Mobility Exercises for Performance and Injury Prevention | 15 Minutes of Mobility

Mobility Exercises for Performance and Injury Prevention – 15 Minutes of Mobility Exercises

 

Go-Go-Go!

“I know, I should go to yoga”

 

Today I want to stress the importance of a proper warm-up and mobility exercises. It is important to do 15 Minutes of Mobility both before AND after any activity. If you do 15 Minutes of Mobility in a mindful way, you’ll get 10x the gain from your workouts and you’ll get less injuries!

I call it “too-much-of-a-good-thing” syndrome.

We love climbing and skiing so much. These activities calm our minds and feed our souls. But too much repetitive movement can create structural imbalances. And left uncorrected, these imbalances can lead to pain and injury. In addition, most of us sit too much: 10 – 12  hours a day on average.

(If you don’t know by now, sitting is horrible for you:

http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

http://www.popsci.com/science/article/2013-02/many-reasons-chair-killing-you)

So, even if you think you’re active, you probably sit too much. Even if you always exercise after work and hit it hard on the weekends–you still probably commute to work sitting, and drive a desk all day.

Loss of mobility causes pain whether it is in the back, neck, shoulders, or hips. Loss of mobility creates range-of-motion issues, muscle imbalances, and joint stress.

15 Minutes of Mobility Exercises

Doing these exercises will create a neuromuscular stimulus that turns on under-performing muscles and “chills-out” overactive muscles, increasing mobility over time.  

Execute the movements precisely. Stay in alignment. Build balanced strength. As a result you’ll be stronger and with the added benefit of decreasing your risk of injury.

Remember quality over quantity. Smarter, not harder, creates results.

(Don’t do any of these exercises if they cause pain.)

Before activity stretches should be dynamic: move in and out of the stretch, holding for 3 – 5 secs and repeat 10+ times.

After activity stretches should static: hold for 30+ sec to lengthen the muscle. Longer stretches fatigue muscles, so they shouldn’t be done before training or activity.

15 Minutes of Mobility

Upper body

Hold spine in neutral and core stable so that your back doesn’t arch.

If these are easy, lay on a bench or foam roller to increase available range of motion.

1) Chest Opener

chest opener exercise

15 Minutes of Mobility Exercises – chest opener

2) Elbows at Sides

mobility exercises - elbows at sides

15 Minutes of Mobility – elbows at sides

3) Overhead Reach

15 Minutes of Mobility – overhead reach

4) Shoulder Openers Video

Lower Body

For all stretches maintain a neutral lumbar spine and do not mash low back into floor

1) Single Leg Hamstring Stretch (Use squat rack or door jam.)

15 Minutes of Mobility – single leg hamstring stretch

2) Hip Opening 

hip opening mobility exercise

15 Minutes of Mobility – hip opening

3) Lying On Back Twist

mobility exercises - back lying twist

15 Minutes of Mobility – back lying twist

4) Hip flexor (lie on bench, bed or chair)

hip flexor mobility exercise

15 Minutes of Mobility – hip flexor stretch

5) Frog stretch

hip mobility exercise - frog stretch

15 Minutes of Mobility – frog stretch

6) Quad stretch

quad stretch

15 Minutes of Mobility – Quad Stretch

7) Calf stretch (Ideally on a ramp but a step will work as well.)

calf stretch exercise

15 Minutes of Mobility – calf stretch

 

Carolyn Parker

Founder, Instructor, Athlete, Mountain Guide

970-773-3317 work cell

Founder Ripple Effect Training

Coach for Uphill Athlete

AMGA Certified Rock Guide

Gym Jones, Fully Certified Instructor

 

Alpine Climbing Fitness – Training For Alpine Climbing

Carolyn Parker, training for alpine climbing by wearing a pack on an inclined treadmill

Carolyn Parker, building alpine climbing fitness wearing a pack on an inclined treadmill.

Alpine climbing fitness will help you expand your alpine climbing knowledge and journey further into the backcountry.

Alpine climbing asks many things of climbers, not least of which is fitness.

