The reason you can fight more on the dips than the pullups is because of the strength curve of the exercise. Pull ups are harder at the top of the rep, whereas dips get easier the more you extend your arms, since the bottom of the rep is the hardest part :)
If you’re looking for video ideas I think it’d be interesting to know what you eat before/after a workout. Or possibly throw that into another video. Awesome job though, you’re a beast!
Hey, I was wondering, how do you usually create your programs (like strength, flexibility and bouldering) ? Do you have a coach or sources that you use, like lattice ? PS : Courage pour ta fin d'examens ! Perso je suis libre depuis 1 semaine, c'est très agréable comme sensation
The way you do the handstand pushups your mostly loading the triceps and not so much the shoulders. You should try chest to wall, this makes it easier to create an angle as you go down making it harder on the shoulders.
youhouuuu je me suis mis à l'escalade et au conditionnement de la force en parallèle, mais en autodidacte et je n'arrivais pas à mettre en place une vraie routine productive. ça va clairement m'aider, merci !
Hi Sofya, I really enjoyed this video and I am definitely incorporating the TRX exercise into my routine! I have a question though, which is absolutely not an implied criticism, although it may come across that way: why is it that you aren't using rings for your strength training (particularly for dips and the shoulder press) and why aren't you including more pull-up/chin-up variations in your routine? My understanding is that rings develop more strength because of their instability and that working muscles from different angles (which would be the case with different pull-up variations) recruits more muscle fibers.
Very strong! Im at 67lbs for a double on the chin ups as my current PR, your weighted pull ups are much more impressive tho! Pull ups are so much harder imo especially at the top then chin ups
I’m a bit surprised you don’t squat or hinge at all, especially considering your daily stretching routine is almost entirely focused on lower body. It’s like your strength training is mostly focused on upper body, but your stretching/rehab is mostly focused on lower body. Is there a reason for this, or just coincidental?
I used to regularly train legs but my thighs would put on so much muscle mass and quickly that I stopped. But I’ve also rarely been hindered from making a boulder due to lack of leg strength and lack of upper body flexibility but haven’t made a few boulders (especially) due to lack of leg flexibility. I also run / bike quite a bit which just completely tightens my legs up.
@@sofya_yokoyama This makes a lot more sense knowing that running and cycling are part of your lifestyle. I also find it difficult to balance cycling with squats and deadlifts. On a separate note I’ve incorporated your daily stretching routine into my training and it’s been lovely. Thanks for making these videos for us, and thanks for responding!
High weight/low reps (just 1 - 5 reps with maximum weight, mostly about 2-3 reps, 3-5 min. breaks between sets for ATP resynthesis and for the nervous system) are best for maximum strength training to improve the intra- and intermuscular coordination without gaining too much muscle weight. Whereas 8 to 10 reps with less weight (but still enough to be completely exhausted after your sets) are better for hypertrophy training to gain muscle weight which is mostly counterproductive for climbing.
I personally never really do any "pushing" exercises like bench presses or dips because I feel like the movements don't really emulate anything I do while climbing. Why did you decide to include them in your routine? (Not criticism, merely curiosity)
It's important to train antagonist muscles to provide support to joints and tendons by keeping your body in alignment, synchronized and more flexible. www.conqueryourcrux.com/antagonist-climbing-training/#:~:text=Antagonist%20training%20can%20help%20to,being%20benched%20by%20climbers%20elbow. www.climbing.com/skills/antagonist-workouts-for-climbers-improve-performance-and-prevent-injury/
I'm guessing it has something to do with keeping a balance between the anterior and the posterior chain, you can have all sorts of problems if one side is much stronger than the other. Also some mantles require quite the pushing power, especially if you're not naturally strong that way. There are some problems that force you to push a lot to create friction too.
if youre interested in also keeping a balanced body, you should include pushing exercises. I see many climbers with mispositioned shoulders bc they only work their back.
