Strength Training For Backcountry Skiing

strength Training for backcountry skiing helps Angela Hawse make perfect turns in Iceland

Strength Training For Backcountry Skiing helps Angela Hawse, Co-Owner Chicks Skiing make perfect turns. Iceland, 2019

Hey Skiing Chicks!

I hope you enjoyed last month’s training tip: Uphill Training for Backcountry Skiing workout because now it’s time to add in strength for the downhill skiing part.

After a month of building uphill stamina in your legs and lungs, we need to build a reserve of strength and power for the downhill.

All the exercises in this Downhill Training for Backcountry Skiing workout link to videos of the movements. The full workout takes just over an hour with a few minutes extra for cool down. As always, if you’re unsure about a movement, hire a professional coach. A coach can help you train properly and stay injury free.

Ideally, plan strength workouts after rest days and one or two times a week, depending on your time and your fitness.

Commit to this workout 1-2 days a week for 4-6 weeks and enjoy the benefits come December! (Or whenever ski season begins for you.)

Strength Training For Backcountry Skiing Workout:

Warm up:

10:00 mins row, run, ski erg etc.

2 x 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat 

2 x 5 Squat jump

Then:

Find your weight and box of appropriate height.

5x

5 Goblet Squat + 8 Box Jump @ 12 – 24” (If no box available you can substitute jump with a KB swing.)

Then:

5x

60 sec wall sit with a weight in your lap (medicine ball or slam ball work well)

30 secs split jumps

Rest 60 secs

Then:

3x

10x Push up

10x Leg lower

Cool down with light aerobic work and mobility:

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

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, Instructor, Athlete, Mountain Guide

Founder Ripple Effect Training

AMGA Certified Rock Guide

Coach for Uphill Athlete
Gym Jones, Fully Certified Instructor

Uphill Training For Backcountry Skiing | Chicks Skiing – Training Tip

Carolyn Parker skiing uphill in Iceland

Carolyn Parker backcountry ski touring uphill – skinning in Iceland ©Robbie Klimek

 

Are you stoked to get into backcountry skiing this winter?

Maybe you’ve registered for an Avalanche Rescue course and an Intro to Backcountry Skills course with Chicks? Maybe you’re a more advanced skier and it’s off to Hokkaido, Japan in January for you!

Whatever the case may be, for backcountry skiing we need to build a good aerobic base for skinning on the way up. And we need sufficient leg power for the way down.

Ultimately, the goal is to be able to carve epic turns in fluffy, pillowy powder for days on end.

If backcountry skiing is your game, you’ll need both uphill stamina and downhill strength.

Uphill training is dramatically different than going on a run around the neighborhood. If you live in an area where hills are available, it’s time to log some vertical outside. If there are no hills for you, get on a stepmill or treadmill at 10 – 15% grade with a light pack or weight vest or find some stairs (the more the better) and start logging some up hill training time for winter fun. If you can get outside, use ski poles or trekking poles to assist on the uphill and to condition your arms for poling.

We’ve got eight weeks to prep for ski season. Then, in December, we’ll start to fine-tune our skills on the slopes.

This training tip focuses on the aerobic conditioning part. In two weeks, I’ll send out the strength training details. However, if you already strength train, keep it going as outlined in the chart below.

Uphill Training For Backcountry Skiing Calendar:

*For all uphill training go at a comfortable, conversational pace or practice nose breathing.

A slow pace helps build a base and it won’t over work you, you’ll be able to recover and train (or ski) multiple days in a row.

 

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest Day Strength Uphill training, 60 min Uphill training, 60 min Rest Day Uphill training, 60 min Uphill training, 60 min
Rest Day Strength Uphill training, 60 min Uphill training, 60 min Rest Day Uphill training, 75 min Uphill training, 75 min
Rest Day Strength Uphill training, 60 min add pack or weight vest 10# Uphill training, 60 min add pack or weight vest 10# Rest Day Uphill training, 75 min add  pack or weight vest 10# Uphill training, 90 min
Recovery Week Strength Uphill training, 60 min Uphill training, 60 min Rest Day Uphill training, 90 min
Rest Day Strength Uphill training, 60 min add pack or weight vest 15# Uphill training, 60 min add pack or weight vest 15# Rest Day Uphill training, 90 min add pack for weight vest 15# Uphill training, 90 min
Rest Day Strength Uphill training, 60 min add pack or weight vest 15# Uphill training, 60 min add pack or weight vest 15# Rest Day Uphill training, 90 min add pack or weight vest 15# Uphill training, 120 min
Rest Day Strength Uphill training, 60 min add pack or weight vest 20# Uphill training, 60 min add pack or weight vest 20# Rest Day Uphill training, 120 min add pack or weight vest 20# Uphill training, 120 min
Recovery Week Strength Uphill training, 60 min Uphill training, 60 min Rest Day Uphill training, 120 min Rest Day

Once the snow flys and you are skinning and skiing for days you’ll be so stoked that you took the time to training properly.