Fitness for alpine climbing involves three factors:

  1. A good aerobic base
  2. An ability to tolerate the load of a heavier-than-usual pack
  3. A body that is trained for long days – maybe even a few in a row!

However, training for alpine climbing can look very different depending on the style of the climb, its technical nature, the altitude, and your experience level,

Let’s say you’re planning on climbing Mt Baker this summer.

Mt Baker is a fantastic alpine endeavor.

For those who want to do more mountaineering in their life, Mount Baker is a perfect place to learn steep snow climbing and glacier travel skills.

Your guides can help you learn all the skills necessary for your climb. But your guides can’t help you arrive with a good base of fitness.

Often, fitness is the most difficult piece for those who want to be prepared for alpine climbing. The fitter you are the better for the long approaches, big summit days, and carrying heavy loads. Not to mention enjoying the experience!

How to train for long, back-to-back days?

Weekends are usually the best time for gals to get out and train for more than an hour. But, if you have time during the week for more than an additional hour in the morning, then excellent!

Week One:

Week days

2-3 x a week (indoors or outdoors) shoot for 60 min on a treadmill at 10 – 15% grade, or go for a hike with as many hills as you can find. Carry a pack with the weight of your normal, day hiking pack.

Weekend – Start by increasing time from weekday hikes. Try 90min on Saturday and Sunday, again, with a standard day pack. Try and find as much uphill terrain as you can, if you live where it’s flat, consider doing one more day indoors on a treadmill (10-15% grade) or step mill—not exciting but it will begin to condition your legs to the uphill.

Week Two:

Week days

2-3 x hour-long hikes. If all went well on week one, add five more pounds to your pack from last week—carrying extra water is a great way to do this weight addition.

Weekend

Stick with your standard daypack, but increase the time you are out to two hours both Saturday and Sunday

Week Three:

Weekday:

Increase load in pack by 5 # for 2-3 x 60 min treadmill sessions or outdoor hikes.

Weekend:

Increase load by 5 #, keep time the same 2:00 hours each day.

Week Four: 

Weekday:

Increase load in pack by 5 # for 2-3 x 60 min treadmill session

Weekend:

Keep load the same as last week, however increase the hike time to 2.5 hours both Saturday and Sunday.

Long-Term Alpine Climbing Fitness Goals:

Shoot for the weight you’ll be hiking in to base camp with. 40-45# is a good target weight. Increase load slowly and consistently over time.

And, increase weekend hikes to 8-9 hours over combined days. You can do one longer day (say 6 hours) and one shorter day (3 hours) if that is easier with your life schedule.

The key is to begin. Then slowly increase weight. Avoid injury by not over doing it too quickly.

There are so many specifics to alpine climbing: day-long adventures, two-week trips, high altitude, trekking in, back packing, using huts. The idea is to understand your body’s needs. Be prepared for the longer days and the energy spent.

If you need more information for a specific climb or trip of any nature you can contact me at:

carolyn@rippleffectraining.com

Carolyn Parker

Founder Ripple Effect Training

Gym Jones, Fully Certified Instructor

AMGA Certified Rock Guide

 

GU Hydration Drink Tabs

GU Hydration Drink Tabs in amongst Karen Bockel's climbing gear

My GU Hydration Drink Tabs are part of my climbing gear. ©Karen Bockel

Hello Everyone,

Karen here, checking in from Smith Rock State Park, Oregon.

It’s warm. The days are long and everything is screaming, “Sun’s out, guns out.”

My fingertips have been feeling the brunt of all the climbing but the rest of my body isn’t far behind.

Being out in the hot, dry desert all day takes a toll, especially when you aren’t used to it.

Luckily, I have GU Hydration Drink Tabs with me.

GU Hydration Drink Tabs have been a lifesaver! They are helping me stay hydrated and maintain my fluid balance. I like that they don’t have a lot of calories or sweeteners in their ingredients. Instead, they focus on replenishing electrolytes, which is what I want.

The drink tabs come in a small plastic tube with a lid that stays attached—so you don’t accidentally litter!

Each tablet can be dissolved in 16 oz of water.

