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MikeVad


Jun 19, 2011, 11:24 PM
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Registered: Jun 19, 2011
Posts: 1

Training Advice
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Hey guys,
I've looked through these forums a bunch, but this is my first post. Currently, I've been sort of plateauing and been rethinking my workout schedule, and I'd appreciate any advice you guys have.

Goals:
Get to the next bouldering level
(sounds silly, but) get reasonably defined abs. I'd like to keep lean, but lose the extra BF%
I'd like to train more for power, since my endurance is pretty good.

Current schedule:
M - climb/weights (~2hrs total)
T - HIIT sprints/core workouts (~45 min total)
W - climb/weights
Th - rest day
F - HIIT sprints/core workouts
Sa - climb/weights
Su - HIIT sprints/core workouts

When I climb I usually stretch/warmup for about 15 min and boulder for about 1.5 hrs. Then I usually close out w/ some hangboard exercises.

I usually lift for shoulders/triceps/biceps/back.

HIIT sprints (sprint 30 sec/walk 30 sec) usually take about 20 min total, including warmup time. I do this to keep up cardio/stamina.

Core exercises usually involve a ton crunch and leg lift variations.

I feel as though I may be going about this the wrong way, since my climbing results haven't been good lately.

Questions:
Is weight training worthwhile in order to get better at climbing? If so, which muscle groups should I work? HIgh rep/low weight or vice versa? I'm a huge freeweights noob so I have no clue.

For core exercises, basically the same thing. Should I do abunch of crunches/leg lift variations w/ no weight, or add some resistance and do less reps?=?

Am I climbing often enough/long enough sessions?

I feel like HIIT is good for keeping my metabolism fast, but I'd appreciate any advice for keeping a balanced cardio schedule.

I also don't count calories or anything, but I don't drink soda or fried foods or anything. Should my diet be more carb or protein heavy?

Cliffs notes:
-plateauing
-want to look good naked
-questioning workout schedule
-help?


(This post was edited by MikeVad on Jun 19, 2011, 11:26 PM)


flesh


Jun 21, 2011, 5:45 PM
Post #2 of 4 (1470 views)
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Registered: Mar 11, 2011
Posts: 418

Re: [MikeVad] Training Advice [In reply to]
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MikeVad wrote:
Hey guys,
I've looked through these forums a bunch, but this is my first post. Currently, I've been sort of plateauing and been rethinking my workout schedule, and I'd appreciate any advice you guys have.

Goals:
Get to the next bouldering level
(sounds silly, but) get reasonably defined abs. I'd like to keep lean, but lose the extra BF%
I'd like to train more for power, since my endurance is pretty good.

Current schedule:
M - climb/weights (~2hrs total)
T - HIIT sprints/core workouts (~45 min total)
W - climb/weights
Th - rest day
F - HIIT sprints/core workouts
Sa - climb/weights
Su - HIIT sprints/core workouts

When I climb I usually stretch/warmup for about 15 min and boulder for about 1.5 hrs. Then I usually close out w/ some hangboard exercises.

I usually lift for shoulders/triceps/biceps/back.

HIIT sprints (sprint 30 sec/walk 30 sec) usually take about 20 min total, including warmup time. I do this to keep up cardio/stamina.

Core exercises usually involve a ton crunch and leg lift variations.

I feel as though I may be going about this the wrong way, since my climbing results haven't been good lately.

Questions:
Is weight training worthwhile in order to get better at climbing? If so, which muscle groups should I work? HIgh rep/low weight or vice versa? I'm a huge freeweights noob so I have no clue.

For core exercises, basically the same thing. Should I do abunch of crunches/leg lift variations w/ no weight, or add some resistance and do less reps?=?

Am I climbing often enough/long enough sessions?

I feel like HIIT is good for keeping my metabolism fast, but I'd appreciate any advice for keeping a balanced cardio schedule.

I also don't count calories or anything, but I don't drink soda or fried foods or anything. Should my diet be more carb or protein heavy?

Cliffs notes:
-plateauing
-want to look good naked
-questioning workout schedule
-help?

Eat less, campus more ;), run a caloric deficit and you will lose weight and your abs will be defined. Campus more, for the POWAS


saint_john


Jun 22, 2011, 2:07 PM
Post #3 of 4 (1428 views)
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Registered: Oct 4, 2010
Posts: 494

Re: [flesh] Training Advice [In reply to]
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flesh wrote:
MikeVad wrote:
Hey guys,
I've looked through these forums a bunch, but this is my first post. Currently, I've been sort of plateauing and been rethinking my workout schedule, and I'd appreciate any advice you guys have.

Goals:
Get to the next bouldering level
(sounds silly, but) get reasonably defined abs. I'd like to keep lean, but lose the extra BF%
I'd like to train more for power, since my endurance is pretty good.

Current schedule:
M - climb/weights (~2hrs total)
T - HIIT sprints/core workouts (~45 min total)
W - climb/weights
Th - rest day
F - HIIT sprints/core workouts
Sa - climb/weights
Su - HIIT sprints/core workouts

When I climb I usually stretch/warmup for about 15 min and boulder for about 1.5 hrs. Then I usually close out w/ some hangboard exercises.

I usually lift for shoulders/triceps/biceps/back.

HIIT sprints (sprint 30 sec/walk 30 sec) usually take about 20 min total, including warmup time. I do this to keep up cardio/stamina.

Core exercises usually involve a ton crunch and leg lift variations.

I feel as though I may be going about this the wrong way, since my climbing results haven't been good lately.

Questions:
Is weight training worthwhile in order to get better at climbing? If so, which muscle groups should I work? HIgh rep/low weight or vice versa? I'm a huge freeweights noob so I have no clue.

For core exercises, basically the same thing. Should I do abunch of crunches/leg lift variations w/ no weight, or add some resistance and do less reps?=?

Am I climbing often enough/long enough sessions?

I feel like HIIT is good for keeping my metabolism fast, but I'd appreciate any advice for keeping a balanced cardio schedule.

I also don't count calories or anything, but I don't drink soda or fried foods or anything. Should my diet be more carb or protein heavy?

Cliffs notes:
-plateauing
-want to look good naked
-questioning workout schedule
-help?

Eat less, campus more ;), run a caloric deficit and you will lose weight and your abs will be defined. Campus more, for the POWAS

Crazy


spikeddem


Jun 22, 2011, 2:12 PM
Post #4 of 4 (1423 views)
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Registered: Aug 27, 2007
Posts: 6319

Re: [MikeVad] Training Advice [In reply to]
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Ignore flesh's post, and look for a member that goes by the name "jt512" if you click his name and go to his profile, you will see that there is a link to a dieting program for climbing. It discusses only dieting tactics, not climbing tactics.

For the climbing part, pick up a copy of The Self-Coached Climber.

These two in combination sound like they will be everything you'll need.

Edit: Here is a direct link from to Jay's article http://jt512.dyndns.org/what_to_eat.pdf


(This post was edited by spikeddem on Jun 22, 2011, 2:13 PM)


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