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Training plan year planning

  Secondary level
  Power level
  Specialization



Annual planning is important to achieve maximum performance in bouldering.
The  here presented tables show a performance history, which is composed of  the accumulation of years of experience values and represents no sports-based work.
You should serve as an example to make the training easier.

So, how do I make my annual plan? What is my purpose?
Do I have time after work? I go to school? I am unemployed?
How old I am?  Bouldering I with friends or alone? ...
All these questions must be calculated correctly to plan.

There are three ways a year planning:

1. Secondary level: Strengthening of the basic techniques, low to medium body burden, no time-consuming training for many mild to moderate Boulder.

2. Power level: Medium to high body burden, time consuming and strenuous training for medium to heavy Boulder. Not for beginners.

3. Specialization: Special and targeted training, very high body burden for a handful of hard Boulder. Suitable for beginners and prerequisite is the completion of the power stage.

Secondary level (beginners)




Week schedule (for example muscle building)




+ Monday:
The  week begins with a break day, you can optimize for example by running  (average load for approx. 30-60 minutes). Well suited for recreation  after the strength training.

+ Tuesday:
It's  again a break day, you can optimize for example through agility  exercises. Exercises in the torso and pelvis improve the dynamics.

+ Wednesday:
It  is the first training day of the week, which begins with technology  part. You can see basic techniques which exercises you want to test.   Then you train climbing specific exercises on the wall (see muscle   training), and finally, if you still can or want one rounds off the day   with strength training, including the positive - and negative -  dynamic  exercises (see muscle training).

+ Thursday:
This is a pure rest day, if it should not long friends, simply go 30-60 min running.

+ Friday:
It's  again a break day, you can optimize for example through agility  exercises. Exercises in the torso and pelvis improve the dynamics and  loosen your muscles.

+ Saturday:
On  this day, you can choose between climbing specific exercises and static  holding and hanging exercises. Advance to start but the technique  training.

+ Sunday
Break. Break. Break.
Power level (Advanced)




Week schedule (for example pyramid training)






+ Monday:
The week begins with a break day, you can optimize for example by walking, cycling or a sauna session. (applies to running average load for 30-60 minutes, and for cycling 45-90 minutes)

+ Tuesday:
The first training day of the week starts with the technology part, where you specifically work on your weaknesses. Then, you train climbing specific to the wall.  for example positive - and negative dynamic access to the campus with  or without leg relief (see muscle training), but with a body load of 60%  - 95% (see pyramid training). Finally, if you still can, or want to, you finish this day with strength training. For example static dynamic training on the rope ladder (see muscle training), but with a body load of 60% - 95% (see pyramid training).

+ Wednesday:
This is a pure rest day, if there not enough friends, simply go 30-60 min running.

+ Thursday:
They begin training in technology, then the strength training. For example static dynamic training on the boulder wall without leg relief (see aerosolised training), but with a body load of 60% - 95% (see pyramid training).

+ Friday:
Break. Break. Break.

+ Saturday:
Today we go just to the bouldering (medium-heavy Boulder) and finally I try in a project.

+ Sunday:
Use this day as a fun day with your friends and repeat as many Boulder.
Specialization (expert)




Week schedule (for example aerosolised training)




+ Monday:
First light bouldering to the heat, and then try and bouldering a project (see aerosolised training).

+ Tuesday:
This is a pure rest day, if there not enough friends, simply go 30-60 min running.

+ Wednesday:
Today, you can try many medium and heavy Boulder or repeat.

+ Thursday:
You can optimize the break day for example through agility exercises.
Exercises in the torso and pelvis improve the dynamics and loosen your muscles.

+ Friday:
First light bouldering to the heat, and then try and bouldering a project (see aerosolised training).

+ Saturday:
Many medium and heavy Boulder try or repeat.

+ Sunday:
Break. Breake. Break.


Have fun at the try out.







 
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