Climbers are drawn to the challenges and potential adversity of the steep. Great climbers embrace grand challenges--and almost certain adversity--in achieving hard and rare accomplishments. This podcast will equip you with five powerful strategies to leverage, in times of hardship and adversity, as you pursue big goals both in climbing and in your everyday life. And now in this era of COVID-19, you face risk and potential adversity at every turn...so don't miss this powerful podcast--it's an instant classic in the genre of mental training for climbing!
Podcast Rundown
0:15 - Opening comments about the ongoing COVID crisis, positive trends we're seeing, and the hope for a summer climbing season.
2:20 - Shifting gears with this podcast away from physical training to important strategies for succeeding on challenging outdoor adventures. Learn the importance of the mental game--perhaps it's exactly what you need to make the next grade?!
9:30 - Strive to become a Maximum Climber. Read the book. Pure gold!
10:00 - Introduction to the powerful topic of...persevering in the face of challenge...and overcoming adversity.
13:36 - The utility of PURSUING adversity....for recalibrating your brain and opening the door to great achievement. All legendary climbers have done it--Harding, Bridwell, Skinner, Hill, Caldwell, Honnold, Harrington, Ondra, and countless others.
22:05 - Embrace adversity...to learn, grow, build character, and "hardness".
23:06 - FIVE powerful strategies for succeeding, despite hardship, and overcoming adversity.
23:16 - #1 Strive for Flexibility of Perspective - Become a spin doctor!
29:30 - #2 Use Optimism as a Tool...a mental lever to sustain forward movement, trouble-shooting, belief in the end game, and finding a way to your goal.
32:04 - #3 - Become Reverse Paranoid! Believe that the universe is conspiring for your success...and that what you want, wants you! Stay aware for synchronicity and other clues from above.
36:36 - #4 Develop World-Class "Hanging-On Power". Mental fortitude is a skill developed over years of striving for one more move, one more rep, one more day of work on the project...or whatever it takes to hang-on to success!
40:45 - #5 Assume a Philosophical Forward-Looking Perspective. Powerful lessons from Tommy Caldwell, Jeff Batzer, and Hugh Herr.
49:05 - Closing comments on developing into a maximum climber.
50:20 - Please check out and support T4C podcast sponsor PhysiVantage. Research-based, athlete-proven performance nutrition for climbers--use checkout code PODCAST15 to save 15% on your order. Used by a growing number of pro climbers and thousands of recreational climbers around the world. Give PhysiVantage a try!
51:09 - Hörst Out!
Thank yous: La Sportiva, Maxim Ropes, DMM Climbing, Friction Labs, Organic Climbing.
Music by Misty Murphy
Follow Eric on Twitter @Train4Climbing
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And on Instagram at: Training4Climbing
These are crazy times we're living through with the COVID crisis. Most of us are self-quarantined...left to train on a home wall, hangboard, and whatever else we can kludge together. My personal initiative during the growing stay-at-home spell is doing twice-weekly livestream videos that I call "Training Café". You can view these shows--and submit training questions--during the livestream shows simulcast on the Training For Climbing Facebook and T4C YouTube channels. In this podcast, however, I wanted to share with part of Training Café #6...which includes several training Q & As and a brief dive into using Energy System Training concepts to improve the effectiveness of your training.
Podcast Rundown
0:15 - Opening comments about the ongoing COVID crisis...and stay-at-home situation we most face.
3:15 - Introducing my Make April Great Again initiative...Training Café!
7:25 - Audio begis from Training Café #6.
10:00 - SHOUT OUT...to Udo Neumann, the legendary Germany coach and movement expert. Check out his masterclass videos on climbing movement, analysis, and technique training. Watch trailors of "Ideas to Improve Your Climbing" and "Climbing Technique".
12:00 - Eric answers Training Cafe viewer questions.
12:18 - Question #1: Should I go all the way down when pull-up training?
18:16 - Question #2: How much hangboard training is too much?
21:00 - Question #3: Should I deadlift as part of my training for climbing?
24:45 - Question #4: In doing max hangs, as part of an alactic system workout, is it okay to do another different alactic exercise during the rest period between max hangs?
30:30 - MAIN TOPIC: Energy System Training - A brief review of the three bioenergetic systems that power our climbing...and how you can best training each system for optimal adaptations and gains. Listen to previous T4C podcasts #23 to #28 for a deep dive into the science and application of Energy System Training.
Thank yous: La Sportiva, Maxim Ropes, DMM Climbing, Friction Labs, Organic Climbing.
Music by Misty Murphy
Follow Eric on Twitter @Train4Climbing
Check out Eric’s YouTube channel.
And on Instagram at: Training4Climbing
An often-used proverbial phrase, to encourage optimism and proactive action in the face of adversity or misfortune, is to "make lemonade out of lemons." In this podcast, Eric Hörst presents a hopeful mindset and approach for persevering through the COVID-19 crisis. He details five tips for effective home training and fostering a stronger immune system. Employing this guidance will lower your risk of illness and prepare your body for a quick return to high-performance climbing this summer!
Podcast Rundown
0:30 - Opening comments about the global pandemic...and its effects on climbing and life in general.
8:00 - Regarding self-quarantine and areas closed to climbing -- be a part of the solution!
12:10 - Adversity and forced change can sometimes be a blessing in disguise--look for a silver lining in your current situation. Think long-term, consider life course corrections, new goals, and refining your personal "life mission". Consider relistening to Podcast #32 on Success Strategies and Podcast #43 on Tips for Your Best Year Ever!
14:00 - Importance of having a bias for action.
15:38 - Overview of 5 Tips for Coping with the COVID-19 Climbing Closedown...in which gyms are closed, crags are closed, and travel is discouraged or prohibited.
17:54 - TIP #1: If you have a lingering injury or you are returning from a significant injury or surgery, use this climbing-closedown period to engage in deliberate rehab and training. Stay the course, and prepare to be 100% upon the re-opening of our climbing season!
22:00 - TIP #2: Do some generalized aerobic activity outside every day...while maintaining proper social distance. Invest 30 to 60 minutes each day into going for a walk, run, bike ride, or hike. Consider leaving the phone at home...and run, walk, or hike solo with a receptive mind open to innovative ideas, new goals, and other "gifts" from above.
26:39 - TIP #3: Maintain reasonable nutritional surveillance to avoid significant weight gain while away from your normal climbing and training schedule.
29:33 - TIP #4: Do some strength training exercises every day, but vary the muscles trained. Eric's recommended microcycle, using Energy System Training concepts, is as follows: Day #1: Climbing-specific maximum strength and power exercises; Day #2: Climbing-specific endurance training exercises; Day #3: Antagonist muscle training. Repeat this cycle twice per week. (Learn more about Energy System Training in podcasts #21 - #28.)
44:40 - TIP #5: Be proactive in doing a wide range of things to foster a strong immune system. Eric details 7 specific actionable items towards this end.
54:45 - Final comments about staying healthy, mentally positive, physically strong, and purposeful. Consider reading Viktor Frankl's Man's Search for Meaning: An Introduction to Logotherapy.
Thank yous: La Sportiva, Maxim Ropes, DMM Climbing, Friction Labs, Organic Climbing.
Music by Misty Murphy
Follow Eric on Twitter @Train4Climbing
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And on Instagram at: Training4Climbing
In this episode of Ask Coach Hörst...Eric answers 9 wide-ranging questions from listeners. Some of the topics covered are...hangboard training, diagnosing a finger injury, autoregulation use in competition, energy system training, optimal training for a Masters climber, protein requirements, and blood flow restriction training. Listen in!
Podcast Rundown
0:15 - Introduction to Ask Coach Horst
1:45 - About POWERPLEX plant-based protein and collagen alternative for vegan climbers. Use checkout code PODCAST15 to save 15% off full-price PhysiVantage products.
3:05 - Question #1 - What are your thoughts on hangboard training on climbing days...as well as on consecutive days?
7:50 - Question #2 - Can you give me some insight into my finger injury...which is painful at the base of the ring finger, but also extends down into the palm and forearm?
10:10 - Question #3 - What's the optimal length of rest between strength/power exercises and powerful bouldering?
14:15 - Question #4 - What do you think about the use of auto-regulation on competition days? Might the findings potentially hurt the mental state of the athlete? (Learn more about Auto-Regulation in Podcast #44.)
19:00 - Question #5 - How can I incorporate Energy System Training concepts into a periodized training program? (Learn more about Energy System Training in podcasts #21 - #28.)
26:00 - Question #6 - What advice do you have for a 50-something climber wanting to train right and climb for many years to come?
32:54 - Question #7 - How much protein do I need to consume daily to recover optimally?
41`:40 - Question #8 - When doing weighted pull-ups should I go down the whole way or should I maintain a bit of arm-bend at the bottom?
45:40 - Question #9 - I'd like to do some blood flow restriction training (BFR) -- what protocol do you recommend for a healthy climber?
Thank yous: La Sportiva, Maxim Ropes, DMM Climbing, Friction Labs, Organic Climbing.
Music by Misty Murphy
Follow Eric on Twitter @Train4Climbing
Check out Eric’s YouTube channel.
And on Instagram at: Training4Climbing
4 Tips to Improve the Quality of Your Training and Accelerate Progress Toward Your Goals!
It's been said that the definition of insanity is doing the same thing expecting to get different results. Progress demands change. Doing hard things demands great change. Uncommon success demands uncommon self-awareness, discipline, and effort.
This podcast presents four ways to refine, re-invent, or perhaps completely overhaul your training to get better results in the pursuit of your goals.
RUNDOWN
8:50 - Develop a detailed and compelling game plan for 2020. On a calendar, block in possible road trips, competitions, and other major life events. Consider what additional shorter trips (weekends and holidays) you can schedule. Now, think about developing a training plan to be maximally effective for preparing you for each trip. Don't forget to include a 3 to 7 days "training taper" before significant trips.