To replenish the sodium and potassium I lost during the day of climbing I usually take one a day. It’s such good stuff! I feel like a wilted flower after climbing all day, but GU Hydration brings me back to life J. Try it for yourself!

Now, back to the crimps on the volcanic tuft…

Until next time,

Pull-Ups For Beginners

Pull-ups for beginners. Carolyn Parker, co-founder of Ripple Effect Training and AMGA Rock Guide, demonstrates good pull-up form.

Pull-Ups For Beginners. Carolyn Parker, founder Ripple Effect Training, AMGA Rock Guide, demonstrates good pull-up form using a band for assistance.

Pull-Ups For Beginners is a training program for anyone who has ever wanted to do a pull-up.

Why are pull-ups so hard?

Over the years, I’ve trained many women (some over 60!) to do their first pull-up ever and let me tell you, every first is as thrilling as the last. It’s truly empowering to be able to hold on and lift your own body off the ground.

Of course, being able to do a pull-up won’t hurt your climbing either!  ( :

How to do your first pull-up?

Over 8-weeks the Pull Ups For Beginners program will teach you how to start doing pull-ups.

I won’t lie to you. Fully unassisted, body-weight movements like pull-ups are challenging!

Many women shy away from trying to do pull-ups because they feel embarrassed.

Time to get over it.

How to get better at pull-ups you wonder?

  1. You need to train
  2. And, you need to learn proper form.

You see, learning a pull-up is like learning any new sport.

First, you must develop a base. Being unfit is not good for anything, let alone sports or pull-ups!

Find more information on developing a general fitness base at Training For Mountaineering | Back to Basics.

Second, you must learn the technique. Your body needs to understand the movement.

Third, you must increase your strength.

Fourth, voila! Crank a pull up.

Breaking it down like that makes it sound easy doesn’t it?

That’s because, in essence, doing a pull-up is easy. However, in practice, doing a pull-up takes dedicated work.

So let’s go!

Pull-Ups For Beginners | Chicks Training

Introduction

In addition to your regular training you will add focused pull-up work twice a week.

Begin practicing pull-ups using assistance. An assistance band is best because it allows you to practice the movement in the purest form with no external stabilizing.

Note: beginners should not drop all the way into their shoulders. Dropping all the way into shoulders can be hard on an un-practiced shoulder joint.

Learn Proper Pull-Up Form

5 Steps to a good pull up.

  1. Arch your back slightly to activate your lats
  2. Pull with your lats,
  3. Pinch your shoulder blades together
  4. Pull up with your arms. Your elbows should end up slightly behind you.
  5. Lead with your sternum not your chin.

Week One:

Do 2 sets of 10 pull-ups twice a week

Use appropriate assistance—you should be able to execute proper form but also feel a challenge on the last few reps of each set.

Rest for a few minutes between sets.

Week Two:

If week one went well do 3 sets of 10 pull-ups twice a week.

Again, without sacrificing proper form it should feel challenging for the last few reps of each set.

Week Three:

Do 3 – 4 sets of 10. Same plan.

Week Four:

Do 4 sets of 10. Same Plan.

After week four, you should have a pull-up base. Your body knows the movement and you have some strength.

Now we need to increase your strength. We increase strength by increasing challenge and we increase challenge by decreasing reps and assistance.

Week Five:

Use the amount of assistance that allows five repetitions to feel difficult.

Do 5 sets of 5 reps.

Rest for a couple of minutes between sets.

Rep 4 and 5 should feel hard.

Reminder: this is twice a week in addition to your other training.

Week Six:

Repeat 5 sets of 5 reps like week 5.

Reminder: Focus on form!

Week Seven:

Decrease assistance again.

Do 5-6 sets of 3 repetitions.

Rest a couple of minutes between sets.

Reminder: Do this workout 2 x a week, with really good form.

Week Eight:

Decrease the assistance again.

Do 5-6 sets of 2 repetitions.

Rest for a couple of minutes between sets.

Reminder: Twice a week.

Pull-Ups For Beginners (Week Nine):

Here it is!

Voile. Time to crank a pull-up.

