This is a result of not prioritizing. When’s the last time you looked at your life and your job and write down what your priorities are each day?

For example, a sales rep may have a ton of paperwork daily, reports to fill out, sales calls to make, research to do, financial forecasting, etc. But are any of those more important than others? YES! For a sales rep, making sales calls is the most important, since the rest won’t matter if there aren’t any new sales! So therefore he could say, “Cold Calling is my #1 priority. Therefore I will do nothing else until I have planned out who I will call on each day and made those calls. Then I will do the rest of my tasks.” Then comes prioritizing #2, #3 , etc.

So give it a try…write out what your daily priorities are. This will make you accomplish much more every day.

What about climbing? How does this principle apply to climbing? Well…do the same thing. If you have 1 hour to train at the gym…climbing routes that help you train for your goals is more important than just doing situps Climbing is the best training for climbing. So climb first…then squeeze in supplemental training!

“The boss drives group members; the leader coaches them.
The boss depends upon authority; the leader on good will.
The boss inspires fear; the leader inspires enthusiasm.
The boss says ‘I’; the leader says ‘we.’
The boss assigns the task, the leader sets the pace.
The boss says, ‘Get there on time’; the leader gets there ahead of time.
The boss fixes the blame for the breakdown; the leader fixes the breakdown.
The boss knows how it is done; the leader shows how.
The boss makes work a drudgery; the leader makes it a game.
The boss says, ‘Go’; the leader says, ‘Let’s go.’“

In partnership with local LifeSuccess Coach Leslie Flowers (www.lifesuccessleslie.com), Ascent Adventure Consultants is presenting the LifeVenture Weekend Retreat in Cary NC. The event will be held at Homewood Suites in Cary NC, where participants will spend the night Friday evening, and  then spend all day Saturday  in the program. This is a unique event and the first of it’s kind in the USA. Leslie Flowers is an international motivational and inspirational speaker, teacher and coach and was tapped by former LifeSuccess Consulting President Paul Martinelli as an emerging leader in the personal and leadership development industry. Brandon Hensinger of Ascent Adventure Consultants works with groups of business people and professionals across the country to help them develop their leadership, management, and communication skills through experiential team building and training.

The weekend retreat begins on a Friday night, lasting until Saturday evening, and combines Leslie’s excellent LifeSuccess teachings, with experiential training and application by Ascent Adventure Consultants professional team building and training facilitators, to help participants learn and apply the principles being taught.

Leslies passion and teaching focuses on helping people to understand the human performance gap — why we don’t do what we already know to do — how limiting beliefs stand in the way of our success, and what is required to narrow that gap in short order. Her teaching also focuses on connecting people with their infinite potential and purpose. The principles and practices learned through her teaching sessions will be the focus of the experiential training aspects of the program, conducted by Brandon Hensinger.

Logistics and Details

Where:

Homewood Suites, 100 Macalyson Ct Cary NC 27511

What the Weekend Includes:

Lodging, all meals, conference facility

Schedule

Friday January 22

6:30pm – Kickoff Dinner

7:30pm – Session 1

Saturday January 23

8:00am – Breakfast at Hotel

9:00am – 12:00pm – Sessions 2 and 3

12:00pm – 1:00pm – Lunch

1:00pm – 5:00pm – Sessions 4 and 5

To Sign Up for the Retreat, and/or For More Information, Please Fill Out the Following Form:

]]> http://www.ascentadventure.com/2009/10/lifeventure-weekend-retreat/feed/ 0 http://www.ascentadventure.com/2009/10/training-for-climbing-when-a-climbing-gym-not-nearby/ http://www.ascentadventure.com/2009/10/training-for-climbing-when-a-climbing-gym-not-nearby/#comments Tue, 20 Oct 2009 00:32:04 +0000 brandon http://www.ascentadventure.com/?p=1882 I’ve spent a decent amount of time writing about training for climbing. However, it always involves giving new ways of training in the climbing gym and/or at the cliff. Well, what if you don’t have a climbing gym near you, and/or you don’t have a cliff nearby? I thought it would be helpful to give you all some advice on how to train for climbing in a typical fitness gym. Below you will find ways to use weights to train for stamina, power/strength, and anaerobic endurance. Of course, climbing is always the best training, but weight training when climbing isn’t possible is of utmost importance (this is in addition to antagonist push muscle training that every climber should be doing 2 times per week).

For all of these exercises, use climbing specific exercises (pull muscles and core muscles), as well as antagonist exercises (Push muscles).

Stamina Training

Stamina is what you need to climb long routes without getting overly fatigued. This differs from anaerobic endurance. Stamina revolves around your overall endurance to continue climbing, including aerobically and muscularly. Anaerobic Endurance means training your body to rid your muscles of lactic acid, which is particularly helpful on hard routes/problems.

To increase your stamina using a typical fitness gym, you should use weights for all your exercise that allow you to do 3 sets of 12 reps each, with a 1 minute break between sets.

