Training Plan for Bouldering Only
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My current climbing goals are only in bouldering and I wanted to get some opinions on the right way to go about training. For some background - I've been climbing for a long time (about 14 years), progressed fairly quickly at first, plateaued around V5-6 for a while, got a bit stronger, got injured, came back, and about a year ago managed to climb a few V9s outside and lots of 8s. I feel like I've plateaued again, so I'm looking into trying something different and having a more structured training plan. |
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This blog poster seems to have some similar goals. One thing that has helped me a lot is sub-maximal intensity bouldering. Warmup, then pick 15 problems that you have either flashed or think you can flash and complete them with as much rest as you need between problems. Resting 3-4 minutes seems to yield a reasonable workout time. The first 5 problems will feel too easy and you will want to step it up. Don't. By 10 problems you will feel tired, and the last 3 will be an epic struggle if you have picked the problems correctly. This workout will give you more meaningful attempts on your projects on those sacred days when you are able to get outside.
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It sounds like a you're missing a meaningful goal. Training plans to "just get better" often have low compliance. What inspires you about bouldering? Get specific. What you should then do follows from that inspiration. |
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I have specific, meaningful (to me) goals - they're boulder problems outdoors that I can't climb yet. My failure on them to date is a result of a blend of deficiencies in one or a combination of finger strength, shoulder strength, core tension, power endurance and/or flexibility. |
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Another way to get at specific limiters is modeling the people who have sent the problems. For example, most people high-step at the crux on one of my projects, but every time I high-step at the crux, my hips shift away from the rock. That hip shift spits me to the ground. There is a gap between my current open hip mobility and the open hip mobility that would be helpful to send the problem. Lately, I have been choosing to focus on open hip mobility in my training. |
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blox wrote:I have specific, meaningful (to me) goals - they're boulder problems outdoors that I can't climb yet. My failure on them to date is a result of a blend of deficiencies in one or a combination of finger strength, shoulder strength, core tension, power endurance and/or flexibility.Come again? |
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I like that suggestion, Brian. I've been trying to mimic crux moves that I fall on lately, or at least try problems that address similar limiters. I think the ultimate aspect of training in the gym that I struggle with is finding the right balance of training different energy systems or, even more simply, putting enough time in on limit-level moves while not losing fitness by only projecting. |
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Brendan Blanchard wrote: Come again?Some boulder problems have more than a couple of moves...why is this confusing? |
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In my experience, thinking about energy systems creates "paralysis of analysis." Your body will figure out which energy system to use. Instead I focus on the specific elements that are keeping me from sending. I categorize them as mental, technical, or physical. I get the greatest return on investment for mental and technical improvements, since those adaptions are fastest. I don't neglect physical limiters but it takes longer to see those adaptions. |
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blox, what style of climbing are the boulder problems (ie heinous crimping, sloper slapping, pebble pinching, etc). i think this would greatly dictate how to go about training for them. |
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The top 3 goals for the year are quite different. |
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Brian S wrote:Unless someone is a rank novice, if they chase two rabbits (limit-level moves & "fitness") they will catch neither.I've been feeling that way recently. Do you suggest focusing on one for a few weeks and cycling to the other? Great blog BTW.... |
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Thanks. |
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I can probably make it to Bishop for two weekends in March, so I have a few weeks of mostly gym climbing before then. I worked on it at the end of a long couple of days climbing and did all of the moves except for the weird first dropknee lock-off move. |
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Given those variables, I had great success in a similar situation by setting three simulators of a project: |