11:45 - Refine, re-invent, or overhaul your training! Do you do the same familiar training program day after day? Are you now training in the same basic ways you did one year ago? If so, it's time for a change! Listen closely for ideas how....and beware of the "shiny object"!
25:55 - Begin using Auto-Regulation before every serious climbing-specific workout. This is a big-time tip! Pretty much all elite athletes use auto-regulation, and so should you! In this section, I describe 4 "stages" of recovery, and how you can determine your stage of climbing-specific recovery on any given workout day. Listen closely, and develop your own personalized progressive warm-up to accurately auto-regulate all of your serious climbing workouts.
57:40 - Add a new element to your training! Something you don’t ever do…or do infrequently. It must be climbing-specific and it must make sense to do…in terms of addressing a physical or technical weakness. View this new thing as a wild card—something that you might be apprehensive or scared to do. Sometimes in climbing, the thing you fear or avoid is exactly what you NEED to do to open the door to another level of performance.
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Music by: Misty Murphy
It's the dawn of a new decade, and so I wanted to take this rare opportunity to record a unique and, hopefully, impactful podcast. The topic is...effective training for the climb that is your life.
This is a short and fast-paced episode, so I hope that you can find some quiet time to listen closely...and think critically about the 10 tips and concepts that I present.
Please listen with an open mind. Search for clues to answering the very important question: "how can I become more effective at pursuing my life goals...and enjoying every day along the way?" I strongly recommend writing down some new and inspiring goals for 2020 (and beyond).
Now, immediately get to work on developing a system for reaching your goals. Exude a bias for action each and every day, and I guarantee that many of your goals will be realized!
RUNDOWN
0:20 – Intro to the 10 tips and concepts for effective training for life!
2:00 - Concept #1: The quality of your life is directly related to the quality of your thoughts.
4:11 - Concept #2: To outperform the masses, you must do things they don't do.
6:05 - Concept #3: Clarity of values and goals—and a clear purpose for living—form the foundation for a life full of rich and transcending experiences.
7:25 - Tip #4: Once you have set a compelling goal, you MUST develop a dynamic intelligent system of action…that will maximize the effectiveness of your daily efforts. Listen to podcast #42 for in-depth coverage >>
8:25 - Concept #5: Risk is a precursor to reward, and almost anything is possible once you conquer the fear of taking calculated risks.
10:00 - Concept #6: Singular focus and indomitable persistence know no limits. This is where you need to channel your inner CHHOM. What’s CHHOM? Listen to podcast #37 to learn the superpowers of top climbers>>
10:50 - Concept #7: Obstacles and adversity make you stronger—and, they are often a blessing in disguise.
11:45 - Tip #8: Life is subtle: sweat the small stuff, NOT the big stuff. (This is the opposite of conventional wisdom—however, conventional wisdom is the way of the masses…and often NOT the way to uncommon success.)
16:10 - Concept #9: The most critical pivot points in life are often that brief moment between stimulus and response. Your destiny is a result of all the decisions you make, and so it’s vital that you are fully engaged in the decision-making process as often as possible.
17:25 - Tip #10: Enjoy this moment: this moment is your life!
Every passing minute and every single day….is a minute and a day that you will never get back. It's life currency spent (or invested) and now gone. Therefore, what could be more valuable than being fully engaged—mind, body, and spirit—in everything you do?
19:12 - My Happy New Year 2020 toast to you, Dear Listener...
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Music by: Misty Murphy
Effective training can't be haphazard, nor done ad-lib. In this podcast, you'll learn a supremely effective conceptual model for training that adopts an "intelligent system" approach. Eric describes the nine elements of an intelligent system, and how you can incorporate this system to optimize training results and accelerate goal pursuit!
RUNDOWN
1:30 – Intro to the TFC podcast
3:19 – Learning to climb is simple; learning how to train effectively is complex!
8:10 – Employing a “systems” approach to your training and goal pursuit.
10:32 – The value of waking each morning with a mission.
16:20 – Eric shares some climbing history…and names 5 legendary, transformative climbers that influenced him and helped inspire this systems approach to training/climbing.
17:55 - #1 Warren Harding…applied a mission approach to big wall climbing…and took commitment and suffering to a new level.
20:00 - #2 John Gill – The father of modern bouldering and training for climbing. Read his biography, Masters of Rock (by Pat Ament). Gill was climbing V9 (in hiking boots) in 1959!
22:00 - #3 Wolfgang Gullich – Applied a systems approach to training and hard climbing…and opened up the world’s first 5.14a, 5.14b, and 5.14d. Wolfgang helped invent the campus board, a climbing-specific form of plyometric training.
23:50 - #4 Todd Skinner – A pioneer of big wall free climbing, hard bouldering, and limit sport climbing, Todd employed a mission approach to climbing on a massive “all-in” and multi-year scale.
25:15 - #5 Lynn Hill – First female 5.14 ascent, World Cup Champion, and Free Ascent of The Nose of El Cap (1994). Lynn, like the other four legendary climbers, employed a systems approach to her climbing life.
27:40 – Two more important influences: my parents! My father, an engineer and inventor, helped shape my innate sense of needing to employ a systems approach to training/climbing.
29:10 – (oh yeah, climbing influence #6)….Jim Collins, a leading climber in the early1980s; later a best-selling author and business consultant, Jim described my mega-goal concept as a "BHAG". Big Audacious Hairy Goal!
30:30 – Conceptual model of a “System”.
30:40 - Five elements of an open system: 1. Input, 2. Output, 3, Structure, 4. Transport, 5. Conversion.
33:30 – Making a system into an “Intelligent System” with four additional elements: 6. Goal, 7. Sensor, 8. Controller, 9. Disturbance.
40:00 – Applying an Intelligent System approach to your training and goal pursuit. If you’re an advanced or elite climber, then employing a highly personalized system approach to training is essential for pursuing your genetic potential…and mega goals!
42:00 – Some climbing-specific examples of employing an intelligent system approach to training. Examples of how each system element relates to daily training activities and mission pursuit.
53:35 – Tips for applying a systems approach to your training and non-training activities
55:00 – Importance of having a mega-goal. What’s your BHAG? You also need a series of short-term goals to make your journey more rich and enjoyable…and to help maintain motivation and a sense of progress.
57:00 – Importance of consciously selecting your INPUTs—training, rest, food, things you do to support recovery, etc.
1:01:50 – SENSOR…your subjective sense of movement quality and fatigue while climbing and training; but also via objective measures...such as tracking of metrics of fitness (grip strength, bodyweight, etc.)
1:04:30 – The power of DISTURBANCES to covertly sabotage your training and knock you off course from your goals. Strive to anticipate, avoid, or quickly course-correct.
1:07:20 – Most important: Be proactive and fully engaged in the process of training, climbing, and living. Don’t be an NPC!
1:09:30 – Wrap-up: PLEASE support this podcast! Visit PhysiVantage.com to explore the first performance nutrition products designed for climbers. These products are research-based, used by pros and amateurs alike…and they work! Save 10% off non-sale items with the code “save10” at checkout.
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Music by: Misty Murphy
If you're serious about training and climbing your best, then you must be serious about performance nutrition. The foods you consume play a central role in energy production, training adaptations, muscle recovery, connective tissue health, and your strength-to-weight ratio. Combined, these nutritional influences are nearly as significant as the influence of your training program--and, if you get both your training and nutrition right, then a powerful synergy will elevate your performance to a new level!
RUNDOWN
00:40 – Intro to performance nutrition. Why it's important.
4:16 - As a guiding principle, climbers should "eat and train" not "diet and exercise."
5:19 - A short story about an aspiring elite climber...
6:40 - One of my favorite sayings...and a powerful guiding principle: "To outperform the masses you must do things they don't do."
7:00 - Pro tip: Eschew group think. Live by your own light. Build your own optimal system to reach your goals.
9:10 - Performance nutrition must be personalized. Many factors are at play...so it will take some effect to get it right.
15:45 - Nutrition is not a black & white topic. There are few "never eat" foods--enjoying rich foods is one of life's great pleasures. Moderation and discipline are critical, however.
18:00 - Beware of the flood of training and nutrition articles on the Internet (and social media posts). Some have great info, but many contain training and nutrition "fake news".
20:15 - Climbing is a strength-to-weight and power-to-weight ratio sport. Therefore, bodyweight is a critical factor and it should be optimized via smart training and nutrition. Caloric restriction may be valuable leading up to periods of performance climbing or competition.
24:15 - Your training and nutrition must be shaped to match your goals. The guidance of a veteran trainer and climbing-knowledgable nutritionist can be invaluable.
26:30 - Definition of "high-quality weight loss" -- this is the goal for elite climbers wanting to maximize performance.
27:30 - How to best create a slight caloric deficit to optimize body composition before competition or performance climbing.
28:50 - High-quality protein is essential for maintaining muscle mass, strength, and power during periods of hard training and/or caloric restriction. The protein requirement is 1.2 to 1.6 grams/kg of body weight per day. Supplementary protein, ideally a high-quality whey isolate, is often necessary to meet this goal while restricting calories.
30:30 - The importance of Leucine, especially in your post-exercise feeding.
31: 08 - Carbohydrate backloading as a powerful performance nutrition and recovery strategy.
34:00 - The value of post-exercise and bedtime whey protein isolate and/or micellar casein. Vegans should consider a pea protein supplement powder.
34:30 - Eric weights in on "fad diets"...low carb, keto, paleo, high carb, etc.
36:00 - The importance of adequate carbohydrates for power and strength-endurance athletes such as climbers.
38:00 - Eric's recommended macronutrient ratio...approximately 60% carbohydrates, 20% protein, and 20% fat.
