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Climbing Training Program | Take Your Climbing to the Next Level

Carolyn Parker putting her climbing training program to use climbing in Indian Creek, Utah

Carolyn Parker, Founder Ripple Effect Training, AMGA Rock Guide, puts her Climbing Training Program to use. Indian Creek, Utah ©Carolyn Parker collection.

It’s time to rock!

Get on the climbing training program.

One of our most commonly asked questions is “How do I take my climbing to the next level?”

This is especially true for intermediate to advanced climbers. It’s common for intermediate to advanced climbers to feel stuck and unable to make progress.

Here’s the straight scoop.

In order to take your climbing to the next level, you need to train.

Your fitness level is one of the most significant factors affecting your ability to progress.

Adding to this, it’s been a long winter.

I don’t know about you but I’m jones’ing for some sun and warm rock climbing.

The transition back to climbing after the winter can be especially difficult. Fingers and other joints have lost their conditioning and avoiding injury is just as important as getting fit and strong.

The following climbing training program will help you build strength and stamina safely this spring. And, it will provide you with a fitness base from which you can rocket to new climbing levels over the course of the season.

Climbing Training Program

The total length of this program is 8-Weeks.

(It assumes training inside during this time of year.)

The schedule is adaptable to fit your specific schedule.

However, your climbing training program should incorporate the following:

  1. One general climbing strength, stamina, and mobility workout/week
  2. Two short climbing sessions/week
  3. Having fun on the weekend
  4. Ideally, a rest day between climbing sessions
  5. Aerobic work and/or yoga anytime

Schedule Example:

Climbing session on Monday, strength workout on Tuesday or Wednesday, climbing session again on Thursday or Friday. Go outside and have fun on the weekend.

Climbing Sessions

Start with a “reasonable” volume and on a “reasonable” grade.

  • Reasonable volume is about half of what you can do when you’re really fit.
  • A reasonable grade is what you know you can climb confidently.

Boulder, or do routes. If bouldering, down-climb for extra volume.

Now, for my special tip:

Count your hand movements to track your progress and volume.

I’ve learned that for me, 100 hand movements is a reasonable place to start after months of not climbing.

However, 100 hand movements may be too much for you.

Scale the number of hand movements that you do to your own ability.

Maybe, you will do only 50 hand movements to begin with. And, rather than increasing by 50 each week, you will increase by 25 each week instead.

When I’m on the climbing training program, my goal is 300 hand movements during a single session by the end of the 8thweek. Once I hit 300 hand movements, I find I can warm up to a difficultly that pushes me technically. Yet, I still have the stamina to work on projects.

Your goal might be 200 hand movements in a single session by Week 8.

Climbing Sessions

Progression Example:

Week One– 100 hand movements on easy routes.

Week Two– 150 hand movements. Increase route grade for 50 of the movements.

Week Three– 200 hand movements. Decrease or drop out easiest routes. Just focus on more volume rather than increasing difficulty.

Week Four– 200-250 hand movements. Increase difficulty and volume.

*This climbing training program suggests that you do two climbing sessions and one general climbing strength, stamina, and mobility workout each week.

General Climbing Strength, Stamina, and Mobility Workouts

Warm Up

Start with a few minutes of light aerobic exercise. Light aerobic exercise gets your body warmed up. Run, bike, row, etc.

And then:

Do 3 rounds of

8 x Shoulder Openers

5 x Cuban Press

5 x Wall Squats or Air Squats

If you want to add more chest opening exercises to your warm-up, check out More Tips for Bombproof Shoulders and Shoulder Strength. It is very important for climbers to keep their shoulders healthy.

Take a few minutes to stretch your calves, quads, hips, and hamstrings.

Workout One

Do 3-5 rounds, depending on your fitness level:

5 x Single-Arm Body Row or Double-Arm Body Row

5 x KB Bosu Chest Press (You can also do this on a bench.)

10 x Floor Wiper

Rest as necessary

And then:

Do 3-5 Rounds of:

5 x Strict Press

30 sec Ring Support

Workout Two

Warm-up (same as for Workout One)

Depending on your fitness level

Do 3-5 rounds of the following:

3-5 x Pull Ups

8-10 x Anchored Leg Lower

And then:

3 – 5 Rounds

5 x Bent-Over Row with Lock-Off In Three Positions

10 x Archers (5 per arm)

10 x Hanging Windshield Wiper (5 per side). Keep your legs straight and your hips high.

Week Five

Recovery Week. Take a week off of climbing. You can still do a general strength workout, some light aerobic training, and/or yoga. Make sure you rest.

Week Six through Eight

You should feel ready to push difficulty and increase volume after a month of consistent build-up and a week of recovery.

Incorporate harder climbing and a cool down on easier terrain each week.

Remember to do one of the general climbing strength workouts every week too!

Week Six

250 hand movements

Week Seven

250-275 hand movements

Week Eight

275-300 hand movements

Week NineRecovery week ( :

Now you’re ready to rock on your projects!! Inside or outside ( :

Carolyn Parker
Founder, Instructor, Athlete, Mountain Guide
970-773-3317 work cell
Founder Ripple Effect Training

Coach for Uphill Athlete

AMGA Certified Rock Guide
Gym Jones, Fully Certified Instructor

How to Build Strength For Those Ski Legs

Here in northern Colorado the leaves are changing and snow is beginning to blanket the high country. Winter will be upon us in no time, which means…Ski season is upon us! If you are new to the Chicks Training Tips take a few minutes to read the previous newsletters, there’s a lot of great information in there. This is training tip #25 which includes focusing on building strength in your ski legs! It’s incredibly beneficial for “the Chicks” to be introduced to new movements and concepts for training.

Maybe you’re stoked to get into backcountry skiing this season so you’ve registered for one of our many new Intro to Backcountry Skiing courses or Avalanche Rescue Courses with Chicks and the Silverton Avalanche School. Or perhaps you’re a more advanced skier it’s off to La Grave to ski the steeps of the French Alps.

Whatever the case may be, we need to build a good base of aerobic stamina and ski leg power into the mix for uphill travel, carving turns, dropping in for epic fluffy pillowy powder for days and 5,000 vertical days, so here we go! If backcountry is your game you’ll need uphill stamina and enough strength left for the downhill you earned.

Uphill is dramatically different that just going on a run around the neighborhood. If you live in an area where hills are available let’s log some vertical outside. If not, get on a step mill or find a tall building with a stairwell, run or speed hike up that stairwell. We’ve got 8 weeks to prep, then we’ll want to start fine tuning your skills on the slopes in December. Whoop!

