Training for ‘Le Toit’ – Day 10
A little tired from yesterday, I opted for a relatively low volume training session in the climbing wall and gym whilst keeping the intensity high:
Warm up
2 x campus attempts on overhanging V2 with assistance from feet when needed and foot free lower back to the mat
2 x 4 breath dead hangs on mono pockets
2 x max off set chin ups on first knuckle crimps
2 x max handstand push ups
2 x 8 breath backbends
2 x max chin ups
2 x max dips
2 x max clean and press with 40kg
2 x max chin ups with knees tucked and torso horizontal
2 x max press ups
The above routine, especially on the finger board and in the gym, is basically the same and is likely to stay that way with occasional variations that I will outline in future blog posts. Otherwise, I shall just refer to the above as the ‘strength and conditioning routine’ from now on. There are three principles that I tend to apply to each training session with this routine:
Short rest periods between sets or moving strait from a pushing exercise into a pulling exercise, and so on. It keeps the intensity high and encourages development of the power endurance required to keep going on the final moves of a hard boulder problem.
Staying relaxed and avoiding that last rep that often results in bad form or failure. I want to push myself hard and I want to maximise the number of sessions in the 80 days available to me, so in each session I am aiming for 90-95% of efficient effort.
Using a variety of wide and narrow grips or platforms with my hands, and varying the rotation of my hand position, to achieve a more rounded and balanced strength development in the gym and floor exercises.
I am working and climbing in the Lake District for the next two days, on easy routes that will give an active rest period to keep my body loose and working smoothly before more strength training next week. Monday to Friday next week will also be focussed mainly on easy routes in the Lakes, so I expect I will squeeze in a few steep bouldering sessions to keep the training moving on.