12 sets of 6? Come on guys...
For some it might be important to know that you won’t get a bunch of new exercises you have never heard of before.What you will get is a solid beautifully illustrated book covering a sh**load of topics without much fluff.
Quote from: Nibile on February 20, 2016, 09:40:08 am12 sets of 6? Come on guys...+1
Hey Tommy,absolutely, feel free to share it and let me know if you have any further questions!Train Hard!NicHi Nic,wow, thanks a lot for the extensive reply!Would you mind if I share it on the UKB-Forum?cheers,TommyHi Tommy,thanks for contacting me with your question, I hope I can make things a bit clearer for you.You are right, 12 sets is something we rarely hear in the climbing specific training especially when we are talking about strength training and not endurance.As you have read the book you know the Campus Plyos exercise appears in the context of the advanced training methods (in this case plyometric training) and is meant to server as an example for that.As I also explained in the book campusing probably isn’t a „true“ plyometric exercise because we are a little too slow on the campusboard to really qualify as such, but that doesn’t mean we can’t make use of some of the underlying principles and benefit from them.It is very important to realize that unfortunately at this point we do not yet completely understand all the processes involved. We can however see correlations between the dose and response of certain strength training parameters and their effects on the trained individuals.And some of the things we know about plyometric training with quite high certainty are for example:- Plyometric training can significantly increase strength performance especially in already trained individuals- for plyometric training high speed and medium intensities are superior to lower speeds and higher intensities (i.e. no adding weight here!)- for maximum effect we need a high number of (high speed) repetitions (>35) per session- Plyometric training works best combined with a regular concentric-eccentric training and then produces superior resultsThese, a few more finer points and a lot of experimentation shaped the parameters for the Campus Plyos exercise in the book.Initially I was quite skeptical whether this would really benefit us climbers more than doing purely higher intensity (slower) concentric-eccentric movements for strength but both for myself and the people I coach I have had great success combining the two.As you can see, the „up to 6 repetitions“ per side for the Campus Plyos in one set attempt to ensure maximum speed while the 12 sets (for level 3) ensure the necessary total number of repetitions in one session to be in the range we need to be to benefit from the plyometric effects. (The lower levels won’t be fast enough for plyometrics so we focus more on fast concentric-eccentric parameters here - higher intensity, fewer sets).I hope that explains a bit of the reasoning behind the parameters for the Campus Plyos exercise.Let me know if you have any further questions!If you are interested, here are some studies that will give you a good starting point to read up on the subject. Follow some of the citations in there to get a better idea of the topic.Be careful tough, always check how many people they included in the study, whether they were athletes and if they provided a good control group. And even then be aware that not everything will be transferable to climbing ;-)Here you go:http://www.jsams.org/article/S1440-2440(09)00187-X/abstract?cc=y=http://journals.lww.com/nsca-jscr/Abstract/2009/03000/Determining_Variables_of_Plyometric_Training_for.20.aspxhttp://bjsm.bmj.com/content/41/6/349.fullhttp://journals.lww.com/nsca-jscr/Abstract/1992/02000/The_Effect_of_Six_Weeks_of_Squat,_Plyometric_and.6.aspxhttp://journals.lww.com/nsca-jscr/Abstract/2000/11000/Evaluation_of_Plyometric_Exercise_Training,_Weight.16.aspxhttp://journals.lww.com/acsm-msse/Fulltext/1998/05001/Comparison_Between_One_Leg_and_Two_Leg_Plyometric.615.aspx?trendmd-shared=0
Decevoir = disappoint; deceive = tromper
Money wise it wasn't cheap, £37 including postage. It's hardback, so I guess that accounts for a lot of the cost. My copy of RCTM is battered after keeping it in my car and dragging it around (rather than reading it cover to cover), so maybe this will be cheaper in the long run
What's "undulating periodization"?
From what I understand this is why undulating periodisation would be better. A mixture of training stimulus that's non-linear. Or have I miss read?
I wasn't trying to put words in your mouth
Any updates on this book now people have had it for a while?Thinking of getting myself a training book and wondering if this is currently "top of the list", or is anything better?