Week 1- 4:
2 days a week set a goal of a minimum of 60min uphill effort, whether outside or inside, use that iPhone, Suunto GPS, or whatever the machine you’re using tells you is the vertical you are accomplishing. Numbers are fantastic motivators. For 4 weeks build a base and try to push yourself to accomplish a little more each week. For example, week one in 60min you manage 1000 vert feet gained understanding there is an up and a down element if outside. By week four maybe you’ve improved to 1250 vert.

 

Week 5 – 8:

Let’s push a little now that you have a base. Let’s try one slightly longer session a week 90 -120 minutes of sustained uphill for vertical gain. Maybe this is 2000 vertical feet maybe more. For our second day of the week we’re going to push our threshold a bit, warm up for 10 minutes then go hard for 10 minutes uphill, recover for 5 minutes, repeat this cycle three times and cool down.

Once the snow flies and you are skinning and skiing for days you’ll be so stoked that you took the time to prep your legs and lungs!

Now that we’ve started to fine tune your legs and lungs for the stamina for the uphill we need to build a reserve of strength and power for the down hill. Here are a few example works for gym training, all workouts can be accomplished in an hour, with a few minutes extra for cool down. All the movements in these workouts have been covered in past training tips aside from two movements with videos at the end.

Check out the training section of our YouTube Channel.

 

WO#1 for ski legs
Warm up 10:00 row, run, ski erg.
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Goblet squat
2 x 5 Squat jumpThen:

Work up to 3RM Front Squat

Then:

3x FS + 8x Box Jump @ 18 – 24”

6 rounds reciting as necessary keep all movements quality. if no box available you can substitute jump with a heavy KB swing.

Then:

60 sec wall sit with a weight in your lap, medicine balls or slam ball work well followed by
30 secs split jumps and
20x Good morning or back extensions.

x 5 rounds

Then:

10x push up
10x leg lower
5 rounds
Cool Down

 

WO#2 for ski legs
Warm up 10:00 row, run, ski erg.
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Goblet squat

2 x 5 Squat jump

Then:

Dynamic-Isometric Back Squat with 5-sec pause in each position, 4 stops (Hold at top, three stops to bottom, after last hold jump out of bottom of squat, complete six rounds of these efforts. Followed immediately by 8 burpees + rest 60 secs.
5 total rounds.
Use a reasonable weight on your back squat so you can actually jump and you can finish all six reps per round without reduced quality on hold and jump.
Then:
30 sec box jump
30 sec jump on and off a bosu ball on the floor, laterally round side up.
30 secs squat hold
30 secs rest

x 5

Finish with:

10x KTE
5x Pull Up
x 5
Cool Down

 

WO#3 for ski legs
Warm up 10:00 row, run, ski erg.
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Goblet squat

2 x 5 Squat jump

Then:

10x Headcutter with KB
10x Back extension
10x Split jump
60 secs rest

5 rounds

Then:

1 – 10

Squat Ladder with partner. Begin reps from the bottom of the squat, each partner holds a squat while the other works.

Player one does one squat then holds at the bottom. Player two then does their first squat. Player One then performs two squats while player two is holding. Then player two does two squats while player one holds at the bottom of the squat. Players alternate reps and holds up to 10. Challenge yourself and try to go back down the ladder.

Finish with:
60 secs mtn climbers + 60 secs sit ups + 30 sec ring support or plank if no rings available.
5 rounds

Cool Down

There are videos of all movements in previous Chicks Newsletters on our YouTube Channel, and I’ve added videos of movements that are new in the above workouts:

Headcounters

Back Extensions

As always if you are unsure how to perform any of these movements get professional instruction.

If you need information on building your ski leg strength for a specific trip of any nature you can contact me via email.

Carolyn Parker

Chicks Alpine Training Tips

Chicks! This isn’t our first installment discussing the demands of the world of Alpine Climbing, so it’s worth going back and reviewing some of this information and adding to it as we move forward into our new summer season for alpine climbing. I’ve copied some of the information from previous newsletters in the content below and added new information for you.Past alpine issues:

General Alpine Training 

Let’s talk training: fundamentally the basis of all athlete training is to begin with strength. This is an often overlooked fact. Let me give you an example of why we need to be strong first.Let’s take a 5’4” woman who weighs 125#. She really wants to alpine climb, her goal is a Mt Baker trip. This will require a minimum of one but usually more nights out. Carrying a pack into a base came that weights 50 – 60#, with food for her climb, tent, stove, climbing equipment, extra layers. You get the picture. That pack weight is 1/3 to 1/2 of her body weight. She has to walk miles, uphill, with that pack to get to base camp. Every step she takes she is moving 175-185#. If we haven’t developed adequate leg and core strength to manage this load, our climber with be exhausted to the degree that climbing to the summit of Mt Baker, even with a light summit pack might not happen.Wow! Now this seems intimidating doesn’t it. It doesn’t need to be, we just need to be prepared.So gals, first we get strong! Then we start training for the long days out.

STRONG: Spend 6 – 8 weeks completing one or two strength workouts a week. However, keep in mind you are also wanting to work your long endurance. As you add hours to your training (see below) decrease your strength training. Begin your strength phase 4 -6 weeks before you start ramping up your endurance. As your training days get longer you’ll be done with strength building and you may only do one maintenance day in the gym depending on time and energy.

Let’s get those legs and core of the body strong!

A few of my favorite two leg or “close” chain movements for the mountains are the standard deadlift, romanian deadlift and front squat.Front Squats develop combined leg and core strength for managing the weight of a pack on our back.
The Romanian Deadlift targets Low back, Glutes and Hamstrings.
Training for climbing romanian deadlift
The standard Deadlift works grip strength back strength leg strength and core strength.
climbing training deadlift
Then: single leg movements for glute strength, balance and hip stability, Single Leg Straight Leg Deadlift (SLSLDL), weighted walking lunge, and weighted step ups.I’ve included videos of all of the remaining movements in the following workouts in previous newsletters.Here are a few sample WO to give you guidance of how to begin working these movements in to your routine in a productive manner for your alpine training.WO#1

warm up 10:00

3 x 5 wall squat
3 x 6 goblet squat
30m walking lunge forward and backwardThen:

Work up to something that’s heavy for 3 reps (3RM) for your Front Squat.Then:

