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TRAINING PROGRAMS FOR CLIMBERS (FREE T4C DOWNLOADS) Important Note: Properly executing the Intermediate and Advance training programs demands that you understand and apply the “Training Zones for Climbers” rating of perceived exertion. This subjective scale of climbing intensity is an important tool for climbing/training at the proper intensity in order to accurately target a specific energy system and, thus, obtain the desired training MUST-DO ROTATOR CUFF TRAINING FOR CLIMBERS (IN 10 MINUTES!) Hörst 10-Minute Rotator Cuff Training Routine. 1. Dynamic warm-up of the rotator cuff (2 minutes) 2. Standing External Rotation — 15 to 20 reps (45 seconds) 3. Lying External Rotation – 15 to 20 reps (45 seconds) 4. Reverse Fly – 15 to 20 reps (45 seconds)PODCASTS ARCHIVES
Podcast #59: Back to Basics – Effective Training for Climbing. Podcast #58 – The Secret to Stronger FingersWhen It Counts! Podcast #57 – A Simple System for Extreme Success! Podcast #54 – Achieving the Next Climbing Leveland the “Impossible”! Podcast #53 – Effective Projecting and the Secret for Sending!GIMME KRAFT!
Gimme Kraft! There’s no such thing as too much strength! –Wolfgang Güllich. This one-of-a-kind book comes from Nuremberg, Germany, the birth place of modern training for climbing. It was here that the legendary Wolfgang Güllich invented Campus Training and, at the nearby Frankenjura, established the world’s first 5.14d/9a, ActionDirecte.
VIDEO: "5 X 5" WEIGHTED PULL-UP PROGRAM FOR STRONGER CLIMBING The day of your first “5 x 5” pull-up workout, you’ll need to determine your proper training weight. This is the amount of weight needed to limit you to just 7 reps (i.e. 7 rep max weight). 3. Using the proper training weight (identified in #2), do your first set of 5 weighted pull-ups. Be sure to hold the top position for 1 second. ACT EBOOK FREE DOWNLOAD Adjunct Compensatory Training for Climbers — FREE eBook download!. A few of my German climbing friends — Volker, Dicki, and Patrick —have written a new eBook with the support of Adidas.T hey asked me to share with you the link for a free download!. When I clicked the link I was stunned. This is a beautiful 96-page eBook loaded with rehab and prehab exercises that can benefit AGING IS (MOSTLY) A STATE OF BODY Make one of these days a sprint interval training session. Begin with 4 minutes of warm-up activity, then alternate between 30 seconds of all out effort (the “sprint”) and 90 seconds of light exercise (recovery). Continue in this interval training for 8 to 16 minutes. In aggregate, this 12 to 20 minutes of interval training is an incredibly TREATING “CLIMBER’S ELBOW” COLLAGEN FOR CLIMBERS Based on this research, PhysiVāntage has developed Supercharged Collagen ™ for climbers. Their proprietary formula augments top-grade (grass-feed, non-GMO) hydrolyzed collagen with vitamin C and l-leucine to increase collagen synthesis and anabolic signaling. Rich in the collagen-building amino acids glycine, proline, andhydroxyproline
TRAINING FOR CLIMBING Podcast #61 – 5 Strategies for Improving Your Climbing Endurance. Eric Hörst / May 6, 2021. Learn 5 powerful strategies for improving your climbing endurance, accelerating recovery, and leveling up your.Read More ».
TRAINING PROGRAMS FOR CLIMBERS (FREE T4C DOWNLOADS) Important Note: Properly executing the Intermediate and Advance training programs demands that you understand and apply the “Training Zones for Climbers” rating of perceived exertion. This subjective scale of climbing intensity is an important tool for climbing/training at the proper intensity in order to accurately target a specific energy system and, thus, obtain the desired training MUST-DO ROTATOR CUFF TRAINING FOR CLIMBERS (IN 10 MINUTES!) Hörst 10-Minute Rotator Cuff Training Routine. 1. Dynamic warm-up of the rotator cuff (2 minutes) 2. Standing External Rotation — 15 to 20 reps (45 seconds) 3. Lying External Rotation – 15 to 20 reps (45 seconds) 4. Reverse Fly – 15 to 20 reps (45 seconds)PODCASTS ARCHIVES
Podcast #59: Back to Basics – Effective Training for Climbing. Podcast #58 – The Secret to Stronger FingersWhen It Counts! Podcast #57 – A Simple System for Extreme Success! Podcast #54 – Achieving the Next Climbing Leveland the “Impossible”! Podcast #53 – Effective Projecting and the Secret for Sending!GIMME KRAFT!
Gimme Kraft! There’s no such thing as too much strength! –Wolfgang Güllich. This one-of-a-kind book comes from Nuremberg, Germany, the birth place of modern training for climbing. It was here that the legendary Wolfgang Güllich invented Campus Training and, at the nearby Frankenjura, established the world’s first 5.14d/9a, ActionDirecte.
VIDEO: "5 X 5" WEIGHTED PULL-UP PROGRAM FOR STRONGER CLIMBING The day of your first “5 x 5” pull-up workout, you’ll need to determine your proper training weight. This is the amount of weight needed to limit you to just 7 reps (i.e. 7 rep max weight). 3. Using the proper training weight (identified in #2), do your first set of 5 weighted pull-ups. Be sure to hold the top position for 1 second. ACT EBOOK FREE DOWNLOAD Adjunct Compensatory Training for Climbers — FREE eBook download!. A few of my German climbing friends — Volker, Dicki, and Patrick —have written a new eBook with the support of Adidas.T hey asked me to share with you the link for a free download!. When I clicked the link I was stunned. This is a beautiful 96-page eBook loaded with rehab and prehab exercises that can benefit AGING IS (MOSTLY) A STATE OF BODY Make one of these days a sprint interval training session. Begin with 4 minutes of warm-up activity, then alternate between 30 seconds of all out effort (the “sprint”) and 90 seconds of light exercise (recovery). Continue in this interval training for 8 to 16 minutes. In aggregate, this 12 to 20 minutes of interval training is an incredibly TREATING “CLIMBER’S ELBOW” COLLAGEN FOR CLIMBERS Based on this research, PhysiVāntage has developed Supercharged Collagen ™ for climbers. Their proprietary formula augments top-grade (grass-feed, non-GMO) hydrolyzed collagen with vitamin C and l-leucine to increase collagen synthesis and anabolic signaling. Rich in the collagen-building amino acids glycine, proline, andhydroxyproline
ROCK CLIMBING RESEARCH Prior to the 2000s climbing boom there was little research extant other that a handful of studies that mainly focused on climbing injuries and anthropometry. Fortunately, an increasing number of academics now view rock climbing as a worthy subject of research. The past decade has brought an increasing number of excellent papers from researchers on five continents. VIDEO: "5 X 5" WEIGHTED PULL-UP PROGRAM FOR STRONGER CLIMBING The day of your first “5 x 5” pull-up workout, you’ll need to determine your proper training weight. This is the amount of weight needed to limit you to just 7 reps (i.e. 7 rep max weight). 3. Using the proper training weight (identified in #2), do your first set of 5 weighted pull-ups. Be sure to hold the top position for 1 second. INTRO TO ENERGY SYSTEM TRAINING FOR CLIMBERS (HÖRST “Bringing the Science to the Climber and Coach” Here’s a grossly abridged version (just 5 of 25+ slides) of my Keynote address at the August 2016 IRCRA Symposium.The focus of these slides is a primer on energy system training/programming, as covered in depth in the new 3rd edition of my Training For Climbing book.. Slide #1 presents my Hierarchy of Training Specificity. TREATING “CLIMBER’S ELBOW” Learn how to treat elbow pain associated with tight muscles and sore tendons, often the result of muscle imbalance and/or overtraining of pull-up movements. (Repost from February 2015.) Pain near the medial epicondyle is commonly called “golfer’s elbow” or “climber’selbow.