39:23 - Eric's pyramid paradigm for healthy eating for peak performance. A balanced diet is the pyramid base, while sport-specific nutrition and supplements form the pyramid top.
41:54 - Regarding sports supplements--if you're eating right, then you may get added benefits from certain supplements.
43:30 - Eric briefly mentions the company he founded--PhysiVantage makes the first research-based supplements for climbers.
44:16 - What supplements might work for climbers?
44:30 - Post-workout/post-climbing protein can jump start and accelerate muscle and connective tissue recovery.
45:00 - BCAAs may have some value in a performance setting, but as a regular training aid there could be unintended consequences that may compromise muscle quality and performance in the long run.
47:00 - The importance of increasing muscle quality and muscle efficiency over the long term--this is the pathway to stronger more powerful muscles without gaining weight.
50:00 - What about creatine for climbers? Micro-doses may benefit, but creatine "loading" will likely hurt performance.
53:40 - Anti-oxidants (e.g. vitamin C, E, selenium) will limit the hormetic response to training and potentially reduce desired training adaptations in the long run.
56:45 - Supplements to "prime" the aerobic energy system and increase oxygen kinetics have great promise. Beetroot extract and citrulline malate will likely enhance climbing performance and recovery between bouts of high-intensity exercise.
1:01:00 - What about caffeine?
1:02:30 - Anaerobic lactic system buffers, beta alanine and sodium bicarbonate, have some potential benefits.
1:06:10 - Is a daily multivitamin helpful? What about minerals?
1:07:00 - A chunk of dark chocolate eaten each day has health and performance value. Seriously!
1:08:30 - The benefits of vitamin-C-enriched hydrolyzed collagen for climbers. Supporting connective tissue health is essential for hard-training for climbers.
1:09:32 - A few supplements that don't work...
1:12:00 - Conclusion and closing comments of nutrition for climbers
1:13:00 - Do you value this free podcast? Please write a review, and please share with a friend.
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Music by: Misty Murphy
In a departure from my usual lecture style podcasts, I'm happy to feature a guest on this month's podcast--Dr. Tyler Nelson, a chiropractic physician and owner of Camp 4 Human Performance in Salt Lake City. This is my first podcast interview in about a decade--I believe my last audio interview was with Alex Honnold soon after his free solo of Half Dome (2008). Maybe some day I'll dig out that podcast from the audio vault and post it here! But I digress.
The focus of this podcast is Blood Flow Restriction (BFR) training. This training modality has been around for decades, but has only been recently popularized by some physiotherapists and coaches. Among climbers, perhaps no one is more knowledgable on this topic than Dr. Nelson. In this 40-minute interview we'll explore the different BFR training protocols, and how BFR training may be a beneficial intervention for injured and healthy climbers alike.
SUMMARY
BFR RESEARCH PAPERS:
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Music by: Misty Murphy
This is fourth in a series on sinew training with a specific focus on climbing injuries and prevention. Incidence of climbing injuries is growing, and overuse injuries to the fingers, elbows, and shoulders are common among beginners and expert alike.
Eric lays out the perfect storm of factors that make upper extremity overuse injuries so common. You will learn countermeasures to reduce your injury risk and increase tendon health and finger flexor pulley strength.
If you engage in hard finger training, frequently push your physical limits, and/or occasionally experience tendon or joint pain, then this podcast will be game-changer for you!
RUNDOWN
0:24 – Intro to this episode and a quick recap of the previous episodes in this series. Be sure to listen to the first three podcasts in this series:
1:45 - Overuse injuries are incredibly common...almost every avid climber will experience tweaks (or worse) in their fingers, elbows, and/or shoulders. So the information covered in these podcasts is game-changing if you want to reduce injury risk and climb better.
3:20 - Eric introduces the three parts of this podcast...the 3 factors that combine to form a perfect storm for climbing injuries.
7:10 - Latest information from the Climbing Medicine Symposium in Squamish Canada in August.
10:24 - The latest data on types of climbing injuries and the injury trends over the last 20 years.
15:36 - A "Perfect Storm" brewing for climbing injuries. Understanding the storm will empower you to reduce injury risk and return from injury more quickly. There are 3 factors combining to build this storm.
17:00 - Perfect Storm Factor #1 - Climbing involves repetitive high-force loading on small body parts...including tiny tendons and ligaments in the fingers.
21:25 -Perfect Storm Factor #2 - Climbing is an addictive activities...and so we tend to climb a lot and rest too little. Furthermore, how your muscles feel (recover) isn't a good gauge of tendon recovery--we often climb again when our muscles feel recovered, yet the connective tissues take longer to recover from hard training/climbing. A vicious cycle of collagen breakdown in connective tissues begins...
33:10 - Perfect Storm Factor #3 - Poor nutritional habits and/or undernourishment. Deficiency in collagen-specific amino acids (Glycine & proline) are at the heart of the matter--if you're deficient in these two amino acids, then you're not synthesizng collagen optimally...and you may be in a chronic state of net collagen degradation...and on the fast track to injury.
41:45 - Not all proteins are created equal..in fact, the amino acid profile of foods varies widely...and most non-animal products are low in glycine and proline.
44:00 - The importance of consuming enough glycine and proline during periods of physical and mental stress, injury, and illness. Consuming 7 - 10 grams of glycine per day is a wise goal for serious athletes.
46:30 - What foods and supplements are highest in glycine?
50:50 - Vegan sources of glycine.
52:00 - The most glycine-rich food on the planet? Gelatin...and the more refined version (more easily mixed and digested) is Hydrolyzed Collagen.
54:40 - The research that changed my life....and how it reveals that we can possibly double collagen synthesis in our tendons, pulleys, ligaments. This is revolutionary information for serious climbers!
58:00 - Learn about the specific coupled training-nutritional intervention shown to target glycine and profile from hydrolyzed collagen to a specific body part...your fingers...injured pulleys...elbows...shoulders...knees...whatever. This really works!
1:00:00 - Why it's ideal to consume hydrolyzed collagen on an empty stomach before finger training, climbing, or rehab. Also learn about Eric's 6-minute finger workout you can do every day.
1:02:00 - Tips for those wanting to rehab an injury as fast as possible.
1:03:00 - Learn about Supercharged Collagen and why this is the most advanced collagen protein on the market....and the only product designed from specifically for power athletes.
1:06:00 - 6 things you can do to AVOID the perfect storm!
1:18:40 - Final thoughts on the power of this information...and how it can change your climbing for the better for many years to come.
1:19:00 - Help spread the word...please SHARE with a friend and please WRITE a review.
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Music by: Misty Murphy
In this episode of Ask Coach Hörst...Eric answers 7 wide-ranging questions from listeners. Some of the topics covered are...energy system training for alactic power, climbing-specific aerobic energy system training, Tabata training on a hangboard, advice for a beginner wanting to hangboard train, the pros/cons of Ketogenic diet, accelerating healing of an A2 pulley injury. Listen in!
Podcast Rundown
4:57 - Question #1 - How important is a climbing-specific aerobic training block at the beginning of a training cycle?
9:42 - Question #2 - Can you provide me with tips on staying healthy and motivated...and supporting my longevity in climbing?
16:12 - Question #3 - How many exercises can I include in an alactic energy system training session for developing maximum strength and power?
22:30 - Question #4 - I've read about the Tabata training protocol and I'm wondering what you think of applying it to hangboard training...by alternating 20-second hangs with 10 seconds of rest?
27:50 - Question #5 - I'm new to climbing and I feel that my weak fingers are a limiting constraint. Do you agree with the common rule of "no hangboard training in the first year of learning to climb"?
32:44 - Question #6 - I've been on a ketogenic diet for the past 3 weeks, and I feel terrific! What's your opinion the ketogenic diet and what are the pros and cons for a climber?
42:05 - Question #7 - I recently injured (mild pain) both of my middle fingers on a tweaky move. I've been doing light stretching and very light exercise to help support healing--what other things can I do to accelerate the healing process?
NOTE: If you'd like to submit a question for the next, please leave it as a comment to the Ask Coach Horst post on my Twitter @Train4Climbing -- include your first name, location, climbing ability level, and years climbing.
Music by Misty Murphy
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What makes great climbers great?
What are the distinct and rare character traits that make climbers like Tommy Caldwell, Alex Honnold, Margo Hayes, Adam Ondra, and Alex Megos (I call this group "CHHOM")--and others like them--the barrier-breaking and transcendent climbers that they are?
You might be thinking of things like "strong fingers", "low bodyfat, and "excellent sponsorship". Surely these are part of the equation, however, I believe the true Superpowers of these climbers are things you can't measure with a fitness test or financial summary.
In this podcast I present the 8 Superpowers of the very best climbers--traits you can develop (gradually) to achieve great success on the rock and in your everyday life. I hope you find this presentation enjoyable and empowering!
Rundown
0:58 - Introduction
2:50 - What does it take to turn an elite climber into one of the very best climbers on the planet?
8 Superpowers of the Very Best Climbers
5:28 - #1: Becoming comfortable with physical and mental discomfort.
11:53 - #2: Uncommon self-awareness and the willingness to embrace failures and personal weaknesses.
16:00 - #3: Effective goal setting and a habitual bias for action.
21:37 - #4: The power to sacrifice greatly.
27:00 - #5: Maintaining a beginner's mindset despite being a higherly praised elite climber.
34:56 - #6: The power to handle failure and overcome adversity.
38:30 - #7: The power to handle their "addiction".
45:44 - #8: The power NOT to care what other people think.
50:00 - Summary of the 8 Superpowers of the very best climbers.