8 x 3 Front Squats@ ______# rest 1 – 2 minutes between sets.Then:
10x weighted split squats (5 per leg)
10x ball slam
10x split jump
x 5
Cool down 20 min recovery endurance and stretchingWO#2

warm up 10:00
3 x 5 wall squat
3 x 6 goblet squat
5 x 3 SLSLDLThen:

Work up to a heavy-ish DeadliftThen:

5 x 5 Deadlift
Rest 2:00 between sets:
During rest complete 8x Ring Push up or standard push upsThen:

1-10 Squat Ladder with a partner.
Partners begin holding in a quads parallel position at the bottom of the squat movement. Person 1: does 1 rep while P2 holds. P2 does 1 rep while P1 holds.
P1 does 2 reps while P2 holds, P2 does 2 reps while P1 holds.
Continue until you complete the ladder to 10. No cheating.Finish with:

60secs mtn climbers/60 secs Deck Squats/30 ses rest
x 3 – 4 rounds
Cool down 20 min recovery endurance and stretchingWO#3

warm up 10:00
3 x 5 wall squat
3 x 6 goblet squat
30m walking lunge
3 x 10 RDLThen:

Work up to a weight that is heavy for a step up. Ideally use a bar bell on your back or two Kbs held in front rack position.Then:

5 x 5 Step up in 16 – 20” box depending on height
complete 5 step ups per leg with weight that makes the movement challenging, slow grinding movements.
In between sets compete 8x Pull upThen:

10x KB Swing+
8x Push Press
5x Push Plank Row
x 5
Cool down 20 min recovery endurance and stretchingLONG DAY TRAINING:

Most people have busy lives, with careers, homes, children, spouses, so much so that they don’t have a lot of time to train. We’ve got to be smart and efficient with our training time.So, let’s assume you’ve had some practice at rock and ice climbing and some basic snow travel its now time to build a fitness base for the long days ahead.Truthfully this can’t be done in a gym setting. No matter how hard the workout is what you need now is stamina. That’s not to say that gym work isn’t important or valuable it is, we’ve just covered the topic of being STRONG and why that’s important.

Climbing in the Alpine world can mean 12hr days, 20hr days, multiple 14hr days, carrying a pack the entire time.  Before you go on a trip either on your own or with a guide you should have a good basic understanding of how long the day or days will be, that is where your preparation will begin.

Now how to you go about training:

For a climb like the Grand Teton, or other alpine routes with rock that must be climbed with a pack.
  1. Top rope easy routes with your pack on 15 – 20# of weight to get a feeling for how it feels.
  2. Often we have to down climb in the mountains, practice this in the gym, climb up and down routes, or outside if that is easier. Then try it with your pack on.
  3. Climb moderate rock routes in your approach shoes or boots before hand so you begin to get comfortable trusting your feet with more bulky less sensitive shoes on.

Additionally, for climbs like Mt. Baker where you are mostly concerned with glacier travel and moderate alpine ice as well as The Grand, the days are LONG:

FIRST: Begin hiking with a slightly heavier pack than you normally would, this is key. Find time to walk with weight, even if you don’t have good hiking trails close and you can only get out periodically take your pack to the gym and walk on a step mill with weight on your back, no you don’t look weird you look committed. No Step Mill at your gym and you can’t stand the idea of the gym; there are stairs in most buildings you can walk up and take an elevator down, repeat, yes with a pack on your back. You can walk back down the stairs take in to account that this is hard on the knees as is any downhill. We want to prepare for down hill just don’t do lots of extra down.

LONG Endurance: 12hr days….that is a long day and your body will shut down if it doesn’t have some kind of preparation. however going out for 12 hrs doesn’t make sense in your busy life and is hard to fit in.

Here’s what we do:

Begin to build your endurance base, let’s assume you already do 2 – 3 hour hikes or rides:

  • Week One: on the weekend, 4 hrs Saturday hiking with weight or a combo of things, follow that with 2hrs of recovery riding or swimming or jogging on Sunday.
  • Week Two: on the weekend, 5 hrs Saturday, follow that with 2hrs of recovery riding or swimming or jogging on Sunday.
  • Week Three: on the weekend, 6 hrs Saturday, follow that with 2hrs of recovery riding or swimming or jogging on Sunday.
  • Week Four: have fun don’t worry about training so you don’t burn out!
  • Week Five: on the weekend, 7 hrs Saturday, follow that with 3hrs of recovery riding or swimming or jogging on Sunday.
  • Week Six: on the weekend, 8 hrs Saturday, follow that with 3hrs of recovery riding or swimming or jogging on Sunday.
And Voila you are all set. The combination of the two days is nearly 12 hrs. And yes this works.Other Ideas for long days: you can combine running and cycling in the same day to break up the long days, yes that counts. Break it up and make it fun. Always try and get time in with that pack on your back. Remember for most of us it hard to fit it all in with family, work, friends, fun so let’s make this achievable. Back to back days with cumulative time works and works well.It doesn’t make sense to train for the grueling nature of alpine climbing by flogging yourself with long days via headlamp in an unpleasant environment before you go to the mtns. Yes you need to prepare your body, but do it intelligently so you still have motivation, you can rest appropriately, and you don’t get injured before your trip.

There are so many specifics to alpine climbing that we just scratched the surface, one day adventure, two week trips, high altitude, trekking in, back packing, using huts. The idea is to understand your body needs to be prepared for the longer days and energy spent. If you need information for a specific climb or trip of any nature you can contact me via email.

Carolyn Parker

 

Chicks Training Tip – Solid Shoulders

If you are new to the Chicks Training Tips take a few minutes to read the previous newsletters, there’s a lot of great information in there! It’s incredibly beneficial for all the Chicks to be introduced to new movements and concepts for training, implementing these in a regular workout in almost any fashion will create positive change. So re-read the first 15 installments to get a look at all the great movements, VIDEOS have been included.


Now on to the meat of the matter…Solid Shoulders!

Life, much less rock and ice climbing, requires us to injury proof our bodies. The number one over looked aspect of training: foundational movements that create strength and stability in joints. Our shoulders are one of the highest risk joints we have, especially for climbers. Let me explain, the shoulder joint allows us to move our arm in almost 360 degrees of movement in one plane, 180 degrees in another. The knee and the hip have less mobility and larger muscles to stabilize movement. Our shoulder relies on numerous tendon and ligament attachments and dozens of muscles to move and stabilize. A simple slip and fall can cause damage to the shoulder, unless we make it strong and stable to sustain unpredictable impacts.

