For some of us, the new year starts with athletic ambitions and more time in the gym. Here are some dos and don'ts to keep in mind when creating your own training plan for the first time.
How to create your own individual training plan We've already learned about his DIY projects from training expert Ollie Torr. In the new video from Lattice training You will learn five things you can use to plan your structured training – and five classic mistakes to avoid.
These 5 "don'ts" you should avoid
- Distractions: Your training plan is for you, and every climber trains individually. Be inspired by others, but don't let them distract you or put you under pressure by comparing yourself to others. Plan your training week in advance and stick to your plan – even if it means skipping a session on those new routes or boulders.
- Over-analyzing: If you can't increase your training load as planned in every session, don't worry. Adapt your training to your daily form and focus on the entire training phase (usually several weeks) instead of overanalyzing individual days. This is especially important for climbers who have a menstrual cycle.
- Unrealistic expectations: Increasing weight or repetitions every week would be ideal, but it's rarely the case. Depending on the exercise and your individual circumstances, the progression curve for some training stimuli can be flatter rather than steeper. By setting realistic expectations and continuously measuring your progress, you'll not only avoid disappointment but also harmful training overload.
- Drama over missed sessions: If you happen to miss a training session or week, that's no reason to abandon your entire training cycle. Another common mistake is trying to cram in the missed training load at the end of the week, which can actually lower your energy levels in the long run. Focus on the bigger picture: the consistency of your training throughout the year.
- Too much seriousness, too little fun: When the joy of training fades, motivation is often the next casualty. The Lattice experts' tip: Occasionally schedule relaxed climbing or bouldering sessions with friends to keep the fun factor high and can make initial progress on the wall visible.
The 5 "dos" for your training plan
- Set a goal(s): Set yourself at least one concrete goal you want to achieve with your training. This could be, for example, a climbing trip, a specific project, or a particular difficulty level. By defining your goal(s), you can tailor your training plan precisely to it and work specifically on the necessary prerequisites. Bonus points if you write down your training goal or tell others about it. This will help you stay motivated in the long run.
- Address weaknesses: Even if it hurts: Only by training our weaknesses can we become better climbers. We can identify our weaknesses through self-observation, but also by talking to climbing partners: Where do I find it harder than others? Which styles or wall angles do I tend to avoid? By clearly identifying your weaknesses, you also reduce the complexity when creating your training plan.
- Plan enough breaks: Only with sufficient rest can the body properly process intense training stimuli and recover for the next session. Therefore, plan enough rest days and keep an eye on yourself: Do you feel burned out, unmotivated, or even experience pain or sleep problems for several days? Then your training plan might not include enough rest.
- Specific training: Not all training exercises and advice will get you closer to your goal. Therefore, keep your plan as specific as possible to ensure you achieve your objectives. For example, if you're training for a climbing trip with long routes, maximum strength training or dynamic bouldering won't be very effective, while finger strength endurance will be much more beneficial. This is yet another reason why you should develop and define concrete training goals for your plan.
- Keep it simple: Climbing training isn't rocket science – and improving in every aspect at once simply isn't realistic. With clear goals, specific exercises, a good dose of perseverance, and smart planning, you can create your own individual training plan and become a better climber at your own pace. Have fun!
Video: Dos and Don'ts when creating a training plan
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Credits cover photo: Lattice training