4-MINUTE PLANK TRAINING FOR INCREASED CORE STRENGTH AND 4-Minute Plank Training for Increased Core Strength and Endurance. In this video, Jonathan Hörst leads you through a challenging 4-minute plank routine. This rigorous multi-plank sequence works both anterior and posterior core muscle groups, as well as the obliques and numerous hip muscles involved in hip flexion and abduction. PROTEIN REQUIREMENTS (AND SUPPLEMENTATION) FOR CLIMBERS If you're serious about climbing (and performance), then you must be serious about nutrition and getting enough protein. Amino acids derived from the foods you consume are the building blocks of muscles, tendons and ligaments, vital organs, and your skin. Strenuous exercise increases protein turnover and, hence, dietary protein requirements are higher for hard-training athletes. HOW TO DEVELOP STRONGER, HEALTHIER FINGERS AND TENDONS FOR To provide tendon cells with the necessary amino acids to strengthen structural and force transfer proteins, you must consume the vitamin C-enriched hydrolyzed collagen 30 to 60 minutes before training— Supercharged Collagen is the only product designed specifically for hard-training climbers and other tendon-straining power athletes! "5 X 5" PULL-UP TRAINING FOR INCREASED STRENGTH & POWER GAINS The “5 x 5” Weighted Pull-up Protocol. On your normal training and/or climbing days, perform five sets of five weighted pull-ups, ideally during the middle part of your workout when the muscles are well-warmed but still relatively fresh. Each set will consist of just five pull-ups, followed by at least three minutes of rest. PODCAST #40: BLOOD FLOW RESTRICTION TRAINING FOR CLIMBERS Keys for effective active BFR with intermittent loading: 40% to 80% of arterial occlusion pressure — or a subjective cuff tightness of 7 out of 10. Resistance/loading of 20% to 40% of 1RM. Protocol: 30 reps with first set, then 3 more sets of 15 reps with 30 seconds of rest between each set. Perform 3 or 4 exercises per BFR session with 30 to WHAT MAKES ADAM ONDRA THE WORLD'S BEST CLIMBER? Adam has remarkably strong shoulders, which allows him to maximize use of this “less-than-the-best” finger strength. This is an important, but often overlooked, distinction as finger grip can only be as functional strong as the shoulders muscles (rotator cuff and scapular stabilizers) are robust. Adam is exceptionally flexible. TRAINING FOR CLIMBING Podcast #61 – 5 Strategies for Improving Your Climbing Endurance. Eric Hörst / May 6, 2021. Learn 5 powerful strategies for improving your climbing endurance, accelerating recovery, and leveling up your.Read More ».
TRAINING PROGRAMS FOR CLIMBERS (FREE T4C DOWNLOADS) Important Note: Properly executing the Intermediate and Advance training programs demands that you understand and apply the “Training Zones for Climbers” rating of perceived exertion. This subjective scale of climbing intensity is an important tool for climbing/training at the proper intensity in order to accurately target a specific energy system and, thus, obtain the desired training MUST-DO ROTATOR CUFF TRAINING FOR CLIMBERS (IN 10 MINUTES!) Hörst 10-Minute Rotator Cuff Training Routine. 1. Dynamic warm-up of the rotator cuff (2 minutes) 2. Standing External Rotation — 15 to 20 reps (45 seconds) 3. Lying External Rotation – 15 to 20 reps (45 seconds) 4. Reverse Fly – 15 to 20 reps (45 seconds) TREATING “CLIMBER’S ELBOW” VIDEO: THE CLIMBING TECHNIQUE AND MASTERY OF JONATHAN SIEGRIST Video: The Climbing Technique and Mastery of Jonathan Siegrist. Jonathan Siegrist, AKA J-Star or “the architect,” finds success on the rock through his “sloth” style of climbing. His patience, technical precision, and ungodly endurance have allowed him to climb some of the world’s hardest routes and join the ranks as one of rock TRAINING MAXIMUM GRIP STRENGTH WITH THE NICROS' H.I.T One of the greatest training-for-climbing hits is Hypergravity Isolation Training (aka H.I.T.), an advanced protocol for training maximum grip strength. Not to be confused with the “HIT” program performed by body builders, this highly specific grip training method involves climbing with weight added to your body (simulates “hypergravity”) and on identical finger holds (grip isolation).GIMME KRAFT!
Gimme Kraft! There’s no such thing as too much strength! –Wolfgang Güllich. This one-of-a-kind book comes from Nuremberg, Germany, the birth place of modern training for climbing. It was here that the legendary Wolfgang Güllich invented Campus Training and, at the nearby Frankenjura, established the world’s first 5.14d/9a, ActionDirecte.
