Every climbing instructor and coach will at some point stress the importance of straight arms, but what do they mean and do they even know what they mean?
The idea is that a bent arm is burning more energy and a straight arm less energy. Simple.
So we try and climb with straight arms, paying particular attention to having a straight arm when resting, clipping or placing gear.
“Hang using your skeleton, uses less muscle power!”
The human body did not evolve with hanging in mind, so if we hang on straight arms without engaging our muscles we risk damaging our shoulders which are a complex joint that take massive forces when climbing.
What we actually need to do is straighten our arms, whilst still engaging our muscles, to protect the soft tissues that connect our bones, and reduce the chance of damaging them.
In the picture you’ll see three hangs.
Muscles not engaged, you can see the shoulders are up by my ears. Poor form.
Muscles are now engaged, shoulders lower and better protected. Better.
Muscles engaged, and in a subtle but important difference, the shoulder blades are brought closer together – imaging trying to hold a ball between them. Better again.
We must consider shoulder form when training, to form the habit and have it become ingrained in our climbing. How we translate straight arms in to movement and efficient resting is another blog!
Rock Climbing Instructor, the new Single Pitch Award
So the SPA has been around a long time, especially when you consider it was the SPSA before that (the extra S was for supervisor), but it’s days are numbered! In April ’18 the award will be replaced by the Rock Climbing Instructor scheme. We’ll be continuing to provide the SPA until then, after which we will be providing RCI training and assessment courses.
If you’re already registered for the SPA scheme, you’ll have received an email (if you’ve kept your email address up to date!) from Mountain Training explaining the changes.
The first thing is there’s nothing to worry about, change is good!
– If you’re already an SPA, great! You will continue to be an SPA, plus you’ll also be an RCI. Mountain Training will update your details.
– If you’re an SPA trainee, you can either do your assessment before April ’18 and qualify as an SPA, you will then also be an RCI, or you can do your assessment after April ’18 and pass as an RCI.
– If you’re yet to do your SPA training, you can still do it prior to April ’18 and this will count as your training for your RCI.
– If you’re registered for the SPA, but won’t don the training before April, no drama, your registration for SPA is valid as registration for RCI too.
You’ll see that the change won’t alter your timeframe, nor will they alter the scope of the scheme, where you can work or what you can do with the award. You won’t be paying any more registration fees and assessments will be the same price (with us, other providers may alter their prices, who knows), training courses will increase in cost though (our price will be £190) because…..
The new RCI training will differ in that it is an extra day, now three days, to incorporate a full day indoors at a wall. If you already hold your CWA (to be renamed CWI) or are CWA / CWI trained, you’ll be able to attend a two day training, if a provider is running one where all candidates are CWA / CWI trained or assessed. The extra day is a good thing, means we can cover more and consolidate skills more during the course too.
More indoor fun times on the RCI, great news!
The scope of the scheme:
– Teach climbing skills.
– Take people climbing, bouldering and abseiling.
– Manage groups safely in these activities.
The pre reqs to do the RCI training course:
– Lead 15 trad routes (as per SPA)
– Lead 15 routes at a climbing wall
– Lead 5 sport routes
– Plus the normal 18 years old, member of a Mountaineering Council etc
The consolidation period stays pretty similar but specifies a minimum of 20 group supervision sessions – 10 indoors, 10 outdoors.
The assessment pre reqs again stay similar to the SPA:
– 40 trad leads (20 must be severe or higher)
– 30 climbing wall leads at F4 or above
– 10 sport routes at F4 or above
– 20 group sessions (10 indoors, 10 outdoors)
You’ll find the syllabus will change slightly, but for the most part this’ll just be wording to clarify the points. The RCI will though look at how to manage other staff (assistants), and also consider the use of fixed gear like lower offs on sport routes.
So I guess put simply, the Rock Climbing Instructor scheme is for the most part the same as the SPA, but better! We’ll have time to cover more and help you become a better instructor.
