Bullet Points and a Brew 5/25/17

Bullet Points and a Brew 5/25/17

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

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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.

Bonus

One of my athletes sent me a photo of the most groundbreaking ab trainer in existence. Enjoy.

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Yes. That’s a Pop-a-shot ab trainer. Thanks Jeff!

The Brew

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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!


What’s Happening

 

Coaching

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

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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.

Social Medias

Like what you’ve read? Want to find out more? Like the Facebook Page and share with your friends!

Bullet Points and a Brew 5/17/17

Bullet Points and a Brew 5/17/17

Hey there. Remember me? I’ve been AWOL due to some busyness and some laziness. Time to get back on track and start putting these out. I was able to get on a rope for the first time this year this past weekend. I was able to sample two different crags for the first time. I’m always amazed at just how much rock is in this area. I’m truly lucky to live in an area that’s covered in sandstone.

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The Buffet Wall. Photo: Bob Butters c/o Roots Rated

In terms of performance, I’ve got a long way to go endurance-wise. I’ve been putting in some basic work, and had faint hints of some fitness, but the weekend was a big motivator to really get after it. Speaking of getting after it, let’s get after some bullet points.

The Bullet Points

There’s a reason Dan John considers a loaded carry one of the fundamental human movement patterns. Not sure about that? Read this article, and start carrying stuff. You may learn something.

If you aren’t recovering adequately, you’re not getting stronger. It’s as simple as that. This article had some interesting videos that describe some science behind recovery, and some novel ways to address how you recharge for your next training bout.

This article came out a couple weeks ago and I immediately tagged it as an article for one of these posts. Mark Anderson has been climbing and coaching for a looong time. There’s gold in these here lessons. Go find it.

The Brew

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Beer Geek Breakfast, Mikeller

Mikeller is a microbrewery based out of Denmark with a really interesting mode of production: They’re a gypsy brewery. They travel around and make their beers in various breweries. It’s an interesting concept, and apparently doesn’t affect the quality of their beer, as this one of the more highly rated stouts around. I’ve always been on the lookout for this one, and it finally appeared at one of the bottle shops around here.  (Thanks Sigler’s!). It pours an oily black with a finger of tan, thick, bubbly head. A very roasty aroma fills the room almost immediately, lots of malts and coffee. It’s roasty and rich, with a Russian Imperial stout-ish malt character in the taste, with some present but subtle coffee. It’s definitely different than the coffee bomb that is your standard coffee stout. The taste finishes out with a pleasant bitterness. On the palate, it’s as good as it gets for a stout, with a thick, velvety mouthfeel. It’s a delicious beer that lives up to the hype. Coffee and stout fans will enjoy this one immensely.

That’s it for this week.


What’s Happening

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Strongfirst Kettlebell User Course

I’m excited to announce that the Strongfirst Kettlebell User course is coming back to Chattanooga! On May 27, Senior SFG Delaine Ross will be at Scenic City Strength and Fitness for an 8 hour workshop breaking down fundamental kettlebell skills. These skills lay the foundation for a lifetime of effective kettlebell training, so this course is not to be missed. You can find more information here.

Coaching

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.

Mailing List

I’m playing around with a newsletter. It will contain article alerts, special content promotions, and offers exclusive to subscribers. You can sign up here if you’d like. It’s completely free.

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.

Social Medias

Like what you’ve read? Want to find out more? Like the Facebook Page and share with your friends!

Bullet Points and a Brew 12/20

Everyone enjoying the week leading up to Christmas? Clearly I am:

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Deep in thought, and full of Christmas Cheer

It’s busy one for me. My priorities this week are finishing up some coaching things, getting a great week of coaching on the floor, finishing up some Christmas shopping, and getting a good week of training in. I was able to get out to Rocktown last Friday and finally figured out a piece of beta on one of my long-term projects. I’ve got a ways to go, but it was nice to have some progress and not feel like I was just banging my head against the boulder.