"5 X 5" PULL-UP TRAINING FOR INCREASED STRENGTH & POWER GAINS The “5 x 5” Weighted Pull-up Protocol. On your normal training and/or climbing days, perform five sets of five weighted pull-ups, ideally during the middle part of your workout when the muscles are well-warmed but still relatively fresh. Each set will consist of just five pull-ups, followed by at least three minutes of rest. AGING IS (MOSTLY) A STATE OF BODY Make one of these days a sprint interval training session. Begin with 4 minutes of warm-up activity, then alternate between 30 seconds of all out effort (the “sprint”) and 90 seconds of light exercise (recovery). Continue in this interval training for 8 to 16 minutes. In aggregate, this 12 to 20 minutes of interval training is an incredibly COLLAGEN FOR CLIMBERS Based on this research, PhysiVāntage has developed Supercharged Collagen ™ for climbers. Their proprietary formula augments top-grade (grass-feed, non-GMO) hydrolyzed collagen with vitamin C and l-leucine to increase collagen synthesis and anabolic signaling. Rich in the collagen-building amino acids glycine, proline, andhydroxyproline
TRAINING FOR CLIMBING Podcast #61 – 5 Strategies for Improving Your Climbing Endurance. Eric Hörst / May 6, 2021. Learn 5 powerful strategies for improving your climbing endurance, accelerating recovery, and leveling up your.Read More ».
TRAINING PROGRAMS FOR CLIMBERS (FREE T4C DOWNLOADS) Important Note: Properly executing the Intermediate and Advance training programs demands that you understand and apply the “Training Zones for Climbers” rating of perceived exertion. This subjective scale of climbing intensity is an important tool for climbing/training at the proper intensity in order to accurately target a specific energy system and, thus, obtain the desired training MUST-DO ROTATOR CUFF TRAINING FOR CLIMBERS (IN 10 MINUTES!) Hörst 10-Minute Rotator Cuff Training Routine. 1. Dynamic warm-up of the rotator cuff (2 minutes) 2. Standing External Rotation — 15 to 20 reps (45 seconds) 3. Lying External Rotation – 15 to 20 reps (45 seconds) 4. Reverse Fly – 15 to 20 reps (45 seconds) TREATING “CLIMBER’S ELBOW” VIDEO: THE CLIMBING TECHNIQUE AND MASTERY OF JONATHAN SIEGRIST Video: The Climbing Technique and Mastery of Jonathan Siegrist. Jonathan Siegrist, AKA J-Star or “the architect,” finds success on the rock through his “sloth” style of climbing. His patience, technical precision, and ungodly endurance have allowed him to climb some of the world’s hardest routes and join the ranks as one of rock TRAINING MAXIMUM GRIP STRENGTH WITH THE NICROS' H.I.T One of the greatest training-for-climbing hits is Hypergravity Isolation Training (aka H.I.T.), an advanced protocol for training maximum grip strength. Not to be confused with the “HIT” program performed by body builders, this highly specific grip training method involves climbing with weight added to your body (simulates “hypergravity”) and on identical finger holds (grip isolation).GIMME KRAFT!
Gimme Kraft! There’s no such thing as too much strength! –Wolfgang Güllich. This one-of-a-kind book comes from Nuremberg, Germany, the birth place of modern training for climbing. It was here that the legendary Wolfgang Güllich invented Campus Training and, at the nearby Frankenjura, established the world’s first 5.14d/9a, ActionDirecte.
"5 X 5" PULL-UP TRAINING FOR INCREASED STRENGTH & POWER GAINS The “5 x 5” Weighted Pull-up Protocol. On your normal training and/or climbing days, perform five sets of five weighted pull-ups, ideally during the middle part of your workout when the muscles are well-warmed but still relatively fresh. Each set will consist of just five pull-ups, followed by at least three minutes of rest. AGING IS (MOSTLY) A STATE OF BODY Make one of these days a sprint interval training session. Begin with 4 minutes of warm-up activity, then alternate between 30 seconds of all out effort (the “sprint”) and 90 seconds of light exercise (recovery). Continue in this interval training for 8 to 16 minutes. In aggregate, this 12 to 20 minutes of interval training is an incredibly COLLAGEN FOR CLIMBERS Based on this research, PhysiVāntage has developed Supercharged Collagen ™ for climbers. Their proprietary formula augments top-grade (grass-feed, non-GMO) hydrolyzed collagen with vitamin C and l-leucine to increase collagen synthesis and anabolic signaling. Rich in the collagen-building amino acids glycine, proline, andhydroxyproline
ROCK CLIMBING RESEARCH Prior to the 2000s climbing boom there was little research extant other that a handful of studies that mainly focused on climbing injuries and anthropometry. Fortunately, an increasing number of academics now view rock climbing as a worthy subject of research. The past decade has brought an increasing number of excellent papers from researchers on five continents.PODCASTS ARCHIVES
Podcast #59: Back to Basics – Effective Training for Climbing. Podcast #58 – The Secret to Stronger FingersWhen It Counts! Podcast #57 – A Simple System for Extreme Success! Podcast #54 – Achieving the Next Climbing Leveland the “Impossible”! Podcast #53 – Effective Projecting and the Secret for Sending! ENDLESS ROPE TRAINER Endless Rope has been in development for several years, but the 2018 version is perfectionand I’m happy to endorse it as a highly useful training tool for climbers.In the video above, I demonstrate several novel Endless Rope protocols for training power, strength endurance, and—importantly—aerobic endurance in the large pulling muscles that are so important in climbing. 5 TRAINING TIPS TO IMPROVE YOUR CLIMBING 5 Tips to Train More Effectively. 1. Establish a regular schedule of climbing, both indoors and outside. With a mind clouded by the lust to get stronger, many climbers forget that climbing is first and foremost a skill sport. Increased climbing economy, through better footwork, movement, and acquisition of new skills, is the fastest way to the 4-MINUTE PLANK TRAINING FOR INCREASED CORE STRENGTH AND 4-Minute Plank Training for Increased Core Strength and Endurance. In this video, Jonathan Hörst leads you through a challenging 4-minute plank routine. This rigorous multi-plank sequence works both anterior and posterior core muscle groups, as well as the obliques and numerous hip muscles involved in hip flexion and abduction. AGING IS (MOSTLY) A STATE OF BODY Make one of these days a sprint interval training session. Begin with 4 minutes of warm-up activity, then alternate between 30 seconds of all out effort (the “sprint”) and 90 seconds of light exercise (recovery). Continue in this interval training for 8 to 16 minutes. In aggregate, this 12 to 20 minutes of interval training is an incredibly LUMBRICAL MUSCLE TRAINING & INJURY TREATMENT Careful long-term training of one-finger grips, as well as proper pre-climbing warm up, will reduce injury risk. Lumbrical muscle training techniques will be covered in an upcoming T4C video, but cautious less-than-body weight fingerboard training on a deep, comfortable mono pocket is a good place to start (after a thorough warm up, of course). PODCAST #40: BLOOD FLOW RESTRICTION TRAINING FOR CLIMBERS Keys for effective active BFR with intermittent loading: 40% to 80% of arterial occlusion pressure — or a subjective cuff tightness of 7 out of 10. Resistance/loading of 20% to 40% of 1RM. Protocol: 30 reps with first set, then 3 more sets of 15 reps with 30 seconds of rest between each set. Perform 3 or 4 exercises per BFR session with 30 to PROTEIN REQUIREMENTS (AND SUPPLEMENTATION) FOR CLIMBERS If you're serious about climbing (and performance), then you must be serious about nutrition and getting enough protein. Amino acids derived from the foods you consume are the building blocks of muscles, tendons and ligaments, vital organs, and your skin. Strenuous exercise increases protein turnover and, hence, dietary protein requirements are higher for hard-training athletes. WHAT MAKES ADAM ONDRA THE WORLD'S BEST CLIMBER? Adam has remarkably strong shoulders, which allows him to maximize use of this “less-than-the-best” finger strength. This is an important, but often overlooked, distinction as finger grip can only be as functional strong as the shoulders muscles (rotator cuff and scapular stabilizers) are robust. Adam is exceptionally flexible. TRAINING FOR CLIMBING Podcast #61 – 5 Strategies for Improving Your Climbing Endurance. Eric Hörst / May 6, 2021. Learn 5 powerful strategies for improving your climbing endurance, accelerating recovery, and leveling up your.Read More ».
