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.
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?
There’s two results available.
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…
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.
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.
It’s important to understand a few key words when giving the above points some thought.
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.
The above methods of training are just a tiny handful of ideas, the list of training methods is virtually endless. I’d check out the Lattice Facebook page and app if you’re inspired.
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. Some people will phase their training to work towards a specific trip, other like me try and spin the plates of all the areas. There’s pro’s and con’s to both.
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 a cruxy 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…
Last year was a good year, in many ways, but especially in a climbing sense. I’ve loved climbing for as long as I can remember, but 2016 was the year I really started training properly and I made a conscious decision to try harder.
In terms of training, I mixed it up with bouldering, finger boarding, laps on the auto belay and some core workout sessions. The single biggest piece of enlightenment came from bouldering, and I’m saying that as someone who would never call themselves a boulderer! It was the realisation that sometimes you have to try hard, I mean really hard, every last bit of energy you have might need to go into that move and instead of not trying, and letting go, giving it everything and trying might mean you get that route. Outdoors I bouldered Font 7a and indoors 7b and this has really translated to my sport and trad climbing, if you don’t give things a max effort attempt, you’ll never know if you could have got it or not.
The other biggest improvement came on my climbing trip to Spain. A month of climbing with super psyched people (in some amazing places!) really sorted my head out, not being held back by unrealistic thoughts of hurting yourself etc. really frees up your climbing. On that trip I managed to onsight my first 7a, then 7a+ and redpointed my first 7b then 7b+.
On returning to the UK I’ve been super keen to keep riding the wave of psyche so I’ve tried to translate the extra fitness I’ve got from the sport trip and the good mental state from taking loads (I mean loads!) of falls on sport routes. Yesterday I managed to get my first non slate E4, Katana on Holyhead Mountain, which has really got me excited for the climbing possibilities of 2017.
The list on my fridge helps give me some focus, sometimes I find the amount of climbing on offer a bit overwhelming and struggle to know what I want to do. Last year the list was 43 routes long and I only ticked about half of them, but the list provided a bit of structure and my total number of routes was just shy of 200. Highlights included routes like Left Wall E2 5c, The Strand E2 5b, Khubla Khan E4 6b, Heading the Shot 7a+, Quartz Icicle E2 5b and Dale Duro Negro 7b.
This year’s list is going to be hard to complete, I’ve made it quite challenging! But I’ll love every minute of working through it!
I love climbing, obviously, and I love sharing my passion for it with all my clients, none of us should ever stop learning so this year I’ve enrolled on some coaching courses to improve my own delivery so I can really make the most of my clients time with me.
A massive part of the fun hasn’t just been the climbing, but also the amazing places I’ve been and the awesome people I’ve met along the way that have made the last year so brilliant.
Anyone can improve their climbing if they want to, I’ve just been lucky enough to meet the right people to give me the drive and determination to up my game a bit, but if you need any help working towards your own targets, get in touch!
My climbing has been going really well lately, I’m loving it and getting some great routes ticked, like El Guide Direct E3 5c in the Pass, The Weaver E2 5b at Tremadog and Quartz Icicle E2 5b at Gogarth. Recently I had a few days work in Swanage…
I spent a really enjoyable three years living in Swanage once upon a time, the climbing there is amazing – steep and juggy but loose and a bit intimidating. I remember my first time climbing there, me and my skinny arms got utterly spanked and it made me think I was the worst climber in the world!
Whilst I was living there I worked my way through most if the climbs that I could, got hit by the odd rock, watched a mate fall in the sea, got dive bombed by various sea birds, tapped a lot of rock to see if it was solid (usually it wasn’t) and was often scared out of my box! By the end of my time there I felt like I’d had my fill of Ruckle climbing and any visit back to Swanage mostly resulted in sport climbing at Winspit or Hedbury. There were a couple of routes that were still on the “to do” list though, one of which was Elysium E1 5b where the crux moves are very “un-Swanage” – being a crack and a crimp rather than the usual brutal roof.
Having spent a winter down the wall I’ve managed to fit in plenty of climbing this year, so I really wanted to tick Elysium. I was down there for the week and managed some after work sport climbs but one evening was definitely going to be a Ruckle trip.
Me and Matt abbed down the free hanging 40m line to warm up on a VS called Heidleberg Creature which is ridiculously steep for the grade, I’m pretty sure it would be HVS anywhere else. I followed Matt up the first pitch and whilst it was easy, it was certainly a fierce reintroduction to Swanage trad! The second pitch was easy again, with the standard loose top out – having done the warm up it had to be time for Elysium.
