Before heading up to the gym to Coach the climbing team tonight, I wanted to leave a few quick thoughts on my approach to training. I was just reviewing and adjusting the fitness plan I have written up for this mesocycle of climbing for the kids and I wanted to point out the factors in coming up with a training routine.
Most plans I develop (climbing or general fitness) follow a few guidelines. This is my philosophy on how to get the biggest return out of your time spent in the gym. These principles include;
- Intensity – A lower volume of higher intensity work will keep you more engaged by spending less time in the gym. Each rep is more meaningful when you don’t have a whole lot to spare.
- Variation – Changing your workout week to week will confuse your body and not allow you to adapt to a specific regimen. When performing in your sport it will never be exactly the same from game to game or climb to climb.
- Duration – If the intensity is high the duration will be short (vice versa). This in fact depends on your goals and sport of choice.
- Frequency – How often am I in the gym training at a high intensity? Are there enough rest/recovery days between hard days?
- Specificity – Are the movements and circuits performed in the gym as directly applicable to my sport/activity/goals (ex. will training my core with sit ups directly translate to using my core on the climbing wall or will suspension training be more specific?)