Let’s get into the bullet points.

The Bullet Points

Crazy schedules make super complicated training difficult to do. When life gets nuts, how do you get done what needs to be done? What do you cut to make your training plans lean yet still effective? Dean Somerset opens a window into his thought process.

Not quite an article, but chock full of some good information. Eric Cressey works with a large number of professional athletes. A majority of these athletes are baseball players with arms that are literally worth millions of dollars. When he puts out some information on arm care, I make sure I listen. “30 Days of Arm Care” was a series on social media he shared and finished up recently. I’ve included the hash tag link for twitter. You can also search the same hashtag on instagram. Look through it. It’s got some gems.

I’m a fan of Reddit. It’s a great way to learn things of all sorts. The Climbharder subreddit is packed full of information and discussion. This thread is full of insights, viewpoints, and discussion about the importance of technique, importance of strength, which one is more important, etc. Check it out.

The Brew

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The Lizard of Koz, Founders Brewing Company

An Imperial Stout brewed with blueberries, chocolate, and vanilla, and then aged in bourbon barrels. It’s quite the beer. The Lizard of Koz pours black with a thick, bubbly tan head. Bourbon and chocolate fill the aroma. Chocolate, vanilla, and very prominent blueberry make up the flavor. A slight hint of bourbon is present, but the bourbon is surprisingly subtle considering how strong it was in the aroma. Mouthfeel wise, it’s very thick and savory, just how a dessert beer should be. Definitely a beer to share, as it’s a bit much after a glass, but one glass would be a great end to a great meal.

 

 

 


What’s Happening

Mailing List

I’m playing around with a newsletter. It will contain article alerts, special content promotions, and offers exclusive to subscribers. You can sign up here if you’d like. It’s completely free.

Nutrition, Performance, and Strength Coaching

If you’re interested in nutrition coaching, strength training, Functional Movement Screen consulting, performance training, or some combination of these programs, you can find more information 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 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. 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.

Bullet Points and a Brew 11/15/16

Bullet Points and a Brew 11/15/16

How’s your week been so far? I was planning on climbing yesterday but ended up resting due to shredded skin from an awesome day at Horse Pens 40 on Sunday. The weather was great, we were away from the smoke, and the psyche was high, due to a great crew. The first time I had ever climbed at Horse Pens, I was hurt. The second time, 3 feet of snow covered all the boulders. For my third trip, it was nice to just be able to climb. I was able to put down some harder (for me) boulders such as Litz Pocket Problem and Supernova. I also managed to fall off a boulder and have my pants catch me. So that was something interesting. Oz took some great photos during the trip. Check ’em out (or don’t) and then let’s get into the bullet points.

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Groove Rider. Photo: Oz Song

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Litz Pocket Problem. Photo: Oz Song

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Supernova. Photo: Oz Song

 

 

 

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When your pants climb harder than you do. Photo: Oz Song

The Bullet Points

Hip mobility and thoracic rotation are two movement qualities that many people lack. This drill hits both. Why not save some time? Check it out.

Recently, Dean Somerset and Tony Gentilcore put out a resource dealing with hip and shoulder training. I’m working through it, and it’s fantastic. This article deals with some items discussed in their product. It covers proper movement technique, explores some anatomy, and is packed full of information. Worth a read.

I stumbled across this article and got some information out of it. Another piece that involves some anatomy and functional exploration of the structures that allow us to climb. The wording can be a little awkward at times due to translation, but nothing ridiculous. Read it, and learn how to squeeze things harder.

The Brew

Beer For Breakfast, Dogfish Head Brewery

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This was an interesting stout. The folks at Dogfish Head crafted this dark beer with roasted and smoked malts, coffee, and scrapple. What’s scrapple? According to wikipedia,

“Scrapple, also known by the Pennsylvania Dutch name Pannhaas or “pan rabbit,’ is traditionally a mush of pork scraps and trimmings combined with cornmeal and wheat flour, often buckwheat flour, and spices.”

