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.
Have you ever looked up to someone because they are Fit? Have you ever been envious of a person because of their high level of fitness or their ability to crank out pull ups in their sleep? Have you looked at a extremely muscular body and just though, wow I wish I was that in shape? I’m sure most of us can answer yes to any or all of those questions. However have you ever taken a moment to think about your health? In fact have you ever considered the difference between being fit and being healthy? A overly muscular person or a person that can run a marathon at a record setting pace isn’t necessarily a model of good human health. Continue reading
The traditional birthday challenge, a wonderful physical exhausting event (or series of events) to celebrate your new age. Age is just a number, a number which plays a vital role in what exactly I am doing every year come June 9th. This last week my number happened to roll over to 28. For the last five years I have been creating my own birthday challenges. They have ranged from one single thing (2600 mountain climbers) to a day filled with various activities including eating, socializing, climbing and everything in between. However, whatever the challenge may be it will always revolve around the age you are turning. This year was a change of pace from the norm, as my friend and fellow coach, Sam, was kind enough to take time out of his schedule to come up with and complete a birthday challenge for my 28th. For those of you that know Sam, he is a very energetic, creative and fun loving dude. Once he jumped on board and took my birthday challenge by the reins I knew I was in for some good old fashion child like fun. Continue reading
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
Just so we are clear, if you didn’t already know I do not recommend excessive amounts of cardiovascular training. It is one thing if you truly enjoy running but it is a completely different matter if you are going on long runs to get in shape. I understand that some of you love running, competing in Triathlons, and biking hours on end. By all means continue to do these races and go jogging if and only if that is your passion. Do not continue to partake in a long duration cardio type training if you are looking for a way to get in shape. The fact is, excessive cardio training can be un-healthy. If you are just trying to be healthy (more on that subject and being fit vs. being healthy in a future post) and loose weight well you will get more bang for your buck with short duration full body high intensity training (such as rock climbing on a lot of hard routes in a very short time frame). Continue reading
When we think of training or working out we usually associate that with high intensity movements in the gym. However your workout routine should include some mobility work. This is just as important if not more important that your high intensity training. Mobility work can include various techniques used to allow and/or get certain joints in your body to move properly. Mobility work can be more important than your workout because if you cant move properly you are; limiting yourself, more prone to injury and compensating for the lack of mobility by using other muscles. For every 60 minutes you spend training, you should set aside 15 minutes for mobility work. As I stated before there are a lot of techniques we can use to mobilize various parts of our body, one of which you may be familiar with is foam rolling. For a more complete list of techniques I would recommend checking out the book “Becoming a Supple Leopard” by Dr. Kelly Starett. This book is the complete head to toe manual on the subject. However if you don’t want to shell out 30 bucks for the book or the library doesn’t have a copy for you to check out that’s ok, because I got you covered on the basics. Continue reading
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