If you were wondering why it has been a while since my last article, well that is because I was out in Colorado enjoying friends, family, climbing, a wedding and time away from reality. Limited use of my phone and no computer while in the mountains was just what I needed to get away from the stressors of the big projects/life events I have going on. While out in Colorado I was fortunate enough to enjoy the company of many great friends and acquaintances old and new. I was able to escape my normal climbing/training routine and go to a less than conventional wedding (Hawaiian in the mountains) with life long friends. I was also able to let my guard down and just climb anything with no agenda with the help of some friends whos lifestyle I applaud and adore. Continue reading
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.
What does being fit mean to you? What does being healthy mean to you? If you read my last post, Fit vs. Healthy, you could probably answer those questions with confidence. I hope you have started to develop a sense of those terms and have worked them into your life in a way that makes sense for your self. There is no secret equation to balancing the two nor is there a definitive correct answer. The closest thing to being correct is doing what you truly believe in and love with the full awareness of how one decision is affecting the other. For example, in order to be fit enough to have every muscle in your body bulge out you may be sacrificing your health by spending to much time in the gym and not enough time enjoying life. The point is, be aware of the disconnect between health and fitness but at the same time be fully confident and educated on what you are doing. If you bring a passion and awareness towards your physical goals, then happiness will add to your health.
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
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
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