TRAINING PROGRAMS FOR CLIMBERS (FREE T4C DOWNLOADS) Important Note: Properly executing the Intermediate and Advance training programs demands that you understand and apply the “Training Zones for Climbers” rating of perceived exertion. This subjective scale of climbing intensity is an important tool for climbing/training at the proper intensity in order to accurately target a specific energy system and, thus, obtain the desired training MUST-DO ROTATOR CUFF TRAINING FOR CLIMBERS (IN 10 MINUTES!) Hörst 10-Minute Rotator Cuff Training Routine. 1. Dynamic warm-up of the rotator cuff (2 minutes) 2. Standing External Rotation — 15 to 20 reps (45 seconds) 3. Lying External Rotation – 15 to 20 reps (45 seconds) 4. Reverse Fly – 15 to 20 reps (45 seconds)GIMME KRAFT!
Gimme Kraft! There’s no such thing as too much strength! –Wolfgang Güllich. This one-of-a-kind book comes from Nuremberg, Germany, the birth place of modern training for climbing. It was here that the legendary Wolfgang Güllich invented Campus Training and, at the nearby Frankenjura, established the world’s first 5.14d/9a, ActionDirecte.
VIDEO: "5 X 5" WEIGHTED PULL-UP PROGRAM FOR STRONGER CLIMBING The day of your first “5 x 5” pull-up workout, you’ll need to determine your proper training weight. This is the amount of weight needed to limit you to just 7 reps (i.e. 7 rep max weight). 3. Using the proper training weight (identified in #2), do your first set of 5 weighted pull-ups. Be sure to hold the top position for 1 second. TREATING “CLIMBER’S ELBOW” ACT EBOOK FREE DOWNLOAD Adjunct Compensatory Training for Climbers — FREE eBook download!. A few of my German climbing friends — Volker, Dicki, and Patrick —have written a new eBook with the support of Adidas.T hey asked me to share with you the link for a free download!. When I clicked the link I was stunned. This is a beautiful 96-page eBook loaded with rehab and prehab exercises that can benefit AGING IS (MOSTLY) A STATE OF BODY Make one of these days a sprint interval training session. Begin with 4 minutes of warm-up activity, then alternate between 30 seconds of all out effort (the “sprint”) and 90 seconds of light exercise (recovery). Continue in this interval training for 8 to 16 minutes. In aggregate, this 12 to 20 minutes of interval training is an incredibly HOW TO DEVELOP STRONGER, HEALTHIER FINGERS AND TENDONS FOR To provide tendon cells with the necessary amino acids to strengthen structural and force transfer proteins, you must consume the vitamin C-enriched hydrolyzed collagen 30 to 60 minutes before training— Supercharged Collagen is the only product designed specifically for hard-training climbers and other tendon-straining power athletes! COLLAGEN FOR CLIMBERS Based on this research, PhysiVāntage has developed Supercharged Collagen ™ for climbers. Their proprietary formula augments top-grade (grass-feed, non-GMO) hydrolyzed collagen with vitamin C and l-leucine to increase collagen synthesis and anabolic signaling. Rich in the collagen-building amino acids glycine, proline, andhydroxyproline
TRAINING FOR CLIMBING Podcast #61 – 5 Strategies for Improving Your Climbing Endurance. Eric Hörst / May 6, 2021. Learn 5 powerful strategies for improving your climbing endurance, accelerating recovery, and leveling up your.Read More ».
TRAINING PROGRAMS FOR CLIMBERS (FREE T4C DOWNLOADS) Important Note: Properly executing the Intermediate and Advance training programs demands that you understand and apply the “Training Zones for Climbers” rating of perceived exertion. This subjective scale of climbing intensity is an important tool for climbing/training at the proper intensity in order to accurately target a specific energy system and, thus, obtain the desired training MUST-DO ROTATOR CUFF TRAINING FOR CLIMBERS (IN 10 MINUTES!) Hörst 10-Minute Rotator Cuff Training Routine. 1. Dynamic warm-up of the rotator cuff (2 minutes) 2. Standing External Rotation — 15 to 20 reps (45 seconds) 3. Lying External Rotation – 15 to 20 reps (45 seconds) 4. Reverse Fly – 15 to 20 reps (45 seconds)GIMME KRAFT!
Gimme Kraft! There’s no such thing as too much strength! –Wolfgang Güllich. This one-of-a-kind book comes from Nuremberg, Germany, the birth place of modern training for climbing. It was here that the legendary Wolfgang Güllich invented Campus Training and, at the nearby Frankenjura, established the world’s first 5.14d/9a, ActionDirecte.