I've bought it in the meantime, couldn’t resist my curiosity despite the quite high price. Have worked it thru and started to apply some of the concepts in the last mesocycle.My reaction to it is a bit divided:I mostly like the strength training parts but the endurance part is rather poor.About the strength part, I like that the author has tried to boil things down to the simplest one needs to know to plan and structure his or her strength training. Still I tend to feel some important information should have been covered in a bit more detail (e.g. which of the presented exercises for a given muscle group to choose for which exact purpose / training phase), but when trying to be short and concise it is always hard to find the right cut and everybody will have slightly different opinions on where the line should be drawn, so that’s OK for me.Side note: The concept of delayed effects (or cycle effects) that e.g. gets covered in the excellent book of Guyon/Broussouloux: ‘Escalade et Performance’ does not get mentioned. However this is very important for understanding long-term effects and getting the planning right. If interested in this, there is excellent experience sharing + case study on http://thomas-ferry.fr/ . He is the trainer of e.g. Guigui Mondet and Mathilde Becerat, knows what he’s talking about and is very open in his experience sharing.Back on topic: The endurance part is rather poor: There are drills and exercises for most of the different aspects (Aero/An/Cap/Pow), but these concepts –or similar ones- do not get mentioned and thus the choice of which kind of exercise/drill to use in which (base/quality) phase of your training does not get covered and is thus quite random. The information on this site by Abarrows&Tommy is light-years more detailed and useful in this regard.In summary: If someone is relatively new to structured strength for climbing training and follows the advice in the book, I’m convinced the concepts will work very well. Also someone looking for useful strength training advice that is quick and easy to apply without bothering much about more detailed knowledge will be served well. The experts will miss some background information but may see it as a nice addition (e.g. recall of essentials) to other strength for climbing training resources.NB: it may appear above that I recommend instead the book ‘Escalade et Performance’ as being top of the list. However, the concept of this book is very different (lots more details but at the same time, very easy to get lost in them…), so both books target clearly different goals and user groups.Hope this helps
Quote from: StillTryingForTheTop on April 19, 2016, 11:12:20 amNB: it may appear above that I recommend instead the book ‘Escalade et Performance’ as being top of the list. However, the concept of this book is very different (lots more details but at the same time, very easy to get lost in them…), so both books target clearly different goals and user groups.Hope this helpsI guess you cant get it in English?
NB: it may appear above that I recommend instead the book ‘Escalade et Performance’ as being top of the list. However, the concept of this book is very different (lots more details but at the same time, very easy to get lost in them…), so both books target clearly different goals and user groups.Hope this helps
I guess you cant get it in English?
(...), and I know this book won't give me anything I can't find on the internet
Quote from: StillTryingForTheTop on April 20, 2016, 09:37:49 am(...), and I know this book won't give me anything I can't find on the internetThat's very likely true!However, the trouble with web-based information is always that you also get the 95% irrelevant stuff along with the 5% useful one. And what this book does IMO is sorting it out for the reader and distilling it down.
Quote from: StillTryingForTheTop on April 19, 2016, 11:12:20 amAny updates on this book now people have had it for a while?Thinking of getting myself a training book and wondering if this is currently "top of the list", or is anything better?I've bought it in the meantime, couldn’t resist my curiosity despite the quite high price. Have worked it thru and started to apply some of the concepts in the last mesocycle.My reaction to it is a bit divided:I mostly like the strength training parts but the endurance part is rather poor.About the strength part, I like that the author has tried to boil things down to the simplest one needs to know to plan and structure his or her strength training. Still I tend to feel some important information should have been covered in a bit more detail (e.g. which of the presented exercises for a given muscle group to choose for which exact purpose / training phase), but when trying to be short and concise it is always hard to find the right cut and everybody will have slightly different opinions on where the line should be drawn, so that’s OK for me.Side note: The concept of delayed effects (or cycle effects) that e.g. gets covered in the excellent book of Guyon/Broussouloux: ‘Escalade et Performance’ does not get mentioned. However this is very important for understanding long-term effects and getting the planning right. If interested in this, there is excellent experience sharing + case study on http://thomas-ferry.fr/ . He is the trainer of e.g. Guigui Mondet and Mathilde Becerat, knows what he’s talking about and is very open in his experience sharing.Back on topic: The endurance part is rather poor: There are drills and exercises for most of the different aspects (Aero/An/Cap/Pow), but these concepts –or similar ones- do not get mentioned and thus the choice of which kind of exercise/drill to use in which (base/quality) phase of your training does not get covered and is thus quite random. The information on this site by Abarrows&Tommy is light-years more detailed and useful in this regard.In summary: If someone is relatively new to structured strength for climbing training and follows the advice in the book, I’m convinced the concepts will work very well. Also someone looking for useful strength training advice that is quick and easy to apply without bothering much about more detailed knowledge will be served well. The experts will miss some background information but may see it as a nice addition (e.g. recall of essentials) to other strength for climbing training resources.NB: it may appear above that I recommend instead the book ‘Escalade et Performance’ as being top of the list. However, the concept of this book is very different (lots more details but at the same time, very easy to get lost in them…), so both books target clearly different goals and user groups.Hope this helps
How have you found the stuff on "Undulating periodisation"?I find most training plans focus on quite long levels of periodisation, with an objective of peaking for some specific event, eg competition or holiday tripFor me, I find it difficult to stick to / frustrating if I can't stick to, these long levels of periodisation, plus I have no specific event to train towards so for me a more gentle slower continuous improvement will be more useful.Therefore, and I am not sure of the benefits, I believe some sort of weekly phasing would be more manageable for me, and looking in to it briefly that sounds like undulating periodisation
