH NEEDED REST!

Sunday

  • Cardio (run or bike)

 

Climb on xx