Warm up properly as for any workout, then add a few assisted pull ups, make them easy, maybe 5 reps focusing on form for a couple of sets. Rest 5 minutes and then give it a go, try hard, it doesn’t have to be pretty, you can lift your knees, kick your legs, whatever just try! Have a friend there to cheer you on or give you the tiniest little bit of help for confidence!!

And remember, Even if you didn’t quite do that pull up you are stronger and you will, repeat the above eight week process with less assistance on all. Remember difficult things are just that, difficult. They require lots of hard work to achieve and focused training. That’s what makes the achievement so special!!

Side note: if you have any injuries or limitations that create shoulder pain or discomfort, address those injuries with a professional before trying to add this to your training plan.

If you need information for a specific climb or trip of any nature you can contact me at:

carolyn@rippleffectraining.com

970-773-3317

Carolyn Parker

Founder Ripple Effect Training

Gym Jones, Fully Certified Instructor

AMGA Certified Rock Guide

Climbing Training Program | Take Your Climbing to the Next Level

Carolyn Parker putting her climbing training program to use climbing in Indian Creek, Utah

Carolyn Parker, Founder Ripple Effect Training, AMGA Rock Guide, puts her Climbing Training Program to use. Indian Creek, Utah ©Carolyn Parker collection.

It’s time to rock!

Get on the climbing training program.

One of our most commonly asked questions is “How do I take my climbing to the next level?”

This is especially true for intermediate to advanced climbers. It’s common for intermediate to advanced climbers to feel stuck and unable to make progress.

Here’s the straight scoop.

In order to take your climbing to the next level, you need to train.

Your fitness level is one of the most significant factors affecting your ability to progress.

Adding to this, it’s been a long winter.

I don’t know about you but I’m jones’ing for some sun and warm rock climbing.

The transition back to climbing after the winter can be especially difficult. Fingers and other joints have lost their conditioning and avoiding injury is just as important as getting fit and strong.

The following climbing training program will help you build strength and stamina safely this spring. And, it will provide you with a fitness base from which you can rocket to new climbing levels over the course of the season.

Climbing Training Program

The total length of this program is 8-Weeks.

(It assumes training inside during this time of year.)

The schedule is adaptable to fit your specific schedule.

However, your climbing training program should incorporate the following:

  1. One general climbing strength, stamina, and mobility workout/week
  2. Two short climbing sessions/week
  3. Having fun on the weekend
  4. Ideally, a rest day between climbing sessions
  5. Aerobic work and/or yoga anytime

Schedule Example:

Climbing session on Monday, strength workout on Tuesday or Wednesday, climbing session again on Thursday or Friday. Go outside and have fun on the weekend.

Climbing Sessions

Start with a “reasonable” volume and on a “reasonable” grade.

  • Reasonable volume is about half of what you can do when you’re really fit.
  • A reasonable grade is what you know you can climb confidently.

Boulder, or do routes. If bouldering, down-climb for extra volume.

Now, for my special tip:

Count your hand movements to track your progress and volume.

I’ve learned that for me, 100 hand movements is a reasonable place to start after months of not climbing.

However, 100 hand movements may be too much for you.

Scale the number of hand movements that you do to your own ability.

Maybe, you will do only 50 hand movements to begin with. And, rather than increasing by 50 each week, you will increase by 25 each week instead.

When I’m on the climbing training program, my goal is 300 hand movements during a single session by the end of the 8thweek. Once I hit 300 hand movements, I find I can warm up to a difficultly that pushes me technically. Yet, I still have the stamina to work on projects.

Your goal might be 200 hand movements in a single session by Week 8.

Climbing Sessions

Progression Example:

Week One– 100 hand movements on easy routes.

Week Two– 150 hand movements. Increase route grade for 50 of the movements.

Week Three– 200 hand movements. Decrease or drop out easiest routes. Just focus on more volume rather than increasing difficulty.

Week Four– 200-250 hand movements. Increase difficulty and volume.

*This climbing training program suggests that you do two climbing sessions and one general climbing strength, stamina, and mobility workout each week.

