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Winter Climbing Part II – Training

Winter Climbing Part II – Training

 

Winter Climbing Part II – Training

 

Before I get into things I want to suggest that anyone embarking on winter specific training has a good level of aerobic fitness and strength already in place. If this isn’t in place, then the following isn’t going to be very helpful.

 
If you missed part I on getting started with winter climbing, you can find it here >
 

We are going to focus on two areas that should set you up well for this season. Firstly, getting some good grip strength built up before you find yourself hanging off your tools on some steep ground and, secondly, winter climbing specific strength exercises for the arms, back and calves.

 

The general rules here are:

 

  • Overload – your muscles gain strength by overloading them and giving them rest and recovery time and then repeating. Make sure to increase weight or resistance as your muscles adapt to a given load.
  • Rest and recover well and don’t over do it! Listen to your body and if pain/soreness persists for more than a couple of days after any workout, then rest till symptoms subside.
  • Consistency is key, so plan your workouts well.

 

Workout Vocab:

 

A ‘rep’ is one movement e.g. one sit up.

 

A ‘set’ is a chosen number of reps e.g. I did 3 sets of 20 sit ups.

 

 

GRIP STRENGTH – Two and/or Single Arm Tool Hangs

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

At the beginning, start with two arm hangs and and as you progress move to one arm hangs.

 

“I have yet to find any exercise that builds the specific strength of hanging off an ice tool other than hanging off an ice tool.”

‘Ice and Mixed Climbing: Modern Technique’ by Will Gadd

 

Exercise

 

Two Arm Hangs – hang for 30 seconds or till grip failure and then rest for 30 seconds. Repeat three to four times to complete a set. Do three to six sets of these.

 

One Arm Hangs – hang till near grip failure (could be as short as five seconds) and then swap to the other arm and hang till near failure. Two hangs on each arm are to equal a set. Do four to six sets of these and rest three to five minutes between each set.

 

When you can hang for longer than 30 seconds on two arms you are probably ready for one arm hangs or you can add weight. When you can hang for longer 30 seconds on one arm then add weight using a weight belt, loaded pack or some other way of attaching weight to your body!

 

 

Equipment

 
Gloves, ice tools and a pull up bar. Be sure to connect your tools in a way that isn’t going to ruin the pull up bar at the gym!

 

Commitment

 
Do this workout twice a week.

 

SWING ENDURANCE – Over head hammer swings

 

Exercise

 
Get a lightweight dumbbell and do 30 to 40 hammer swings on one arm and then switch to the other. This makes up one set and you want to do three to four sets per session. Your goal is to be able to do 30 plus reps as you are aiming to build up muscle endurance i.e. being able to swing your tools all day.

 

Equipment

 
Lightweight dumbbells

 

Commitment

 
Do this workout twice a week.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

PULLING POWER – The classic pull up but with a twist

 

Exercise

 
Pull ups are the benchmark exercise for the upper body for climbing, but often times it is difficult to get started. I personally find pull ups to be a real challenge and and am currently doing this program. The program comes from ‘Training for the New Alpinism’ and has been tested and used to build pull up power by many who have struggled to either move beyond a certain number of reps or who can hardly do even a few pull ups. It uses the tested method in weight training that by increasing the resistance to near max effort (where you can only complete one to two reps) you increase your strength.

 

This exercise is for those who can complete five or more full weight pull ups. If you can’t then you will want to start with assisted pull ups first e.g. having one or both of your legs behind you on a raised box or bench and using your legs to aid you in doing the pull ups.

 

For those who can already do five or more pull ups you will want to find the right amount of weight where you can only just complete the rep(s). I am currently using a 20kg weight to do 1 rep set and 15kg for two rep sets. Adjust according to your current level.

 

Equipment

 
Pull up bar and weight belt or a way to fix weight to yourself. I use a pack and just put in the weight I want.

 

Commitment

 
Do this workout twice a week.

 

CALF STANDS

 

Calf stands are a simple exercise to help you get ready for long routes where you put a good amount of strain your calves. Essentially, you need to find a curb, stair or box and place the ball of your feet on the edge and then stand on one foot till you lose balance or get pumped. Then switch to the other calf. If you want to make it harder, then slowly lower and raise your heel up and down. Do as many as you can stand, but do make sure you are warmed up and also stretch out afterwards!

 

Equipment

 
Edge, box or curb

 

Commitment

 
Do this workout twice a week.

 

UP & DOWNS – Climbing up and down and up and down!

                                          

I don’t really know what else to call these, but here we go: if you have access to a climbing wall where there are auto belays, then you are ready to go. Take your harness and winter climbing boots to the climbing wall and find an auto belay wall that has two to three easy routes with big holds. Then clip in and climb up one route and then down climb using any holds to just above the ground. Then climb up the next easy route and down again. Keep doing this for 15 to 30 minutes straight without any rests on the ground. Start with two sets of 15 to 30 minutes and then just increase the time for the two sets as your endurance improves. You can also add weight by using a pack loaded with kit equaling 10% of your body weight to increase resistance. 

 

I would take an ipod with some good music or podcasts to listen as it can become a bit boring. This is going to give you the endurance you need for those 300m ice routes you want to climb on Ben Nevis – it’s all about getting in some mileage!

 

 

A final word of advice for getting ready for those dream routes:  it is really important to have a good level of general strength and aerobic fitness as I mentioned at the beginning. You need to do your push ups, bar / box dips, core workouts, strength and aerobic training. This cannot be over emphasized as it prevents injury.

