For most people, life refers to more than 40 hours of work per week. Every day, traffic jams are commuting and the schedule is full. However; we can climb rock less year by year.
The good news is that you can now have a perfect climbing physique for only 60 minutes per week. I don't mean any weight training, or "Hell-style devil training," not to mention the popular Tae-Bo fitness club. Doing this will only help your climbing. This is true rock climber training that allows you to spend the least time and get the most out of it.
Of course, this training will not enable you to participate in the World Cup, but for the weekend climbers, its effect can reach 80%, while the whole training of the climber is only 20% of the effect.
basis
The biggest difference between "training" and "smart training" is that the latter has both "effective" and "efficient" at the same time. Efficiency means that you choose a good training method. Effectiveness; that is, you properly implement the training method you choose. However, there are only a few climbers who can simultaneously have both efficiency and effectiveness.
For example; if a beginner climbs into the indoor rock park three days a week, then this is a very efficient strategy for him. However, if it all climbs some difficult routes and the actual time to climb on the rock is only a little bit, then there is no efficiency.
On the other hand, if an experienced rock climber is too heavy for a long time to climb, he may control the diet first, and then do weight training to restore him to his original shape. These sports are effective for him. Because he does some weight training, but it has no direct effect on increasing rock climbing. However, if he does exercise with weight loss, lock-off training, or bouldering, his training will be more efficient.
The first step in the strategy "smart training" is to perform a no-holds-barred self assessment to find out the weaknesses of your own climbing. (See my book How to Climb 5.12 for self-testing). Step 2 Set an effective training goal to improve your weakest link. Finally, perform more effective training.
For the following training plan, you can increase or decrease the training time of 60 minutes, or increase or decrease the time of each item, but please choose according to whether it achieves the effect. If you can implement your training plan, then you can Your ability to climb to the next level, it may be 5.8 or 5.12.
Smart Training Tip Tips
1. Build a rock field This is a worthwhile investment. Even building an 8 å‘Ž 8 å‘Ž (244 cm) artificial rock wall with a 45-degree overhang can also make training both effective and efficient.
2. Warm up for 10-20 minutes,
Just like doing aerobics, if you are too heavy (can you pinch one point at a time?) That's a good idea. Body warming can help you with general endurance.
3. Pre-write your training plan for the week including the approximate start and end time. Only allow 60 minutes to complete all the tasks. After each item is ticked, there is a clock with countdown function to ensure that you can Exercise.
4. Train Yourself If you have more than two hours of training, you can talk to your friends. However, the 60-minute training requires you to be as undisturbed as possible, concentrate on your training, and train as much as you can.
5. Do stretching exercises for a few minutes after running or between the project and the project. Do stretching exercises
6. When climbing, beginners should focus on the distance between endurance and climbing.
Advanced rock climbers should focus on maximum explosive power and technical difficulty.
The good news is that you can now have a perfect climbing physique for only 60 minutes per week. I don't mean any weight training, or "Hell-style devil training," not to mention the popular Tae-Bo fitness club. Doing this will only help your climbing. This is true rock climber training that allows you to spend the least time and get the most out of it.
Of course, this training will not enable you to participate in the World Cup, but for the weekend climbers, its effect can reach 80%, while the whole training of the climber is only 20% of the effect.
basis
The biggest difference between "training" and "smart training" is that the latter has both "effective" and "efficient" at the same time. Efficiency means that you choose a good training method. Effectiveness; that is, you properly implement the training method you choose. However, there are only a few climbers who can simultaneously have both efficiency and effectiveness.
For example; if a beginner climbs into the indoor rock park three days a week, then this is a very efficient strategy for him. However, if it all climbs some difficult routes and the actual time to climb on the rock is only a little bit, then there is no efficiency.
On the other hand, if an experienced rock climber is too heavy for a long time to climb, he may control the diet first, and then do weight training to restore him to his original shape. These sports are effective for him. Because he does some weight training, but it has no direct effect on increasing rock climbing. However, if he does exercise with weight loss, lock-off training, or bouldering, his training will be more efficient.
The first step in the strategy "smart training" is to perform a no-holds-barred self assessment to find out the weaknesses of your own climbing. (See my book How to Climb 5.12 for self-testing). Step 2 Set an effective training goal to improve your weakest link. Finally, perform more effective training.
For the following training plan, you can increase or decrease the training time of 60 minutes, or increase or decrease the time of each item, but please choose according to whether it achieves the effect. If you can implement your training plan, then you can Your ability to climb to the next level, it may be 5.8 or 5.12.
Smart Training Tip Tips
1. Build a rock field This is a worthwhile investment. Even building an 8 å‘Ž 8 å‘Ž (244 cm) artificial rock wall with a 45-degree overhang can also make training both effective and efficient.
2. Warm up for 10-20 minutes,
Just like doing aerobics, if you are too heavy (can you pinch one point at a time?) That's a good idea. Body warming can help you with general endurance.
3. Pre-write your training plan for the week including the approximate start and end time. Only allow 60 minutes to complete all the tasks. After each item is ticked, there is a clock with countdown function to ensure that you can Exercise.
4. Train Yourself If you have more than two hours of training, you can talk to your friends. However, the 60-minute training requires you to be as undisturbed as possible, concentrate on your training, and train as much as you can.
5. Do stretching exercises for a few minutes after running or between the project and the project. Do stretching exercises
6. When climbing, beginners should focus on the distance between endurance and climbing.
Advanced rock climbers should focus on maximum explosive power and technical difficulty.
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