Good afternoon, hope you are all enjoying the sun this weekend!
A new thread is posted each week on Sunday for anyone to jot down their previous week's activity. UKC fitclub is a rich community with posters sharing their goals, noting successes and failures and offering support to those struggling to maintain motivation. Anyone interested in starting is very welcome to join, but to get the most of UKC fit club you should aim to post each week, every week, however little or much you have done. By making such a regular public record of your activities and by restating your goals every week this new habit will hopefully improve your training habits and drive you towards achieving your goals whatever the level of your chosen activity.
For those wanting to find out more about training for climbing a number of physical training articles are linked here:
http://www.ukclimbing.com/forums/t.php?t=274502
The following training article by Alex Barrows gives an excellent breakdown on training the four main "energy systems" specific to climbing:
http://alexbarrowsclimbing.blogspot.com.es/2014/02/training-for-sport-climb...
Last week’s thread can be found here:
https://www.ukclimbing.com/forums/t.php?t=663550
AJM: good to hear you are back on the hang board and still getting stronger!
mattrm: stripping wallpaper has got to be good for those shoulder and back muscles!
hms: have you got specific goals for this trip (apart from hoping your husband enjoys the climbing) or just seeing how it goes? Also please note that pictures/videos of crag snakes win fitclub prizes…
AlanLittle: see following post (too much to fit into this comment)
Lancer: Nice to see you getting out onto the rock and feeling good
Just Tintin: Congratulations on the double grade jump!
annak: Excellent work on both the grade and changing your normal approach!
guy127917: head up
biscuit: Good to see an achievable goal- did you formulate a killer rehab routine? Hope the exams are going/went well!
hokkyo: Great work keeping the streak up- how many days are you unto now?
ad111: How did the half go?
the sheep: Sometimes life gets in the way, keep trucking
Ally Smith: Which is the campus rung on the BM2k? I agree with -10 being easier than 2x+55kg- something to do with not having your kidneys crushed by weight belts I think…
leeboy: Sounds like a fun weekend of big routes!
Dandan: The ballroom sounds great, I don’t think anything could make me want to move back to Coventry though… Look forward to seeing the new goals
alx: Sorry to hear it’s not going quite to plan, but sounds like you are on top of it. I think we need to see a video of this 4mm hang- there is a 4mm at The Castle which is literally a joke hold. I think it’s labelled the ‘Megos Warmup’
Richard Popp: Bad times- how has the shoulder healed over the week? Are you able to do any other training to keep yourself busy?
Jones: Nice long term goal! So whats the plan for the coming week (since you are posting on Monday…..)
ianstevens: 6x800s with a hangover sounds very much like going to hell…
Spengler: Excellent work with the STG’s last month. What would constitute success in your ‘more mileage’ goal- 10 pitches, 20, 50?
AWOL: TonyB, Tyler, TheFasting
AlanLittle:
17 sessions a month is quite a lot, though it depends massively on personal factors and the exact training you’re doing. You may not be feeling overtrained, but if you’re not improving in strength and you think you are creating the right stimulus (i.e. by moonboarding) then maybe you are not recovering enough between sessions to be in the “super compensation” phase (ie coming back stronger). I’d be interested to know if the whole 3-4 weeks on and then 1-2 to recover/de=load works for other people when specifically training strength- my belief was that kind of programming is more aimed at forcing adaptation of energy system type stuff (capillaries, mitochondria etc) which is much harder to come by than neurological adaptation or muscle fibre hypertrophy etc. (Your programme is probably fine as-is btw, not really trying to offer advice so much as find out more details- I'm interested in exactly what you're doing, how you're feeling, and whether it is working out over time to correlate with my own training experiences etc).
In “Practical Programming for Strength Training” Rippetoe talks about response to strength training and how deep into the hole you need to go before allowing recovery- it being a product of your training experience. Novices should need only do a session and wait 2 days for recovery, whereas elite athletes may need to go weeks/a whole season without fully recovering in order to force adaptation. He is talking about big muscle groups really as compared to fingers/forearms, and I’d be interested to know how that tallies up to the training that the pro’s do for strength- I’d be surprised if the Daniel Wood’s of the world do more than 4-6 week training blocs without full recovery? (they seem to be sending year round). Si- if you're reading this I imagine you may have thoughts?
Of course balancing strength training with other endurance and anaerobic stuff is going to be a real challenge.
Post edited at 17:28