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Training advice (Read 978 times)

ianw

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Training advice
July 14, 2017, 12:09:03 pm
I currently have a training plan consisting of 4 phases.

PHASE 1: Base conditioning and anaerobic endurance priority (5 weeks)

PHASE 2: Strength/power & aerobic capacity priority (6 weeks)

PHASE 3: Despecialisation (4 weeks)

PHASE 4: Peak….

I am currently in my peak phase for the next few weeks but when thats over what would you advise?

Should i repeat the the training plan again from phase 1 and make the training harder?

Should i jump back into phase 2?

Am i better paying the money and going back to the trainer and getting a new training plan?

I realise that without you knowing what i am full y doing as part of the plan that this is all too vague.

I guess i am asking what do most people do after their Peak period?

Thanks

Andy W

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#1 Re: Training advice
July 14, 2017, 12:11:40 pm
I currently have a training plan consisting of 4 phases.

PHASE 1: Base conditioning and anaerobic endurance priority (5 weeks)

PHASE 2: Strength/power & aerobic capacity priority (6 weeks)

PHASE 3: Despecialisation (4 weeks)

PHASE 4: Peak….

I am currently in my peak phase for the next few weeks but when thats over what would you advise?

Should i repeat the the training plan again from phase 1 and make the training harder?

Should i jump back into phase 2?

Am i better paying the money and going back to the trainer and getting a new training plan?

I realise that without you knowing what i am full y doing as part of the plan that this is all too vague.

I guess i am asking what do most people do after their Peak period?

Thanks

I think you are supposed to go and climb something  ;)

ianw

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#2 Re: Training advice
July 14, 2017, 12:54:36 pm
Ha. Yeah thanks for that Andy.

duncan

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#3 Re: Training advice
July 14, 2017, 12:58:13 pm
I guess i am asking what do most people do after their Peak period?

Assuming Peak is when you crush your 8b+/8A/8000m hill/HVS. Take a break for 3-5 weeks, depending on big/intense/successful/ambitious the peak was and go clubbing/surfing/snowboarding/easy trad. climbing to taste. 

Andy W

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#4 Re: Training advice
July 14, 2017, 01:20:46 pm
Ha. Yeah thanks for that Andy.

yea sorry a bit facetious, but someone was bound to say it. I did always think periodised training plans were intended for the peak phase to coincide with a trip or project or such like. Otherwise whats the point of having a peak?

ianw

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#5 Re: Training advice
July 14, 2017, 01:26:12 pm
Yes but what normally follows (comes after)  the peak period?

ianw

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#6 Re: Training advice
July 14, 2017, 01:31:19 pm
I guess i am asking what do most people do after their Peak period?


Assuming Peak is when you crush your 8b+/8A/8000m hill/HVS. Take a break for 3-5 weeks, depending on big/intense/successful/ambitious the peak was and go clubbing/surfing/snowboarding/easy trad. climbing to taste.

Probably not that successful, hence me already wanting advice on what to do next. ;)

T_B

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#7 Re: Training advice
July 14, 2017, 01:38:51 pm
Rest/recovery then new training cycle.

Andy W

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#8 Re: Training advice
July 14, 2017, 01:43:56 pm
I guess i am asking what do most people do after their Peak period?


Assuming Peak is when you crush your 8b+/8A/8000m hill/HVS. Take a break for 3-5 weeks, depending on big/intense/successful/ambitious the peak was and go clubbing/surfing/snowboarding/easy trad. climbing to taste.

Probably not that successful, hence me already wanting advice on what to do next. ;)

So where did you fall short? Adjust the next cycle to target the weakness and yes have a bit of a rest too I guess.

abarro81

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#9 Re: Training advice
July 14, 2017, 01:54:38 pm
Like people have said, take it easy for a couple of weeks*, sit down and make a plan (presumably this is the part you're struggling with) then smash back into a new cycle of training.

If my presumption above is right, then your question is really "what should my training plan be for the next X weeks/months"... which is a bigger question. Too big for a forum thread really.

