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 7c, 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…
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When it all comes together