Training Power
Posted: Wed Dec 17, 2008 6:05 pm
So, I bought a Treadwall. It's the best money I've spent on climbing training by far. However, the surface area and the nature of the device doesn't lend itself to training any kind of power / contact strength. I'm training 4 days a week and so I'd like 1-2 days to be more focused on power while the other 2 days are power endurance / endurance on the Treadwall.
Some of you have seen my 2x4 setup. It's basically a ladder of 1 pad crimps (made from 2x4 boards) that go up and down a 55 degree wall in my garage. Some of the things I've been doing on that to train power are:
- Skips: Skip every other rung to make the move from crimp to crimp really long (thanks Andrew).
- Cut Feet: Match hands, cut your feet off the wall, swing back in, move up one rung and match again. Repeat. (thanks Andrew)
- Crossovers: Start on the rightmost side of the 2x4 and match. Moving up to the next 2x4 with the right hand to the leftmost side of the next rung. These work well for stability.
- Power Ladder: See Mike Doyles description in his training guide.
So, I do a rep of each of those and it takes about 20 minutes. I try to train for 1 - 1.5 hours so the question is what to do with the time left? Before the Treadwall I would just boulder and try to get any power endurance I could from the limited space. Mostly just traversing. Now I have endurance training out the yin yang (Treadwall) and need to focus on power.
I read in Mike Doyle's book about climbing one handed and focusing on deadpointing. That could work, kind of traverse back and forth bumping the same hand and then switching and coming back. Anyone have any other training tips for building power / contact strength? I'm considering building a campus board, but I'm running out of room in my garage.
Honestly though, check back with me in a year. I have zero excuse for not climbing 12+ within a year. I mean zero. I have all the tools at my disposal and the will the train. If I fail it's because I suck.
Some of you have seen my 2x4 setup. It's basically a ladder of 1 pad crimps (made from 2x4 boards) that go up and down a 55 degree wall in my garage. Some of the things I've been doing on that to train power are:
- Skips: Skip every other rung to make the move from crimp to crimp really long (thanks Andrew).
- Cut Feet: Match hands, cut your feet off the wall, swing back in, move up one rung and match again. Repeat. (thanks Andrew)
- Crossovers: Start on the rightmost side of the 2x4 and match. Moving up to the next 2x4 with the right hand to the leftmost side of the next rung. These work well for stability.
- Power Ladder: See Mike Doyles description in his training guide.
So, I do a rep of each of those and it takes about 20 minutes. I try to train for 1 - 1.5 hours so the question is what to do with the time left? Before the Treadwall I would just boulder and try to get any power endurance I could from the limited space. Mostly just traversing. Now I have endurance training out the yin yang (Treadwall) and need to focus on power.
I read in Mike Doyle's book about climbing one handed and focusing on deadpointing. That could work, kind of traverse back and forth bumping the same hand and then switching and coming back. Anyone have any other training tips for building power / contact strength? I'm considering building a campus board, but I'm running out of room in my garage.
Honestly though, check back with me in a year. I have zero excuse for not climbing 12+ within a year. I mean zero. I have all the tools at my disposal and the will the train. If I fail it's because I suck.