In addition to the RCI, there will also be a Rock Climbing Development Instructor qualification allowing people to teach leading at single pitch crags, this will be a great award, but expect the pre reqs to be high (rightly so!), maybe 60 VS trad routes, 60 6a sport routes, 20 days as an SPA / RCI and for a 4 day training course and a 3 day assessment. We hope to be providers for that scheme too but we’ll have to wait and see!
If we can be of any help with your qualification journey, or if you have any questions just get in touch!
Working on ML training and assessment courses is flipping ace!
My brother brought me to N Wales when I was 15 and it has lead to a lifetime of fun filled adventures all over the world, for which I’m extremely grateful. The ML award has been vital to my career, enabling me to take groups out in the mountains and leading on to my Mountaineering Instructor Award and Winter Mountain Leader, so I feel very privileged to help others on their own journey.
There’s a few steps to being able to work on ML courses and a few specific terms that’ll make more sense if I explain them now…
Provider: In my case this is my company – JB Mountain Skills, the role of the provider is to look after all the admin type stuff. They must be approved by Mountain Training, and briefly, they will have shown they have a market for ML courses and will be beneficial to Mountain Training.
Director: The person who’s in charge of delivering the course, ie. me, Jez Brown. A director must also be approved by Mountain Training and hold their MIA & WML or IML & WML, as well as having worked on at least 6 ML courses. They will also need to have a diverse range of CPD and tick a few other boxes too.
Staff: A second member of staff will be needed to deliver at least part of every ML course and will work under the direction of the course director. Whilst they don’t need to be approved by Mountain Training, they need to be an experienced ML as a minimum and have worked at least 20 days as an ML, most staff will have far in excess of this though.
Now that boring stuff’s out the way….
How I like to start my day…
Before the course even starts I’ll have spoken to everyone on the course, as the provider, dealing with the admin and checking DLogs. The day before the course I’ll have a look at the candidates DLogs and make a few brief notes, are they meeting the minimum requirements, does anything jump out? Sometimes there’ll be something unusual in there like a trip to some far flung place or an epic that provides a good talking point. I can’t say I read every last note on each entry of the DLog as it’s pretty time consuming, but I’ll read some if they look interesting and sometimes I’ll have to hunt around the DLog to find everything – log everything, whether it’s a QMD or a winter climb or a Himalayan exped, it all helps build a picture of you as a candidate.
Day 1, I always meet in Pete’s Eats, it’s a North Walian institution as much as it is a cafe! I don’t like to spend too long indoors so I try to keep things fairly brief, we’ll have some quick introductions and have a chat about the week ahead. We’ll also get straight in to chatting about the weather forecast and analysing a synoptic chart. Because this is an assessment, I expect the candidates to be leading most of the stuff we chat about including telling me what kit we need for the day, group shelters and such like, then we’ll decide where to go for the day. Maybe Cwm Glas and we’ll be on the 1:25k maps.
We try and calm the nerves a bit, we know it’s a stressful time, by giving everyone some pretty straight forward legs to start with, fairly obvious points like stream / footpath / field boundary junctions etc. We’re looking for people to get us to the points and look after the rest of the group on the way there, maybe imparting a bit of knowledge along the way about anything mountain related, whether you’ve spotted a Sundew plant or tell us about the hydro electric developments you can see en route to Cwm Glas, or anything else – I love all this because I’ll usually learn something myself! For those not leading the leg, you still have to concentrate as you may well not know where you’re going and you’ll have to relocate when we get there… Assessors won’t always tell you if you’re correct, not to be a pain in the butt, rather to give you a chance to correct yourself should you realise you’ve made an error- but absolutely do not assume because we haven’t said “yes that’s right” that you’re not on the correct spot. Sometimes we will say yes, sometimes we may say “if we are there, where’s the stream shown on the map” or something similar, to try and elicit some justification points. Following can often be harder, especially when the assessor is chatting away to you, remember we all want to have a nice day out in the hills too!