General Climbing Strength, Stamina, and Mobility Workouts

Warm Up

Start with a few minutes of light aerobic exercise. Light aerobic exercise gets your body warmed up. Run, bike, row, etc.

And then:

Do 3 rounds of

8 x Shoulder Openers

5 x Cuban Press

5 x Wall Squats or Air Squats

If you want to add more chest opening exercises to your warm-up, check out More Tips for Bombproof Shoulders and Shoulder Strength. It is very important for climbers to keep their shoulders healthy.

Take a few minutes to stretch your calves, quads, hips, and hamstrings.

Workout One

Do 3-5 rounds, depending on your fitness level:

5 x Single-Arm Body Row or Double-Arm Body Row

5 x KB Bosu Chest Press (You can also do this on a bench.)

10 x Floor Wiper

Rest as necessary

And then:

Do 3-5 Rounds of:

5 x Strict Press

30 sec Ring Support

Workout Two

Warm-up (same as for Workout One)

Depending on your fitness level

Do 3-5 rounds of the following:

3-5 x Pull Ups

8-10 x Anchored Leg Lower

And then:

3 – 5 Rounds

5 x Bent-Over Row with Lock-Off In Three Positions

10 x Archers (5 per arm)

10 x Hanging Windshield Wiper (5 per side). Keep your legs straight and your hips high.

Week Five

Recovery Week. Take a week off of climbing. You can still do a general strength workout, some light aerobic training, and/or yoga. Make sure you rest.

Week Six through Eight

You should feel ready to push difficulty and increase volume after a month of consistent build-up and a week of recovery.

Incorporate harder climbing and a cool down on easier terrain each week.

Remember to do one of the general climbing strength workouts every week too!

Week Six

250 hand movements

Week Seven

250-275 hand movements

Week Eight

275-300 hand movements

Week NineRecovery week ( :

Now you’re ready to rock on your projects!! Inside or outside ( :

Carolyn Parker
Founder, Instructor, Athlete, Mountain Guide
970-773-3317 work cell
Founder Ripple Effect Training

Coach for Uphill Athlete

AMGA Certified Rock Guide
Gym Jones, Fully Certified Instructor

Training for Mountaineering | Back to Basics

Carolyn Parker Training for Mountaineering

Carolyn Parker getting Back to the Basics training for Mountaineering with a goblet squat.

When training for mountaineering (backcountry skiing, climbing: gym climbing, rock climbing, ice climbing, alpine climbing), the most important lesson I’ve learned over the years is to always go back to the basics.

Although I played many sports when I was young, it was not until I was 18 that I started to train in a structured way. It was in college that I got a coach and since then I’ve been paying attention, absorbing, learning, reading, focusing and refocusing.

A simple lesson that comes up over and over is to begin again.

Our brains want to be distracted; they believe that fancier work must be more beneficial. They also believe that if we’ve done something a few times, we must need something new.

You can practice climbing and skiing. You can learn technique and skills from a professional. However, if your physical foundation is not solid, your performance will suffer.

Going back to training basics will help everything—your backcountry skiing and your climbing—gym climbing, rock climbing, alpine climbing, ice climbing.

Following are the links to

The first 4 training tips for Chicks

Together and in succession these programs make up a foundational training progression. These training tips are good for anyone intent on improving their climbing or skiing.

  1. Basic Warm-Up Exercises | Training Tips for Backcountry Skiers and Climbers | Chicks

Why a solid warm up is so important when training for climbing and backcountry skiing?

  1. Stronger not Bigger | Training Tips For Mountaineers | Chicks

The positive effects of strength conditioning and how to get stronger without getting bigger.

  1. Core Movements (Part 1) | Exercises for Mountaineering | Chicks

The specific strength required for climbing that can be gained in the gym environment can enhance any athlete’s performance.

  1. Core Movements (Part 2) | Exercises for Mountaineering | Chicks

The number one cause of injury, aside from a direct trauma, is muscle imbalance and loss of ROM (range of motion).