51:15 - Do you have a #9 or #10 superpower to suggest? Leave your comment on Eric's T4C Twitter @Train4Climbing
52:15 - A brief word about Eric's new brand PhysiVāntage -- the first research-based, athlete-tested nutritional supplements for climbers! Get 15% off at PhysiVantage.com with the discount code PODCAST15 at checkout.
Instagram - @PhysiVantage
For a comprehensive study of Training for Climbing, check out the 3rd edition of Hörst's best-selling book!
Follow Eric on Twitter @Train4Climbing
Check out Eric’s TRAINING FOR CLIMBING YouTube channel.
Music by: Misty Murphy
Sinew training. What the heck is that?
Chances are you've never heard of "sinew training"...or even thought about it. After all, genetics and "luck" dictate the properties of our tendons and ligaments, right?
WRONG!
A growing body of recent research has shown that athletes can play an active role in developing stronger, higher performing tendons and ligaments by way of specific training and nutritional interventions. If you engage in hard finger training, frequently push your physical limits, and/or occasionally experience tendon or joint pain, then this podcast will be game-changer for you!
This podcast is the third in a series on sinew training. You will learn about the structure of connective tissues, and how you can intervene in your connective tissue health and function...and elevate your power and power-endurance in the process. It's exciting stuff!
Be sure to revisit the first two podcasts in this series episode #33 and episode #34, and don't miss the conclusion of this series in episode #37 coming in early July!
RUNDOWN
0:15 – Introduction to these ground-breaking podcasts on how you can play an active role in developing stronger, more robust and higher-performance tendons, ligament pulleys (A2 and such).
Be sure to listen to the first two podcasts in this series:
2:35 – Eric explains why connective tissue injuries are so common among climbers...
4:00 - Quick review of the new research on muscle and tendon adaptations....which dispell many of the old myths about tendons and ligaments.
9:00 - Eric outlines the 5 parts of this podcast...
12:30 - Part 1: Foundational information about the tendon, ligament, and muscle extracellular matrix (ECM) structure. It's all about proper collagen alignment, supporting net gains in collagen synthesis via adequate rest, and proper hydration. Factoid: gram for gram, collagen is stronger than steel!
26:00 - Part 2: Eric details the subtle, yet vitally important adaptations to training in tendon, ligament, and ECM. Learn the importance of--and differences--between strengthening and stiffening connective tissues. This is hugely important information for fine tuning your tendons for health and periods of performance climbing (or competition).
31:00 - Adaptation #1: Collagen synthesis. Important detail on collagen synthesis following training/climbing. Given adequete rest, a net gain in collagen molecules can result in a very gradual tendon hypertrophy. Factiod: The tendons of veteran climbers may be as much as 50% thicker than lesser experienced climbers.
36:00 - Adaptation #2: Enzymatic crosslinking...a more quick-developing adaptation that can increase connective tissue stiffness and performance. Although certain exercises protocols will actually reduce crosslinking and stiffness--some important distinctions here!
42:48 - Part 3: Learn about 6 confounding factors in collagen synthesis, crosslinking, and connective tissue health. You MUST know this information...and think critically about what factors may make you at greater risk for connective tissue injury...or slow recovery from training/climbing.
50:35 - Part 4: Training interventions for developing stronger, thicker tendons and annular (finger) tendon pulleys, stiffer more robust connective tissues, and how you can reduce stiffness and increase tendon health in the case of tendinopathy or other soft tissue injury. Get ready for a massive download of important information on specific training interventions and protocols for improve tendon/ligament strength....and increasing (or decreasing) connective tissue stiffness. Engaging in a highly personalized program is key!
1:07:08 - Part 5: The revolutionary research-derived nutritional intervention shown to increase collagen synthesis after targeted exercise. IMO, this is truly revolutionary information for power-endurance athletes such as rock climbers. The key is to consume vitamin C-enriched high-quality hydrolyzed collagen 30 to 60 minute BEFORE you engage in targeted exercise--only this way will the glycine and proline in the blood stream reach the synovial fluid and get drawn into the tendons and ligaments support up to a doubling of collage synthesis.
1:14:10 - How to spike glycine, proline, and vitamin C as you train your fingers? Consume Supercharged Collagen and follow the research-based training protocol and you may be able to double collagen synthesis after climbing-specific exercise. Available only from PhysiVāntage!
1:18:20 - Guidelines for proper Supercharged Collagen use and optimal benefit...and how to use it to support recovery from training and/or rehab of a connective tissue injury.
1:22:50 - Podcast wrap-up--PLEASE write and review and SHARE with your partners and friends.
IMPORTANT NOTES:
Get 15% off at PhysiVantage.com with the discount code PODCAST15 at checkout.
Instagram - @PhysiVantage
Facebook - @PhysiVantage
For a comprehensive study of Training for Climbing, check out the 3rd edition of Hörst's best-selling book!
Follow Eric on Twitter @Train4Climbing
Check out Eric’s TRAINING FOR CLIMBING YouTube channel.
Music by: Misty Murphy
In this episode of Ask Coach Hörst...Eric answers 7 wide-ranging questions from listeners. Some of the interesting topics covered are...the science of "supercompensation", the use of gymnastic exercises in training, dealing with recurrent injuries, fingerboard training, mental training and "head space" development, endurance training, running, and more! It's 45 minutes of training-for-climbing information and fun. Listen in!
Podcast Rundown
4:48 - Question #1 - What exactly is "supercompensation" and how does the intensity and frequency of my training affect supercompensation and my strength and fitness gains?
14:45 - Question #2 - Are calisthenics and gymnastic exercises beneficial for climbers? If so, how can I best add them to my program?
20:35 - Question #3 - For the past two years I've been stuck in a cycle of injury including both of my elbows and one shoulder. I tend to be hyper mobile...so perhaps I'm just not meant to be a climber. What do you think Eric? Is there any hope for me to have an injury-free climbing season?
26:10 - Question #4 - I'm a veteran climber, with lots of alpine experience, but I consider myself rather weak (I can redpoint 5.12c). I'm beginning a hangboard training program with weighted hangs and repeaters--can I do both of these in the same workout session or would that be counterproductive? Can you give me some advice on how to hangboard train effectively?
31:10 - Question #5 - I'm a 5.11 sport and gym climber, but I struggle at leading 5.9 trad (gear) routes...due to fear? How can I begin to "mental train" to improve my headspace for success on harder traditional climbs?
37:00 - Question #6 - I have climbed 5.14 and V10, yet on my recent (first) visit to the Red River Gorge I got totally spanked on the long steep endurance routes of a much lower grade? How can I better prepare for climbing at steep crags like at the Red River Gorge?
41:50 - Question #7 - I'm an avid boulderer with a background in cycling and running. Right now, I'm running for up to 45 minutes, a few days per week, because it makes me feel better and keep my weight in check for climbing. Is this amount of running hurting my recovery from climbing and training for climbing? When's the best time to do my runs--on climbing or on non-climbing days?
NOTE: If you'd like to submit a question for the next, please leave it as a comment to the Ask Coach Horst post on my Twitter @Train4Climbing -- include your first name, location, climbing ability level, and years climbing.
Music by Misty Murphy
Follow Eric on Twitter @Train4Climbing
Check out Eric’s YouTube channel.
And on Instagram at: Training4Climbing
This may be the most important podcast you've heard in a long time...or, perhaps, ever!
If you engage in hard finger training, frequently push your physical limits, and/or occasionally experience tendon or joint pain...then this podcast could be a game-changer for you.
Traditionally, tendons and ligaments (such as the A2 pulleys of the fingers) have been viewed as inert structures that changed little after adolescence. We now know, however, that these connective tissues are dynamic and metabolically active. New studies provide clues as to how athletes can play an active role in developing stronger, more robust, and higher performance connective tissues. This is a revolutionary distinction for hard-training climbers...and it may change the way you train, eat, and recover going forward.
This podcast is the second in a series on sinew training for improved health and enhanced performance. Revisit podcast #33 for an introduction to the topic. Podcasts #34 and #35 will break much new ground on the topic of training for climbing--don't miss them!
RUNDOWN
0:15 – Introduction to this series of 4 podcasts on connective tissue training—this is revolutionary information.
2:07 – Question: What sport is as hard on tendons and ligaments as climbing? Is there one? Perhaps not. Consider that finger flexor tendon pulleys are just 1 to 2 mm thick, yet they have to carry a large percentage of a climber’s body weight.
4:00 – Collagen-based tissues carry the load, from muscle to fingertips, with every hold you grab…every move you make…every lunge you make!
6:30 – The best climber in the world isn’t the best if he’s injured. Injuries, big and small, are setbacks that change your trajectory.
7:35 – New paradigm: Your top priority in training for climbing: Develop stronger tendons, pulleys, and muscle matrix.
8:45 – Sinew have poor blood flow, and therefore may be poorly nourished.
9:30 – Key distinction: collagen breaks down with every intense work. Collagen synthesis takes 72 hours (or more) to remodel the connective tissue.
11:00 – Too much collagen breakdown and too little recovery time between workouts may lead to injury.
11:50 – Sinew gets much of their nutrition from fluid diffusion during mechanical loading (climbing and training). Therefore, consuming Supercharged Collagen 30 to 60 minutes training is the optimal nutritional protocol for supporting collagen synthesis in finger tendons and ligament pulleys.
15:30 – Anything you can do to promote collagen synthesis and connective tissue remodeling is a game-changer for a hard training climber. It’s with this goal in mind that I founded PhysiVantage.
16:30 – Learn about my new brand PhysiVāntage and our flagship product, Supercharged Collagen. This is a totally novel and premium produce.
19:40 – The genesis of PhysiVāntage—almost three years in the making. Here’s the back story.
22:00 – How decreasing collagen turnover after age 30 slows recovery and may increase the risk of injury.
25:50 – Most important amino acids for collagen synthesis are glycine, proline, hydroxyproline—these are hard to come by if you don’t consume a lot of meat.