When you get to a point, I have no issue with candidates taking their time, having a quick look around etc., to make sure they are 100% sure where they are, I’d rather you do that than rush and give me a wrong answer.
As the day progresses we’ll probably start to navigate to smaller features, re-entrants, spurs and such like. At times I’ll let you just get on with it, other times I might ask you to let the group know what your plan is, along with any timings you’ve worked out. Remember to pick appropriate safe lines through any spicier terrain and keep checking that everyone is doing ok.
At the end of the day we’ll head back to Pete’s for a little review of what we’ve done and run through the home paper which is a pretty chilled affair, it raises some good points for discussions and lets us cover some of the less practical aspects of the syllabus.
Navigation can be fun!
Day 2, meeting in Pete’s again we’ll have a look at the synoptic chart again and see what the weather has in store for us, we might then compare that to some forecasts such as MWIS to see if they match what has been said. On this day we’ll be going on some more rocky terrain to focus on security on steep ground stuff, group management and there’ll still be some nav involved. Somewhere like Tryfan is ideal for this day and the candidates will be taking a rope between two and a helmet each (the helmet is because we are planning to use the rope, unlike working as an ML when the use of the rope is not planned). As an assessor I won’t be carrying any extra kit than a normal mountain day, but I will make sure I have my camera because I can usually get some nice action shots! You’d also notice me taking notes on this day because there’s a lot going on and I want to be able to refer to everything I’ve seen, in part to make a decision on the candidates performance, but also to help give them feedback on specific things I’ve seen.
Arriving at the bottom of Tryfan’s North Ridge, with slightly heavier packs, the candidates will take it in turns to lead sections of the journey and at this point it’s more about route finding and safeguarding the group than nav with the map. I’m looking for people to pick appropriate lines, spot, shepherd, give good advice and such like, plus I still want people to impart some knowledge, maybe some geological gems as we’re in the Ogwen Valley and there’s so much there to talk about. I might ask some questions to the group at times too, “Why are there not many trees? Should there be?”
Security on steep ground can be fun too!
This day requires a lot of judgement from the candidates, I’m looking for them to make the correct decisions of when to apply the various techniques in their tool box such as when to spot and when to get the rope out and if they do get the rope out, what kind of belay are they going to choose, and then how do they safeguard themselves? At some point they will need to use a rope and I’m not just looking at the setup, I’m wanting to see it used safely and effectively, I sometimes see a perfect setup, used perfectly until right at the end the candidate takes the person off the rope whilst they’re still in a precarious position, where just moving them on a couple of metres would have been much safer. At some point the candidates will probably be doing an abseil as well, and there’ll definitely do some confidence roping, which I often see being done really badly, make sure you practice it! Bent arms, twist in the rope in the lower hand, appropriately tight, good stance etc.
“Right folks, where are we?” A quick relocation somewhere on the ridge often catches people out, I’m careful where I do this, there’s a few good points where it’s not to hard if you think about it, but in some spots it would be super hard. Contours, contours, contours.
We might head down the West side and do some nav on the way down, maybe a leg each. At this point it probably enters my mind we were supposed to have done the 5 minute presentations on the hill that the candidates have been asked to prepare. Oh well, we’re out of time, we’ll do it back at Pete’s…
Taking a break!
On each day, but especially this day, I’d be giving out bits of feedback along the way and sharing any top tips that I feel may be useful, an assessment must be an extension of the training regardless of how well the candidate is doing.
At Pete’s, after a review of the day, we’ll listen to the presentations and probably have a chat about any salient points, before having a quick chat about the upcoming expedition… I’ll normally ask the candidates to come up with a route plan, having given them some key points that I want to get to. Snowdonia is a big place with so many awesome route choices, one of my favourites though is the Cnicht area of the Moelwyns, check it out on the map, lots of lovely contour features! If I’m happy with what I’ve seen day 2, we may not take ropes on the exped and wouldn’t normally take a helmet, however the exped gives further opportunity to see some rope work if I haven’t yet seen quite enough from anyone.