So let’s make those shoulders bullet proof.  Once a week or before any training session go through these important movements and holds to stabilize the shoulders.

With bands, complete at least one set of ten repetitions as warm up and cool down of the following:

First two movements:

Y and 90/90
With band attached at knee height. Primary focus is shoulder blade stabilization, squeeze shoulder blades together and down before moving arms, maintain squeeze while reversing movements (harder than it seems)

Next three movements:
Rows, Flys, Pull Downs
With band attached at shoulder height. Primary focus is shoulder blade stabilization, squeeze shoulder blades together and down before moving arms, maintain squeeze while reversing movements (harder than it seems)



Then:
1 – 2x a week include:
10x Front Raise
10x Lateral Raise
10x Reverse Fly
with light DBs movements are done sequentially without rest until all three have been completed.
Three rounds.
See video in previous Training Tip 

Last but not least 1 – 2x a week complete a series of static holds:

Ring Support – goal 30 – 60 secs
Handstand or Over Head Hold (25 – 45#)  – goal 30 – 60 secs
FLR – Front Leaning Rest (Plank with hands on gymnastic rings, toes on floor or slightly elevated on a 12” box) 90-120 secs
See video in previous Training Tip 

If you add these in weekly, your shoulders will be stronger and more stable quickly, allowing you to climb harder and stay injury free.There are videos of all movements in previous Chicks Newsletters, and I’ve added videos of movements that are new in the above workouts, and as always if you are unsure how to perform any of these movements get professional instruction.

If you need information for a specific climb or trip of any nature you can contact me via e-mail.

Carolyn Parker

Training Tips for Chicks: Let’s Get Serious

If you are new to the Chicks Training Tips take a few minutes to read the previous newsletters, there’s a lot of great information in there!

It’s incredibly beneficial for all the Chicks to be introduced to new movements and concepts for training, implementing these in a regular workout in almost any fashion will create positive change. So re-read the first 11 installments to get a look at all the great movements, VIDEOS have been included:

This is a huge training resource for you all!

Now on to the meat of the matter…

I’ve overhead many of my male climbing friends say to women:  “It’s always better to be a good climber than a strong climber,” usually in response to a gal wishing she had a little more upper body strength. And, they are correct, technique and skill will get you much further on a route than any amount of brawn. However, let’s get serious. It’s fun to be a good and strong climber.

Personal story:

Twenty five years ago, when I discovered the world of climbing I was a “legs and lungs” athlete. I raced both road and mountain bikes and did a ton of backcountry telemark skiing in the off season. Incredibly well developed cardio vascular systems are awesome, however… I could barely do a pull up, couldn’t hold my legs out straight in an l-seat, was okay at push ups sort of, couldn’t do a dip to save my life. I think you get the picture. I was not “strong”, except on a bike –  I’d never done gymnastics, dance, or any other sport that would predispose me to any advantage towards being a climber.

I had a lot of tenacity and I’d work hard to get better, I’m stubborn, driven, and don’t like to suck at things. Sometimes I’d get frustrated at being scared on lead, or just NOT being able to do a move even though I knew how it was supposed to be done.

After deciding my technique was not my number one limiting factor I went about getting strong.

I tell you all of this so you understand not only where I came from but that it is possible for all women to get stronger, and a little extra strength goes a long way in feeling more confident climbing! I can guarantee that.

So here we go:

How to go about getting stronger at core and upper body strength movements for gals. Just because you can’t do something now doesn’t mean there aren’t ways to learn and gain strength and skill! Never say “I can’t” learn to say “Ok! I’ll try!”

To make it easier, we’ve included videos for each movement as links in the movement list below. Be sure to watch these videos as they also include options and progressions for all movements. You can and will get stronger.

WorkoutVideos

First:

Test your ability as appropriate on all the following movements, videos have been included. Videos not only show proper technique, they include options for assistance and progression. This list is by no means even close to being exhaustive it’s a place to start.

A test is an all out max rep or weight for each movement after you have warmed up.

Pulling Movements:

Pushing Movements:

Core Movements:

Static holds should be included as supplemental for every workout, we need strong shoulders! See previous Chicks Newsletter Training Tips Videos for these. Hand Stands, Ring Support, & FLR are all done for time 30-60 seconds with rest between.

Write down how many of what you can do so you have a record of where your strength started, so you can track gains, this is super motivating, You can make big gains in just 6 – 8 weeks.

For example:

June 16th, 2016

-Pull Ups 2 unassisted

-Pull Over 25#

-Body Row 5 feet on ground 

Do this for all movements, that way you know where to begin in your workouts and you can test yourself again after six weeks and see how you do! You should complete a strength workout 2x a week for 6 – 8 weeks. In addition to your weekly climbing training. Do strength workouts after climbing (if training indoors) or climb in the morning/strength in the evening. These are ideals. After 6 – 8 weeks of two additional strength workouts it’s time to test your strength again and compare it to when you began. You’ll be surprised!

Then take a break and go climbing! SO FUN!


 

Now:

Put together your program?! It’s not as hard as it seems:

Depending on time and stamina pick 1 or 2 of the movements from each category, Pulling, Pushing, Core, Static Holds. Change these movements for each workout.

For the Push and Pull, make these movements HARD. To where you can do no more than 5 repetitions of the movement. Hard is relative to you and your strength level at the time, no one else. As soon as you can do more than 5 reps you’ve got to make it harder.

Then: Pick 1 – 2 core movements, muscles in the core are a tiny bit different and we use our core constantly climbing so 5 to 10 reps of these movements then make them harder.

Your program should look something like this:

Warm up:

  • 10:00min light cardio
  • 2 x 8 shoulder openers
  • 2 x 5 cuban press
  • 3 x 5 wall squats
  • 2 x 5 push ups
  • 2 x 5 pull up assisted

Then:

  • 6 x 3 Body Row
  • 6 – 1 HSPU Ladder
  • 6 x 3 Ring Push Up

Then:

  • 60 sec FLR
  • 10x Floor Wiper

In the above workout, sets comes first, then reps. You will not complete more than 12 – 25 reps of a strength movement once warmed up. This is how we gain strength and not size. As climbers we want to be strong and light. For more information on this see newsletter #2

Here’s another example.