27:30 – I created Supercharged Collagen to provide climbers with the perfect glycine and proline-rich pre-workout supplements for feeding their sinew the nutrients for optimal collagen synthesis. It’s research-based and athlete-tested.
32:00 – A quick research review. Here are six of the more than a dozen studies that I drew on in developing Supercharged Collagen.
41:20 – 6 questions and answers…
41:45 – Question #1: Will Supercharged Collagen fix my injury? (No, but it may enhance your rehabilitation program and, possibly, accelerate your return to climbing.)
43:20 – Question #2: How much Supercharged collagen should I consume each day? (One to three servings per day, depending on your situation.)
45:15 – Learn the benefits of doing a brief (15 minutes) “protective workout” each morning. This may be the biggest secret to building stronger tendons and ligaments in the long term!
47:40 – Question #3: What usage do I recommend for injured climbers? (First, see a doctor for a correct diagnosis. Second, research indicates that a 15 to 20 gram serving, 30 to 60 minutes before exercise, is ideal for supporting injury rehab.)
49:20 – Question #4: Can I consume Supercharged Collagen post-workout as a protein source for muscles. (Yes! But consuming a high-quality Whey protein is just as good for muscle recovery.)
50:35 – Question #5: Is there a vegan version of Supercharged Collagen? (No, there’s no such thing as vegan hydrolyzed collagen.)
52:08 – Question #6: How long does it take to feel the beneficial effects of Supercharged Collagen? (It’s unlikely you’ll feel much difference in your sinew short-term, however, multiple studies have shown a statistically significant reduction in joint pain from several months of collagen peptide use.)
55:00 – I formed PhysiVantage to my difference-making supplements for passionate climbers who place great demands on their bodies! Visit PhysiVantage.com and save 15% off non-sale items with the code “podcast15” at checkout.
56:40 – Info on three great events I’ll be appearing at this summer. Then 26th annual International Climbers Festival in Lander, WY (July 10 – 14, 2019). The Canada Strong Climbing coaches conference (August 6 – 9, 2019). Climbing Medicine Canada (August 12 – 14, 2019) in Squamish, BC.
59:25 – If you enjoyed this podcast—please SHARE it with your friends and on your social media, and consider writing a review on iTunes.
Get 15% off at PhysiVantage.com with the discount code PODCAST15 at checkout.
Instagram - @PhysiVantage
Facebook - @PhysiVantage
For a comprehensive study of Training for Climbing, check out the 3rd edition of Hörst's best-selling book!
Follow Eric on Twitter @Train4Climbing
Check out Eric’s YouTube channel.
Music by: Misty Murphy
Get ready for some breakthrough research-based information that, I believe, is revolutionary for hard-training climbers!
The topic is sinew training—that is, new training and nutritional interventions shown to promote tendon, ligament, and muscle matrix strength and health. We all know how hard climbing (and training) is on the flexor tendons and ligament pulleys of the fingers, as well as the elbows and shoulders; so what could be more valuable to climbers than strategies to improve sinew health, strength, and performance?
This is an information-rich podcast that might require a couple of listens...to determine how you can best apply and benefit from this new material. The next three podcasts will expand on this topic with details on specific training interventions for strengthening (and rehabbing) sore or tweaked tendons and pulleys. If you are a proactive, early adapter kind of person, then this is cutting-edge information I'm sure you'll be all over...like chalk on a crux hold!
A final note: If you enjoy this podcast, then please share it with a friend, post to social media, or write a review. Thank you!
Rundown
1:00 – Introduction to a new series of podcasts on sinew training—how to develop stronger, stiffer, healthier tendons and ligaments. This is the first of four episodes in the series…breaking new ground that I feel is revolutionary for climbers.
3:00 – Tendons and ligaments are not inert—they change and adapt to training in adulthood, but at a much slower rate than muscles do. And, sinew training requires unique training modalities and nutritional interventions. PhysiVāntage
5:20 – A quick rundown of the next 3 episodes in this series….and the exciting ground I’ll be covering.
7:00 – Eric gives a brief introduction of himself and his background for new listeners. Additional comments of recent advances in training for climbing.
10:10 – A reflection on last year’s series of podcasts on Energy System Training—powerful material for intermediate, advanced, and elite climbers. If you haven’t already, listen to these podcasts! # ???
13:00 – Introduction to sinew training…and the exciting new sport science I’m bringing to the climbing world in this series of podcasts.
15:30 – The importance of training to avoid injury and stay healthy, so that you can reach your goals! There’s a huge cost to injuries…lost seasons, missed competitions, setbacks and lost seasons.
20:00 – There are decades of knowledge gathered and distributed on muscle training and adaptations…but until recently there’s little research and scant instruction on sinew training.
23:00 – The importance of staying curious! Embracing and applying the latest research is key to progress and breakthroughs in most complex fields/endeavors.
28:00 – Three findings of my two years of research into sinew health and sinew training.
28:30 – Finding #1: Sinew is plastic. Tendons, ligaments, and extracellular muscle matrix change, adapt, and remodel very slowly…and you can play a role in this process!
34:00 – Distinct training and nutritional interventions do influence sinew health, strength, and performance.
35:00 – Finding #2: Tendons can hypertrophy. In certain situations, chronic mechanical loading can lead to slightly hypertrophy over years of exercise. Research has documented that the finger flexor tendons of veteran climbers are up to 50% thicker than non-climbers.
39:00 – Hypertrophy results from long-term training stimulus that slightly degrades collagen…followed by a rise in collagen synthesis during a recovery period of 48 to 72 hours. This cyclic process will gradually build stronger connective tissues given appropriate mechanical loading and rest periods. Nutrition plays an important role in the process, too—more on this in a bit!
41:35 – Sinew has poor blood flow compared to muscles…and there’s scant blood flow to sinew after training.
44:45 – Homeostasis perturbation from long-term overtraining (under-resting and perhaps poor nutrition) leads to disorganized and damaged collagen fibrils…that may be the root cause of the sudden “surprise” finger pulley tweak or onset of painful tendons in the elbows and shoulders.
48:15 – Finding #3: There is a proven nutritional intervention that increases collagen synthesis in connective tissues…and can support sinew recovery and strengthening. Research by Keith Baar and Greg Shaw has shown a doubling of collagen synthesis with vitamin C enriched hydrolyzed collagen consumed 30 to 60 minutes before exercise.
55:30 – Why nutrients consumed after exercise aren’t as effective for nourishing tendons. Synovial fluid diffusion during mechanical loading is the primary method of nourishment to sinew—thus, consuming a glycine and proline rich food before training is the best method of “feeding” sinew.
59:20 – My morning ritual for optimally feeding the tendon and ligaments of my fingers, arms and shoulders—15 minutes to stronger tendons. Supercharged Collagen works!
1:03:00 – You are playing a role in your tendon health…every day! Cease the opportunity to play an active role in the process.
1:04:10 – Introducing PhysiVāntage! Our flagship product is Supercharged Collagen. Based on the research of Drs. Baar and Shaw, this is the most advanced tendon and ligament support supplement on the market. Use it daily to get a PhysiVantage!
Get 10% off at PhysiVantage.com with the discount code SAVE10 at checkout.
Instagram - @PhysiVantage
Facebook - @PhysiVantage
For a comprehensive study of Training for Climbing, check out the 3rd edition of Hörst's best-selling book!
Follow Eric on Twitter @Train4Climbing
Check out Eric’s YouTube channel.
Music by: Misty Murphy
Subscribe on iTunes (or other podcast player) to "Eric Hörst's Training For Climbing" podcast. You can also listen to the T4C podcast on Stitcher and Spotify! Please write a review on iTunes!
New Year's is a great time to think deeply about your goals, re-evaluate your course and strategy, and perhaps even reinvent yourself! Taking your performance to the next level—in climbing or anything—demands CHANGE, courage and commitment, and consistent goal-focused action. In this episode, Eric takes you through a series of thought-provoking exercises and, along the way, he will arm you with powerful techniques and tips to make massive progress toward your climbing and non-climbing goals!
Rundown
0:15 – Introduction and New Year’s best wishes!
1:30 – “Climbing performance” and “human performance” are the same thing…so this episode will be wide-ranging.
2:25 – Setting goals isn’t enough—you need a SYSTEM to get you to your goals.
3:15 – This podcast has 5 parts, each with a drill down into a topic that will improve your performance in climbing and beyond.
5:23 – PART 1: Decide that CHANGE is a must! Improving at climbing—or anything—comes no other way.
8:10 – Exercise (pause the podcast): Write down your top 5 to 10 high-value goals/endeavors. Climbing can be one item, but write down your other important life goals (in the next 3 to 10 years).
9:45 – Exercise: Rank your goals in order of importance. Now divide your list into three tiers—the top tier (2 or 3 items) defines your MISSION!
12:50 – Exercise: Now write down 1 or 2 things that MUST give up or change in order to liberate yourself to achieve greatly. What person, activity, or thing is weighing you down…making you miserable and/or consuming your time?
14:45 – Learn how to create massive leverage for change...and supercharge your motivation and progress toward your goals!
17:15 – PART 2: Build Stronger Mental Muscle. Essential for progress, since all performance begins with your thoughts.
18:45 – What we can learn from pro climbers…most of whom exhibit incredible mental muscle, day in and day out.
20:30 – Learn about Eric’s “CHHOM gang” of climbers. What is CHHOM? Who are CHHOM? Strive to be like CHHOM!
22:00 – 4 mental training tips and techniques…
23:20 – a.) Supercharge your visualization.
27:25 – b.) Take control of your self-talk. Keep it 90%+ positive!
31:00 – c.) Act the part. Your posture, facial expression, and attitude create an aura that brings magical energy and synchronicity to you!
