Premeditating climb training it's very important.

By Anonymous -

Premeditating Training: It is important that each climber seeks the specific goal of a training day in relation to their planning. We should not think climbing on the climbing wall until we can not do it anymore and doing this in all of our workouts is the best way to train.

Take into account the weaknesses: we must be objective and think what is our weak point (foot placement, lack of strength for small grips, I get bad blunders, lack resistance, etc.) we all have some weak point. Part of our planning should focus on correcting those weak points so that they stop being so, and not continue to train the aspects that are good for me, such as the climber who is very good at block steps but has no resistance and dedicates To train only block steps. The more beginner the climber is the more time should devote to training the technique.

Variation of Sessions: always using the same guidelines, the same routes, the same places to train will lead to a rapid stagnation of our performance and a demotivation when it comes to training. Planning will help us avoid this.

Focus on planning based on climbing trips: following a contemporary planning we will achieve several peaks of performance throughout the year. It is advisable and logical to match these peak performance peaks with climbing trips or with the months in which we have more time to climb. It is therefore appropriate to indicate the date on which we want to be stronger and from that date prepare the planning.

THE SESSION

It is the minimum planning unit. When planning our sessions we must take into account the following order:


1. HEATING PHASE:
1.1. General Warm Up: joint mobility exercises, running, jumping and dynamic stretching, ie with movement to allow blood circulation.
1.2. Specific heating: 3 x 20 movements increasing the difficulty progressively.
2. MAIN PHASE:
2.1. Technique, strategy and mind.
2.2. Maximum strength and power.
2.3. Anaerobic Resistance.
2.4. Muscle antagonists and physical form in general.
2.5. Cardiovascular and general resistance.

In the same session we should never train the physical aspects before the technicians, since fatigue would make difficult the subsequent work of technique.
This order does not mean that we have to work the 5 points in the same session, simply that we must respect the order of the aspects that we are going to work that day.

3. PHASE OF RETURN TO CALM:
These are activities that lead the body back to inactivity and recover better for the next day. Basically static stretches of 30" per muscle group.

Comments

Post a Comment

Popular posts from this blog

What is a sport training?

By -
Image
According to the elementary principles of adaptation of the human being to the external environment, in order for the organism to improve its physical performance, it is necessary that it faces new stimuli that provoke new reactions (adaptations). These stimuli constitute the training load. The burden of training is understood as the set of biological and psychological demands brought about by training activities. This means that the load has to be measured and evaluated in a double plane. The stimulus must be measured by its magnitude and characteristics. The magnitude is represented by the product of amplitude and the time of application of said amplitude. The application time results from the duration of each repetition multiplied by the number of total repetitions. 1. Volume: It should be expressed by the number of repetitions performed. The total number of repetitions depends on the number of exercises, the repetitions per set, the sets per session and the frequency of the ...
Read more

FORCE TRAINING PART 1

By -
Image
1. Anatomical adaptation (AA) The objective of the AA phase is the progressive adaptation of the muscles, and especially of the muscular insertions in the bones, in order to withstand with greater dacilidad loads heavier during the following phases of the training. Thus, blogging burden of training should increase without the athletes feeling discomfort. The simplest method is the force circuit, because it provides an organized structure and alternates the various muscles. CIRCUIT TRAINING This type of training can sometimes be used to develop cardiorespiratory endurance, as well as strength combinations during the Anatomical Adaptations phase. - Design of the program (example): 1. • Half squats • Push-ups • Mastered • Hip extensions • Small jumps with both legs • Strides 2. • Go upstairs • Abdominals with bent knees • Trunk elevations • Jumps to a bench and to the ground • Complete squats • Medicinal ball launches 3. • Press legs • Press banking • Inclined...
Read more

Do you want to know how muscles work?

By -
Image
Introducing video: How our muscles work Muscle contraction is produced by an interaction of the protein molecules of actin and myosin, which in turn occurs due to the sliding between thick and thin myofilaments, this sliding causes a decrease in the amplitude of band A and zone H. Calcium (Ca) is the link between excitement and contraction of a muscle. The sarcoplasmic reticulum is specialized for its storage and release of calcium through the T system. When a nerve signal arrives at the muscle cell, a release of calcium is initiated into the fluid surrounding the filaments from special storage vesicles in the reticulum Sarcoplasmic, when combined with troponin, initiates the elimination of an impediment for a potential interaction between the actin and myosin filaments. In any case, the tropomyosin, which in the resting muscle has turned off the active sites of actin, can now activate them; In turn the actin can activate the ATP hydrolysis of the myosin heads. This allows ...
Read more