 

Carolyn Parker
Founder, Instructor, Athlete, Mountain Guide
970-773-3317 work cell
Founder Ripple Effect Training

It’s All In the Glutes | Training Tip for Mountaineers

It’s All In the Glutes

This training tip takes us back to basic glute function. All mountaineering-related activities, whether climbing or skiing, require strong and active glute muscles.

Why do so many of my athletes have issues with glute activation or function?

In today’s culture, most of us spend too much time sitting. From the time we are young we sit in desks, cars, and couches.

Even if we move regularly, the act of sitting and slouching turns muscles off. This is especially true for the Gluteus Maximus because you sit on it directly. As the point of contact between the chair and your body, your glute max is pressed upon and stretched, which causes it to lose its normal tension—it turns off.

If we don’t check in and turn our glutes back on, they aren’t going to work properly. This is a problem because our glues are core instigators of power.

The following training tips are designed to get you thinking and focusing on glute function. This awareness will help you properly activate your glutes while training which in turn will help you gain strength.

Once you have the hang of it, pay attention when skiing and climbing. Use your glutes as the primary movers and stabilizers along with your hamstrings and core and suddenly your quads won’t be on fire and your knees won’t hurt as much.

Beginning to strengthen and gain awareness in the gym is a stepping-stone to applying a fully-functional body to any mountaineering-related activity—where the body is challenged even more by the application of skiing or climbing in the variable environment.

Here’s a little something more on this subject (and other alignment issues):http://rippleffectraining.com/2017/03/06/aligning-the-modern-athlete/

Activate Your Glutes

  1. While standing, squeeze your glutes. This is easy for most.
  2. In a plank, try squeezing your glutes. This can be harder for some, but is a basic piece of a solid plank.
  3. Sitting on a bench or chair, with your feet flat on the ground and slight pressure on the heel of the foot, sit upright with good posture and squeeze your glutes. Your body should actually raise up an inch or two from the mass of the flexed glute and hamstring.
  4. While seated as above, squeeze your right glute and release, then squeeze your left glute and release. Doing this drill gives you proprioceptive feedback—feeling the contraction to make sure its happening. It’s easiest to do when seated so you don’t have to worry about balance and other muscles, for now.
  5. Next, try to stand from the bench with no additional weight, focusing on using your glutes to create the upward movement. See: Glute Stand Exercise | Training Tips for Mountaineers | Chicks
  6. Don’t allow your knees to angle in. See: Glute Stand with Poor Form | Training Tips for Mountaineers | Chicks. If your knees angle in you may have glute med/min weakness. Try doing the standing movement with a band around your legs to correct and strengthen. See: Glute Stand with Band | Training Tips for Mountaineers | Chicks.

Other Movements to Activate Your Glutes

  1. Step Up – try this focusing on using the glute with just a single leg working, pressure on the heel of the foot on the box, good posture, stand using the glute. Once again don’t let that knee angle inward. See: Step Up Exercise (good form, poor form, good form) | Training Tips for Mountaineers | Chicks.
  2. Lunge – front leg glute is lifting the body, pressure on the heel, back leg glute is squeezing, isometric contraction for balance, watch knee alignment as mentioned above.
  3. Spilt Squat – same, front leg glute is lifting the body, pressure on the heel, back leg glute is squeezing, isometric contraction for balance, watch knee alignment as mentioned above.
  4. Squat with Weight – lift by activating your glutes versus pulling up with your quads.

Take this focus and awareness into all your movements, even walking ( :

Enjoy the practice!

If you need information for training for a specific climb or trip of any nature you can contact me at:

carolyn@rippleffectraining.com

970-773-3317

Carolyn Parker

Founder Ripple Effect Training

Gym Jones, Fully Certified Instructor

AMGA Certified Rock Guide

 

 

Get More Specific Strength for Ice Climbing

Training for Ice Climbing? Time to dial it up!

Icing on the Climbing Cake–more specific strength for ice climbing.

Ice climbing is a different beast. Solid general fitness and specific strength is key to success.

If you’ve been following the Chicks Training tips recently you know about the last two ice-climbing-specific workouts.

Swing! Training for Ice Climbing helps build ice climbing fitness from a solid fitness base.

