Training Tips for Chicks: Have A Plan

If you are new to the Chicks Training Tips take a few minutes to read the previous newsletters, there’s a lot of great information in there!

Handstand Hold

Handstand Hold

Its incredibly beneficial for all the Chicks to be introduced to new movements and concepts for training, and initially implementing these in a regular workout in almost any fashion will create positive change. So re-read the first installments to get a look at all these great movements videos have been included:

  • Shoulder Openers – Shoulder flexibility and ROM
  • Modified Cuban Press – Rotator Cuff strengthening and posture correction, with scapular area strengthening, and overhead ROM.
  • Wall Squat, Goblet Squat, Push ups, Walking Push Ups, Ring Push Ups
  • Archers, Leg Lower and Raise, KTE, L seats, Knee Raise, Static holds: FLR, ring support, DB Push Press, Plate OH Hold, Handstand Hold, Bench dip / ring dip
  • Pull Up, Body Row, Bent Over Row, High Pull, Pull Over, Walking Lunge, OH Walking Lunge, BSSU, SLSLDL, Front Raise, Lateral Raise Standing, Reverse Fly, Y’s with Bands, Low Trap Flys with bands, Deadlift, Front Squat.
  • As well as a few sample workouts (WOs).

In this next installment I’ll look at training vs. “exercise”: HAVE A PLAN!

By in large most people that come to me to train have specific goals in mind. For some its a race, for some to climb at a particular difficulty grade, maybe its for health reasons to combat the effects of the aging process, maybe for injury prevention or to bridge the gap between PT and Sport. Whatever the case may be, everyone has a goal and it includes measurable improvement. For most of us, “measurable” improvement is key and this requires a plan. It is also what separates training from exercise.
Exercise is good for us, most health professionals will tell you, you need 30 min a day, at a minimum, of cardiovascular work and strength training twice a week if over the age of 40. And in general, for health maintenance and overall “fit”ness this is adequate and what I call “exercise”.
However, if you have a specific goal and you want to improve at something or change your current situation then your mindset needs to change to that of actual “Training”. Otherwise, you will become frustrated with the outcome…stagnation.
Insanity: doing the same thing over and over again and expecting different results.” A. Einstein.
How does one begin to train,  I encourage you to find quality professional guidance. You can do your homework first though:
  1. Make a list of goals, there can be more than one. From as simple as eliminate back pain or do a pull up, to Ice Climb in Iceland with Chicks guides.
  2. Assess your weaknesses, if you know them. And your strengths. Most of us already train our strengths because it makes us feel good, what we need to do to improve is target weaknesses with a vengeance.
  3. Look at your weekly life schedule and carve out realistic amounts of time to train and stick to it. If your training time goals are unrealistically high and you fail to meet your personal expectation you will be frustrated and additionally overly tired, not getting the benefit from the training you are doing. Train smart not hard. Less is more. Quality over quantity.
  4. Find some friends to train with, make plans to meet, accountability and motivation can be key factors to success. Your friends might have the same goals in mind and this may also be an avenue to affording professional help, do it in a group setting.
Once you’ve done these things is time to execute a plan.
Angela Allan, a “Chick” extraordinaire I met at the Rifle CO Clinic this last fall contacted me with one of the above goals. “Improve her climbing for her Chicks Ice Climbing Trip in Iceland”.
She sent me the answers to the above list, we had eight weeks which is plenty of time for someone with a strong foundation and experience. I created a training program specific to her goal, to fit her time frame, and that utilized tools that she had at her disposal living in AK. And voila 8 weeks later I get a text…it read.
“Hey Hey, Woman! Just wanted to send you an update as I’m finishing up the last week of training before Iceland!! Dip ladder is hell on earth…and weirdly, I love it! I can do more pull ups than I’ve ever been able to! Overall, I think this is a gateway to a new level of climbing for me! I’m so stoked for what’s next…and very grateful for your help!
All the best! Ang”
Besides the fact that this just gives me a big warm fuzzy that she is crushing, its proof to a point that focused training pays off.
Your homework for this newsletter: Set a goal, establish answers to I – IV, set a date, make a plan, execute.
It’s going to be rock climbing season soon, look forward to basic foundation training for rock climbing in our next installment!

Carolyn Parker
Athlete, Trainer, Guide
Founder Ripple Effect Training
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