Warm up

  • 10:00min light cardio
  • 2 x 8 shoulder openers
  • 2 x 5 cuban press
  • 3 x 5 wall squats
  • 2 x 5 push ups
  • 2 x 5 pull up assisted if necessary

Then:

  • 6 x 3 Pull Ups – assisted if necessary
  • 8 – 10x Anchored leg raise / lower

Then:

  • 5 x 5 Bent Over Row with lock off in three positions, in between complete 10x KTE.
  • Finish with Handstand holds, 60 secs and Ring Support 30 secs Rest 60 secs between complete two to three sets.

Here’s to a stronger you! Remember if I can do it you can too!

As always – for questions, help, or for more detailed information regarding training you can contact me at  www.rippleffectraining.com or e-mail me.

I’ll be happy to connect with you and write programming for you.

All my best and happy training!
Carolyn Parker
Founder Ripple Effect Training

 

Training Tips for Chicks: 8 Week Rock Climbing Training Program

If you are new to the Chicks Training Tips take a few minutes to read the previous newsletters, there’s a lot of great information in there!
Its incredibly beneficial for all the Chicks to be introduced to new movements and concepts for training, and initially implementing these in a regular workout in almost any fashion will create positive change. So re-read the first 6 installments to get a look at all these great movements. Videos have been included!


IMG_3288Rock Climbing Training Program, 8 Weeks

I’m going to start with an intermediate rock climbing training program, this applies to the climber who leads and is comfortable top roping up to 5.10 or 5.11. Here we go, lots to explain but I’ll try to keep it simple and out of the weeds. Your week will look like this:
Monday – Yoga or active recovery
Tuesday – Strength session gym and power climbing
Wednesday  – Strength session gym and strength endurance for climbing
Thursday – PE session gym/Cardio vascular output
Friday – Rest
Saturday – Climb
Sunday – Climb or rest if overly tired, listen to your body this is a lot of volume
Climb  2 – 4 days a week to the best of your ability.
Week 1 – 3: Hard weeks push yourself.
Week 4: Easy week- take three rest days and just have fun, don’t train with any structure or you’ll burn out or worse break.
Week 5 – 7: Hard weeks push yourself again.
Week 8: Easy week – take three rest days and just have fun, don’t train with any structure or you’ll burn out or worse break.

Days in Detail

Monday – self explanatory
Tuesday – If possible climb first: warm up on easy routes or boulder problems, this is a hard bouldering workout for climbing power, try things you fall off after a move or two, try and do all moves and project the same problems for three weeks you will make progress every week. In your session once warmed up complete: 3xVO 2xV1 2xV2 1xV3 –
Then once the skin is done head to the regular gym area and do a supplemental strength workout.
Wednesday(You may have to skip this workout at first depending how sore  you are from Tuesday till you build the capacity to recover from this amount of work. Thats ok, listen to your body. If you do then do active recovery,  yoga, recovery endurance, etc.) 
Start with climbing, now it’s routes of difficulty. warm up on two moderate pitches then. TR or Lead with no hangs or very short hangs if you fall, i.e. get back on the wall.
Three routes at or close to your limit back to back with no rest. for example 5.10, 5.11, 5.9 you should be blowing off the last route due to pump and fatigue both mental and physical. Climb routes you know so you can be super efficient and try to finish them once you fall you are done, no hang dogging. do 3- 4 groups of three pitches. Vary difficulty so you are always falling on last pitch or close. As the weeks progress make the pitches more difficult: 5.10, 5.11, 5.11. Find a partner psyched on this as well, they belay you, then you belay them!
Then once the skin is done head to the regular gym area and do a supplemental strength workout.
Thursday – This is a cardio vascular output WO, this is for heart rate capacity or VO2Max and your ability to recover when under duress. Very important while leading difficult routes you’ve got to be able to recover quickly at rests, and that’s not just forearm recovery, heart rate management is key.
You’ll do WO provided below under the Power Endurance category (IWT) and the like. If you are super sore from Tuesday’ WO and can’t climb Wed, then shift your climbing to Thursday and do routes + PE WO and rest Wednesday. Or do Yoga.
Friday –  Rest, or active rest go on a walk, easy ride. It takes a lot of mental and physical energy to be disciplined enough and work hard at training. Give your body and brain a down day.
Sat and Sun – go outside I want you to try and climb both days, or get Endurance greater than 90min on one of the days. Saturday – Push Hard climbing you should feel good coming off a recovery day.
Sunday –  go easy, fun indoor climbing or nice long ski or ride. Or rest if necessary.
Repeat the week above, move things around as life demands. And get a friend to train with you so much more fun!
If you’d like specific Strength WOs to try so you don’t have to build your own. Email me
 and mention the Chicks Newsletter and I’ll send you workouts based on what has been listed in the newsletters so far. There is a fee involved, which will be discussed at the time.
Power Endurance WO are below. We haven’t spent much time discussing this type of workout in the newsletters so here are a couple of examples.
Power Endurance #1
Warm up 10:00 Row, 5:00 minutes of the 10:00 sound be 30 secs hard, 30 sec easy to open up the pipes a bit.
Then:
wall squats 3 x5
goblet squats 2 x 10
shoulder openers 2 x 10
warm up to your deadlift weight
Then:
IWT
5x Deadlift+ 90 Sec Row, 2:00min rest
Three Rounds.
5min rest
Then:
5x Front Squat + 90sec Airdyne (indoor bike) 2:00min rest
Three Rounds
5:00min rest
Then:
7 x 15m KB Bear Crawl 2 @ 30 –  55# DBs or KBs
Power Endurance #2
Warm up:10min C2 or Airdyne
wall squats 3 x5
goblet squats 2 x 10
oh walking lunges 2 x 10
Then:
2:00 KB Swings + 500m Row + 20x Box Jump 18″ + 20x Front Squat/Push Press with DBs + 2:00 Airdyne (Indoor Bike) Go Hard! + 2:00 KB Swings rest 2:00
x 2
Then:
8 – 1 Push Up Ladder

Chicks Training Videos:

View our complete list of videos on the Chicks Climbing YouTube Channel.
New videos this week:

 

Chicks Training Tips: Creating Regular Workouts

Written by: Carolyn Parker
GSquatIt’s incredibly beneficial for all adventurers to be introduced to new movements and concepts for training, and initially implementing these in a regular workout in almost any fashion will create positive change. So re-read the first six installments to get a look at all these great movements (with detailed videos):
  • Shoulder Openers – Shoulder flexibility and ROM
  • Modified Cuban Press – Rotator Cuff strengthening and posture correction, with scapular area strengthening, and overhead ROM
  • Wall Squat

Installment #2:

  • Goblet squat
  •  Push ups

Installment #3 (part 1):