VIDEO: "5 X 5" WEIGHTED PULL-UP PROGRAM FOR STRONGER CLIMBING The day of your first “5 x 5” pull-up workout, you’ll need to determine your proper training weight. This is the amount of weight needed to limit you to just 7 reps (i.e. 7 rep max weight). 3. Using the proper training weight (identified in #2), do your first set of 5 weighted pull-ups. Be sure to hold the top position for 1 second. TREATING “CLIMBER’S ELBOW” ACT EBOOK FREE DOWNLOAD Adjunct Compensatory Training for Climbers — FREE eBook download!. A few of my German climbing friends — Volker, Dicki, and Patrick —have written a new eBook with the support of Adidas.T hey asked me to share with you the link for a free download!. When I clicked the link I was stunned. This is a beautiful 96-page eBook loaded with rehab and prehab exercises that can benefit AGING IS (MOSTLY) A STATE OF BODY Make one of these days a sprint interval training session. Begin with 4 minutes of warm-up activity, then alternate between 30 seconds of all out effort (the “sprint”) and 90 seconds of light exercise (recovery). Continue in this interval training for 8 to 16 minutes. In aggregate, this 12 to 20 minutes of interval training is an incredibly HOW TO DEVELOP STRONGER, HEALTHIER FINGERS AND TENDONS FOR To provide tendon cells with the necessary amino acids to strengthen structural and force transfer proteins, you must consume the vitamin C-enriched hydrolyzed collagen 30 to 60 minutes before training— Supercharged Collagen is the only product designed specifically for hard-training climbers and other tendon-straining power athletes! COLLAGEN FOR CLIMBERS Based on this research, PhysiVāntage has developed Supercharged Collagen ™ for climbers. Their proprietary formula augments top-grade (grass-feed, non-GMO) hydrolyzed collagen with vitamin C and l-leucine to increase collagen synthesis and anabolic signaling. Rich in the collagen-building amino acids glycine, proline, andhydroxyproline
ROCK CLIMBING RESEARCH Prior to the 2000s climbing boom there was little research extant other that a handful of studies that mainly focused on climbing injuries and anthropometry. Fortunately, an increasing number of academics now view rock climbing as a worthy subject of research. The past decade has brought an increasing number of excellent papers from researchers on five continents. VIDEO: "5 X 5" WEIGHTED PULL-UP PROGRAM FOR STRONGER CLIMBING The day of your first “5 x 5” pull-up workout, you’ll need to determine your proper training weight. This is the amount of weight needed to limit you to just 7 reps (i.e. 7 rep max weight). 3. Using the proper training weight (identified in #2), do your first set of 5 weighted pull-ups. Be sure to hold the top position for 1 second.PODCASTS ARCHIVES
Podcast #59: Back to Basics – Effective Training for Climbing. Podcast #58 – The Secret to Stronger FingersWhen It Counts! Podcast #57 – A Simple System for Extreme Success! Podcast #54 – Achieving the Next Climbing Leveland the “Impossible”! Podcast #53 – Effective Projecting and the Secret for Sending! 4-MINUTE PLANK TRAINING FOR INCREASED CORE STRENGTH AND 4-Minute Plank Training for Increased Core Strength and Endurance. In this video, Jonathan Hörst leads you through a challenging 4-minute plank routine. This rigorous multi-plank sequence works both anterior and posterior core muscle groups, as well as the obliques and numerous hip muscles involved in hip flexion and abduction. HOW TO DEVELOP STRONGER, HEALTHIER FINGERS AND TENDONS FOR To provide tendon cells with the necessary amino acids to strengthen structural and force transfer proteins, you must consume the vitamin C-enriched hydrolyzed collagen 30 to 60 minutes before training— Supercharged Collagen is the only product designed specifically for hard-training climbers and other tendon-straining power athletes! "5 X 5" PULL-UP TRAINING FOR INCREASED STRENGTH & POWER GAINS The “5 x 5” Weighted Pull-up Protocol. On your normal training and/or climbing days, perform five sets of five weighted pull-ups, ideally during the middle part of your workout when the muscles are well-warmed but still relatively fresh. Each set will consist of just five pull-ups, followed by at least three minutes of rest. PODCAST #40: BLOOD FLOW RESTRICTION TRAINING FOR CLIMBERS Keys for effective active BFR with intermittent loading: 40% to 80% of arterial occlusion pressure — or a subjective cuff tightness of 7 out of 10. Resistance/loading of 20% to 40% of 1RM. Protocol: 30 reps with first set, then 3 more sets of 15 reps with 30 seconds of rest between each set. Perform 3 or 4 exercises per BFR session with 30 to PROTEIN REQUIREMENTS (AND SUPPLEMENTATION) FOR CLIMBERS If you're serious about climbing (and performance), then you must be serious about nutrition and getting enough protein. Amino acids derived from the foods you consume are the building blocks of muscles, tendons and ligaments, vital organs, and your skin. Strenuous exercise increases protein turnover and, hence, dietary protein requirements are higher for hard-training athletes. "BOULDER CAMPUSING" FOR POWER ENDURANCE Boulder campusing is a popular indoor training exercise among advanced climbers—it’s also a heck of a lot of fun, if you’re strong enough to do it right! The goal is to ascend a section of overhanging wall by simply climbing hand-over-hand with no aid from the feet. This exercise is similar to campus board laddering, and the same injury warnings apply: Campusing with straight-arm WHAT MAKES ADAM ONDRA THE WORLD'S BEST CLIMBER? Adam has remarkably strong shoulders, which allows him to maximize use of this “less-than-the-best” finger strength. This is an important, but often overlooked, distinction as finger grip can only be as functional strong as the shoulders muscles (rotator cuff and scapular stabilizers) are robust. Adam is exceptionally flexible. TRAINING FOR CLIMBING Train Smarter, Climb Harder! Sign up for the Training4Climbing Newsletter. Name: (Your email address will NOT be shared or sold, and you can unsubscribe at any time.) TRAINING PROGRAMS FOR CLIMBERS (FREE T4C DOWNLOADS) Important Note: Properly executing the Intermediate and Advance training programs demands that you understand and apply the “Training Zones for Climbers” rating of perceived exertion. This subjective scale of climbing intensity is an important tool for climbing/training at the proper intensity in order to accurately target a specific energy system and, thus, obtain the desired trainingGIMME KRAFT!
There's no such thing as too much strength! --Wolfgang Güllich This one-of-a-kind book comes from Nuremberg, Germany, the birth place of modern training for climbing. It was here that the legendary Wolfgang Güllich invented Campus Training and, at the nearby Frankenjura, established the world's first 5.14d/9a, Action Directe. The rich tradition of hard climbing that began with Kurt Albert VIDEO: "5 X 5" WEIGHTED PULL-UP PROGRAM FOR STRONGER CLIMBING Training Details: 1. Do a good warm-up with a few bodyweight pull-ups, dynamic stretching, and a few minutes of generalized cardio, ifpossible.