So…that’s an interesting thing to put into a beer. Guess what? It works out nicely.

It pours black with a tan, active head that dissipates quickly to the outside of the glass. This is a beer with a big, complex aroma of coffee, a hint of maple syrup, and subtle smokiness. It’s really nice aroma, nothing overpowers, and it all blends together well. It’s Sweet and smooth on the taste. Coffee comes first with maple syrup and a smokiness intermingled throughout. I’m not a big fan of smoked beers, but this is very subtle and deft. A light chocolate-ish sweetness is present as well. The label does not lie, this would be a fantastic breakfast beer!

That’s it for this week.


What’s Happening This Week

Mailing List

I’m playing around with a newsletter. It will contain article alerts, special content promotions, and offers exclusive to subscribers. You can sign up here if you’d like. It’s completely free.

Nutrition, Performance, and Strength Coaching

If you’re interested in nutrition coaching, strength training, or performance training, I’ve got room for a couple more clients. More information 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 will be held Tuesday, November 15th, at 6 pm. It’s only 10 bucks and spots will be limited to ensure a great experience. If you’re in the Chattanoooga area and have always been curious about trying out kettlebells, it’ll be tough to find a better opportunity.

I’m also teaching a class on Thursday, the 17th for folks on who are more familiar with kettlebells. We will dive into some more advanced kettlebell movements and concepts, and push the intensity up a bit more than Tuesday.

You can register online for any of these classes here. Each class is 10$. Hurry, because the spots fill up fast.

The Beginning..

I’ve been talking about creating one of these for some time now. I am not a strong writer, but like everything, getting better at something takes practice. Time to stop talking about writing and start actually doing it.Maybe folks will eventually find it and read things, maybe it’ll just be a brain dump for me. Only time will tell…

These past couple months I’ve been test driving a Kettlebells for Climbers program. I’ve seen great results with both my strength and climbing this season. Earlier this week, I accomplished a long term strength goal of performing a Turkish Get Up with The Beast, a 48kg (106 lb) kettlebell. It was NOT easy, but I managed to do it without it looking ugly. As always, there are elements here and there that I would (and will) try to perfect, but I was happy to achieve that goal. Climbing-wise I finally completed my first double digit bouldering problem, Hustle and Flow (V10) at the climber-owned Hospital Boulders in Alabama. After essentially taking last season off, it’s nice to feel like a climber again.

I owe a lot of my climbing improvement to great advice from Kris Hampton and Nate Drolet over at Power Company Climbing. They’ve helped me structure my climbing specific training time during the week at Tennessee Bouldering Authority. I’ve gotten considerably more out of my sessions with less time spent at the gym, so it’s definitely a win-win. By the way, TBA is THE bouldering gym you need to climb at in Chattanooga. A great staff, fantastic setting, and there is always a good crew of climbers to keep the motivation high. I’m super lucky a facility like that is in my hometown.  Kris and I are collaborating on the previously mentioned “Kettlebells for Climbers” program which will be offered through the Power Company website along with a bunch of other great content already up there. Make sure you check it out.

Today, I started playing with some Bottoms-Up Kettlebell work. My shoulders have been working overtime lately and they’re starting to get a little cranky. I’m figuring it’s time to back off the weights and work on some stability. I kept it simple today, I set a timer for 15 minutes and did a 2-1-3 complex with two 16 kg bells. 2 cleans, 1 press each arm, and 3 front squats. I rested as long as I needed and didn’t rush it. I was focusing on technique more than anything else.

Here’s a snippet of what the middle of a set looks like (with just the right amount of screaming music)

I plan on sitting down and working out 4-6 weeks of a training plan and seeing where that takes me. It’ll also be interesting to see if there is any transfer from the increased grip demand to the upcoming sport climbing season. We shall see.

Well, this wraps up my inaugural attempt at writing a blog. I hope to try and make this a regular thing and who knows, maybe I’ll get better at it.

Until next time,

Paul