My weekly training schedule usually consists of 3-4 days climbing and training at the climbing gym, and 3-4 days of aerobic workouts (usually running). However, as I sit here this morning reviewing my calendar, I realize that this is one of those weeks where I will have no time at all to go to the climbing gym. But I do have time to run, and there are some great forms of running that actually translate directly into improved climbing performance. Interval Training is the best way to run to train for climbing. This is because interval training trains your body to remove lactic acid from your muscles faster and more efficiently. Lactic acid is what gives you that “Pumped” feeling when climbing. Training your body to remove the lactic acid faster will improve your climbing anaerobic endurance!

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We’ve had great response from people who have signed up for our “10 Free Climbing Training Tips” guide, so I thought I’d share a bit more on some specific workouts for people to try. I of course realize that not everyone has the time or opportunity to spend 4 or even 3 sessions at the climbing gym each week, so I wanted to provide you with a quick workout that includes a flexibility exercise, a power and strength exercise, and an anaerobic endurance excercise. Read the rest of this entry »

Brandon has a unique approach to his team building sessions. His passion for helping people challenge themselves is refreshing and will serve both managers and employees alike. I would highly recommend Brandon if you want to your staff to think beyond the obvious and become more creative and critical thinkers.

-Mark, Team Building Participant

One of the most common issues that I see arise among the groups in team building and leadership development programs that we facilitate is that managers begin to realize that they need to make changes in the way they organize and structure their days and tasks so that they can more effectively manage their teams.

Here are some great key points of application that I have seen teams develop:

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I stumbled across this and thought it would be a great tip to share for Friday’s Climbing Training Tip.

This site gives some great options for doing Yoga while in your office and at your desk. I’m sure you’ve seen my postings on how Yoga is essential to climbing improvement. Now there’s even more opportunities to practice it!

Yoga at Your Desk

This is amazing: 5.14a Trad Route

I would love to know how he mentally trained to climb this. Too bad there isn’t climbing like this in North Carolina!

I have had several people ask me over the past few years what exactly I do when climbing chimneys on multipitch routes, in order to carry a pack up with food, water, approach shoes, etc, since climbing a chimney with a pack is so difficult!

I just wanted to give my quick advice. The leader never carries a pack, but always the second. And instead of carrying it on their back through the chimneys, we simply use a tagline. I prefer to use a piece of webbing, and then just hang the pack from the harness of the second and then it can be pulled up through the chimney. Just a quick piece of advice!

http://www.ascentadventure.com

It is hard to find hope in these times of uncertainty.  What feels like an almost constant stream of bad news can cause anyone to have doubt about the future.  Or you may be a person who fears change even in the most stable of times.    If either of the statements sounds true, you may be suffering from learned helplessness.  The good news here is that there are tools for overcoming learned helplessness.  This blog entry will define learned helplessness. Future entries will give you tools for dealing with it.
Learned helplessness is the condition in which a person has learned to believe that they are helpless in a particular situation. They believe that they have no control and that whatever they do is futile. As a result, the person will stay passive in the face of an unpleasant, harmful or damaging situation, even when they actually have the power to change their circumstances.
Many people will suffer from learned helplessness at some time in their lives.  One example would be you have a talk with your manager where he or she appears angry at a trivial subject.    You are puzzled by the exchange, feeling there is nothing you can do about it.  Learned helplessness can occur in far more serious situations.  A study shows that most people in a disaster situation will do nothing until instructed to do so.  A person can learn to be helpless through the observation of another person encountering uncontrollable events even if the observer has not countered it themselves.
Learned helplessness can be a minor issue that occasionally keeps you from making decisions confidently.  Or it can be a significant problem that is keeping you from realizing your professional or personal potential.  So how does knowing about learned helplessness assist you?  The answer is found in the concept of your Explanatory style.  We will explore this concept in a future entry.

You can read about someone’s experience with Learned Helplessness by clicking here and visiting their blog.

This post was authored by Danny McCracken, a guide and trainer for Ascent Adventure Consultants.

I found a great website…www.yogatoday.com.

The people that run the site and the blog are rock climbers and avid outdoor enthusiasts. The blog can be found here:

http://www.yogatoday.com/blog/

I have started doing Yoga daily and have watched my balance on the rock dramatically increase, as well as my core strength and flexibility. Go to their site, click “Watch Classes” and there is a class you can watch called Yoga for Rock Climbers. Enjoy! I know that I did! I would love to hear about the results you see from doing yoga…comment below!

To me personally, Yoga is one of my new found favorite rock climbing training activities. I have noticed significant core strength and balance improvements from it. Here is a great sequence from the Yoga for Rock Climbing Blog. If you aren’t familiar with Yoga, you can look up how to do these poses by going to the Yoga for Rock Climbing Blog and simply highlighting the names of the poses listed below. It will show you a picture. Or just search on Google and you will find numerous sites that list these poses.

Strength-Building Asana Sequence for Climbers:

1) Down Dog

2) Warrior I — press the palms together and take the gaze upwards 5 breaths.

3) Release the arms behind the back, interlace the fingers, lean back, and touch the hands to the back thigh. Lower body remains in Warrior I position here. 5 breaths.

4) Keep the arms and legs as they are, just lean foward and extend the heart out over the front knee. 5 breaths.

5. Keep the legs as they are, release the arms, and then extend the arms forward as if you are reaching out to someone. 5 breaths.

6. Lean into the front leg and slowly stand up right into Warrior III. 10 breaths. Remember to keep this pose active! Extend back through the heel; extend forward through the finger tips. Keep raising that back leg and don’t let anything sag.

7. “Airplane” the arms to the side, and then “barrel roll” into Half-Moon Pose. 10 deep Ujjayi breaths. You may even try to take the bottom hand off the ground and extend that arm forward.

8. Very slowly, lower back into Extended Side-Angle Stretch. The landing here should be light and controlled. Hold Side-Angle for 10 breaths. Again, keep this pose super active. Extend forward through the top arm, and cut the back foot sharply into the mat. Imagine a line of energy extending from the back heel all the way throught he tips of the forward fingers.

9. Now here comes the fun part. 5 rounds of Extended Side-Angle Stretch into Half-Moon, and back again, holding each pose for 2 deep breaths. Remember to move between the poses with lightness and control.

10. End up in Half-Moon. “Barrel roll” back into Warrior III. Just 5 breaths this time.

11. Bring the hands to the floor and come into Standing Split. Hold for 10 breaths. Try to take both hands to the ankle so that your leg is doing all the work in holding you up.

11. From Standing Split, either press up directly into a Handstand or kick up into a Handstand. Alternatively, just come straight back into Chaturanga.

12. Vinyasa. Repeat on the other side.

I’d love to hear your comments on this!

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