10 Steps to Muscular Endurance for Ice Climbing gives you some tips for using a climbing gym to build ice climbing fitness. Indoor climbing can help with grip strength and stamina. Climbing indoors with a pack will increase your pump and add core strength and muscular endurance.

Now it’s time to dial in a couple more pieces as well as take things up a notch.

This workout is for those

  1. Who have been training
  2. Have some ice climbing under their belt, and/or
  3. Are preparing for an upcoming Chicks clinic or ice climbing trip.

Train your Arms, Grip and Calves for Ice Climbing.

5:00 min warm up  (jump rope, ski erg, treadmill, cycling)

2 × 8 shoulder openers

2 x 5 cuban press

2 x 5 push ups

2 x 10 (5 x per side) turkish get up with light weight

Then:

Pull ups

The technique you use for this workout will depend on where you are with your pull up strength.

The following three videos show pull-up variations. The final one shows the lock off training sequence.

Do Pull ups on dowels or your ice tools placed over a pull up bar.

Use assistance if necessary. Use a band, small jump, toe on a chair, or a friend holding your feet to help take some weight.

Lock off at the top of the pull up for 1- 3 secs depending on your strength. Lower to 3 more positions from the top. Lock off for up to three secs at each position.

These lock offs should be controlled.

Try not to drop into the shoulder joint at full extension.

Do 3 – 5 reps in a row, depending on your strength.

Rest 5 minutes between sets and repeat 3 – 5 times. Again, reps, rounds and technique variation will depend on fitness.

Weighted Calf Raises

While resting, load up a pack, wear a weight vest or hold something heavy (15 – 30#). Do weighted calf raises, ideally, in your ice climbing or mountain boots. Calf raises can easily be done on a step.

Do 10 calf raises every minute on the minute for 3 minutes. In other words, start the clock or timer for 1 minute. Do 10 reps and rest for the remainder of the minute. When the second minute starts, do 10 reps again and then rest for the remainder of the second minute. Do the same for the third round. Three rounds/minutes will use 3 minutes of your 5-minute rest. Fully rest the remaining 2 minutes.

Then:

Go back to the pull-up-lock-off drill.

Repeat both exercises 3-5 times.

This calf workout in between lock off practice is a great combo for ice climbing.

Bonus

We all know core work is critical.

Here’s a little “Ab-pocalypse” for the end of the session:

30 sec sit up

30 sec V-seat hold

60 sec mtn climber

30 sec flutter kick

60 sec plank one foot off the floor for 30 sec then switch elevated foot.

30 sec KTE – knees to elbows

60 sec rest

3 – 5 rounds

 

Enjoy!

And Happy New Year!!

Carolyn

If you need information for a specific climb or trip of any nature you can contact me at:

carolyn@rippleffectraining.com

970-773-3317

Carolyn Parker

Founder Ripple Effect Training

Gym Jones, Fully Certified Instructor

AMGA Certified Rock Guide

Train Muscular Endurance for Ice Climbing

learning to ice climb in the ouray ice park from Chicks guide, Carolyn Parker

Thumbs up for core endurance. Learning to ice climb in the Ouray Ice park. ©Carolyn Parker

Train muscular endurance for ice climbing this season!

Ice climbing is different. There are no crimpers or slopers. You always have a jug to hold onto—your tools! But swinging a tool overhead, holding on while placing or removing protection, longer pitches, the weight of winter gear (boots, crampons and multiple layers of clothing) and often climbing with a pack, all add up.

Ice climbing can give you a full body pump and gas your arms like never before.

So, we need to train muscular endurance.

First, before you start to train, you should determine if you are on your game strength-and-fitness-wise.

