By Eric J. Hörst
The single conditioning publication a rock climber needs!
Rock mountain climbing is among the so much bodily demanding activities, checking out power, persistence, flexibility, and stamina. solid climbers need to construct and retain each one of those resources. this is often the first-ever e-book to supply climbers of every age and adventure with the information and instruments to layout and stick to a accomplished, customized workout program.
Part One covers the fundamentals of actual conditioning and goal-setting. half takes readers via warm-up and adaptability workouts, entry-level power education, weightloss information, and fifteen core-conditioning routines. half 3 information climbing-specific conditioning, with twenty routines to focus on particular muscle groups of the palms, fingers and top torso to advance strength and persistence. a complete bankruptcy makes a speciality of the antagonist muscular tissues that aid offer stability and balance, and forestall muscle damage. This part additionally has a bankruptcy dedicated to stamina conditioning, expanding the climber's persistence at excessive altitudes. half 4 exhibits how you can prepare a personalised education application to fit the climber's wishes. The booklet comprises work out sheets for newbie, Intermediate, and complex ability degrees, suggestions for kids and people over age fifty, secrets and techniques of fine nutrients and an insider's tackle warding off injuries.
Eric Hörst is a functionality trainer who has helped millions of climbers. His released works comprise Learning to Climb interior, education for Climbing, and How to Climb 5.12. He lives in Lancaster, Pennsylvania.
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Extra resources for Conditioning for Climbers: The Complete Exercise Guide
Example text
22 PA R T I : C O N D I T I O N I N G P R I N C I P L E S A N D S E L F - A S S E S S M E N T ClimbingSpecific Conditioning General Conditioning Conditioning Principles and Self-Assessment Performance Nutrition on nti ve re yP jur In Co nd iti on ing Pr og ra ms P A R T II C H A P T 3 E R T H R E E Warm-Up Activities and Flexibility Conditioning Consider that movement is the very essence of the vertical dance we call climbing. From this perspective, there should be no debate that warm, flexible muscles and joints will facilitate smooth, efficient movements.
Use the scale below to assess your lifestyle and level of self-discipline. 1 Graph Your Self-Assessment Profile 25 20 15 10 5 Experience Technique Mind General Conditioning SportSpecific Injury Prevention Nutrition Lifestyle & Discipline Creating your assessment profile. Upon completing and scoring this full self-assessment package, it’s beneficial to plot the results to obtain a graphical profile. 1, draw bar graphs according to your score in each part of the package. Take note of your three shortest bars.
You can maximize your results by performing every stretch in this chapter—in the order they are presented—and by following the stretching guidelines provided in the Tips for Safe and Effective Stretching box on page 40. Warm-Up Activities There are several warm-up activities that you should engage in before moving on to targeted stretching of the climbing muscles. The best strategy is to begin with a general warm-up activity to increase heart rate and body temperature. Next is a series of arm and torso movements to warm individual muscles and spread synovial fluid through the joints.