by kheegster » Mon Oct 05, 2009 9:19 pm
by CClaude » Mon Oct 05, 2009 9:56 pm
by outofstep80 » Mon Oct 05, 2009 10:16 pm
by Augie Medina » Mon Oct 05, 2009 11:13 pm
ExcitibleBoy wrote:Lifting weights for an hour twice a week oughta do you.
by bird » Mon Oct 05, 2009 11:37 pm
Mountain Impulse wrote:I would be sure and include multi-joint exercises like bench presses, deadlifts and squats. This minimum assumes you're not doing cardio at the extreme end like running 100 miles a week!
by kheegster » Tue Oct 06, 2009 6:52 pm
by CClaude » Tue Oct 06, 2009 8:51 pm
kheegster wrote:I've taken a look at some of the mtnathlete exercises and they seem pretty hardcore (I'm not sure I've ever done 10 sets of *anything*). Also I usually work out in my college gym which is free, but slightly crowded so I'm usually limited to the regular array of free weights and machines. The only open space is a stretching mat which is usually crowded with freshman girls .
Right now a typical schedule for my week looks like:
2 x 5 to 7 miles running
2 x climbing gym
2-3 x weight gym, maybe with intervals on the ellipticals as warmup
My main limitation seems to be recovery time. A long run or a solid resistance session will leave me sore enough the next day that I can't climb properly...
by bird » Tue Oct 06, 2009 9:09 pm
kheegster wrote:I've taken a look at some of the mtnathlete exercises and they seem pretty hardcore (I'm not sure I've ever done 10 sets of *anything*). Also I usually work out in my college gym which is free, but slightly crowded so I'm usually limited to the regular array of free weights and machines. The only open space is a stretching mat which is usually crowded with freshman girls .
Right now a typical schedule for my week looks like:
2 x 5 to 7 miles running
2 x climbing gym
2-3 x weight gym, maybe with intervals on the ellipticals as warmup
My main limitation seems to be recovery time. A long run or a solid resistance session will leave me sore enough the next day that I can't climb properly...
by CClaude » Tue Oct 06, 2009 10:06 pm
bird wrote:kheegster wrote:I've taken a look at some of the mtnathlete exercises and they seem pretty hardcore (I'm not sure I've ever done 10 sets of *anything*). Also I usually work out in my college gym which is free, but slightly crowded so I'm usually limited to the regular array of free weights and machines. The only open space is a stretching mat which is usually crowded with freshman girls .
Right now a typical schedule for my week looks like:
2 x 5 to 7 miles running
2 x climbing gym
2-3 x weight gym, maybe with intervals on the ellipticals as warmup
My main limitation seems to be recovery time. A long run or a solid resistance session will leave me sore enough the next day that I can't climb properly...
It depends on your goals. If you are looking to push your climbing in the gym from 5.11 to 5.12 (or whatever), then focus on the climbing. If you are looking to get stronger to make yourself "harder to kill" in the mountains, then the crossfit stuff will be very efficient. Try 1 day of heavy-ish squats or deadlifts each week. Then 2 metcons (circuits, ie: 5 pullups, 10 pushups 15 squats for 10 rounds - Or 20 sit ups, 20 back extensions 20 standing dumbell shoulder press as many times as you can in 10 minutes.)
You are not looking to bodybuild, but get fit, so isolation crap and weight machines are BS.
It's too much to learn here, but check out http://www.crossfitbrandx.com/index.php ... wforum/16/ for easier versions of the crossfit WOD. Start slow and work up to it.
Also, being a bit sore is OK, don't worry about working out when you are mildly sore from DOMS. What's going to happen in the mountains? Will you be too sore from the approach to summit? No, you'll go for it. Train yourself to work through some mild/moderate soreness. Feel free to email or pm me.
by radson » Tue Oct 06, 2009 10:17 pm
kheegster wrote:I've taken a look at some of the mtnathlete exercises and they seem pretty hardcore (I'm not sure I've ever done 10 sets of *anything*). Also I usually work out in my college gym which is free, but slightly crowded so I'm usually limited to the regular array of free weights and machines. The only open space is a stretching mat which is usually crowded with freshman girls .
Right now a typical schedule for my week looks like:
2 x 5 to 7 miles running
2 x climbing gym
2-3 x weight gym, maybe with intervals on the ellipticals as warmup
My main limitation seems to be recovery time. A long run or a solid resistance session will leave me sore enough the next day that I can't climb properly...
by bird » Tue Oct 06, 2009 10:28 pm
radson wrote:kheegster wrote:I've taken a look at some of the mtnathlete exercises and they seem pretty hardcore (I'm not sure I've ever done 10 sets of *anything*). Also I usually work out in my college gym which is free, but slightly crowded so I'm usually limited to the regular array of free weights and machines. The only open space is a stretching mat which is usually crowded with freshman girls .
Right now a typical schedule for my week looks like:
2 x 5 to 7 miles running
2 x climbing gym
2-3 x weight gym, maybe with intervals on the ellipticals as warmup
My main limitation seems to be recovery time. A long run or a solid resistance session will leave me sore enough the next day that I can't climb properly...
IN the latest incarnation of Sole's climbing for training, I see he is quite scathing of some of the exercises of mthathlete.
by bird » Tue Oct 06, 2009 10:30 pm
CClaude wrote:bird wrote:kheegster wrote:I've taken a look at some of the mtnathlete exercises and they seem pretty hardcore (I'm not sure I've ever done 10 sets of *anything*). Also I usually work out in my college gym which is free, but slightly crowded so I'm usually limited to the regular array of free weights and machines. The only open space is a stretching mat which is usually crowded with freshman girls .
Right now a typical schedule for my week looks like:
2 x 5 to 7 miles running
2 x climbing gym
2-3 x weight gym, maybe with intervals on the ellipticals as warmup
My main limitation seems to be recovery time. A long run or a solid resistance session will leave me sore enough the next day that I can't climb properly...
It depends on your goals. If you are looking to push your climbing in the gym from 5.11 to 5.12 (or whatever), then focus on the climbing. If you are looking to get stronger to make yourself "harder to kill" in the mountains, then the crossfit stuff will be very efficient. Try 1 day of heavy-ish squats or deadlifts each week. Then 2 metcons (circuits, ie: 5 pullups, 10 pushups 15 squats for 10 rounds - Or 20 sit ups, 20 back extensions 20 standing dumbell shoulder press as many times as you can in 10 minutes.)
You are not looking to bodybuild, but get fit, so isolation crap and weight machines are BS.
It's too much to learn here, but check out http://www.crossfitbrandx.com/index.php ... wforum/16/ for easier versions of the crossfit WOD. Start slow and work up to it.
Also, being a bit sore is OK, don't worry about working out when you are mildly sore from DOMS. What's going to happen in the mountains? Will you be too sore from the approach to summit? No, you'll go for it. Train yourself to work through some mild/moderate soreness. Feel free to email or pm me.
The difference is sore on a day to day basis is not good. To get stronger the muscles must undergo super-compensation (the muscle breaks down and rebuilds completely). Anything less then complete recovery on a day to day basis results in chronic exhaustion and injury, both which will only make you weaker in the long run. Its a basic human physiology principle that you can't get around. Being injuried is the worst thing you can do for your development.
During the workout you may feel like death, but that is normal and expected. But the soreness shouldn't linger for days afterword, (though after a good climb that isn't a workout but is a hard (the word is relative) objective, you probably will feel a bit sore for a few days though. That is expected, but its not a day in and day out workout.
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