Power/Strength Training

To increase your power and strength training, it is important that you use weights that allow you to do 3 sets of 6 reps max. YOU DO NOT WANT TO USE WEIGHTS THAT ARE ANY HEAVIER, or else you will bulk up and this will not help your climbing.

Anaerobic Endurance

To increase your anaerobic endurance, use weights that allow you to do 3 sets of 10 reps. In between sets, only take a 15 second rest.

Short and sweet! I hope it helps some of you out!

First, it is important to eat the proper balance of carbs, fats, and protein. Here’s a quick formula to help you figure it out! This is based on Eric Horsts description from Training For Climbing.

Determine Your Caloric Need:

Multiply your weight by the following number, based on your metabolism:

• Low metabolism – multiply by 12
• Medium metabolism – multiply by 15
• High metabolism – multiply by 18

Now add 150 calories for each activity of low intensity exercise you do each day ( such as walking, etc). Then add 600 calories per each hour of high intensity exercise (running, climbing, etc). Let’s say you do 30 minutes of walking and 45 minutes of running. That would be 75 calories for low intensity and 450 calories for high intensity.

Determine Your Carb, Fat, and Protein Requirements

Specifically for a climber, here is the breakdown of your needs, based on your caloric needs.

Carbs

65% of your calories should come from carbs. There are 4 calories in 1 carb.

Protein

15% of your calories should come from Protein. There are 4 calories in 1 gram of protein.

Fats

20% of your calories should come from Fat. There are 9 calories in 1 gram of fat.

So by making these calculations, and beginning to monitor what you eat, you will notice significant gains in your climbing ability, as long as you are training alongside of having a strict nutritional program!

More to follow soon!

The Adrenaline Rush

One of the things I seek out in life is new, exciting experiences. Every time I climb, I get that feeling that I am doing something new and exciting and I love the adrenaline rush it gives me as I move up the cliff. I have learned to turn fear into excitement!

The Challenge

I’m always looking for new challenges, and with climbing, there is a limitless lifetime of challenges awaiting me.

The Lifelong Pursuit

There will never be a time where I can say “I’ll never do anything harder than this,”, or “Well, this is all climbing has to offer…I climbed the best route.”

Solitude

Life gets busier and busier by the day. Climbing gives me the opportunity to retreat to places where few people ever go; where I am by myself on a cliff-side, experiencing the world as it was originally created, away from all the hustle and bustle of life.

Training

It’s rare that training for a sport is always enjoyable. However, in the case of climbing, the best training is climbing, climbing, and more climbing! In addition to simply climbing, learning various additional strength techniques is great fun to me, and  love how so many other exercises lend themselves to climbing, such as Yoga.

Community

Climbers have a unique community. Coming from all different walks of life, climbers share the unique bond of being climbers and no matter what can instantly connect. The sense of community among climbers is strong and is something to never be taken for granted. Through the climbing community you can build skill, learn about new areas,  and build a great network of friends.

Revitalizing and Recharging

There is nothing that I find to be more recharging and refreshing than getting out climbing. I think this is the greatest reason I love climbing. By stepping out into the wilderness and climbing my mind, soul, and body is refreshed more than it is anywhere else.

1. Get a hangboard for your house and mount in above a doorway. The Metolius Simulator is the one that I use. You can search the internet for training routines, and/or use the one that comes with the hangboard. You can easily do a 10 minute very effective hangboard workout at home every morning.
2. Use your countertops or 2 chairs next to each other to do dip workouts, as opposed to pushups. Dips lend themselves better to climbing sport specific workouts. You can do 3-5 sets of dips in less than 5 minutes
3. Choose 3 different ab exercises and alternate between dip sets. My favorite ab exercises are side-crunches, hanging leg lifts, and raised leg crunches.
4. 20 Minute Interval runs are effective. Intervals mean that you run hard for 30 seconds, jog for 1.5 minutes, and repeat.

That obviously is a very short workout, but something is better than nothing. So adding all that time up, let’s say you wake up, get dressed for a run, run for 20 minutes, come home, do a hangboard workout, dips, and abs. You can get that complete workout in in less than an hour, maybe in less than 45 minutes. Can you find 45 minutes to workout in the morning? If your answer is NO, then consider waking up earlier! It will be worth it. I remember when I started training for climbing years ago, I started out doing short workouts like this, and soon became addicted to it, and began waking up earlier and earlier so I could get in more training!

Silent Feet Technique

I’m going to give it a try  and see how it improves my footwork! Let me know if you try it and what your results are!

1. Choose the top 3 things that you need to work on when it comes to technical aspects of climbing (knots, anchor building, rescuing, etc)
2. Buy a book or two that will teach you these specific skills
3. Study the books, and practice at least twice a week so that you could perform these tasks “with your eyes closed.”
4. Take the opportunity to teach someone else something about what you learned. Teaching others helps you to retain what you learn.

I have found it to be so true that if I let a skill I once had go un-practiced, that I will quickly become rusty and forget it. So make sure you stay on top of your technical game as well!

While I am on the topic of training, take some time to check out the updates we’ve made to our rock climbing guide training program.