Questions on the Workouts in the Alpinism Training Plan
I’m Leo from Switzerland and new to organized training. I hope this will help me get up some nice rock climbs in the Alps!
I am now in week three of the 8-week-rock alpinist plan and have a few questions on the workouts. Probably they are not as important but as a start into training with a plan I really want to follow the instructions to be able to track the results and move forward from there in May and June.
So here goes…
1. “Walk for Vertical Meters”:
In this workout I am carrying a huge water bladder from my home up a hill. After around 40 min I reach the crest of the hill and can no longer walk uphill. What should I do? I could go down and refill but won’t know the weight anymore. I could go down with the heavy pack but this will tire my legs a lot so Krater would not… I could continue flat for a while…
Also is the duration (60 min) uphill only or does it include getting back down, warm up and so? If I should work out in two splits: better do 40min + 20min or 30min + 30 min or 4x 15min? There of course would be a break to get down again…
2. Max Strength Workout:
The description is ver unclear to me… so I’ll quote a bit and then ask my question on the section.
“[…] Pick the 4 most difficult (for you) core exercises from the attached list. Do each of these for 10 seconds or to max reps of 4-6 (per side if applicable).
Go through that circuit twice.”
-> is there a break between circuits or not?
“You should be able to increase the weights by 5-10% over last week.”
-> Does this refer to the complete load including bodyweight? So like first week: 75kg bodyweight; Second week: 82.5kg = bodyweight + 7.5kg added load?
„3) Pull-ups/Box Step up couplet.
For the Pull-ups hang a weight off your climbing harness. For the Box Step Up, either use hand-held weights (the fastest) or put the weight in a backpack.
If you can’t complete this many sets/reps of any one exercise (most likely pull-ups) then complete what you can without going to muscular failure.
You want to move quickly between the two exercises, maximum of 30 seconds rest between your pull-ups and box step ups. This helps elicit a cardio-training effect. It won’t be easy.
2 x 4 reps.“
-> Does this mean 4 pull ups + 2 box step ups with right leg + 2 box step ups with left leg in total or 4 pull ups, 4 step ups leg A, 4 pull ups + 4 box step ups leg B or something else = 8 Pull ups + 8 Box steps? Or even 8 Pull ups +16 box steps in total?
Also: Is there a break between the warm up, block one with the core exercises and block three (first pair of exercises) and four (2nd pair)?
There are quite a few „optional“ stretching workouts. I think I want to include them after some other workout so I am already warm because, like most climbers, I could use a bit more flexibility and range of motion. Do you have any advice on what stretches to do and how to do them?
Thanks for your help everyone!
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