My dreams are not dreams. Dreams are a figment of your imagination taking place in a fantasy world. I do not dream, I visualize and predict my future. These things do not just happen, I make them happen. As my great friend and fellow coach always says, “there are two things you can control, your attitude and your effort.” When acted upon those two factors in a positive light, your dreams will then become the visions of your future. The way I see life is through fear. I do not display my fear in most situations but it does exist. Continue reading
9/13/16-10/20/16 SUMMIT Team Strength/Power Plan Coach Keith Kubiesa
Coach and Trainer. I have seen these two terms used very loosely lately and having chosen a career path that entails both these titles, I wanted to clarify the difference between the two. Yes you can be both a trainer and a coach but they are not mutually exclusive. Just because you are a certified trainer does not automatically mean you are a qualified coach. Continue reading
Designing a workout plan or just going to the gym without a plan at all can be very overwhelming. Most gyms have a vast amount of unnecessary machines or the latest “six pack ab” gizmo. On top of that there are people of all shapes and sizes doing who knows what without any professional help. Being in this situation may cause you to just follow the pack and pick up ideas from the general public on what you should be doing in the fitness center. To make things clear, not every fitness plan needs to involve the gym. If going to the health club isn’t your thing I don’t blame you. Fitness and health first and foremost is just moving your body like humans are meant to move. However if you want to get into the swing of working out but don’t know where to start, I have a few suggestions in regards to what movements to be doing. I do suggest that to properly execute these movements you seek out the advice from a personal trainer. This will insure you execute the proper progression of these movements to strengthen your body while avoiding injury.
If you played football and you were a receiver, you wouldn’t spend time throwing a football. I suspect you would spend time catching, running routes, and learning plays. The same is true for any sport, the truth being that you should train and practice in a specific skill building manor. Before we continue lets be clear that a athletes fitness regime should include; training, practicing, and performing. All are different but they all intermingle with one another. Training is the act of strengthening specific muscles or skills needed to perform your sport. Practicing is going through the exact motions you will encounter in your sport. And performing is the time when you put all the elements together, game time. Continue reading
Life is full of misguided adventures and desires. There are vast amounts of things that we can pursue, achieve, explore and master. The most important thing however is what you are doing right now. If you continuously worry and look ahead to what is coming next or what you hope to achieve in the future, well then when and if that point comes you will not enjoy it thoroughly because you will then start looking ahead to the next thing. Yes, at times you need to be planning for your future and set long term goals but in order to achieve those goals you must take action now. Continue reading
It feels great to wake up to the sun and not to the nagging buzz of the alarm, pure energy. Getting on a good sleep schedule is a motivating way to start your day with the energy to move. Working out and having the energy to climb right away will set a great tone for the rest of the day. It may be the missing link to reaching higher limits and breaking through plateaus.
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.
This past Saturday (3/5/16) I had the pleasure to lead a workout for the Madison Women’s Climbers. All 12 women came in with positive attitudes and were focused on learning new tips to help improve their climbing strength. With spring right around the corner, the women were highly motivated to work hard in the gym in order to be prepared to climb hard outside. The emphasis of the class was; injury prevention (shoulder mobility), core strength (suspension bands to simulate removing point of contact while climbing), and active rest (simulate resting on a long route to lower heart rate/pace of breath). Continue reading
Below you will find the training schedule for the kids I coach on the Summit Team (Tuesday & Thursday). For those of you that don’t know, the summit team is our highest level of three teams. These kids range in age from 11-17 but they all share the common trait of dedication. These kids are highly motivated individuals that can withstand and thrive on a intense training routine. The days below are just days that they are in with my self and other coaches working in a group/team setting. Some of the kids also have supplemental training plans prescribed by myself to work on during non team days.
Use this plan as inspiration for yourself to get into the gym to not just climb, but to TRAIN. Spring is coming, put in the effort now so you can expand your tick list outside this spring and summer. Feel free to contact me if you are interested in a individualized training plan to suit your climbing goals. Continue reading