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climbhigh2005
Apr 19, 2004, 10:55 AM
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Registered: Jun 14, 2003
Posts: 1500
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Alright, who's with me? This winter I don't think I'm gained any weight, its just all the muscle has turned to fat... There for a while I was dancing 4 days a week and climb 3-4... now I'm dancing 1-2 and climbing 1 if any... I've got to get back into shape... What is everyone else doing to get back into shape? I feel like I'm behind everyone...
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elron
Apr 19, 2004, 11:21 AM
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Registered: Sep 20, 2003
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The best way to get in shape to climb... is to climb :) After not climbing all winter I couldn't pull anything. But after 3 weks of climbing 3+ days a week the strength is starting to come back. More importantly the balance and technique are also coming back. Cross-training is still good.. running, biking, swimming, etc... but there is no better workout for climbing than to climb!
Kevin
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jammer
Apr 19, 2004, 12:37 PM
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Registered: Jun 25, 2002
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In reply to: More importantly the balance and technique are also coming back. Cross-training is still good.. running, biking, swimming, etc... but there is no better workout for climbing than to climb! Kevin
I agree that technique and balance are what most of us loose during the "off" season. During the Winter, I'd suggest Yoga or Tai Chi to maintain the two. Strength can come as easy as shoveling the snow, weights or the nearest climbing gym. Anyway you look at it, it's our own fault we become what we are ...
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wannabelaybabe
Apr 19, 2004, 10:41 PM
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Registered: Apr 6, 2004
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I am there with you too. This winter esp. with the holidays, my goal was to maintain weight, which i did. Then after the New Year, I hit the fitness gym hard to tone back up. I break up my weight workouts in one day legs, one day back and biceps, one day chest and triceps, shoulders are random. Cardio gets in about every day.
For climbing, I had to get back to the indoor gym. And in order not to discourage my previous progress, i start with simplier routes for me. It's a mental thing. Now, i am back up to par.
Keep it up, and i am sure you will get back to where you were!!
Oh, and muscle doesn't "turn into fat." People just lose it, and fat seems to takes its spot.
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sandbag
Apr 19, 2004, 11:05 PM
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Registered: Jan 12, 2003
Posts: 1443
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Here you go:
Navy SeALs workout
RUNNING SCHEDULE I
WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week)
WEEK #3: No running. High risk of stress fractures
WEEK #4: 3 miles/day, M/W/F (9 miles/wk)
WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
WEEKS #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
WEEK #9: same as #7,8 (16 miles/ wk)
PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1: 4X15 PUSHUPS
4X20 SITUPS
3X3 PULL UPS
WEEK #2: 5X20 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
WEEK #3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
WEEK #5,6: 6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
WEEK #7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
WEEK #9: 6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS
PT SCHEDULE II
(Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1, 2: 6X30 PUSHUPS
6X35 SITUPS
3X10 PULL UPS
3X20 DIPS
WEEK #3, 4: lOX20 PUSHUPS
10X25 SITUPS
4X10 PULL UPS
10X15 DIPS
WEEK #5: 15X20 PUSHUPS
15X25 SITUPS
4X12 PULLUPS
15X15 DIPS
WEEK #6: 20X20 PUSHUPS
20X25 SITUPS
5X12 PULL UPS
20X15 DIPS
Have fun, im in the week 4 of the Stage two now, its amazing what you can do when you dont thinkabout it and just do it.......
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wannabelaybabe
Apr 19, 2004, 11:41 PM
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Registered: Apr 6, 2004
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lotta runnin' and upper body i see. There's a thread going on about girls and pull-ups... i think i would have to skip the dips and pull-ups. :wink: but i'll keep workin' on them.
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overlord
Apr 20, 2004, 4:39 PM
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Registered: Mar 25, 2002
Posts: 14120
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thanks sandbeg. i was going to write my own scedule, but your is really good.
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sandbag
Apr 20, 2004, 4:57 PM
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In reply to: thanks sandbeg. i was going to write my own scedule, but your is really good.
This aint mine, its the US Navy SeALS they get all the credit. Its the PT schedule the encourage you to work up to before you attempt joining their ranks. Its amazing, and i didnt includ e all the swimming or the second phase running which is just more of the same, just faster times. Have at it, im enjoying the shape im getting into by following the program.
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michhiker
Apr 20, 2004, 4:59 PM
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Registered: Apr 1, 2003
Posts: 120
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Check out the latest issue of backpacker magazine...a great workout in there (I'm in week 2 and already noticing results) with a lot of variety that you can tune to your needs.
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rocket
Apr 20, 2004, 5:38 PM
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Registered: Apr 23, 2003
Posts: 42
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I kickbox twice a week. There's nothing better than beating the crap out of a bag and relieving the daily stress. Also, lost a good 10 lbs doing it in a couple of months. Although, for endurance on the rock the best form of exercise is to just climb more.