33:09 – d.) Surround yourself with positive, goal-oriented, successful people. Also, bathe your mind with positive media, books, images, etc.
35:49 – Side note: Eric’s most powerful book—bet you haven’t read it yet, but you should—is called Maximum Climbing: Mental Training for Peak Performance. A must-read for every serious climber!
36:35 – PART 3: Learn how to Optimize Your Training Program
37:20 – The best training program for you…is one you’re not doing!
38:30 – Advice for Beginner, Intermediate, and Advanced climbers.
40:05 – Access to new technology, the latest sports-science, and novel training techniques is essential for Elite climbers to improve.
41:45 – The difference between “copycat” training and “modeling”—the former is bad, the latter is good!
42: 28 – Access to a good veteran coach is extremely helpful…but you can study and learn to be an effective self-coach.
43:45 – PART 4: Simplify your training—simplify your life! Learn how to apply the 80-20 Rule to improve your effectiveness and advance more quickly toward your goals.
45:05 – Eric reveals one of his weaknesses…and his decade-long battle of passions!
49:05 – Eliminate trivial pursuits, trolls, critics, and naysayers...and you’ll be happier and more effective—just like CHHOM!
50:36 – Learn how to use Pareto's Principle ("the 80-20 Rule") to act more effectively in climbing, training, and other important life aspects.
53:10 – Eric comments on the advantages of occasional two-a-day training for advanced/elite climbers.
54:55 – PART 5: Strong shoulders beget stronger fingers! Make this a mantra in developing your finger training program.
57:50 – Your fingers are only as strong as your brain allows! A strong, stable foundation (rotator cuff and scapular stabilizer muscles) is essential for high-end finger training.
1:00:50 – Horst principle: “Develop stability before strength, and strength before power.” This conceptual model will support long-term strength gains and reduce risk. Eric's book Training For Climbing (3rd edition) has a fully chapter (Ch. 6) on exercises for developing comprehensive shoulder stabilizer strength.
1:02:50 – Summary comments about seeing the big picture for motivation and guidance, but narrowing your daily focus on important steps you can take toward your goal. Making meaningful progress towards a goal is the simplest, yet richest source of happiness.
1:05:55 – Check out Eric’s T4C Youtube channel for a short video on how to increase your effectiveness—and accelerate movement towards your goals—in any important life area.
If you enjoyed this podcast, PLEASE SHARE it with your friends via Social Media or an embed on your climbing blog. And please write an iTunes review. Thank you!
Follow Eric on Twitter @Train4Climbing
Check out Eric’s YouTube channel.
Music by: Misty Murphy
Subscribe on iTunes (or other podcast player) to "Eric Hörst's Training For Climbing" podcast. You can also listen to the T4C podcast on Spotify! Please write a review on iTunes!
This episode provides critical framework and guidelines for effective hangboard training. Based on 30+ years of hangboard training experience--and the latest research--you'll learn the importance of a proper warm up, why you must train different finger grip positions, how to maintain forearm muscle balance and lower injury risk, as well as valuable tips on organizing your hangboard training for optimal results and continued gains in the long-term!
Rundown
0:22 - Introduction
2:00 - Who should hangboard train? Guidelines for beginner, intermediate, advanced, and elite climbers.
8:30 - The value of hangboard training for intermittent year-round...and the importance of finding your "best" personalized program.
9:45 - Get compliant! Learn the "120-move" rule for warming up.
15:45 - Why elite level climbers need to do some two-a-day workouts.
16:55 - Beginner guidelines. To hang or not to hang?
17:35 - How proper training (and rest) can make your tendons stronger, stiffer, and slightly thicker given long-term, prudent hangboard training.
18:10 - Which grip positions you should train? How grip position effects forces placed on the flexor tendons and pulleys. Important stuff!
21:00 - Biomechanics of the full crimp grip.
23:12 - Biomechanics of the open-hand grip.
23:30- What about the "open-crimp" grip?
25:15 - Importance of targeting a specific grip position.
26:50 - Research findings on the forces places on the FDP and FDS flexor tendons with different grip positions.
31:50 - Forces placed on A2 and A4 pulleys...and how to train around a minor annular pulley injury.
33:32 - Finger extensor muscle imbalances...and how to train to combat them.
39:45 - Pinch grip training--Eric's "two birds with one stone" training recommendation.
42:08 - Why every serious climbing much do two brief antagonist exercise sessions per week.
43:55 - Reminder that specific hangboard training protocols are detailed in Podcast #10.
45:08 - Tips on exercise programming.
46:50 - Tips for advanced climbers.
48:00 - Elite climber advice: The importance of doing periods of high volume training for Central Governor recalibration--one of the keys to breaking new performance barriers! Learn more on this in my book, Training for Climbing.
50:30 - Keys to long-term gains over decades. Yes, you can do it with dedicated & smart training--if you stay uninjured!
51:35 - Teaser on the next few podcasts...which will break some new ground. Don't miss them!
52:40 - Closing comments about the transcending spirit of climbing...and Eric's good wishes to you for the holidays and New Year!
If you enjoy this podcast, PLEASE SHARE it with your friends via Social Media or an embed on your climbing blog. Thank you!
Follow Eric on Twitter @Train4Climbing
Check out Eric’s YouTube channel.
Music by: Misty Murphy
Subscribe on iTunes (or other podcast player) to "Eric Hörst's Training For Climbing" podcast. You can also listen to the T4C podcast on Spotify! Please write a review on iTunes!
0:25 – Preview of this and upcoming podcasts.
5:55 - Overview of this summer's International Rock Climbing Researchers Association 4th Congress in Chamonix, France.
10:40 - Research highlight #1: 3-D motion analysis of speed climbing performance, and interpretation of hip mechanical energy in official speed climbing route. (Lionel Reveret - France).
14:45 - Research highlight #2: Effect of climbing hold depth on biomechanical arm action during pull-ups. (Laurent Vigouroux - France)
22:55 - Research highlight #3: PIP joint contact incongruency in different grip positions as a trigger for epiphyseal fatigue fracture in adolescent climbers. (Andreas Schweizer - Switzerland)
31:20 - Research highlights #4 & 5: Association between different Rate of Force Development-measurements and climbing performance (Vegard Vereide - Norway), and the Rate of Force Development: a new biomechanical key factor in climbing (Guillaume Levernier - France).
40:45 - Research highlight #6: The effects of weighted dead-hang training program on grip strength and endurance in experienced climbers with different levels of strength (Eva Lopez-Rivera - Spain).
52:52 - Research highlight #7: Qualitative analysis of two of 2017's greatest ascents and a proposed conceptual model for maximum-difficulty sport climbing and energy system requirements (Eric Hörst - USA)
1:05:08 - The ultimate lesson from Hayes' and Ondra's ascents—climb quickly, accurately, and efficiently, and pause to rest only at effective rest positions. In short, the Hörst rule for lead climbing peak performance: Climb fast and rest well!
1:07:24 - My shout out to a few of the numerous coaches now bringing climbing science to their work as trainers!
If you enjoy this podcast, PLEASE SHARE it with your friends via Social Media or an embed on your climbing blog. Thank you!
Follow Eric on Twitter @Train4Climbing
Check out Eric’s YouTube channel.
Music by: Misty Murphy
Subscribe on iTunes (or other podcast player) to "Eric Hörst's Training For Climbing" podcast. You can also listen to the T4C podcast on Spotify! Please write a review on iTunes!
Photo: Eric Hörst presenting at the IRCRA conference in Chamonix, France, July 2018.
In this episode of Ask Coach Hörst...Eric answers 7 wide-ranging questions from listeners, including in-depth coverage of effective hangboard training, the importance of developing a climbing "talent stack", details on Threshold training for climbing-specific aerobic development, training while recovering from a lower-leg injury, training for middle-aged climbers, and more!
Podcast Rundown
1:35 - Question #1 - A two-part question on effective hangboard training...with a long, detailed answer offering rich guidance on developing strength and endurance using a hangboard. Part 1: Is it better to train on small edges with body weight or larger holds with added weight? Part 2: How does the length of rest between hangboard reps and sets effect the training adaptation?
19:15 - Question #2 - How can I find the proper training intensity when doing Threshold Intervals…to best develop my climbing-specific aerobic energy system? Consider listening to podcast #26 for a complete study of aerobic system training for climbing.
26:20 - Question #3 - I'm out of climbing for several months due to lower leg surgery...so, Eric, what kind of training do you suggest for me during this forced withdrawal from climbing?
32:37 - Question #4 - Why don't you recommend any low-rep hypertrophy training for antagonist and core muscles?
38:01 - Question #5 - I get so incredibly pump—and quickly!—on steep routes. How can I assess my energy systems and determine which energy system (Aerobic or Anaerobic) I need to train? Can you give me some training advice? For a super detailed study of anaerobic lactic training, listen to podcasts #23 and #24.
44:32 - Question #6 - Climbing is now my passion, however I previously was a serious rugby player. How might I train to reduce the size (weight) of my rather large leg muscle? Eric also explains the importance of developing a climbing “talent stack”.
51:55 - Question #7 - I'm 47 years old (been climbing 28 years) and very experienced at hard multi-pitch routes...but I have also climbed 5.13a sport and V7 boulders. My goal is to climb some multi-pitch 5.12 routes, and I'd like to improve my physical fitness. What training do you recommend for someone my age?
NOTE: If you'd like to submit a question for the next, please leave it as a comment to the Ask Coach Horst post on my Twitter @Train4Climbing -- include your first name, location, climbing ability level, and years climbing.
Music by Misty Murphy
Follow Eric on Twitter @Train4Climbing
Check out Eric’s YouTube channel.