Go to Swing! Training for Ice Climbing where you will find:

  1. Questions meant to help guide you towards understanding and building your foundational fitness
  2. Specific strength training exercises for ice climbing

Now, you’ve decided that you’re ready to train muscular endurance for ice climbing, but you don’t live anywhere near readily accessible ice, or you have to train inside due to that funny thing called work, then read on…

10 Steps to Muscular Endurance for Ice Climbing

  1. Head to the climbing gym with your climbing pack and approach shoes or light-hiking boots.
  2. Load your pack with a few full water bottles (start with 8 – 10 lbs).
  3. Pick easier routes to focus on big muscles. Steep is still ok, but with big holds.
  4. Warm up with a few shoulder openers, wall squats, a few push-ups, Turkish get-ups and pull-ups
  5. Wear your approach shoes or light-hiking boots to climb (if the gym is ok with it). The point is to climb with shoes that are less precise then climbing shoes.
  6. Use the auto belay or find a partner who is stoked to train too.
  7. Climb with your weighted pack. Use a reasonable load to start. If climbing with no pack is hard enough, then start there. The pack will pull on your upper body and help mimic the torso position required to swing a tool overhead while ice climbing. (Hint:try a 10 min session without the pack first to gage where you are.)
  8. Climb continuously for 10 minutes. Climb up and down. Don’t lower or rest on the ground. While you are climbing, practice working through the pump: shake, breathe and keep moving. We are working on stamina.
  9. Try four rounds: 10 minutes of continuous movement, followed by 10-15 min rest. Work/rest can be alternated with a training partner using a you-go, I-go approach. If you are training on your own then do mobility work, foam rolling, and core work during the rest period.
  10. If four rounds goes well, increase the time you stay on the wall or add more weight, or both for the next session.

This workout will give you a full upper body pump and a nice pump in the arms too, for “icing” on the training cake!

Enjoy and get the stoke high for the Chicks Ice Season!!

If you need information for a specific climb or trip of any nature you can contact me at:

carolyn@rippleffectraining.com

970-773-3317

Carolyn Parker

Founder Ripple Effect Training

Gym Jones, Fully Certified Instructor

AMGA Certified Rock Guide

Ski Legs

Carolyn Parker, founder Ripple Effect Training, working her ski legs on the way to the Grands Mulets Hut, Mont Blanc Massif, French Alps. ©Robbie Klimek 

Carolyn Parker, founder Ripple Effect Training, working her ski legs on the way to the Grands Mulets Hut, Mont Blanc Massif, French Alps. ©Robbie Klimek

Training for Skiing

Three Workouts for Ski Leg Prep

Hey you!

Stop dreaming of winter.

Start transitioning your legs to ski-mode now!

Warm-Up for Ski Legs Training

Do 10:00 minutes of light aerobic exercise.

Then:

2 x 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat 

2 x 5 Squat jump

Ski Legs Training Workout Option 1

5 rounds of

KB Spike Swings. (Work; then rest for as long as the work portion lasted, increase weight each round)

Then:

5-7 rounds of

8 Accelerating Back Squats(squat to depth-hold, then “jump” or accelerate out of the bottom of the squat) + 5 Burpees (fast minimal rest)

Ski Legs Training Workout Option 2

5 rounds of

5 Split Squats per leg + 8 Box Jumps

Then:

5 rounds of

10 x Weighted Sit Up

20 x Lateral Jumpsover paralette, or on/off Bosu

Ski Legs Training Workout Option 3

1 – 10 SquatLadder with Partner. (Optional: Hold a KB or DB in hands at chest height to add weight to ladder) partners begin by holding at the bottom of the squat movement. Player one does one squat then holds at the bottom. Player two then does their first squat. Player One then performs two squats while player two is holding. Then player two does two squats while player one holds at the bottom of the squat. Players alternate reps and holds up to 10. Don’t cheat and don’t break the hold.

Then:

5 rounds X

20 x Split Jump(10 per leg) + 30 sec running sprint. rest 60 secs

Then:

4 rounds X

30 secs Mountain Climbers+ 30 secs sit ups + 60 sec rest

COOL DOWN

If you are unsure how to perform any of these movements, please reach out and find professional instruction.

If you are interested in online training, need guidance for a specific climb or trip of any nature you can contact me at:

carolyn@rippleffectraining.com

Carolyn Parker

Founder, Instructor, Athlete, Mountain Guide
970-773-3317 cell
Founder Ripple Effect Training

Coach for Uphill Athlete

AMGA Certified Rock Guide
Gym Jones, Fully Certified Instructor