TREATING “CLIMBER’S ELBOW” ACT EBOOK FREE DOWNLOAD Adjunct Compensatory Training for Climbers — FREE eBook download!. A few of my German climbing friends — Volker, Dicki, and Patrick —have written a new eBook with the support of Adidas.T hey asked me to share with you the link for a free download!. When I clicked the link I was stunned. This is a beautiful 96-page eBook loaded with rehab and prehab exercises that can benefit COLLAGEN FOR CLIMBERS Collagen for climbers — does it offer any benefits?. Let’s first consider that it’s a rare climber that has never experienced finger, elbow or shoulder pain. If you’re a hard-training climber fond of pushing your limits, then there’s a good chance that at some point you’ve experienced pain and HOW TO DEVELOP STRONGER, HEALTHIER FINGERS AND TENDONS FOR Achy tendons and joints are the bane of hard-training athletes. To a passionate rock climber, a tweaked finger tendon pulley and sore elbow can stall your training advances and maybe even ruin your climbingseason.
PODCAST #40: BLOOD FLOW RESTRICTION TRAINING FOR CLIMBERS In a departure from my usual lecture style podcasts, I’m happy to feature a guest on this month’s T4C 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. AGING IS (MOSTLY) A STATE OF BODY Today I turned 53 years old. And I'm not complaining. If you had asked me 20 years ago, I would have called 53 somewhat 'over the hill'and certainly too old for any serious athletic endeavors. Of course, our perspective—and wisdom—changes with increasing life experience. Today, it's my belief that I am the age I feel, not my chronologicalage.
TRAINING FOR CLIMBING Train Smarter, Climb Harder! Sign up for the Training4Climbing Newsletter. Name: (Your email address will NOT be shared or sold, and you can unsubscribe at any time.) TRAINING PROGRAMS FOR CLIMBERS (FREE T4C DOWNLOADS) Important Note: Properly executing the Intermediate and Advance training programs demands that you understand and apply the “Training Zones for Climbers” rating of perceived exertion. This subjective scale of climbing intensity is an important tool for climbing/training at the proper intensity in order to accurately target a specific energy system and, thus, obtain the desired trainingGIMME KRAFT!
There's no such thing as too much strength! --Wolfgang Güllich This one-of-a-kind book comes from Nuremberg, Germany, the birth place of modern training for climbing. It was here that the legendary Wolfgang Güllich invented Campus Training and, at the nearby Frankenjura, established the world's first 5.14d/9a, Action Directe. The rich tradition of hard climbing that began with Kurt Albert VIDEO: "5 X 5" WEIGHTED PULL-UP PROGRAM FOR STRONGER CLIMBING Training Details: 1. Do a good warm-up with a few bodyweight pull-ups, dynamic stretching, and a few minutes of generalized cardio, ifpossible.
TREATING “CLIMBER’S ELBOW” ACT EBOOK FREE DOWNLOAD Adjunct Compensatory Training for Climbers — FREE eBook download!. A few of my German climbing friends — Volker, Dicki, and Patrick —have written a new eBook with the support of Adidas.T hey asked me to share with you the link for a free download!. When I clicked the link I was stunned. This is a beautiful 96-page eBook loaded with rehab and prehab exercises that can benefit COLLAGEN FOR CLIMBERS Collagen for climbers — does it offer any benefits?. Let’s first consider that it’s a rare climber that has never experienced finger, elbow or shoulder pain. If you’re a hard-training climber fond of pushing your limits, then there’s a good chance that at some point you’ve experienced pain and HOW TO DEVELOP STRONGER, HEALTHIER FINGERS AND TENDONS FOR Achy tendons and joints are the bane of hard-training athletes. To a passionate rock climber, a tweaked finger tendon pulley and sore elbow can stall your training advances and maybe even ruin your climbingseason.
PODCAST #40: BLOOD FLOW RESTRICTION TRAINING FOR CLIMBERS In a departure from my usual lecture style podcasts, I’m happy to feature a guest on this month’s T4C 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. AGING IS (MOSTLY) A STATE OF BODY Today I turned 53 years old. And I'm not complaining. If you had asked me 20 years ago, I would have called 53 somewhat 'over the hill'and certainly too old for any serious athletic endeavors. Of course, our perspective—and wisdom—changes with increasing life experience. Today, it's my belief that I am the age I feel, not my chronologicalage.
ROCK CLIMBING RESEARCH Prior to the 2000s climbing boom there was little research extant other that a handful of studies that mainly focused on climbing injuries and anthropometry. Fortunately, an increasing number of academics now view rock climbing as a worthy subject of research. The past decade has brought an increasing number of excellent papers from researchers on five continents.PODCASTS ARCHIVES
Posted by Eric Hörst on May 6, 2021 in Climbing Mastery, Podcasts,Train Strategy
4-MINUTE PLANK TRAINING FOR INCREASED CORE STRENGTH AND In this video, Jonathan Hörst leads you through a challenging 4-minute plank routine. This rigorous multi-plank sequence works both anterior and posterior core muscle groups, as well as the obliques and numerous hip muscles involved in hip flexion and abduction. INTRO TO ENERGY SYSTEM TRAINING FOR CLIMBERS (HÖRST “Bringing the Science to the Climber and Coach” Here’s a grossly abridged version (just 5 of 25+ slides) of my Keynote address at the August 2016 IRCRA Symposium.The focus of these slides is a primer on energy system training/programming, as covered in depth in the new 3rd edition of my Training For Climbing book.. Slide #1 presents my Hierarchy of Training Specificity. THE PHYSIOLOGY OF DIFFICULT ROCK CLIMBING Key Findings and Practical Applications Elite climbers do not typically possess extremely high aerobic power, nor absolute strength. Elite climbers tend towards possessing low body mass and low body fat percentage. Handgrip endurance decreases to a greater degree than handgrip strength with severe climbing. Effective training should focus on developing climbing-specific strength and local LUMBRICAL MUSCLE TRAINING & INJURY TREATMENT The lumbricals are a family of muscles that all climbers use, but perhaps have never heard of. If you aspire to climb hard—or already do!—then some knowledge of lumbrical function, training, injury risk and treatment will be empowering. PROTEIN REQUIREMENTS (AND SUPPLEMENTATION) FOR CLIMBERS If you're serious about climbing (and performance), then you must be serious about nutrition and getting enough protein. Amino acids derived from the foods you consume are the building blocks of muscles, tendons and ligaments, vital organs, and your skin. Strenuous exercise increases protein turnover and, hence, dietary protein requirements are higher for hard-training athletes. "BOULDER CAMPUSING" FOR POWER ENDURANCE Boulder campusing is a popular indoor training exercise among advanced climbers—it’s also a heck of a lot of fun, if you’re strong enough to do it right! The goal is to ascend a section of overhanging wall by simply climbing hand-over-hand with no aid from the feet. This exercise is similar to campus board laddering, and the same injury warnings apply: Campusing with straight-arm "5 X 5" PULL-UP TRAINING FOR INCREASED STRENGTH & POWER GAINS French rock star Melissa Le Neve doing weighted pull-ups. Photo courtesy of Claudia Ziegler, from her book “The Young Savages.” Would you like to increase your pull-muscle and lock-off strength, lunging power, and pulling endurance by 20% or more? WHAT MAKES ADAM ONDRA THE WORLD'S BEST CLIMBER? Scientists set our to determine what makes Adam such a unique and phenomenal climber. Here are some of the answersand a few of themmight surprise you!
