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CHRISTIAN SENSIBILITIES
Obj: Strength, Power Endurance
Warm up: 4x Barbell Complex (95#, 105#, 115#, 125#)
Training:
(1) Work up to 1RM Squat Clean & Push Press
(2) 5 Rounds
2x Clean & Press @ 75% 1RM
1x Rope Climb (no feet)
(3) 10 Rounds
10x Front Squat @ 115#
20m Tire Pull (10m forward, 10m backward)
10x Weighted sit ups @ 45#
Comments:
Mountaineer Kelly Cordes came through Jackson and stopped by for a workout Monday. Afterward, we spend a good hour geeking
out talking about training.
Kelly comes from an athletic and training background - he was a national champion boxer in college, and has a masters
degree in exercise science. He had some great insight on climbing for training.
Kelly reinforced my growing understanding that grip strength is where its at. A good climber can be poor at pull ups,
and downright deconditioned everywhere else, except his or her grip. Our local rock gym doesn't have a system board, or a
pure training area, so we've added one in the gym, are building another, and plan to drill grip work here.
Kelly further explained how success on big alpine ascents often hinges on the the ability to move fast over moderate terrain
- 5.7 - 5.9, and transition quickly to hard climbing, 5.10 and up.
In our climbing sessions I've drilled my top athletes on moderate routes, and even loaded them up with backpacks full
of weight. Kelly urged us to take that up another notch by continuing to hammer the easy stuff, but then throw on a 5.10 or
something higher with no break at the end.
"Christian Sensibilities" is a high volume session. It starts hard, and ends hard.
We all have a complex love/hate relationship with the barbell complex.
I understand how good it is for me, how it develops my full body strength, and brings so much of the training we do in
the gym together into one tidy measurable package.
But I fear it. My mind feels with dread of the last round at 125#. Specifically, I fear the push presses - the "crux"
if you will, of the whole shabang.
Dan John wrote one time about the difference between definitions of "hard." Endurance athletes would argue that
the last mile of a marathon or triathlon took true effort.
Dan disagreed. He argued that taking something really heavy and putting it over your head, then nearly fainting afterwards,
was "hard."
"Hard" intercepts with the barbell complex if the athlete is loaded correctly. The last round should make him
or her dig deep. Everybody, myself included, wants to put the barbell down and rest. Fighting this urge, and pushing through
brings authentic growth.
The final 10 rounds of front squats, tire drag and weighted situps is a grind, not a sprint. Work briskly, but not frantically.
You won't be able to anyway - it's killer. No tire? Do 20m of walking lunges holding a pair of dumbbells instead.
- Rob Shaul
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| Forward drag - works the hips. |
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| Get strong. Take something heavy. Put it over your head. |
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| Claire |
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| Front Squat - best ab exercise ever. |
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| Drag backwards, burn quads. |
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