Stay tuned for strength!

All my best,

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

AMGA Certified Rock Guide

Carolyn’s Quick and Dirty Core Strength for Chicks

basic plank demonstration

Basic Plank

Core strength is critical to all sports, climbing and skiing included.

We so often seem to run out of time. Or we fall into the pattern of doing the same old thing because we don’t have time to think of new stuff.

Whether you are a beginner or a crusher, my quick and dirty core routine has basic, intermediate and advanced versions.

The routine builds off of 4 movements: leg lowers, windshield wipers, sit-ups and plank. Together, these four movements target prone and supine stabilization as well as flexion and rotation:

Basic Core Strength:

Start with 5­­–10 repetitions of leg lowers, then 5-10 repetitions of windshield wipers, then 5–10 repetitions of sit-ups, then 30 secs of plank.

Rest 60 seconds and then do another set.

Do 3–5 sets depending on how fit you are and how much time you have.

Work up to 5 rounds of 10 reps of each exercise and 60 sec plank.

Intermediate Core Strength:

Start with 5­­–10 anchored leg lowers, then 5­­–10 weighted windshield wipers, then 5­­–10 weighted sit ups, then finish with 30 sec front leaning rest (FLR).

Rest 60 seconds and then do another set.

Work up to 5 rounds of 10 reps each and 60 sec of FLR.

 

Front Leaning Rest

Front Leaning Rest

Advanced Core Strength:

Start with 5­­–10 elevated/weighted leg lowers, then 5­­–10 hanging windshield wipers, then 5­­–10 knees to elbows, then finish with FLR plus one push up every 10 secs for a total of 6 push ups in the minute (can drop to the knees for the push ups if necessary).

Rest 60 seconds and then do another set.

Have fun with these core workouts. Unless you are familiar with these movements and 100% sure you can do them properly, I suggest everyone begin with basic then move to intermediate if you aren’t terribly sore the next day and stick with intermediate for a few weeks or months before moving on the advanced.

Contact me for further training information and programming

@Carolyn Parker

carolyn@rippleffectraining.com

970-773-3317

Founder Ripple Effect Training

When Rest Is Best

Relax. ©Carolyn Parker

It’s August and rock climbing season is in full swing.

It’s a good time for a mid-season check in.

I always check in with my athletes before we start training. I check in to make sure they aren’t working around pain or discomfort.

Recently a young, strong athlete came into my gym for her training session. Let’s call her Lucy.

When I checked in with Lucy, she sheepishly admitted that her shoulder had flared up again—it felt irritated, like her old injury was coming back.

Lucy also admitted to tripling up on strength training, adding a fingerboard workout, and lots of rock climbing. She was motivated and pushing hard because she had just “sent” her first 5.12.

However, Instead of continuing with her training session, I sent Lucy home. What Lucy really needed was to take a week off and to get a massage. I also explained to her the importance of learning to “listen” to her body.

Learning to listen to what your body is telling you is the most effective path to continued improvement.

Lucy did as I recommended and I’m happy to report she is now back on track, pain free.

The problem of not listening to our bodies arises because it is too much fun getting stronger, progressing, and climbing well. We get attached to the fun.

However, our bodies need to rest and recover and they start to send us messages when it’s time. It’s best to listen and not ignore these signs.

Why do we need rest and when?

Stress is stress: training stress, work stress, general life stress. All stress needs to be balanced with adequate sleep, good nutrition, time with friends, and time for you. I cycle all my athletes through harder and easier weeks, tapering before big events or climbs, and active recovery weeks afterward.

Most of us love to continue to do what we love to do. However, in order to continue to do what we love without getting injured, we must rest and recover. Also, the best path to continuing to get better, fitter, faster, stronger, is through rest and deep recovery.So, if you haven’t taken appropriate rest, gotten a massage, spent time on deep recovery now may be the time!

Schedule some you-time, take a nap, eat some vegetables, laugh with a friend and attend to any aches or pains before they become an injury that shuts you down.

Until next time!

All my best,

Carolyn

 

Contact me for further training information and programming @

Carolyn Parker

carolyn@rippleffectraining.com

970-773-3317

Founder Ripple Effect Training

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