*I don't like total rest - better to keep climbing ticking over, whether through a bit of gentle trad or just a couple of light sessions a week at the wall. If I rest totally I find I get very injury prone on my return.

Question: what is 'despecialisation'? I presume it's a block of putting-it-all-together type stuff? The word is counter-intuitive at that point in a program as that's when I'd be being really quite specialized to my goal

Ti_pin_man

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#10 Re: Training advice
July 14, 2017, 02:24:31 pm
If you invest tons of time to train then invest some cash to make sure its the right training, while you have a brief rest find a decent coach who can assess your target and also what weakness you have stopping you hit it, work with them and come up with plan. 

nai

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#11 Re: Training advice
July 14, 2017, 07:37:52 pm
Am i better paying the money and going back to the trainer and getting a new training plan?

Back to the trainer? if the plan was written for you the first thing is surely to talk to whoever gave it to you about why it hasn't worked and how they might change things if you had another plan.  Even if you don't have another plan from them you'd hope they'd welcome the feedback and might point you in the direction of your most obvious weaknesses.  Basic courtesy and surely they'll want to keep the door ajar for the future.

More generally, review what worked and what didn't, what you enjoyed and what you didn't, etc.  See if you can work out what your weakenesses are.  If you have some benchmarks test yourself against them; if you don't create some.  Identify your goals and plan what to do next.

And as Alex asked, what does Despecialisation involve?  Even Google is failing.

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#12 Re: Training advice
July 15, 2017, 10:57:44 am
Really, we'd need to know what the objectives you gave the coach initially were, what were your objectives?
What are they now?
I think I can imagine what "Despecialisation" infers (even if it offends Spellcheck ".
I get this a lot from clients. The convo goes something like:
Me: "What do you want to achieve?"
Client: "I want to get better."
Me: "At what?"
Client: "Everything."
Me: "..." (inwardly rolls eyes).
Me: "Ok, what are you planning to do? Is it a race? Is it a.n.other competition? Are you applying to the Marines/Paras? Tough Mudder? Lose weight? And on and on. (I train people for a variety of goals).

They often don't understand why that's such a fundamental question.
You probably do, it's likely your trainer did too, if they gave you a periodised plan leading to a specific performance peak?
What was the peak?



Sent from my iPhone using Tapatalk

jwi

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#13 Re: Training advice
July 15, 2017, 11:02:50 am

And as Alex asked, what does Despecialisation involve?  Even Google is failing.

Sloppy translation from “especializar” maybe? Judging from the placement in the training plan it should be “specialisation”?

Nibile

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#14 Re: Training advice
July 15, 2017, 01:00:35 pm
I think it could mean the opposite process of specialization, in terms of going from the specialization of the specific strength excercises to the application of said tools to the general practice of climbing.
For instance, applying the specialized skill of campusing, trained on a campus board, to the general act of climbing something.
So, it could basically mean: going climbing.

ianw

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#15 Re: Training advice
July 15, 2017, 02:13:06 pm
Question: what is 'despecialisation'?

According to the training plan

"To tune performance, refine skills and recuperate for peak or next training cycle."

ianw

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#16 Re: Training advice
July 15, 2017, 02:29:27 pm
If my presumption above is right, then your question is really "what should my training plan be for the next X weeks/months

I was hoping that following my "Peak" i could use my existing t training plan with some minor adjustments.

Would people recommend i go back to Phase 1 Base conditioning and anaerobic endurance priority (5 weeks)] Or jump back into Phase 2?

Phase 1 Base conditioning and anaerobic endurance priority (5 weeks)Aims:
To make improvements in anaerobic capacity and anaerobic power.
To maintain current levels of strength / power.

Recovery week

PHASE 2: Strength/power & aerobic capacity priority (6 weeks) 

Aims:
To make improvements in specific strength & power.
To make major improvements in specific aerobic capacity
To maintain current levels of anaerobic endurance (pow & cap).

ianw

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#17 Re: Training advice
July 15, 2017, 02:38:44 pm
Thanks for your replys. I realise now that there appears to be no simple answer. Me and my coach need to look at what has worked and what i need to work on to improve.