  • Leg lower and raise
  • KTE
  • L seats
  • Knee raise
  • Static holds
  • FLR
  • Ring support

Installment #3 (part 2):

  • Push ups
  • Walking push ups
  • Ring push ups
  • Archers
Installment #3 (part 3):
  • Pull up
  • Body row
  • Bent over row
  • High pull
  • Pull over
  • Walking lunge
  • OH walking lunge
  • BSSU
  • SLSLDL

Installment #4:

  • Front raise
  • Lateral raise
  • Reverse fly
  • Y’s with bands
  •  Low trap flys with bands
  • Deadlift
  • Front squat
  • DB push press
  • Plate OH hold
  • Handstand hold
  • Bench dip / ring dip
Eventually the athlete will have built a good, broad foundation from which to launch their fitness to the next level. But how exactly is this done? Imagine being in an oar boat paddling to a destination, your goal.  If you just barely dig the paddle in a gently pull you may eventually get there but the current may pull you off course long before you arrive at your goal. Instead now it’s time to dig the paddle in deep, pull hard and set a course to confidently arrive at your destination and achieve your goals.
For our next installment I’ll begin the discussion of what a workout might look like when you start putting the movements together and structuring the sets and reps and load for strength gains. Remember we participate in a strength to weight ratio sport, all mountain sports are. We want to remain light and get strong! So here we go!
Without getting deep in the weeds we have a simple structure to workouts:
Part I) warm up – 10:00 of activity or movement to actually “warm” the body. Light jog, rowing machine, stationary bike, jumping rope all are great.
1a)Then a specific warm up is needed to not only for alignment but physical preparation for what is to come in the workout. If you spend 10 extra minutes warming up properly the return you get from your workout will be ten fold.
Part II) The core of the workout, this is the focus of the workout. Is it strength based, strength endurance, power endurance.
Part III) Usually we want to add a “supplemental” piece to the end of a training session. Often this targets either an area of identified weakness in the athlete or some part of the machine that has yet to be trained that day.
The following four workouts are examples of this idea of constructing a training session comprised of three parts. Remember we are just scratching the surface of strength training. If you have any questions, seek an education and coaching from a professional who can work with you directly.
Workout 1
Strength
Warm up 10:00 bike
Then:
Shoulder openers 2 x 8
Cuban Press 2 x 5
Y’s with Band 2 x 8
Wall squats  3 x 5
OH Walking Lunge 30m
Then:
Work up to heavy BSSU
Then:
5 x 3 (per leg) BSSU@_____
Then:
On rings
10x Archers + 10x Feet to Hands 5
rest 3:00
FLR 3 x 60 sec work/ 60 sec rest
Workout 2
Strength
Shoulder openers 2 x 8
Cuban Press 2 x 5
DB PP 2 x 8
Wall squats  3 x 5
Walking Lunge 30m
Then:
Work up to heavy SLSLDL
Then:
5 x 2 SLSLDL@ _____
In between sets:
Work up to heavy weighted pull up, 2 RM (Rep Max) hang weight from a harness at waist. If you are still working on pull ups this is the time to walk away from assistance and try jumping into a locked off pull up and slowly lower controlling the movement as a negative, these should feel hard! (5 x 2)
Then:
10x weighted leg lowers + 5x KB Bosu chest press
Rest as necessary
5 rounds
Workout 3

Warm up 10:00 Row, 5:00 minutes of the 10:00 sound be 30 secs hard, 30 sec easy to open up the pipes a bit.

Then:

wall squats 3 x5

goblet squats 2 x 10

shoulder openers 2 x 10

warm up to your deadlift weight

Then:

IWT

5x Deadlift+ 90 Sec Row, 2:00min rest

Three Rounds.

5 min rest

Then:

5x Front Squat + 90sec Airdyne 2:00min rest

Three Rounds

5:00min rest

Then:

7 x 15m KB Bear Crawl 2 @ 30 –  55# DBs or KBs

Workout 4
Warm up: 10 min row
Wall squats 3×5
Goblet squats 2x 10
Shoulder openers 2x 10
SLSLDL 3×5
Then:
Work up to heavy DL
Then 5 x 3 DL @ ______
rest 2-3 min between sets
(If the athlete is well conditioned a round of 5x Push up + 5x Pull up can be done between sets of Deadlifts.)
Then:
Finish with
1:00 Sit Ups
1:00 Mtn Climbers
1:00 Ring Support
1:00 rest
x 3
There are many, many elements to cover: frequency of workouts, what type of workout to do when, strength vs. power, what is power endurance. I will continue to cover these topics in the Chicks training newsletters and for more detailed information regarding programming of this nature you can contact me at www.rippleffectraining.com or info@rippleffectraining.com

Training Tips for Chicks: Pulling Strength & Ski Legs

If you are new to the Chicks Training Tips take a few minutes to read the previous posts, there’s a lot of great information in there.

Winter is on its way! For some of you snow has already fallen, puffy jackets, hats and gloves are out and skis are being dusted off with excitement for the winter! And if skiing isn’t your number one, I know ice climbing must be, so sharpen those tools and lace up those boots the ice is forming!

This installment will round off a few pulling strength movements for climbers the last of a three part series for climbing. Even though rock season is ending, ice is just around the corner. In addition, we will begin to introduce leg/ski specific training for winter fun – back or front country!

Once again gals, all the techniques and movements discussed in Chicks Training Tips are beneficial for all mountain athletes of all ages. The number one goal for fun is outdoor play, let’s enhance that fun, injury proof you and keep you stronger longer!

Let’s talk pulling!
We can pull in quite a few ranges of motion:

  • The Pull Up
  • The Row
  • The High Pull
  • The Pull Over

If you remember from previous newsletters we want to target, more sets x fewer more demanding reps. If you can easily perform 10 reps of any of these exercises it’s time to make it harder gals! 5 x 5, 5 x 3, 6 x 2. Review the Stronger Not Bigger post for more information.

Pull Ups
Rings or Bar, If you can’t yet do pull ups on your own grab a band (jumpstretch) for assistance and avoid machines that push on your feet or knees. Your body needs to learn and master stabilizing itself through the range of motion (ROM) of the pull up.

Try to pull from full extension, leading with the chest/sternum raised to completion of elbows back and looking over the bar. Let’s say you can do a ton of pull ups already…try adding weight to your body to make it harder, you can hang a kettle ball (KB) from your harness.

