Z
New Member
Posts: 1 
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Post by Z on Jul 10, 2014 2:50:52 GMT -7
Im just about to graduate from school and am incredibly excited to start training again. I have kept my self in ok climbing shape and was wondering is there is a way to combine the first two phases. I Live on the east coast and have limited time before season comes in and then comes to a finish. Im aware that shortening/combining phases will produce different results, but figured its worth a shot? Im not looking to necessarily jump grades for this year, but it would be nice to get back on the rock and feel good again.
So, Has anyone else combined phase 1 and 2? I see that arching can be done as a warm up. So could you perhaps arc one day and do a hang board the next? |
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Post by kerwinl on Jul 10, 2014 11:49:14 GMT -7
The effect of combining phases will probably reduce the training effectiveness of both phases to some extent. To what extent that the effectiveness is reduced will depend on how well you plan/execute your training (I.E are you getting the proper rest). Your training history (I.E years and years of training, or just starting) will also have an effect if you decide to execute to phases concurrently. The longer that you have trained the more you will have to focus on training a single ability to produce a training result. If this is your first cycle, try it out, but realize that you will eventually have to make adjustments to see continual improvement.
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Post by kerwinl on Jul 10, 2014 11:58:16 GMT -7
Here are some pictures to illustrate the progression from Beginner->Intermediate->Advanced. The Beginner/Novice will derive a training effect by simply climbing, as show here, eventually this stops working.  Gains can be made by focusing on specific types of workouts (strength, power, aerobic, etc), all within the same week/period. This is partly what you are suggesting doing, it will work, up to a point. You will find that it is a plateau. ![]()  Advanced trainees must emphasize a motor quality to train (power, strength, etc), while maintaining the other qualities (this is the approach used by the Andersons). By focusing on specific motor abilities in blocks of time, one is able to advance that ability. By cycling through the different abilities in an intelligent fashion and relying on the residual effects of the training, one can generate a nice performance peak.  I hope this helps! |
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Post by MarkAnderson on Jul 11, 2014 6:08:00 GMT -7
Z, yes Base Fitness and Strength can be combined. This is illustrated IL some of the Seasonal Training Plans in the book. Basically you'll want to hang board on day 1, ARC on day 2, rest on day 3, and repeat. It would probably be a good idea to start off with a few ARC workouts before your first HB workout, and you may need to throw in some extra rest days here and there.
Good luck!
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