Day 3, we won’t meet ’til about 1030 so it’s time for a lie in! I wish, despite the best will in the world I won’t have packed ready the day before, so I’ll be up on time and sorting my kit and getting the head torch batteries out of the charger and such like. I’ll also be packing too much food, I usually do, 2018 will be the year of eating more healthily on expeditions I think, it’s too easy to pack junk food, which used to keep me happy but these days it makes me grumpy (and who wants a grumpy assessor!)
What to wear?
When we meet, guess what? We’ll look at the synoptic charts again, followed by a bit of MWIS, then have a look at the route plan the team has come up with.
I once got to the parking spot at Gelli Lago and one of the team realised they’d left their boots back at Pete’s, don’t let that be you! Check and double check! That said, we all have little mishaps, I’ve eaten my dinner with a compass as a makeshift spoon before and I once took the pole set from a different tent (2 poles instead of 3..!) which made for a flappy tent…
Similarly to the previous day the candidates take it turns to lead legs, on the 1:25k again, while everyone else relocates each time, it’s important to manage the pace, we’ve all got bigger packs on, and it’s a full on few days, so make life easier for everyone, slow & steady! Up and over Cnicht and before you know it we’ll be at the camp spot where before anything else we’ll have a little chat, lead by the candidates about what makes a good camping spot and what considerations there are when taking a group out then we’ll get on with putting our tents up and getting sorted. I normally aim to get in to camp somewhere around 1700, after having a wander around and seeing how everyone is getting on it’s dinner then power nap time for me!
I’ll wake up to the sound of my phone’s alarm going off and reach for my head torch, it’ll be dark now which can only mean one thing, night nav fun times! The time depends on what time of year it is, in the height of summer it could be 2300, this time of year though it would be closer to 1900. Anyway after quickly getting the right layers back on, it’s time to bag up and get back out there for another few hours. Remember why we’re doing night nav, it’s to simulate poor visibility, so if the vis has been really poor already, we might not do shed loads of night nav, but expect to be out for a while. I’m looking for candidates to navigate precisely and with simple, bomb proof tactics, still keeping an eye on the group of course and not taking us on any terrain that’s too spicy. Relocating at night is hard, so make sure you concentrate when following legs too, especially as you’re probably a bit tired and weary. Keep plugging away, try and remember to enjoy it and it’ll soon be bed time, phew!
Night nav fun times
At some point during night nav I’ll try and get some signal to check the weather forecast for the next day, and let’s be honest, I’ll probably get a cheeky update on to Facebook, Instagram and Twitter…!
A review of the day and chat about the next day and that’s day 3 done!
Day 4, I like my sleep so I’ll have asked everyone to be ready to roll at 0900, with their gear all packed and their 1:50k maps at the ready. I’ll make sure I’m packed and ready before that, having had the standard porridge and a hot drink to warm the core and fuel me for the day. I think for a lot of people this could be the toughest day, out for another full day with another camp to come. Did your kit admin pass the test, is everything still dry and organised? That can be hard when the weather is grim, as it often is, but it’s all part of the game so keep on top of it, you need to be able to operate with ease to have the head space and capability to look after your group when working as an ML.
More of the same today but on the 1:50k and with longer legs normally. If anyone needs to redeem themselves in terms of steep ground stuff, I’ll be keeping my eyes peeled for those opportunities too.
Into camp around 1600, and it’s time to get the tents up again, hope they’re still dry inside..! Night nav fun times? Well that depends on the previous night’s performances. Did everyone smash it? Great, no night nav. Did some people fall below the standard and need another opportunity to prove themselves? Oh well, out again then I’m afraid, that’s all of us. I absolutely would not say “We’re all going out because Mr/Mrs X didn’t do well enough”, it would just be a case of we’re all going out and everyone will be doing legs. I love night nav, it’s awesome being out in the mountains at night, but I love my sleeping bag too, so I’m happy either way!
Day 5, 0900 and we’re ready to go again, it’s nearly over. I look around, and think how people are looking, we don’t defer people for looking tired so don’t worry about that! It’s just interesting to see how people are coping.