Rows
Body Row or Bent Over Row
The Body Row is done using a bar in a squat rack and a bench. The movement must be performed in the full ROM for full benefit. This means chest to the bar for each rep. Begin with the easiest movement with both feet on the ground, advance to one foot on the ground and one on the bench and then both heels on the bench. Stabilize the body, activate the glutes and core and pull your chest up rather than thrusting the hips.

The Bent Over Row is another great movement that also establishes good connection with the posterior chain: glutes, low back, hamstrings. Tools you can are DBs, KBs, or a barbell the movement is the same. Begin standing, creating a slight bend in the knees then activate hamstrings and glutes. Hinge forward, keeping the back flat and spine neutral. Stabilize and protect the low back. Once leaning forward to a point where the torso is almost parallel with the floor, pull or row the hands toward the chest. Drive the elbows back and remember to stop the movement for a second once hands reach your chest before lowering and repeating!

High Pull
I do this movement with a lighter barbell, DBs or KBs just to keep the movement and the strength balanced in the shoulders.

Pull Over
I usually use KBs for this movement, you can use a barbell as well. Laying on the floor, place the weight above your head only far enough away that you can grab the KB with bent elbows, do not try this with straight arms! The spine should be neutral and the core stabilized. Raise the KB off the floor till just above the chest then lower to the ground and repeat. As you lower the KB it is critical that you stabilize your spine and do not let the low back arch.

Ok gals! Previous posts have given a host of core and upper body strength movements for climbing and all mountain sports, let’s get strong!

And now to check in with the foundation of leg strength. The first thing I check with all incoming athletes is single leg movements.

Lunge
In your warm up add the Walking Lunge and OH walking Lunge to prepare the body neuro-muscularly. The stride should be such that the legs end up at 90 degree angles, your torso should stay erect and the head, shoulder, hip, knee (posterior) should remain in alignment through out the movement. Stride should be a hip width stance, do not walk as though you are on a balance beam, take at least 10 steps forward then reverse the movement, going backward is quite hard. Then add weight (light) in one hand overhead, try forward and backward with each arm. 10 steps.

Now you are ready to begin testing both the SLSLDL – Single Leg Straight Leg Dead Lift and the BSSU – Back Squat Step Up. Try these two movements on different days. It can take a bit of time to work through both. You will likely discover that you have an imbalance between your legs. It may be minimal or profound. All sports, skiing, climbing, trail running, cycling utilize our legs in a single leg fashion. We are limited by our weaker limb so let’s train that leg to be stronger!

Single Leg Straight Leg Dead Lift
Single leg movements take a great deal of focus and attention to do properly, continue to practice and pay attention to the details.

Squat down and pick up the barbell or KB you are going to use with proper form. Begin in an upright position, take a single step forward and activate that leg. Retract the shoulder blades, engage the entire posterior chain, keep your hips and shoulders square and level through out the movement then raise the non-standing leg to initiate the movement. Keep both glutes active, hinge forward till BB or KB touches the floor stand back up, re-stabilize and repeat.

Back Squat Step Up
On a 14 – 18” box, depending on your height. Begin by placing a PVC or broom stick, or light bar on the back as if in back squat position. Place one leg on the box as if you are going to do a step up, come up on your tip toe on the foot on the floor then press with the leg on the box to step up, do not push off the floor. This is a difficult movement to master, we usually want to push off the floor but try and activate the working leg and isolate it.

Ok gals! Test out your leg strength, see which leg is stronger, start using more weight for both movements.

If you remember from previous newsletters we want to target, more sets x fewer more demanding reps. If you can easily perform 10 reps of any of these exercises it’s time to make it harder gals! 5 x 5, 5 x 3, 6 x 2. Review the Stronger Not Bigger post for more information.

Balance the body but remember do not train the stronger leg more than the weaker, catch the weak leg up.

Next few installments we will visit two leg strength movements, stabilize our shoulders, talk about power production and more advanced core stability! We are just scratching the surface of strength training. There are many many elements to cover, frequency of workouts, what type of workout to do when, strength vs. power, what is power endurance.

We will continue to cover these topics in the Chicks Blog or you can have them delivered to your inbox by signing up for the Chicks Newsletter.  For more detailed information regarding programming of this nature you can contact me at  www.rippleffectraining.com or via e-mail.

Signing off for now,
Carolyn Parker

Training Tips for Chicks – #3 Core Movements

Written by: Carolyn Parker

This next installment is the first in a series specifically for climbing, although not limited to climbers! The specific strength required for climbing that can be gained in the gym environment can enhance any athlete’s performance.

Last post, we began to delve into how to gain strength without gaining mass, vital to all mountain athletes. The concept of more sets with fewer, more demanding reps was introduced. Today I’ll begin a four part series of movements that I have found particularly beneficial to climbers.

Series 1:  “Core” movements and static holds

If you are already training and in mid-climbing season you still have a few more months till rock season is over and winter training begins (or ice season!). When I train climbers and they ask about “core” work there are almost an infinite number of combinations of things that can be done. Climbing is a demanding sport requiring complex movements and stabilization. If an individual has adequate overall strength and can do basic movements, sit ups, plank, and has the grip strength to hang body weight we can begin more advanced movements. Climbing is a sport that requires stability in both the vertical and horizontal plane while griping the rock or an object.

Here are variations of two movements you can use to begin advancing your core strength for climbing. As far as sets and reps, if these movements are challenging try 5 x 5, if not make it harder then advance to doing more reps to build the strength endurance required for the sport.

Horizontal Plane

Leg Lower and Raise

In the video you can see the basic movement: begin with legs straight over hips, spine neutral. Lower legs while stabilizing torso/spine (do not allow lumbar spine to move) lower legs almost to the floor then raise back up till over the hips then press feet upward toward ceiling while pulling on the kettle ball (KB) on the floor. This movement allows you to stabilize the mass of the lower body while learning to incorporate the strength of the back, shoulders and arms while grasping the KB. To make this movement more difficult squeeze a medicine ball between your feet. Make sure your lumbar spine does not arch! a gentle natural neutral curve is all! If you feel strain in your low back the movement is too hard or being done in correctly.

Vertical Plane

Hanging Core Work: As climbers we must hold on the the surface we are climbing, then raise our legs and position our feet to generate the next movement. Hanging movements are vital to climbing core strength.

In the video, I demonstrate two repetitions of a series of possible movements from most difficult to least difficult:
KTE – knees to elbows: hold a 90-degree lock off and raise knees to elbows, if this is too hard try
L-seats – raise knees, straighten legs to an L-position, try to hold the L for a second or two before lowering and repeating.
Knee raise – raise knees all the way to armpits if possible.

