In this Part 2 in the series, 40 Ways to Improve Your Training and Climbing, Coach Hörst provides 20 tips for advanced and elite-level climbers. Discover how to employ a more nuanced and holistic approach to training and performance -- essential for eeking out further gains for high-level climbers with many years of experience.
RUNDOWN
0:30 - Eric's Welcome!
4:04 - Intro to Advanced Climber Tips
6:06 - #1. Strive for a greater nuance of actions taken on and off the rock.
8:02 - #2. Become a true master of rock -- seek to elevate weaknesses...physical, mental, technical.
10:15 - #3. Re-evaluate (and switch up) your finger training.
13:30 - #4. MORE CORE! Learn what to do more/less of.
17:02 - #5. Seek to build a more robust, balanced, and injury-resistant physique.
19:40 - #6. Consider an occasional period of specialization.
23:00 - #7. Create a "seasonality" of your training/climbing system.
25:20 - #8. Employ brief periods of "overreach" training followed by a shorter spell of deload.
28:40 - #9. Clean up your diet and strive to fill in any nutrient shortcomings -- adequate protein consumption is important, but also be sure you're getting the necessary minerals to support muscle function (electrolytes and, in particular, magnesium). Learn how Magnesium supports ATP production here >>
32:30 - #10. Always have fun! Climbing is NOT your job....yet!
34:15 - Intro to Elite-Level Training and Performance
36:00 - #1. Develop a deep, long-term relationship with a coach...or seek out a veteran pro climber to be your mentor.
38:40 - #2. Attack lingering weaknesses...physical, mental, technical.
39:30 - Pro Tip...on the importance of training for a lower resting heart rate
41:40 - #3. Build a stronger cardiovascular system to power longer days of training/climbing, and to speed recovery between exercises, climbs, and workouts.
44:10 - #4. Engage in year-round climbing-specific training -- at least one session per week!
49:02 - #5. Commit to comprehensive core training -- high-level athletic achievement demands exceptional core strength and strength-endurance.
50:12 - #6. Design occasional project-specific training exercises and sessions.
52:38 - #7. Occasionally engage in outdoor climbing styles that are outside your wheelhouse.
54:20 - #8. Embark on a relentless journey to achieve higher efficiency in even the smallest aspects of climbing performance.
58:10 - #9. Be willing to sacrifice greatly. Learn more in this podcast "The 8 Superpowers of the Very Best Climbers" >>
1:01:45 - #10. Elevate your character, and seek a higher level of spiritual awareness and engagement with your surroundings. Believe in your mission!
1:06:20 - Summary comments.
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View a list of pro climbers who use PhysiVantage to support their training and climbing >>
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Music by Misty Murphy
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