If you can't get outside to a wall then down climb routes at your gym. Also, some folks add weights while they climb, while others just strap on their rack for the extra weight.
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nnichols
Apr 20, 2004, 5:39 PM
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Registered: May 28, 2003
Posts: 800
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In reply to: its just all the muscle has turned to fat...
muscle does not turn to fat and fat cannot turn into muscle
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caughtinside
Apr 20, 2004, 5:40 PM
Post #12 of 30
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Registered: Jan 8, 2003
Posts: 30603
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You're like 15 years old. You don't have anything to worry about.
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fiend
Apr 20, 2004, 5:43 PM
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Registered: May 25, 2001
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Been doing a lot of hiking when the weather isn't so nice and starting to climb every chance I get. Now that it's light later my gf and I can get a nice 2 hour session in at the boulders after work.
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photon
Apr 20, 2004, 6:25 PM
Post #14 of 30
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Registered: Jan 31, 2002
Posts: 543
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kickbox, hell I'd say X-box all the way you'll be jumping over buildings before you know it.
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fireclimber
Apr 20, 2004, 8:43 PM
Post #16 of 30
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Registered: Dec 3, 2001
Posts: 186
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In reply to: Alright, who's with me? This winter I don't think I'm gained any weight, its just all the muscle has turned to fat... There for a while I was dancing 4 days a week and climb 3-4... now I'm dancing 1-2 and climbing 1 if any... I've got to get back into shape... What is everyone else doing to get back into shape? I feel like I'm behind everyone...
First off muscle does not turn to fat, what happened to you was your percentage of bodyfat increased while you inactivity caused you muscle to atrophy a bit. NO PROBLEM. Just do the basics, start watching what you eat, NO SUGARS. eat 4 to five small meals with plenty of protien. Now as for your training, keep dancing and maybe throw in some yoga. Climb at least three days a week working on diff approaches. One day do endurance, say climbing one climb to or three times in a row, no break. and do that for at least 4 climbs. Then next time work on hard stuff, and finish with laps on a real easy climb. I can help you more if you give me more detail on your schedule and your goals!!! pm me if ya want
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chronicle
Apr 20, 2004, 8:53 PM
Post #17 of 30
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Registered: Sep 26, 2003
Posts: 664
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I don't take the entire winter off. I used to, but then it was almost June before I could climb at my level again. Seemed like i was always playing catch-up. In the winter, I ice climb, snow shoe, backpack, etc. I've been known to brush the snow off of the boulders too. I say, get back into shape by climbing, and next year don't take any time off. The holidays are a great time to be outside. Every two months or so, take a week or two off just to let your muscles, tendons, joints recover.
I haven't slowed down (other than the 1-2 week rests) for almost 2 years now, and I continue to climb harder.
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shank
Apr 20, 2004, 10:40 PM
Post #18 of 30
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Registered: May 14, 2002
Posts: 541
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I'm with chronicle.
Don't take time off next year.
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copperhead
Apr 21, 2004, 3:30 AM
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Registered: Nov 26, 2002
Posts: 668
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I like to drink a lot of beer.
It's the OE that I'm not in shape for.
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nonick
Apr 21, 2004, 5:29 AM
Post #20 of 30
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Registered: Oct 28, 2001
Posts: 174
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Outside Online http://www.outsideonline.com has a great workout specifically for mountaineersand climbers check out Paul Scott's shape of your life program on the site.
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offwidthclimber
Apr 21, 2004, 6:14 AM
Post #21 of 30
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Registered: Jan 13, 2001
Posts: 290
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fuuukck yah!
drink a shiatloat and boulder more.
you'll be amazed at how quickly you a.) get wicked strong and b.) forget your rope.
DO IT!
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cragmaster
Apr 21, 2004, 3:51 PM
Post #22 of 30
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Registered: Mar 25, 2004
Posts: 76
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I didnt stop climbing last winter-and I climb to stay in shape.
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debsanders
Apr 22, 2004, 2:18 AM
Post #23 of 30
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Registered: Feb 4, 2003
Posts: 173
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4 x 4s
4 moderate climbs done 4 times in a row with about fives minutes of rest in between the climbs. Focus on technique, climbing slowly, shaking out and climbing through the pump.
It is a great way to get back into tip top climbing shape!
Debbie
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taraus_de_bull
Apr 22, 2004, 2:47 AM
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Registered: May 1, 2003
Posts: 282
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laps or ARC training. it does wonders for endurance
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sixter
Apr 22, 2004, 3:24 AM
Post #25 of 30
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Registered: May 25, 2003
Posts: 262
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I am finally getting back into shape after not racing bicycles for 8 years. Currently I am walking my dog twice a day, plus doing 3 weight sessions each week. In the first 4 weeks I went from not being able to do a pullup (could barely budge an inch) to doing 2 from a straight arm hang. I have lost inches in the gut area, and gained in the arms, but have yet to drop any weight (need to tweak diet on that one) I am still at 205 lbs (I am 6' tall).
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