 

Aerobic Training

 

For aerobic fitness I would highly recommend getting a heart rate monitor. There are some really great ones that track your recovery from your previous workouts – I find this very useful in really knowing when I can keep pushing or when I need to lay off!

 

A general principle for running is that you want to do one long run a week (20 to 30% of your total aerobic training for the week) where you are running at 50-75% of your max heart rate (HR). This is a slow steady run and you should be able to carry on a conversation if running with someone. You want to build it up slowly over time. A good rule is to increase the time you run for by 10% from the previous week. This builds up your ability to sustain all day mountaineering activity. Then you want to do one to two runs that are 75-80% of your max HR. These runs should make up 10% percent of your total aerobic training for the week. Then the rest of the running should be done at 75% of your max HR.

 

Example running regime:

 

Two hour long run at 75% or less of your max HR on Saturday morning

One hour run at 75% to 80% of max HR Tuesday after work

Three shorter runs at 75% of max HR or less on Thursday and Friday after work.

 

These exercises have been drawn from two main sources, both of which I highly recommend:

 

  1. ‘Training for the New Alpinism’ (House and Johnston)
  2. ‘Ice & Mixed Climbing: Modern Technique’ (Will Gadd)

 

Everything worth going for in life takes tenacity, hard work and commitment. So train hard and climb hard!

Categories: Ice Climbing, James, Top Tips, Training, Winter
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When an Adventure becomes an Epic Part 3

To review… we have been looking at what can turn an adventure into an epic and have focused on preparing well for our adventures in order to avoid dangerous situations. These videos will aid you for preparing well, but for more skills and instruction we would recommend you get the DVD!

 

And if you are looking for tuition on the techniques you see in these video clips, want an instructor who can help you build up a strong base of experience under their watchful eye and help you develop the skills for choosing appropriate objectives get in touch with us here at The Mountain People!

 

For the previous posts: Part 1 & Part 2

 

Here are the final video clips from Self Rescue for Climbers:

 

Assisted hoist

 

Escaping the system

 

Categories: Blog, instructional, James, Top Tips, Video
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When an Adventure becomes an Epic Part 2

Screen Shot 2015-06-03 at 11.04.33 AMIn my last post I looked at some of the major factors that turn an adventure into an epic. One of those factors was lack of preparation – so to continue to help with your preparation here are some more video clips from the excellent DVD resource Self Rescue for Climbers.

 

A couple of important things to note about these skills:

  • You want to practise the skills a lot so that they become second nature to you i.e. you don’t have to think how to do a french prusik etc.
  • And with time these skills become tools in a tool box and as you gain experience and really hone them then you can give your energies to selecting the right tool(s) job instead of focusing on how a particular skill is executed.

 

For the first post: When an Adventure becomes an Epic

 

 

Prusiking up a rope 

 

 Abseiling past a knot

 

 Lowering a climber off a crag

 

If you are interested in more of these rescue skills I would encourage you to pick up the DVD!

 

Categories: instructional, James, Top Tips, Video
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When an Adventure becomes an Epic

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Simon Cox and me after topping out on one of the lines on Toubkal West a few years back. A day that was on the line!

 

Adventure… pushing ourselves in the vertical mountain world. Epics… running into problems and challenges that could end in a bad way.

 

There is often a fine line between a good old adventure that summons all the mental, physical and spiritual strength we possess and an epic that could have serious consequences. What are some of the factors that push us over the invisible line between a challenging adventure and an epic?

 

Here are three of the most common ways we can find ourselves getting into an epic:

 

  • Lack of experience – Often times people are too ambition and haven’t done the appropriate apprenticeship in one of the foundational climbing disciplines. An example of this would be jumping straight into multi-pitch trad climbing without having a good amount of single pitch trad under your belt or a good instructor at your side to coach you along. Mountaineering and climbing skills are very much a progression of technical and judgment/discernment skills that build on each other which then allow us to push the limits in more serious environment and on harder and more challenging climbs.

 

  • Lack of preparation – You really want to go into something with your eyes as open as possible to the reality of the situation. So, when getting on a mountain route for example, you want to do your homework, get a good route and descent description, check the weather reports/forecasts, etc. The 5 P’s are essential: poor preparation leads to piss poor performance!

 

  • Lack of Flexibility – people often get into trouble due to not being able to hold things lightly. They have tunnel vision about a particular route or adventure and get too focused on it. This is a recipe for disaster as the mountain/climbing environment is always changing… weather, route condition, your personal performance levels… the list goes on. If we can hold things a bit more lightly and have a plan B, C, D etc. in our back pocket then, when something isn’t right for our first objective, we let it go and move on to something else.

 

One thing we can always be working on, of course, is our level of preparation so that we don’t fall into trap 2 above. To help with this, check out a brilliant resource for mountaineering and rock climbing produced by one of the UK’s leading Mountain Guides, Steve Long. Steve has been involved in training people for mountaineering and climbing for years and this dvd ‘Self Rescue for Climbers’ is an excellent resource to help you learn to prepare well for your adventures!

 

 

Over the next couple of days I will be posting up a serious of extracts from the dvd, so check them out!

 

 

For more information on how to purchase the Self Rescue for Climbers DVD click here!

 

If you are looking for tuition on the techniques you see in the video, get in touch with us here at The Mountain People, as we can offer you a customised course with an instructor who has been trained and assessed in these elements.

 

A few more photos from some of the adventures I have been on!

 

 

 

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Grade V Ice – Afekhoi cascades

 

 

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Jay Parks on a multi-pitch sport route in Taghia – High Atlas

 

 

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Me on lead on Observatory Buttress – Ben Nevis

 

 

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