Think back to what we haven’t covered in the week yet. We haven’t mentioned emergency procedures yet, so at some point during the morning we’ll have a chat about that and maybe do some improvised carries. What about river crossings? Who doesn’t love a river crossing? Well, me for a start! We’ll absolutely have a chat about them, mostly about avoiding them, but tactics for crossing them when we need to. Will we do them, sometimes, depends where we are, what the water conditions are and the particular group.
“Right, lets relocate!” “What info will Mountain Rescue need?”…
We finish back at the vehicles around 1200. It’s all over, there’s nothing more to be done save the reviews, debriefs and results.
Winter ML next?
Back at Pete’s again, or maybe the Siabod to mix it up, we’ll review the week and chat about what happens next etc., before having individual debriefs. These can be happy or sad times, that depends entirely on the candidates. As an assessor I think the acid test is whether I’d be happy for them to take my loved ones out in the mountains. Put yourself in the assessors shoes, it’s a massive responsibility to pass someone and we take into account the candidates performance over the whole course, I’ll have chatted to any other course staff to make sure I have all the info possible and give a lot of thought not only to the result, but also to the feedback.
Most people pass, that’s ace, that’s what we want. The ones that pass are the ones that have consolidated well and put in the practice.
Some people defer, take the positives from that though! That means you’ve met the mark in some areas, awesome, just a little more effort and you’ll have passed in no time. You get really constructive feedback and an action plan, and I’m always available after the course after the dust has settled to have a chat whether that’s a day, a week or a month later, it’s not always the time to take on loads of info.
It’s possible to fail, this is rare and only happens when people have not put any effort in.
Well, not quite! Home time is followed by a well earned shower and then it’s time to sort and dry any kit that needs drying. I might need it again the next day! The course director also has to fill out a course report online with Mountain Training which takes a bit more time, personally I tend to do that the day after. I also have a personal reflection on the course, what went well, what could be better etc., none of us ever stop learning and I strive to never stop improving so reflection is an important part of the process for me.
Well, that was a monster blog so good effort if you made it to the end, your ML will seem easy in comparison!
I remember the days of trying to climb something at my limit, be it indoors or outdoors, where my warm up would consist of an espresso, waving my arms around a bit, climbing an easy route, then wondering why I got pumped out of my box and climbed terribly.
It was pretty simple really, my warm up routine was lame, pointless really. Sure, these days my warm up might be a bit different depending on whether I’m jumping on a low stress E1 after work, or headpointing an E4, or redpointing that 7b+, again, but I’ll be doing a warm up of some description for sure.
Not quite the warm up we’re after…
Before we go any further I hate the phrase “warm up”, there’s so much more to it than that, so lets call it Performance Preparation – thanks Paul Roberts!
Today’s the day that the route’s going down, the grade is irrelevant (warm up before everything), it’s at your limit though, how are we going to best prepare ourselves?
Rest well, and eat properly. Turning up hungover, tired and hungry isn’t going to work, well, not for me! Be fuelled up and hydrated, I then like to eat little and often through the day otherwise I get sleepy.
Bring a good belayer you trust implicitly – can’t stress this enough.
Make sure conditions are good, if the rock is greasy and your crux move is a smooth sloper, it’s going to be hard to succeed, go somewhere else if need be.
Get your body ready to perform. We need to get the heart rate up (cardio), get your muscles and joints mobilised, and get your body well coordinated so your foot goes where you want it to and your hands hit the holds right first time every time.
Cardio – think star jumps, running, skipping
Mobilisation – such as lunges, gentle shoulder rotations, hip twists (I use a Theraband)
Coordination – turn your brain on with simple exercises like rubbing your tummy and patting your head in different combinations, stand on one leg with your eyes closed and touch the tip of your nose with the tip of your index finger, things like that.
