As an experienced climber, you’ve likely experimented with strength training. If you never have, or if you’re looking to better optimize the structure of your training in bouldering, advanced resistance training techniques can make all the difference. At our Sunshine Coast facility, we’ve seen climbers improve dramatically by incorporating structured, progressive training methods. In this guide, we’ll explore advanced resistance techniques like periodization and coached training plans to help you break through plateaus.
1. What is Periodization?
Periodization is a strategic approach to resistance training that divides your training into specific cycles or “periods.” The goal is to vary the training emphasis during each cycle to periodically optimizing specific aspects of performance including muscle growth, endurance, recovery, technical and tactical elements to improve performance.
Here’s how to apply periodization to climbing:
- Macrocycle: This is your long-term training plan, typically lasting 6-12 months. The macrocycle outlines the phases of training, from building a solid base to peaking for specific climbing goals, such as competition, a specific project, or a trip.
- Mesocycle: The mesocycle is a 4-8 week block within the macrocycle that focuses on a specific aspect, such as strength, power, or endurance. For example, one mesocycle might focus on developing maximum pulling power for harder routes, while another may target capacity/endurance. Typically, skill practice during these periods will reflect the mesocycle’s goal.
- Microcycle: A microcycle refers to the weekly or biweekly timeframes that contribute to the goals of the mesocycle. This is where you’ll structure your actual training days, focusing on progressive overload week to week, timed recovery, and intensity modulation in relation to fatigue.
Periodization minimizes the probability of trying to improve everything at once and either overtraining, or lowering the potency of your trainings effect. Periodization in climbing boils down to training the right qualities at the right time. For experienced climbers who want to keep progressing, this method ensures you continually adapt and improve.
2. Coached Training Plans
Even the most experienced climbers can benefit from working with a coach or following a structured training plan. Coaches bring valuable insight into advanced resistance training techniques, helping you identify and target weaknesses and tailor your workouts to your specific climbing goals.
Here’s how a coached training plan can benefit you:
- Objective Analysis: A coach can perform assessments to measure aspects of your performance objectively, identifying areas that may be low hanging fruit for improvement toward your goal.
- Custom Programming: Based on your goals, schedule, strengths and weaknesses a coach will design a personalized, long term plan that targets and improves elements of your climbing that are specific to your objectives.
- Accountability and Motivation: Sticking to a structured plan can be challenging. A coach provides accountability, ensuring that you stay on track and make consistent progress toward your goals.
- Reducing Barriers to Training: The structure and coach input lowers barriers that often get in the way of training consistency. By offloading the mental energy of developing and reviewing training plans and results, you are more likely to take action and focus on climbing and training input. Two heads are better than one, a skilled coach can enable you and problem solve for barriers that may eventuate during the course of your training.
- Balancing Climbing, Training and Recovery
Recovery plays a critical role in long-term progression. For climbers, it’s essential to balance intense training with adequate recovery periods. A well-crafted training plan will always prioritize recovery in multiple ways:
- Deload Weeks: After several weeks of intense training, schedule a lighter week to allow your muscles and tendons to recover. This prevents injuries, allows positive adaptation to training, metal respite and prepares you for the next phase of your periodized plan.
- Active Recovery: Gentle stretching, yoga, or low-intensity activities like swimming help promote blood flow and reduce muscle stiffness. Our recovery area at the gym offers various tools to assist with this process, such as foam rollers, massage guns, and infrared saunas.
Incorporating advanced training modalities into a well-rounded plan is how every climber will progress from good to great. Whether you’re facing a new season of competitions, working toward a personal project or preparing for a rock trip, Bould Move is the best gym in the Sunshine Coast for high level coaching. Our facility provides the tools and high-level expertise to support your journey.