Static Holds

Front Leaning Rest

Front Leaning Rest

The following movements the Front Leaning Rest and the Ring Support begin to build a foundation of deep shoulder strength and stability. As climbers (and athletes) our shoulders are a vital to performance and need to be strong. Stabilizing in an unstable environment is key to developing strength and ultimately protecting us from injury of our shoulders.

Front Leaning Rest (FLR): This is basically a plank posting with your hands on the rings. Begin by building the ability to hold this position for 60 secs. If you can do that then do multiple holds for 60secs with 60 secs rest between. If this is easy…try doing a push up every 10 secs while holding.

Ring Support

Ring Support

Ring Support:
This hold is much harder than the FLR. Grip the rings in your hands, hold hands at your sides and lift or support your weight off the the rings. If you cannot yet stabilize this hold place a toe on the ground and begin. Begin to build up time… 30 secs, then 45 secs, then 60secs. Eventually you’ll want to do sets of these hold with measured rest between. rest is a similar time to the length of hold.

Try adding these movements to your new strength training goals for overall fitness and mountain athlete performance. The second installment in the series will target pulling and pushing movements also specific to climbing though all athletes should try!

We are just scratching the surface of strength training. There are many, many elements to cover, frequency of workouts, what type of workout to do when, strength vs. power, what is power endurance. I will continue to cover these topics in the Chicks training newsletters & blog.  For more detailed information regarding programming of this nature you can contact me at www.rippleffectraining.com or via e-mail.

Signing off for now,

Training Tips for Chicks – #2 Stronger Not Bigger

Written by: Carolyn Parker

Here it is the awaited next installment, as promised I’ll add a few more basic movements and begin a discussion of the positive effects of strength conditioning and how to get stronger without getting bigger.

But first, let’s discuss the tools you will gain the most benefit from using during your strength training. Two types: #1 your own body #2 external objects that are unstable (i.e. not a machine that will stabilize and control the movement of the weight for you).

GSquatWe are all mountain athletes, climbers, skiers, runners, cyclists…. all of these sports require us to move our bodies over land, up cliffs, you name it…it’s moving the body. Therefore, to be more efficient we: a) want to increase our strength to weight ratio and b) gain fitness that applies to experiencing our sport in what can often be an unpredictable environment.

Let’s discuss a) strength to weight ratio. The first thing that pops into most peoples minds is: I need to loose weight. Well, not necessarily, but if you do then that would be the first step. However, the process of getting stronger will likely create that outcome. and b) external object control is a profound and genuine test of fitness. Control of an object while it is being swung or thrown, or pressed or pulled, creates a unique force on our body.  The heavier the mass that can be manipulated (properly), the stronger and more effective the athlete will be at managing their own weight or possibly the weight of a pack, an ice tool, climbing gear, a bicycle, in addition to their own body weight. So let’s talk strength!

First, I must stress that all strength training should be done after an athlete has a good solid foundation, is injury free, and be done under the supervision of a trusted professional if the athlete lacks the knowledge of the proper form for lifts and body weight movements.

So, Chicks: after you’ve done your wall squats, shoulder openers, cuban press (see Chicks Training Tip #1) try a few goblet squats and push ups for warm up.

The Goblet Squat: this is a squat done with a KB held at your chest. I prefer to cup the bell of the KB in my palms to take stress off my thumbs. There are a number of methods for holding the KB. The important aspect of the position of the weight is that it is above your center of gravity creating a greater challenge on the back/core/posterior chain when squatting. Your goal is to not allow the weight to round your shoulders or pull you forward, squat to quads parallel and try to mimic the alignment you learned during the wall squat. Do 3 sets of 6

Push ups: Yes the good ol’ push up. The number one exercise avoided by most women, because either they can’t do them or they feel they are not good at them. From this point forward, if that is your mind set I want you to discard those silly notions and begin to understand that you only have to make up your mind that you can do them, then start training properly and you will.  And, that applies to all strength and sport, find your weaknesses, face them and overcome them by practice and hard effort.

Lay on the floor, place your hands next to your chest, slightly wider than shoulder width apart. Elbows point back, activate your core, back, glutes, legs and get ready to push. Perform your push-ups on your knees, or lower on your toes and push on your knees if knees is too easy but toes is still too hard or on your toes, with perfect form and ROM no matter what. Be patient, do them properly and you will gain strength.  Do 2 sets of  5 (warm up).

Now to the meat of the matter: how does one gain strength without mass. Gaining muscle mass is called muscle hypertrophy. Simply stated, most gym routines that people are familiar with suggest things like working muscle groups and body areas, focusing on 3-4 sets of 10 – 12 reps. This old formula is from the days of Body Building and not Athletic Training. Body building is designed to do just that build and shape the body. This is not what you want, mountain athletes want to gain strength with as little mass gain as possible and lean down. Utilizing body weight movements and external object’s.

Let’s discuss just one facet of this goal. Strength. Once the athlete understands the lift, the movement, the skill to be performed and the athlete is properly warmed up. We want to focus on a total rep count for that movement of (12 – 25reps) this can be done in sets and reps as such: 5 x 5, 5 x 3, 8 x 3, 6 x 2. The goal is to find a body weight movement, and external object movement or lift that requires a high muscle output from the athlete where finishing this low number of reps causes near failure (but not failure) on the last rep or two. Failure is that of strength or form, do not let your form go!

Next time you are training try this: I’m going to pick a movement that is often a challenge for women (if this is not a challenge for you, try adding weight to your pull up to effect the same challenge). Instead of doing your pull ups as 3 x 10 using assistance (for example) try to do 2 or 3 without assistance or reduce the assistance so you can barely do 4 or 5. Then complete 6 x 3, or 5 x 5 with at least a minute of rest between sets. If you are fit and have a good work capacity you can do sit ups, step ups, something in between sets as long as your heart rate recovers (before your next set of pull ups) and you are not overly taxing the upper body.

You can use this approach for all strength and power based movements.

We are just scratching the surface of strength training. There are many many elements to cover, frequency of workouts, what type of workout to do when, strength vs. power, what is power endurance. I will begin to cover these topics in the Chicks training newsletters and for more detailed information regarding programming of this nature you can contact me at www.rippleffectraining.com or info@rippleffectraining.com.

Signing off for now,
Carolyn Parker
Athlete Representative For: