How to Write Your Own Training Plan | Plan Writing Series
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- เผยแพร่เมื่อ 21 ส.ค. 2022
- We are really excited for this episode to be the first in our Plan Writing Series! And we kick off with what we think is the starting point of any good training plan - an assessment. We see similarities in this planning process like planning a good journey and forming your roadmap. But before you can decide how to reach your goals (the destination) you must first understand where you are and your starting point. This is done with a well thought-out climbing assessment. Lattice Training was founded on assessments and profiling rock climbers physical attributes. So we have run several hundred assessments in our time and helped thousands more with remote climbing assessment. We are bringing you our insights and some ideas for how to run your own assessment to start the first part of this journey!
For a remote assessment you can visit our website; latticetraining.com/assessmen...
Free finger strength assessment; latticetraining.com/product/m...
For our goal setting video, watch here; • Not Hitting Your Climb...
Find out more about our Lattice Training Plans here: latticetraining.com/plans/
Download the Crimpd App:
App store - itunes.apple.com/us/app/crimp...
Google Play - play.google.com/store/apps/de... - กีฬา
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Cannot be overstated how generous and simply awesome this is! Massive respect! For what it's worth, here's a comment for the yt algo, and will definitely check out your assessment site
Thank you!
Totally agree! thanks for sharing your acquired wisdom! I will check out your assessment offerings.
I have a feeling that this will be my favorite series of videos! Looking forward to more
Being using for a year the app and the training plan on the app… helped me maintain first the consistency on a fitness level… now I’m trying to go past the plateau… hopefully 🤞 it will work!
Superb contribution to the library of climbing information y'all have been providing!
I love that you went into to the forest to film this 🤣 Looking forward to the rest of the series
I hope the acting was somewhat convincing 😅
You guys are truly amazing, thank you for all the knowledge you are so kindly giving away
Also looking forward to the series. Great content, highly appreciated!!
I really appreciate you guys for starting this series, or making any videos on training plans, even though your business goes against it.
awesome content! Can't wait for next episodes.
Thanks for the vid! Just got crimpd+ and loving it!
Love this video! Please get the next two out asap! :D
We're working on it! We are going to stagger this series with some other bits because we know plan writing is not for everyone.
I can't wait for the next video!
Super excited for the next vid
I been looking for a series like this!
This comes in right on time! I'm planning to start my training as soon as I come back from vacation on the 7th of September, I hope we'll have all the videos of this series out by then.
Glad we could help Mauro! We are thinking this will be a 4 part series. So it may not all be released by then unfortunately. But you can make a start planning and I would recommend having a couple easier weeks back in the climbing gym (post vacation) before getting stuck into a training plan anyway.
@@LatticeTraining thank you for the quick answer! Well, vacation will include some climbing (hoping to find some nice crags in Portugal so if any portuguese climber is reading, I could use your help! :D ) and I kept kind of a steady outdoor climbing activity throughout summer so I'd like to start as soon as I can. Anyway first thing assessment, then I was thinking about a 3 weeks strength program to create a solid base for any training to come. I've just broken into the 6c/7a grades and I feel like I need it for anything to come but I guess we'll also see what the assessment will tell.
THANK YOU FOR THIS🙌🏼
Love it thank you for sharing :)
I am just commenting so that I can express my appreciation for these videos - especially as a middle-age beginner climber.
I'm still gonna get me one of them training plans from you guys soon, I'm just way to lazy to write my own:)
Also god damn you guys have a lot of.... adult... spam in your comment section
Thank you for this work
great series - appreciate you sharing all this expertise!
Awesome! I’ve been waiting for this, most appreciated 😁
For the side splits, do you measure from inside edges of feet or outside edges? I presume you measure at the heel end of feet also?