And on Instagram at: Training4Climbing
This is the fifth and final episode in our study of Energy System Training theory and application. In this 90-minute tour de force, Eric presents the art of the science via 8 key ideas and distinctions to make your energy system training optimally effective. This is powerful material—understanding and applying this cutting-edge sports science will empower you to elevate your training outcomes...and climb harder!
Podcast Rundown
2:50 – Recap of the genesis of my study of energy systems more than 5 years ago. After a two-year review of the latest research and sports science, I discovered that some aspect of the old school sports science—and even some physiology textbooks—were outdated and even wrong on some important details. Therefore, what I’m trying to do with my book Training for Climbing and these podcasts is apply the latest sports science, research, and training technology to climbing. Only this way will we optimize training programs and advance the sport!
5:20 – What I’m presenting in this series of 5 podcasts is the cutting edge of training for climbing…that may open the door to 5.16a in the next 5 to 10 years...and help the mass of climbers achieve their climbing goals and beyond!
8:15 – Eric shares a brief anecdote from his week at the International Rock Climbing Researchers congress in Chamonix, France...about meeting the Japan National Climbing Team head coach Hiroshi Yasui.
10:58 – The focus of this podcast is the art of the science…via 8 key ideas and distinctions to make energy system training optimally effective. This is important and powerful summary material that will pull together the key concepts from the 4 previous podcasts…and empower you to get the most out of your training both in the short and long term.
13:08 – How advanced training is like playing 3-D chess.
14:20 – Key Idea #1: Though we talk about (and train) them separately, all 3 energy systems contribute toward power in almost every climbing move and training exercise. It's vitally important to understand how the three energy pathways influence, support, and even inhibit each other.
17:10 – Key Idea #2: Effective energy system training must target a specific pathway as much as possible. To optimally trigger training adaptations, the goal is to maximize the flux through a single energy pathway. You can’t train intuitively…or go to the gym and “just climb”—this approach is too imprecise for an advanced climber to make meaning gains.
21:30 – Key Idea #3: Working on your project is not effective energy system training. Listen and learn why…
24:55 – A quick side story about Alex Megos working on the "Bibliography" project at Céüse…quite possibly a 9c/5.15d route.
27:54 - Key Idea #4: Energy system training for short-term adaptations and long-term gains are two very different things. While the former may help you send your current project, it's a commitment to the latter that will help you reach your genetic potential.
31:54 – Learn the secrets to long-term gains—which energy system(s) will advance your climbing…and what novel training adaptations you are after. This is brand new material to the climbing world—listen closely! (I first introduced this cutting-edge sport science in the first energy system training podcast in March 2018.)
36:40 – A brief, but important tangent on long-term development and mastery. As exemplified by Chris Sharma and Tommy Caldwell, you too can build-up strength, power, and endurance for 15 or 20 years (perhaps longer)….if you stay uninjured!
43:00 – Key Idea #5: Genetics do play a roll in determining your training gains and absolute climbing potential. Like it or not, genetics does play a role in training adaptations and how hard you may someday climb. That said, you can exert significant influence over your gene expression via the epigenetic effects of your day-to-day diet, training, and lifestyle. Energy System Training is one way to exert influence over your genes!
54:06 – Key Idea #6: A two-a-day workout schedule can be very beneficial for advanced/elite climbers, but the two sessions should be separated by 6 to 8 hours to optimize workout quality and minimize interference (of adaptation signaling). Intense strength/power workouts are best done in the afternoon or evening, so other forms of training—aerobic climbing, generalized aerobic activity, and similar—are best done early in the day (based on science). Of course, everyone is different (genetics, time available, other life issues)...and so your "best schedule" might require a different approach. #Nuance
1:00:30 – Bonus tip: Reduce or eliminate your antagonist training during your climbing performance season. Learn why this will help a well-trained, non-injured climber perform a bit better.
1:03:00 – Key Idea #7: You can learn and benefit a lot by keeping records of your workouts, subjective feelings, key performance indicators, and your climbing achievements. Digital and other online records, like 8a.nu and Vertical-Life.info, are a good place to start; but written records have great value, too. Learn why.
1:06:35 – Key Idea #8: Energy system programming is the ultimate "art of the science". Getting long term results requires a knowledgable coach, accurate testing, and progression program design that is artfully crafted around periods of performance climbing and/or competition. Personalized training is essential—nuance is key.
1:08:47 – Eric offers training program advice for beginners.
1:11:55 – Some programming tips for intermediate/accomplished climbers.
1:14:45 – Short- and long-term training program advice for advanced weekend warriors and professional/elite climbers.
1:22:27 – Summary comments about energy system training and the future of training for climbing. How high quality information and coaching is like a power tool that, through leverage, multiplies your current strength, talent, and climbing ability. Seek out the best information and coaches available—and become the best climber you can be!
1:24:00 - My thoughts on how becoming a better climber can make you a better human being...and empower you to positively impact other people (and perhaps change the world!) in small, but meaningful ways.
PLEASE SHARE THIS PODCAST with your friends via Social Media or an embed on your climbing blog. Thank you!
Follow Eric on Twitter @Train4Climbing
Check out Eric’s YouTube channel.
Music by: Misty Murphy
Subscribe on iTunes (or other podcast player) to "Eric Hörst's Training For Climbing" podcast. You can also listen to the T4C podcast on Spotify! Please write a review on iTunes!
Photo: Cameron Horst lowering after the send at Tetto di Sarre, Italy.
Welcome to Round #3 of "Ask Coach Hörst"...where I will answer 6 listener questions that I believe you will find interesting and informative. This episode covers wide-ranging topics from the pros/cons of calorie restriction vs. surplus, the possible unintended consequences of a vegan diet or vegetarianism, training while on business trips, training during long spells between climbing trips, the type of training program that's best for an intermediate (~5.10 climber), and more!
4:58 - Question #1 - How can I train effectively given my business travel (as a pilot) that typically lasts 8 days...followed by 6 days at home?
12:28 - Question #2 - My girlfriend and I are avid climbers of 5.10 ability...and we're wondering what the best training program is for us to progress into the higher grades?
17:54 - Question #3 - My outdoor "climbing season" comes down to a 2-week trips in the summer and winter. How can I best train as an indoor climber during the 5+ months between trips? Also, given my schedule, how often should I train the anaerobic lactic energy system?
24:18 - Question #4 - I seem to have reached a plateau at my current ability level of V8 boulders and 5.12d (sport climbs)...and I'm wonder which of your books would be best to guide me in training effectively for further improvement?
28:44 - Question #5 - I struggle with undercling and side-pull moves on steep terrain. How can I train to improve on these moves?
34:09 - Question #6 - I have a 3-part question relating to diet and specifically my vegan diet.
NOTE: If you'd like to submit a question for the next, please leave it as a comment to the Ask Coach Horst post on my Twitter @Train4Climbing -- include your first name, location, climbing ability level, and years climbing.
Music by Misty Murphy
Follow Eric on Twitter @Train4Climbing
Check out Eric’s YouTube channel.
And on Instagram at: Training4Climbing
This is the fourth in a series on using bioenergetic energy systems as a guiding model to train more effectively. This epic 90-minute episode breaks down the nuance of properly training both the climbing-specific and generalized aerobic energy system—a critical and often-overlooked metabolic pathway that contributes significantly to power production in climbing and, importantly, drives most of the recovery process between moves, crux sequences, climbing, and even boulder problems. There's lots of gold to mine from this podcast, especially for already highly training intermediate to elite climbers.
Podcast Rundown
00:15 – Eric’s Intro to training the aerobic energy system…and its high importance to rock climbers. How the energy system conceptual model can empower you to train smarter and get more out of your training investment.
4:45 – If you think these podcasts are gold, then why not share it with your friends….and please leave a review on iTunes!
5:15 – All about the aerobic energy system and how it differs from the other two energy systems. Of course, all three energy systems contribute to ATP production, but there are certain climbing situations that call heavily on the aerobic energy system.
9:15 – A quick review of the three energy systems, when each dominates, and how the aerobic system comes into play for climbers. Learn why and when the anaerobic energy systems power down and eventually fail you…and how the aerobic energy system can only provide a sustained “critical power” of only about one-third of your peak power.
15:35 – How the aerobic energy system supports the ATP-CP energy system. Important stuff, especially for rope climbers…but really for all climbers.
18:20 – How the aerobic system supports the anaerobic lactic energy system. Yes, a stronger aerobic system can help you control the “pump”; but it’s also important that you strive to improve climbing economy and reduce the ATP cost of a given move or sequence—this is a hugely powerful distinction!
21:55 – A quick reminder on the importance of increasing maximum strength and power, season over season, because this sets the ceiling for your peak power output and anaerobic capacity.
23:50 – A detail discussion of the bioenergetics of finger flexor muscles and how finger grip intensity determines the energy system most used. Occlusion of blood flow is the critical factor, and maintaining blood flow as much as possible is one of the secrets of elite climbers.
28:45 – The physical prowess of Adam Ondra is both his large anaerobic reserve (capacity) AND high aerobic power!
30:35 – What climbing researchers have measured in the lab with regarding to the bioenergetics of climbing. (A truly climbing-specific VO2 test has yet to be developed and validated for testing at the gym.) The importance of not conflating generalized aerobic fitness (and VO2) with climbing-specific aerobic development (and VO2).
32:34 – Moving from theory to practice…here we begin to look into targeted training of the finger flexors and pulling muscles (the rock climbing agonists).
34:09 - What adaptations take places in the climbing muscles that improve aerobic power? Adaptation #1 in an increase in capillary density which results in a decrease in diffusion distance—importantly, this contributes to increasing O2 kinetics. Simon Fryer’s research showed that elite climbers have higher O2 kinetics than lesser climbers.
37:50 – Adaptation #2 is an increase in aerobic enzymes…which can upregulate in just a matter of days to a week or two of aerobic-centric training/climbing.
