We’re bringing this week to a close. It’s been a good one, full of old and new training protocols for me. I’ve been reading about heart rate based energy systems training for a lot of team sports lately, and it’s time to see where it all fits in with some climbing. I’ve been working back into sport climbing shape the last month or so, and my aerobic capacity, while getting better, is still fairly pitiful. I’ve been doing a lot of work in the climbing gym, to address that, but am also going to utilize some heart rate-based work for my nonspecific conditioning sessions. I’m keeping it simple, too. 15 minutes of Get Ups, 15 minutes of Snatches, with a 5 minute rest in between. I’ll share my inspiration for this protocol below. Here’s the readout from the first session this week.
Non specific energy system day. This cycle is all about aerobic capacity, because I suck at sport climbing right now. I'm doing a lot of work in the climbing gym to get after it, but building a general foundation isn't any less important. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ New toys=new protocols(for me). For the next six weeks, I'll be working to expand my aerobic system ability by doing two exercises (32kg get ups, 24kg snatches), and using my heart rate as a marker for resting and working. Today was 15 minutes of getups, a 5 minute rest, and 15 minutes of snatches. A good day. It'll be interesting to see what the graph looks like at the end of the cycle! #sceniccitystrong #strongfirst #cruxconditioning #powercompanyclimbing #kettlebells #heartratetraining #strengthtraining #turkishgetups #snatches #climbing #sportclimbing #kettlebellsforclimbers #climbingtraining #webuildmachines
I’m excited to see how that goes for the next six weeks! I’m hoping to to get back outside this weekend to get some more bolt clippin’ in. Stoked!
Let’s get into the bullet points.
The Bullet Points
Mark Snow is an SFG Team Leader and an instructor for Functional Movement Systems. I was lucky enough to learn from him when I went through the FMS program a couple years ago. This was a great article examining how to expand your aerobic capacity in a way that minimizes stress, yet builds unbelievable capacity. As I mentioned above, I based a lot of this new energy system protocol on the concepts this article contains.
Another viewpoint into addressing climbing-specific energy systems, this is an informative piece by Will Anglin. Circuits such as these allow you to get effective sessions in at bouldering-only gyms, or if you lack a consistent partner. As always, well worth the read.
Amanda Wheeler is a coach at Mark Fisher Fitness. MFF is a facility in New York, and well, they’re a bit different. In an awesome way. In addition to that, they’re all awesome coaches. If you struggle putting together a general strength training session, this article provides a simple “plug and play” algorithm to get you going.
One of my athletes sent me a photo of the most groundbreaking ab trainer in existence. Enjoy.
Yes. That’s a Pop-a-shot ab trainer. Thanks Jeff!
Garden of Earthly Delights, Burial Beer Company
An offering by probably the best independently-owned brewery in Asheville (especially since another big-time brewery in the area just sold the F out to AB InBev), this beer is a saison brewed with a bunch of interesting ingredients: Carrots, Ginger, Lemon Verbena, and Sea Salt. It pours a pale yellow with an effervescent head. The beer is super carbonated, with barnyard-y, yeasty aromas with an earthy tang, containing hints of some pickles as well. On the tongue, the dry saison entry bursts into a vegetal characteristic that’s earthy and pickl-y (sp?). A very strange beer, but not bad. It’s very carbonated for a beer, dancing on the tongue. It’s an interesting take on a saison, and not poorly done at all, just slightly too strange for me.
That’s it for this week. Crush the weekend!
I deliver efficient and effective programming that gets the job done without demanding too much of your valuable time. I have some open spots for distance coaching, so if you are interested, please apply. You can find more information here.
Power Company Climbing Proven Plans
Bridging the gap between completely custom programming and a purely template based training system, these plans capitalize on the patterns seen from years of working with climbers of all skill and ability levels, helping them crush their goals. Route climbers, boulderers, or even people just looking for some strength training will find a plan that fits them! Check it out here
I’m teaching two kettlebell classes at Scenic City Strength and Fitness.
An entry-level class that emphasizes the foundations of safe and effective kettlebell training is held Tuesdays at 6:15 pm. It’s only 10 bucks and spots will be limited to ensure a great experience. If you are in the Chattanooga area and have always been curious about trying out kettlebells, it’ll be tough to find a better opportunity.
I also teach a class for folks who are more familiar with kettlebells on Thursdays at the same time. We will dive into some more advanced kettlebell movements and concepts, and push the intensity up a bit more than Tuesday.
You can check out the calendar and register online for any of these classes here. Each class is 10$. Hurry, because the spots fill up fast.
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