As long as you use the same method consistently, it shouldn't matter; you're comparing to yourself to measure your progress :)
Awesome video! So cool Lattice is sharing all this knowledge. I'm on the perfomance plan myself and can say its absolutely brilliant :)
One thing I noted was that on the box split a yoga block is used and the upper body is bent forward, during my own assessment I had to stand against a wall with upper body straight which is way harde for me to get into a wide spilt. Could you explain the difference on the two spilts, which one is more relative to climbing and if possible why the standing box split is so much harder? ;)
Thanks Frank! Regarding the side split tests. The splits against a wall is to keep things standardized when comparing to data in our models. It helps us keep the test the same with each individual and the wall replicates being close to a climbing surface. When not against a wall you can lean forwards more and this brings the hips into an anterior pelvic tilt, making it easier to get lower. However even with the wall splits you can still rotate your hips into an anterior pelvic tilt. I've seen people drop into a full splits this way as well! You just need to push your hips back but keep your chest to the wall. You can also externally rotate the femur. Its certainly more challenging and requires good strength, flexibility and coordination. In the case of this video we are just recommending people test and re-test themselves, so we recommend following a variation where form is simpler, but still a useful test. In our flexibility training plans we actually do several different tests of hip adductor and side split flexibility.
@@LatticeTraining Thanks for answering that! Got some more thing to work on then :D
Thx 👍
great structure, easy to understand & follow - awesome content :-)
looking forward to the rest of the series
Thanks Adrien!
no
Hi, @Lattice Training, I wondered if you can do a video about the fingerboard training that was mentioned in the trainingbeta podcast.
Bold of you to assume I have climbing friends XD Imma just skip step one...
How do you recommend warming up for the finger strength test?
Give your body Time for some recovery! I crashed my distal biceps tensions cause i wanted too much, too fast. 6 Month later im still struggling with 2 Days of pain after a Boulder Session…
Hey Lattice! Love the videos! I was wondering why you take the side split as a measure and not the frog? I have the feeling the frog is more crucial for climbing performance and the two are not necessarily linked. Curious about your view on this!
The frog is hip abduction with a bent knee, the side split is hip abduction with a straight knee. The degree of hip flexion may change depending on form. So they are quite closely linked and both a measure of hip adductor flexibility. Its just much easier to measure a side split. Which is important to us when working remotely with clients.
Sweet
Thank you for giving us this great information! Is it useful to set up a training plan if I'm a beginner (climbing for three month now) or would it be better to just climb a lot in the beginning and write a plan later on?
After 3 months I would recommend you just climb a lot. Keep it fun but make an effort to focus on technique. However you could certainly benefit from seeing a coach in person or just climbing with more experienced climbers to see what you can pick up in terms of technique and tactics.
@@LatticeTraining Thanks for your answer and advice. Greetings from Germany
There's really no reason to risk injury testing max effort before meso 1 since the aforementioned progressive overload and volume ramping will quickly catch up with you.
We have done a lot of testing with our clients over the years and its very low risk. However we also don't perform testing with climbers that have no experience training. So a good cavate to exercise testing should be, you need prior experience of the equipment and have a reasonable training history. If you can tick these boxes then don't be concerned about trying hard during an exercise test.
Video for putting your own softs on or is that possible. I can softbox so would like to up load my own softs.
How to write your own training plan: Point A
- Assessments:Find point A is about performing a series of tests to see where we at.
- How many tests? Start simple with 4 or 5.
- Which tests?
Make them relevant. Identify your 3 biggest weaknesses and 3 biggest strengths. Find a way to test them. Ex, you might struggle in wide moves, the test could then be wide pull ups.
- List 2-3 performance goals and set out the demands to meet them. Ex 8a problem, demands Finger strength, heel hooks, lock off. If one of you’re weakness’s happens to be finger strength and your performance goal demands it, then prioritize this!
- 4 simple tests:
1. Finger strength. 7 second max on 20mm edge, progressively add weight over 8 reps. Rest 2-3 minutes between each set.
2. Repeater protocol (endurance of forearm). 7 second hang 3 second rest to failure (about 60% of max 7 second hang).
3. Pull ups (max pull strength). 2 reps.
4. Side split: measure the distance between feet.
nice
🦍🔥🦍
Most climbers problems:
1) can't read problems
2) don't use optimal technics
3) [this is place where most write what they think is problem]
There is so much gas inside me
nice