40:15 – Adaptation #3 is mitochondria adaptations—critical for long-term development year over year…and for maintaining climbing-specific VO2 into middle age and beyond.
43:30 – Important point: Intracellular acidosis negatively impacts mitochondria function. This explains why a vicious flash pump (due to a poor warm up) can hurt same-day climbing performance…and why chronic acidosis (too much time spent anaerobic lactic training/climbing per week) can decrease aerobic power and contribute toward onset of overtraining syndrome.
45:15 – The difference between “aerobic power” and “aerobic capacity”. Which matters more for you?
47:10 – Exercises for developing aerobic power and capacity for climbers...
48:32 – ARC climbing. This involves easy, long, very submaximal (3 or 4 number grades below your limit) climbing for 30 to 60 minutes. It must be fairly low in intensity with no complete occlusion of forearm blood flow—you mustn’t succumb to the “pump lust”. Learn the pros and cons of ARC training.
53:10 – Threshold Intervals—perhaps the best approach to aerobic development for the mass of climbers. Unfortunately, getting the intensity right can be difficult—it can’t be too hard (too anaerobic) or too easy (too far below the aerobic threshold). For most people the target intensity is an 8 out of 10 as the end-of-set physical intensity and perceived exertion. A light pump and small increase in breathing rate is fine, but not a deep pump or heavy breathing (which signals anaerobic metabolism dominates).
59:36 – Alactic-aerobic intervals. For elite climbers, this is a go-to strategy for increasing aerobic power for high-level bouldering and sport climbing. This is NOT a training method for beginner or intermediate climbers, however, because it requires a high base level of strength and power. This is a tricky exercise protocol to get right—nuance, self-awareness, and discipline are essential to do it right and get the desired training adaptations. Listen closely for the critical details!
1:09:48 – How to train the climbing-specific aerobic system if you don’t have access to a climbing wall. Here, I describe two exercises using a hangboard or campus board: “moving hangs” and “low-intensity repeaters”. As with the previous exercises, getting the training nuance right is essential to gain aerobic system adaptations—specifically, your finger grip force must be only 20% - 30% of maximum so as to not completely occlude blood flow and go deeply anaerobic.
1:13:20 – A quick look at generalized aerobic training…running, bicycling, rowing, swimming, trail running, etc.
1:15:00 – What climbing researchers have determined with regarding to the VO2 max of climbers…and the need and benefits of generalized aerobic fitness and training.
1:18:00 - Does generalized aerobic training really help performance? Might it hurt climbing performance? Is it a priority or a secondary need? How often should you do it? Learn all these details and more here!
1:23:20 – What days and time of days should you do your aerobic training? Tips and tricks for getting the most out of your aerobic system training…and how to integrate it with your other training for best results.
1:26:16 – Wrap up, closing comments, and final tips on energy system training. This stuff IS the future of training for climbing!
1:27:10 – Comments about the International Rock Climbing Researchers Association (IRCRA) meeting in Chamonix, France where I’ll speaking in July…and Eric’s closing comments.
PLEASE SHARE THIS PODCAST with your friends via Social Media or an embed on your climbing blog. Thank you!
Follow Eric on Twitter @Train4Climbing
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Music by: Misty Murphy
Photo: Andy Raether on the first ascent of Manphibian (5.14d), Mt. Charleston, NV. Courtesy of Lacey Jones.
Welcome to the second round of "Ask Coach Hörst"...where I answer 10 listener questions. This episode covers vast terrain from fingerboard training to climbing nutrition to youth training to elbow tendonosis and more! Each question & answer runs about 5 minutes.
1:12 - Question #1 - When fingerboard training with weighted hangs...what's the weight-added difference when doing 10" x 1 max-weight hangs compared with doing the 7"/53" x 3 protocol?
5:17 - Question #2 - Is training individual fingers by suspending a light free weight from a sling a useful technique?
10:40 - Question #3 - What days should I do supplemental training if climbing four days per week (combined outside and indoors)?
14:47 - Question #4 - Belaying and rehab advice for recovering for a climber returning from a broken wrist?
17:37 - Question #5 - Training recommendations for a 50-something climber with extensive background in weight lifting and running?
26:30 - Question #6 - Advice on dealing with...and hopefully recovering from medial elbow tendinopathy?
31:00 - Question #7 - My anaerobic endurance (power output) drops sharply at 40 to 45 seconds into hard, sustained climbing--how can I train to improve my anaerobic capacity?
37:51 - Question #8 - Can you recommend some pre-workout foods and give advice on what to eat at the crags? Also, how much protein should I eat each day?
44:20 - Question #9 - Mother asks Eric's training advice for her 12-year-old daughter...a nationally-ranked boulderer. What's the best training approach?
49:35 - Question #10 - How to organize training when you have a hangboard at home, but your access to a training/bouldering wall is at a gym without a hangboard?
52:10 - Wrap up...How YOU can submit a question for the next episode of "Ask Coach Horst". Visit my Twitter @Train4Climbing and leave a comment to the pinned "Ask Coach Horst" podcast.
NOTE: I'll record the next episode of Ask Coach Horst in late July for release in early August. If you'd like to submit a question for the next, please leave it as a comment to the Ask Coach Horst post on my Twitter @Train4Climbing -- include your first name, location, and years climbing.
Music by Misty Murphy
Follow Eric on Twitter @Train4Climbing
Check out Eric’s YouTube channel.
And on Instagram at: Training4Climbing
This is the third in a four-part series on energy system training as a conceptual model for organizing your workouts for improved training results and climbing performance. This episode is the conclusion of podcast #23 (on training the Anaerobic Lactic energy system) and it details specific training protocols for improving short, intermediate, and long power endurance. Combined, episodes #23 and #24 make for a super-sized (2+ hours!) brain-bursting, muscle-pumping training for climbing podcast!
Podcast Rundown
0:20 – Intro about how this podcast is actually the second half of Podcast #23—combined they make for 2 hours of instruction on energy system training. A super-sized podcast!
1:50 – The energy system focus remains how to best train up the anaerobic lactic energy system that “bridges” the ATP-CP and aerobic energy systems.
3:25 – A quick recap of the first part (episode #23) on how the anaerobic lactic system works...and the specific adaptations that we’re after.
8:00 – Important: How occlusion of forearm blood flow (during gripping of holds) accelerates intracellular acidification and hastens drop in power output. Thus, the importance of keeping blood flowing to “flush” metabolic byproducts and sustain some degree of aerobic power contribution.
9:25 – Rate of adaptation to training: Anaerobic lactic specific adaptations are relatively fast, whereas many aerobic system specific adaptations take months and years. A quick intro to the aerobic energy system adaptations that enable long-term training adaptations and improved endurance/capacity.
12:30 – A reminder of difference between “anaerobic power” and “anaerobic capacity”…and how you can test yourself for each.
21:00 – A quick disclosure on the variability, flaws, limitations, and validity of many current climbing tests of common performance indicators, such as finger flexor strength, lactic endurance, and aerobic power.
23:55 – Anaerobic capacity training (lactic system specific) protocols—I break into three categories: 1. “high-end” or “short” power endurance (peak power output for 15 to 30 seconds), 2. “intermediate power endurance” (sustained near-maximal power output for 40 to 60 seconds), and 3. “transitional” or “long power endurance” (1 to 3 minutes of moderately-high power climbing/exercise).
25:55 – The importance of the energy system “crossover” that occurs between 45 and 90 seconds, depending on the strength of your anaerobic lactic and aerobic energy systems. For most climbers, this anaerobic-aerobic crossover is likely between 60 and 75 seconds of sustained, high-intensity (no rest, no shake) climbing.
28:45 – How to train “high-end power endurance”. Brief all-out bursts of exercise/climbing with a work-to-rest ratio of at least 1:10. For example, 15 to 30 seconds of very hard exercise/climbing (9.5 to 10 out of 10 effort) followed by 3 to 5 minutes of rest.
33:26 – How to train “intermediate power endurance” for improved mid-range anaerobic capacity (up to one minute of sustained, no-rest, no-shake climbing). The goal is high-intensity exercise/climbing sustained for 40 to 60 seconds at a perceived exertion/intensity of 9 to 9.5 out of 10. This class of anaerobic training is commonly missing from climbers’ training programs—don’t let that be you!
41:50 – Train “long power endurance” (1 to 3 minute anaerobic capacity) with up to 3 minutes of sustained moderately high-intensity exercise or climbing. Perceived exertion should be 8.5 to 9 out of 10 with significant forearm muscle pump/pain and breathlessness. This is classic lactic “tolerance” training—it builds both mental and physical tolerance to the fatiguing byproducts of long-duration power climbing.
45:30 – A word of caution about training “long power endurance” too often or at too high a volume. Especially in-season, this type of training can lead to diminished performance among route climbers who climb outside for performance a few days per week. Overtraining syndrome warning: If you sense you’re getting weaker or losing power, despite immense training/climbing effort, this may be why.
52:35 – Final tips for applying this powerful information. Learn how to prioritize and schedule your training. And always remember that “the best training program for you is one you’re not doing!”
57:20 – Listen to this and the previous podcast several times—there’s a lot of powerful information to assimilate and learn to apply correctly.
58:05 – PLEASE WRITE A REVIEW of this podcast on iTunes…and SHARE with your friends!
58:40 - Visit TrainingForClimbing.com to sign-up for a monthly training newsletter and to get a FREE training-for-climbing eBOOK! Leave a question for the upcoming “Ask Coach Horst” podcast at my Twitter account @Train4Climbing
PLEASE SHARE THIS PODCAST with your friends via Social Media or an embed on your climbing blog. Thank you!
Follow Eric on Twitter @Train4Climbing
Check out Eric’s YouTube channel.
Music by: Misty Murphy