TRAINING FOR CLIMBING Podcast #61 – 5 Strategies for Improving Your Climbing Endurance. Eric Hörst / May 6, 2021. Learn 5 powerful strategies for improving your climbing endurance, accelerating recovery, and leveling up your.Read More ».
TRAINING PROGRAMS FOR CLIMBERS (FREE T4C DOWNLOADS) Important Note: Properly executing the Intermediate and Advance training programs demands that you understand and apply the “Training Zones for Climbers” rating of perceived exertion. This subjective scale of climbing intensity is an important tool for climbing/training at the proper intensity in order to accurately target a specific energy system and, thus, obtain the desired training ROCK CLIMBING RESEARCH Prior to the 2000s climbing boom there was little research extant other that a handful of studies that mainly focused on climbing injuries and anthropometry. Fortunately, an increasing number of academics now view rock climbing as a worthy subject of research. The past decade has brought an increasing number of excellent papers from researchers on five continents. TREATING “CLIMBER’S ELBOW” "5 X 5" PULL-UP TRAINING FOR INCREASED STRENGTH & POWER GAINS The “5 x 5” Weighted Pull-up Protocol. On your normal training and/or climbing days, perform five sets of five weighted pull-ups, ideally during the middle part of your workout when the muscles are well-warmed but still relatively fresh. Each set will consist of just five pull-ups, followed by at least three minutes of rest. PROTEIN REQUIREMENTS (AND SUPPLEMENTATION) FOR CLIMBERS If you're serious about climbing (and performance), then you must be serious about nutrition and getting enough protein. Amino acids derived from the foods you consume are the building blocks of muscles, tendons and ligaments, vital organs, and your skin. Strenuous exercise increases protein turnover and, hence, dietary protein requirements are higher for hard-training athletes.GIMME KRAFT!
Gimme Kraft! There’s no such thing as too much strength! –Wolfgang Güllich. This one-of-a-kind book comes from Nuremberg, Germany, the birth place of modern training for climbing. It was here that the legendary Wolfgang Güllich invented Campus Training and, at the nearby Frankenjura, established the world’s first 5.14d/9a, ActionDirecte.
COLLAGEN FOR CLIMBERS Based on this research, PhysiVāntage has developed Supercharged Collagen ™ for climbers. Their proprietary formula augments top-grade (grass-feed, non-GMO) hydrolyzed collagen with vitamin C and l-leucine to increase collagen synthesis and anabolic signaling. Rich in the collagen-building amino acids glycine, proline, andhydroxyproline
WHAT MAKES ADAM ONDRA THE WORLD'S BEST CLIMBER? Adam has remarkably strong shoulders, which allows him to maximize use of this “less-than-the-best” finger strength. This is an important, but often overlooked, distinction as finger grip can only be as functional strong as the shoulders muscles (rotator cuff and scapular stabilizers) are robust. Adam is exceptionally flexible. THE TRUTH ABOUT CAFFEINE AND CLIMBING PERFORMANCE The bottom line: caffeine use can potentially enhance your training and climbing performance, but caffeine “over dose” will likely hurt your performance. The key is to experiment with and understand caffeine’s unique effects on you. Ideally, you’ll learn to manipulate your caffeine dosage to get the best performance-enhancingeffect via
TRAINING FOR CLIMBING Podcast #61 – 5 Strategies for Improving Your Climbing Endurance. Eric Hörst / May 6, 2021. Learn 5 powerful strategies for improving your climbing endurance, accelerating recovery, and leveling up your.Read More ».
TRAINING PROGRAMS FOR CLIMBERS (FREE T4C DOWNLOADS) Important Note: Properly executing the Intermediate and Advance training programs demands that you understand and apply the “Training Zones for Climbers” rating of perceived exertion. This subjective scale of climbing intensity is an important tool for climbing/training at the proper intensity in order to accurately target a specific energy system and, thus, obtain the desired training ROCK CLIMBING RESEARCH Prior to the 2000s climbing boom there was little research extant other that a handful of studies that mainly focused on climbing injuries and anthropometry. Fortunately, an increasing number of academics now view rock climbing as a worthy subject of research. The past decade has brought an increasing number of excellent papers from researchers on five continents. TREATING “CLIMBER’S ELBOW” "5 X 5" PULL-UP TRAINING FOR INCREASED STRENGTH & POWER GAINS The “5 x 5” Weighted Pull-up Protocol. On your normal training and/or climbing days, perform five sets of five weighted pull-ups, ideally during the middle part of your workout when the muscles are well-warmed but still relatively fresh. Each set will consist of just five pull-ups, followed by at least three minutes of rest. PROTEIN REQUIREMENTS (AND SUPPLEMENTATION) FOR CLIMBERS If you're serious about climbing (and performance), then you must be serious about nutrition and getting enough protein. Amino acids derived from the foods you consume are the building blocks of muscles, tendons and ligaments, vital organs, and your skin. Strenuous exercise increases protein turnover and, hence, dietary protein requirements are higher for hard-training athletes.GIMME KRAFT!
Gimme Kraft! There’s no such thing as too much strength! –Wolfgang Güllich. This one-of-a-kind book comes from Nuremberg, Germany, the birth place of modern training for climbing. It was here that the legendary Wolfgang Güllich invented Campus Training and, at the nearby Frankenjura, established the world’s first 5.14d/9a, ActionDirecte.