Do some easier climbing (don’t underestimate them though), maybe a couple of routes, maybe some bouldering or traversing, depends a bit where you are, just remember it’s very hard to perform at your limit straight away. This will get your body and brain working, and your muscles recruited
Look at the route, get all the info you can from the ground, where’s the rests, where do you need to climb fast, where’s the gear / clipping positions, where are the key holds etc,. If you’ve already worked the route, still do this to reacquaint yourself with it and run through those sequences. Visualise the moves, visualise yourself doing them, visualise yourself successfully at the top.
When you’re tying in and getting your shoes on, get your mind in the right place if you haven’t already. This varies for everyone. It could be a happy song, it could be visualisation, it could be you going quiet, it could be you having a laugh with your belayer. I have a few things depending on my mood. Be positive.
Once you’ve started that route, give it everything, absolutely everything, if you shout “take” instead of slapping for that next hold you’ll never know if you could have made it! Give yourself every chance.
Putting the warm up to use, Laura working a 7a at Torbryan
There’s two results available.
Failure, well that sucks, but what did you learn? The rocks not going anywhere, rest and have another go, be that on the same day if you’re fresh enough, or another day if you’re not.
Success, yes! Enjoy the moment! I often struggle to make that moment last as there’s always another project to be done. Don’t forget to think why it was successful, we have to learn from our successes to keep achieving our goals. Don’t forget to thank your belayer!
Give yourself every chance of success!
The aim of this blog is to give you a bit of an overview, there’s a lot more to be said on each point!
If you feel like you like to push your grade, check out our Rock Improver courses…
As usual, you can catch up with what we’ve been up to on our Facebook and Instagram pages.
Looking out the window at the drizzle means one thing, no two. Firstly, no excuse not to go down the wall for some training and secondly no excuse not to write a blog about something… Normally my blogs are super easy to write, this one’s a bit more complicated, requiring more thought, but here we go, just bear in mind this is a massive subject, so this is really just an overview – the internet is full of great articles, and some utter rubbish as well.
For years I was kidding myself “off down the wall to get strong” I’d say, rubbish. Is going down the wall with a mate and doing a few routes training? No. I’m not saying it’s pointless, it’s great fun and you’ll get some benefit, as you will from any climbing, but don’t kid yourself it’s training. Sorry about that.
Time in the wall pays dividends…
Do you need to train, and more importantly do you want to train? If you’re happily climbing a grade and going to a climbing wall is just your way of ticking over when you can’t get to a crag then great, keep doing what you’re doing! If, however, you’re trying to improve your grade, think about what’s stopping you succeeding.
Being let down technically, or can’t work out the moves? Consider working on your technique first, if you haven’t done a massive amount of climbing, this will be a key limiting feature. Before training any aspect of your climbing, you must have a decent technique. It could also be your tactics, are you using the holds in the correct sequence? (Correct for you).
Getting scared? Don’t we all! But we can work on managing this through various techniques this will probably include falling off practice when appropriate to try and get more comfortable with it. The psychology of it all is vast subject in it’s own right.
Arms get pumped silly on climbs when you’re not actually finding the moves very hard, for example on sustained but non cruxey routes? You’re lacking endurance.
Not strong enough to hold the holds? Get stronger!
Unable to do the individual moves even though you can hold the holds? Not enough power.
Not able to link hard moves, even though you can do all the individual moves? This indicates a lack of power endurance.
It’s important to understand a few key words when giving the above points some thought.
Endurance, this is the aerobic capacity of of your muscles, specifically in climbing your forearms (local endurance). It’s the ability for you to keep climbing without getting too pumped (ie. solid forearms that can’t grip any more), which is when your forearms can’t get enough oxygen in them.
Strength, by this I’m talking about contact strength – holding that hold. When we talk about strength, we are talking about a static force, i.e. hanging from a hold, nothing more, so a stronger climber can hand off a smaller hold than a weaker climber (relative to their weight).
Power, doing something with that strength you’ve got! The product of strength plus movement. Think of a boulderer climbing a steep, short, sharp problem, they are using power.