Abbing down again for the main event I was psyched to finally be getting on it, although I was a little concerned that the very start of the route looked harder than expected, until I realised I was looking at the wrong bit..!
I’m a bit anal when it comes to my climbing kit and racking up with Matt’s kit was a little off putting, it’s all fine but it’s a bit of a motley collection compared to my nice matching rack of stuff.
The start is super steady and after about seven or eight metres you end up on a nice ledge where you can place a couple of good wires in readiness for the crux crack section which had a bonus newly stuck number 3 nut and the slightly dubious peg which I tied off with a sling. The crux involves using a small crimp to exit the crack into the halfway horizontal break, which was super soapy in the still evening air. After crimping hard on it with plenty of chalk on my hand, I was soon past it and traversing the break after placing a monster blue hex at the end of it.
After the crux the route goes through what’s described as a strenuous roof and that passed without any drama, ending in a welcome hands off rest which I milked as I was expecting the next section of small roofs to be a bit cheeky. Thankfully the holds are all good and even high up the rock is surprisingly sound for the Ruckle, the only struggle was the amount of rope drag I had as I hadn’t extended one particular piece of gear under the first roof.
I was super happy to have cruised this route as it had been on the list for so long, it felt like unfinished business.
Bringing Matt up on second was an extra work out, hoofing the ropes through with the drag fighting back, but before long he appeared at the top super happy to have followed it clean, but knackered – the standard Ruckle result!
Next time Billy Pig will be the target, another E1 I never did involving a mega roof which you cut free on…
If you want to learn the skills necessary to lead sea cliff routes or just want a taster of this amazing type of climbing then get in touch and check out the Facebook page to see what work we’ve been up to lately.
I’m a creature of habit, every morning starts with an espresso, fruit smoothie and porridge. I think climbing is the same, you can get in the habit of climbing certain grades which can lead to a plateau and sometimes you need a little push somehow to get up off that plateau and push your grade a bit. Then this new grade can become habit.
I’ve been having a great time at work this week in the sun and my Original Mountain Month clients have got loads done, climbing at Milestone Buttress, Holyhead Mountain and the Slate Quarries plus an ascent of Crib Goch with a wild camp in Cwm Glas. I’ve also ticked two really great routes over the last two days, yesterday was the mega classic route on the Cromlech, Left Wall E2 5c and today was SS Special E2 5b on the Grochan. I’d really like E2 to become my grade of habit, over the last few years my average grade has been HVS and if I could extend this to E2 I’d be really happy.
The training I’ve been doing has mostly revolved around bouldering and the Beastmaker, it was really nice to climb these routes and feel the benefit of all the effort. None of the moves on either route felt particularly hard, but they did highlight that I need to train on the routes indoors too as my endurance doesn’t currently match my strength – so this is something I’ll add a bit more of over the next few weeks.
So the routes?! Left Wall has been on my to do list for years, it’s a stunning looking line on a stunning crag that I drive by almost daily and the climbing did not disappoint, the moves were never that hard, but there’s a lot of them and you should really temper the urge to place too much gear so as to save some energy. If you haven’t done this route and are capable, get on it and if you’re not yet ready it’s definitely something to aspire to!
Last year I went to do SS Special after work on a lovely summer’s evening, the banter was good, I started climbing, I fell off! I got back on it but was knackered and did a variation of it at HVS – SS Sickle. But today was the day and I met Stu at about 0830 and after a quick bit of traversing to warm up I was on the initial crack placing a number 4 nut, then I down climbed back to the floor, should have warmed up more! A few minutes later I was feeling good so I fired back up the crack quite easily, placing a couple more runners on the way, first third done and you’re at a hands off rest, relax and recover. Place another nice nut and you’re off up the middle third which is sloper city, easier than the crack but pretty pumpy for un-warmed up arms. Now with the pump properly set in I was beneath the final third of the route, on a slopey ledge with a really creaky jug of a handhold. I built a mini belay here of a couple of offsets and a couple of cams, because the next bit looked a bit steep for tired arms. Pull up through the overhang and there’s mega undercuts and you’re back on vertical rock where there’s more runner options, one more section of cheekiness and you’re at the top. I’d climbed pretty slow but was really happy to tick this off the unfinished business list! Quality route.
My 2016 wishlist of routes has a few ticks already and I’m feeling super psyched to tick the rest off too, just need to work on the endurance a bit, but hopefully E2 will become habit and will be the average grade of the year…
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