COLLAGEN FOR CLIMBERS Based on this research, PhysiVāntage has developed Supercharged Collagen ™ for climbers. Their proprietary formula augments top-grade (grass-feed, non-GMO) hydrolyzed collagen with vitamin C and l-leucine to increase collagen synthesis and anabolic signaling. Rich in the collagen-building amino acids glycine, proline, andhydroxyproline
WHAT MAKES ADAM ONDRA THE WORLD'S BEST CLIMBER? Adam has remarkably strong shoulders, which allows him to maximize use of this “less-than-the-best” finger strength. This is an important, but often overlooked, distinction as finger grip can only be as functional strong as the shoulders muscles (rotator cuff and scapular stabilizers) are robust. Adam is exceptionally flexible. THE TRUTH ABOUT CAFFEINE AND CLIMBING PERFORMANCE The bottom line: caffeine use can potentially enhance your training and climbing performance, but caffeine “over dose” will likely hurt your performance. The key is to experiment with and understand caffeine’s unique effects on you. Ideally, you’ll learn to manipulate your caffeine dosage to get the best performance-enhancingeffect via
ROCK CLIMBING RESEARCH Prior to the 2000s climbing boom there was little research extant other that a handful of studies that mainly focused on climbing injuries and anthropometry. Fortunately, an increasing number of academics now view rock climbing as a worthy subject of research. The past decade has brought an increasing number of excellent papers from researchers on five continents.PODCASTS ARCHIVES
Podcast #59: Back to Basics – Effective Training for Climbing. Podcast #58 – The Secret to Stronger FingersWhen It Counts! Podcast #57 – A Simple System for Extreme Success! Podcast #54 – Achieving the Next Climbing Leveland the “Impossible”! Podcast #53 – Effective Projecting and the Secret for Sending! 4-MINUTE PLANK TRAINING FOR INCREASED CORE STRENGTH AND 4-Minute Plank Training for Increased Core Strength and Endurance. In this video, Jonathan Hörst leads you through a challenging 4-minute plank routine. This rigorous multi-plank sequence works both anterior and posterior core muscle groups, as well as the obliques and numerous hip muscles involved in hip flexion and abduction. CAMPUS TRAINING ARCHIVES Efficient movement in rock climbing usually demands skilled locomotion via four points of contact. Effective MANAGING FEAR ARCHIVES Research-based connective tissue, joint, and muscle matrix support for climbers. Learn more at PhysiVantage.com INTRO TO FINGERBOARD TRAINING While climbing is, first and foremost, a mental and technical skill sport, long-term improvement—and pursuing your genetic potential—demands getting stronger in a number of climbing specific ways. Numerous research studies have confirmed that elite climbers, compared with non-elites, have higher grip-strength-to-mass ratio, greater forearm endurance, and a higher rate of force LUMBRICAL MUSCLE TRAINING & INJURY TREATMENT Careful long-term training of one-finger grips, as well as proper pre-climbing warm up, will reduce injury risk. Lumbrical muscle training techniques will be covered in an upcoming T4C video, but cautious less-than-body weight fingerboard training on a deep, comfortable mono pocket is a good place to start (after a thorough warm up, of course). VIDEO: TWO BASIC EXERCISES FOR DEVELOPING STRENGTH & POWER Video: Two Basic Exercises for Developing Strength & Power for Climbing. The pull-up is the most basic exercise for climbers — the problem is, once you can do 15 pull-ups the exercise loses its effectiveness to develop maximum strength (although high-rep pull-up training will build endurance). The solution isweighted pull-ups andthe
AGING IS (MOSTLY) A STATE OF BODY Make one of these days a sprint interval training session. Begin with 4 minutes of warm-up activity, then alternate between 30 seconds of all out effort (the “sprint”) and 90 seconds of light exercise (recovery). Continue in this interval training for 8 to 16 minutes. In aggregate, this 12 to 20 minutes of interval training is an incredibly HOW TO DEVELOP STRONGER, HEALTHIER FINGERS AND TENDONS FOR To provide tendon cells with the necessary amino acids to strengthen structural and force transfer proteins, you must consume the vitamin C-enriched hydrolyzed collagen 30 to 60 minutes before training— Supercharged Collagen is the only product designed specifically for hard-training climbers and other tendon-straining power athletes!MENU
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MenuAbout- Welcome to the New T4C!- About T4C- Eric’s Biography- Eric’s Publishing Resume- Eric’s Books (1994 – present)- Meet the Hörst Family!- Testimonials- Terms of Use- Contact EricKnowledge BaseMultimediaBuy Books- Training for Climbing (3rd edition)- The Rock Climber’s Exercise Guide- Gimme Kraft!- Jerry Moffatt’s MASTERMIND- Gimme Kraft! – AIR- Maximum Climbing- One Move Too Many- Bouldering Essentials- Climbing Injuries Solved- How To Climb 5.12- Learning to Climb Indoors- The Young Savages- Rock Climbing: VA/MD/WVTraining Tools- Endless Rope TrainerResearchCoachingLinksSearch
BIG WALL CLIMBING TRAINING Q&A WITH BRITTANY GORIS Zoe Leibovitch / June 1,2021
Learn about training for big wall climbing, and how Brittany Goris prevailed (quickly) in her…Read More »
TRAINING CAFÉ #40 – SLC WORLD CUP RECAP AND YOUR QUESTIONS ANSWERED Zoe Leibovitch / May 29,2021
Eric Hörst shares his first-hand experience at this past weekend’s World Cup bouldering competition in…Read More »
5 TIPS FOR IMPROVING YOUR CLIMBING EFFICIENCY (AND CLIMBING WAYHARDER!)
Eric Hörst / May 17,2021
Learn 5 tips and techniques to practice and put to use in order toimprove…
Read More »
TREATING “CLIMBER’S ELBOW” – REHAB AND PREHAB PROTOCOL Eric Hörst / May 14,2021
Learn how to treat elbow pain associated with tight muscles and sore tendons, often the result…Read More »
TRAINING CAFÉ #39 – PLANNING SUMMER TRAINING AND TRAVEL Zoe Leibovitch / May 10,2021
In this training café, Eric Horst covers planning for summer travel and training, as well…Read More »
PODCAST #61 – 5 STRATEGIES FOR IMPROVING YOUR CLIMBING ENDURANCE Eric Hörst / May 6,2021
Learn 5 powerful strategies for improving your climbing endurance, accelerating recovery, and leveling up your…Read More »
CLIMBING “X-FACTORS” – IMAGINATION, WILLPOWER, AND PERSEVERANCE Eric Hörst / April24, 2021
Achieving the next grade or doing the “impossible” is more of a mental battle than…Read More »
TRAINING CAFÉ #38 – OPTIMAL REST INTERVAL BETWEEN CLIMBING ATTEMPTS Zoe Leibovitch / April23, 2021
In Training Café #38, Eric Horst dives into the first World Cup competition since COVID,…Read More »
PERFORMANCE NUTRITION THROUGH THE LENS OF TOP PRO CLIMBERS Zoe Leibovitch / April18, 2021
Ever wonder how rock climbing’s top athletes fuel their bodies? To perform at a high…Read More »
SLOWING THE PUMP CLOCK – 5 STRATEGIES TO IMPROVE YOUR CLIMBINGENDURANCE
Eric Hörst / April10, 2021
Learn five strategies for increasing your endurance on strenuous and “pumpy” climbs. Employing all five…Read More »
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