In climbing and especially in bouldering, the use of triceps, pectorals or even shoulders is often required (this is mainly worked with "pushing" exercises). And it's also important to be balanced, so if you do a lot of pull-ups, you also have to do the opposite: the dips / bench presses.
Coucou Sofya. Je ne veux pas faire l'expert, mais il me semble que tu perds de la puissance car tu n'utilises pas trop tes pieds/jambes lors du développé couché. Ca s'appelle le leg drive, il y a pas mal de vidéo là-dessus, par exemple : ua-cam.com/video/VWixOpqQsC8/v-deo.html. Merci pour la vidéo ! :)
I did think about trying it out. The thoughts were about as unpleasant as you would expect. I thought about it for two sets of 20 second visualisation. Phew....off to get a coffee.
The reason you can fight more on the dips than the pullups is because of the strength curve of the exercise. Pull ups are harder at the top of the rep, whereas dips get easier the more you extend your arms, since the bottom of the rep is the hardest part :)
Ahaaaa thanks for the info !
Great explanation!
If you’re looking for video ideas I think it’d be interesting to know what you eat before/after a workout. Or possibly throw that into another video. Awesome job though, you’re a beast!
Thanks for the great content Sofya, I really enjoy watching your videos!! You're my absolute role model when it comes to upper body strength.
Great video, will be trying some of these exercises!
Super strong with those pull ups 😱👍
Two in one week? I can get used to this 😄
We really enjoyed the video. Thank you!!
Hey, I was wondering, how do you usually create your programs (like strength, flexibility and bouldering) ? Do you have a coach or sources that you use, like lattice ?
PS : Courage pour ta fin d'examens ! Perso je suis libre depuis 1 semaine, c'est très agréable comme sensation
You are true inspiration. Thank you for your videos.
It would be helpful if you write down the routines either in the video or in the section below. Thanks!
The way you do the handstand pushups your mostly loading the triceps and not so much the shoulders. You should try chest to wall, this makes it easier to create an angle as you go down making it harder on the shoulders.
Respekt!!Macht Spaß dir zu zuschauen;-))
Cool! I never knew you had a UA-cam channel. Glad to see you here :)
curious at why you change the sets weekly? do you up the weight when you reduce sets back to three? great vid btw :D
youhouuuu
je me suis mis à l'escalade et au conditionnement de la force en parallèle, mais en autodidacte et je n'arrivais pas à mettre en place une vraie routine productive. ça va clairement m'aider, merci !
Hi Sofya, I really enjoyed this video and I am definitely incorporating the TRX exercise into my routine! I have a question though, which is absolutely not an implied criticism, although it may come across that way: why is it that you aren't using rings for your strength training (particularly for dips and the shoulder press) and why aren't you including more pull-up/chin-up variations in your routine? My understanding is that rings develop more strength because of their instability and that working muscles from different angles (which would be the case with different pull-up variations) recruits more muscle fibers.
Curious after seeing your bench press and weighted pullups, how many body weight pullups and pushups can you do?
Take a look a her marine video ;) ua-cam.com/video/HundtQV66ko/v-deo.html
Sofia this was great thanks! Quick question, what about legs???
Back at it again?! And with the best climbing advice!
Very strong! Im at 67lbs for a double on the chin ups as my current PR, your weighted pull ups are much more impressive tho! Pull ups are so much harder imo especially at the top then chin ups
What is the point of doing the hand stand push ups and dips on the same day? Both are mainly triceps.
How are you so strong at dips? I've always hated doing them and I like all the other exercises you showed a lot more.
I have been training them for a long time 😂
@@sofya_yokoyama Should've expected that answer. Better start doing dips then.
I’m a bit surprised you don’t squat or hinge at all, especially considering your daily stretching routine is almost entirely focused on lower body. It’s like your strength training is mostly focused on upper body, but your stretching/rehab is mostly focused on lower body. Is there a reason for this, or just coincidental?
