CLIMBING
ABOUT
PERFORMANCE CLIMBING
Climbers are one of the rare forms of athletes where more mobility is always better as long as that is coupled with strength and control. Climbing requires strength through full ranges of motion and often at awkward angles.
The performance climbing program focuses on building strength and mobility through the upper back and ribcage, scapular control and strength at the very outer edges of joint ranges of motion
program OUTLINE
Outcome Goals:
1 – Improved mobility
2 – Increased strength at the end ranges of motion
3 – Injury prevention, soft tissue maintenance, and durability training
The Performance Climbing program is broken down into three areas of focus: mobility, strength and conditioning.
Mobility:
The mobility training days are designed to develop mobility at the joint level, with special attention given to injury prevention at the end ranges of motion and at unique joint angles. This focus not only improves performance, but reduces injuries.
- Increased range of motion
- Breath work under tension
- Active strengthening at end of range of motion
Strength:
The strength component of Performance Climbing is designed to enhance the strength endurance and power of fundamental movement patterns as well as to provide athletes with a well-rounded strength base for short, technical routes and multi-pitch endurance. The most important areas of strength are pull ups, and single leg strength.
- Grip strength and endurance
- Straight arm (Scapular) strength and control
- Strength through full ranges of motion
Conditioning:
While conditioning is not necessarily a pillar for climbers, the Performance Climbing program still utilizes a structured program to ensure that climbing approaches aren’t limiting performance on the wall, and to improve lactic acid flushing. A mixed-modal approach ensures that not only is the conditioning portion of the program restorative, it also complements the strength-endurance training required for all climbers.
- Whole body conditioning
- Aerobic endurance training and improved recovery
- Proper technique for Rower, Stationary Bike, Treadmill, Ski Erg, Outdoor Cycling, and Running
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Testimonials
all THE programs
FUNDAMENTALS
The Fundamentals program is best utilized as an 8 week preparation phase for one of the performance programs or as a standalone program for general athletic development.
This program captures the needs of any athlete, at any phase of their training schedule. The intention is to develop the strongest possible foundation, which can be then built upon. The Fundamentals program addresses common areas of weakness, imbalances, and movements that reduce athletic performance. In turn, this sets athletes in the right direction from the outset and allows them to achieve their full athletic potential if they choose to pursue sport specific training.
This comprehensive plan takes a detailed look at the deepest layers of human movement and function by providing tutorials and exercises on essential topics such as breathing mechanics, core function and training, proper movement patterns and basic energy system training. The tutorials will provide simple, applicable changes that can be incorporated into daily life or existing training and will optimize any athletic routines or behaviors.
CYCLING
High performance cyclists require a unique blend of athletic abilities. Cyclists, particularly mountain bikers, require outstanding isometric and eccentric strength to maintain proper body position while riding. Our long-time experience working with elite athletes has allowed us to develop the most robust solution for any rider.
CLIMBING
Climbers are one of the rare forms of athletes where more mobility is always better as long as that is coupled with strength and control. Climbing requires strength through full ranges of motion and often at awkward angles.
The performance climbing program focuses on building strength and mobility through the upper back and ribcage, scapular control and strength at the very outer edges of joint ranges of motion
RUNNING
Running may seem simple, but running well and running for life requires a thoughtful approach. Running is a repetitive motion, therefore small changes to improve gait mechanics made through deliberate strength and mobility training can pay dividends, by both improving running performance and also by minimizing the injuries commonly associated with running.
SKIING
Alpine skiers and mountaineers are a unique type of athlete that requires a combination of strength and power endurance but also ability to react quickly and absorb higher levels of force.
RESTORE
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UNION