Power Endurance, this is linking hard moves together without your arms giving up. Thinking back to endurance being aerobic, power endurance brings in the anaerobic process as well so to train it you need a good base of all the above.
Some success, Katana (E4) at Holyhead Mountain
How do we train our weaknesses? With hard work! Remember you’ve got to want to do the training, so have a think about what motivates you. It could be a particular route or grade, it could be to burn off your mates, or to make the most of that upcoming trip to the Costa Blanca – whatever it is, use it.
Before anything, warm up! You need to prepare your body to perform, get the heart rate up with some jogging, star jumps etc, do a bit of mobility stuff to get your muscles and joints moving and do a bit of co-ordination work as well. Then move on to some EASY climbing or bouldering.
Endurance, low intensity mileage. Example, doing laps at the wall, 4x4s at a level that makes you moderately pumped, but no more. If you get to the point where you’re feeling very pumped to the point you might fall off then you’ve moved in to the anaerobic phase which is not what we’re after.
Strength, if you’ve not done a lot of climbing yet, embrace bouldering, this will do wonders for your strength. If however you want to train strength specifically and you’ve been climbing a while already then the finger board is hard to beat. But, there’s a bit of a warning here, finger boards are brutal on your fingers, I’ve already mentioned warming up but feel the need to re-emphasise it again! Do a good 30 minutes of bouldering or climbing before getting on the board, and if you’re under 18 seek some advice first as it has the potential to mess up your long term finger development. That said they are massively useful, repeaters on a Beastmaker or similar will improve your strength. My top tip here is to download the Beastmaker App for your phone and start easy.
Power, campus boarding is one choice, and will undoubtably improve your power, like fingerboarding it’s intense so remember that warm up. You’ll see campus boards in every wall but they probably only become of use once you’re bouldering about 7a / V6 or above. Personally I prefer to boulder to my limit and have only ever used a campus board to benchmark my progress, this involves boulder problems near my limit and resting in between each go for a few minutes to recover properly, before doing another one. Using bouldering to train has the advantage of being more enjoyable and allows you to work on technique at the same time.
Power endurance, so you’ve got a good base of all the above? Now you can work on power endurance! Remember back to endurance and 4x4s, for power endurance we’re going to be doing 3x3s, but instead of being at a moderate pump level, we now want to be at a higher pump level, by the end of each set of three you want to be at our absolute max, a move or two from falling off, or falling off very close to the top. We can also achieve a similar result from bouldering. Choose some problems a couple of grades below your limit and aim to repeat an individual problem 3 times, you should be failing or close to failing on your last go, rest and repeat.
Wings of Freedom, 7a+ onsight, Spain. Photo Bennett Barthelemy
This is such a complicated subject. You’ll want to train all these different elements in phases, but we have to keep on top of them all. If we focus entirely on endurance, you’ll be stumped when you come to a crux section on a sport route, if you focus solely on power you’ll run out of gas hanging around placing gear on a trad route.
Don’t forget to rest. All this training requires your body to rest and rebuild to get stronger & fitter.
Remember I asked why you’re failing on routes? We also need to consider what we are looking to achieve from our training, maybe that’s linked to what’s motivating us. If you’re aim is to onsight The Strand, E2 at Gogarth then you’ll need endurance just to keep on trucking, if it’s to redpoint your a cruxey 7a somewhere then it’s probably power endurance you’ll need.
Well done for making it through that lot! Hopefully it’s useful and gives you something to think about. I get such a buzz from succeeding on routes that I’ve had to work hard to achieve that it’s easy to stay motivated to train and I enjoy the training itself, and that’s super important I think. If you don’t enjoy the training, even if it’s type two fun, it’ll be hard to keep doing it, week in week out.
Lastly, remember this blog is just a bit of an overview, this is, as I’ve already said, a massive subject… If you’re going to get training, get as much knowledge as you can, whether that’s reading stuff or seeking advice from a climbing coach.
Get training and smash those goals!
If you feel like you need help or a push in the right direction, check out our performance climbing courses…