I used to regularly train legs but my thighs would put on so much muscle mass and quickly that I stopped. But I’ve also rarely been hindered from making a boulder due to lack of leg strength and lack of upper body flexibility but haven’t made a few boulders (especially) due to lack of leg flexibility. I also run / bike quite a bit which just completely tightens my legs up.
@@sofya_yokoyama This makes a lot more sense knowing that running and cycling are part of your lifestyle. I also find it difficult to balance cycling with squats and deadlifts. On a separate note I’ve incorporated your daily stretching routine into my training and it’s been lovely. Thanks for making these videos for us, and thanks for responding!
I love your videos!
Bench press weight you mention is including weight of the bar, or just barbells? Respect for handstand push up!
Yes it’s including the weight of the bar (which is 20kg) !
Do you have a coach? (either S&C only or climbing and S&C)?
No jumping exercises? For the parkour boulders hehe
why high weight/low reps specifically?
Heavy weight with low rep ranges are best for building strength whereas higher rep ranges are "usually" used for hypotrophy/body building
High weight/low reps (just 1 - 5 reps with maximum weight, mostly about 2-3 reps, 3-5 min. breaks between sets for ATP resynthesis and for the nervous system) are best for maximum strength training to improve the intra- and intermuscular coordination without gaining too much muscle weight. Whereas 8 to 10 reps with less weight (but still enough to be completely exhausted after your sets) are better for hypertrophy training to gain muscle weight which is mostly counterproductive for climbing.
Do you also train legs?
cool exercises!
👍 thx
I personally never really do any "pushing" exercises like bench presses or dips because I feel like the movements don't really emulate anything I do while climbing. Why did you decide to include them in your routine? (Not criticism, merely curiosity)
Mantle moves are pretty much chest,shoulder and tricep
It's important to train antagonist muscles to provide support to joints and tendons by keeping your body in alignment, synchronized and more flexible.
www.conqueryourcrux.com/antagonist-climbing-training/#:~:text=Antagonist%20training%20can%20help%20to,being%20benched%20by%20climbers%20elbow.
www.climbing.com/skills/antagonist-workouts-for-climbers-improve-performance-and-prevent-injury/
I'm guessing it has something to do with keeping a balance between the anterior and the posterior chain, you can have all sorts of problems if one side is much stronger than the other. Also some mantles require quite the pushing power, especially if you're not naturally strong that way. There are some problems that force you to push a lot to create friction too.
if youre interested in also keeping a balanced body, you should include pushing exercises. I see many climbers with mispositioned shoulders bc they only work their back.
In climbing and especially in bouldering, the use of triceps, pectorals or even shoulders is often required (this is mainly worked with "pushing" exercises). And it's also important to be balanced, so if you do a lot of pull-ups, you also have to do the opposite: the dips / bench presses.
how long do you pause between the sets?
I say it at the beginning of the video but between 3-5 min!
@@sofya_yokoyama oh, shouldn't have skipped the intro :P
best part about this is the fact that you have a gaming chair
If you ever do a Q&A or something:
Why is your last name Japanese, but you look southern European, but you are from Switzerland? :D
Je trouve que de faire l'effort d'expirer lors de la partie la plus difficile du mouvement me permet de fight un peu plus si jamais :)
Je trouve tellement dur de faire, je retiens tout le temps le souffle ! Mais merci pour l’info, je vais essayer !
the facial expressions on the handstand pushups ahaha
Coucou Sofya. Je ne veux pas faire l'expert, mais il me semble que tu perds de la puissance car tu n'utilises pas trop tes pieds/jambes lors du développé couché. Ca s'appelle le leg drive, il y a pas mal de vidéo là-dessus, par exemple : ua-cam.com/video/VWixOpqQsC8/v-deo.html. Merci pour la vidéo ! :)
Comment
28 kilos for dips? Wow you really are a strong lady :D
first
I did think about trying it out. The thoughts were about as unpleasant as you would expect. I thought about it for two sets of 20 second visualisation.
Phew....off to get a coffee.