How to write a climbing training plan by Lattice Training
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- Опубліковано 4 сер 2024
- How do you (or we in this instance) write a climbing training plan? In this video, coach and founder Ollie Torr walks us through his 3 steps that you can follow if you want to write your own plan, covering; Before and After, Timescales, and Order, Movement & Sessions.
Intro: (0:00)
Step 1 - Before and after: (0:18)
Step 2 - Timescale: (2:12)
Step 3 - Order, movement, sessions: (5:27)
Considerations: (16:08)
Periodisation: (18:18)
Outro: (21:06)
Step one - Before and After - Where are you now and where do you want to be? A couple of ways of measuring the before and after are grades, testing and movement.
Step two - Timescale of the plan. This section talks about the mesocycles (typically a month) and macrocycles (typically a year to 4 years). By addressing the before and after, we can now look at what will be needed to get there, with consideration to seasons, gains desired and priorities; This will impact the final goals you are working towards.
Step three - The third and final step that Ollie covers is Order, Movement, and Sessions. At this stage, we can now look at how to order your training, plus which movements and sessions you might want to include, and how to choose those. Various topics covered here include time available, rest days (these are vital), equipment and facilities available to you, training partners, etc.
Find out more about our Lattice Training Plans here: latticetraining.com/plans/
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Even with similar comments, I felt I needed to reiterate: This video is among the best you have released, this is extremely helpful for someone like me who has been climbing for years but struggle a lot on how to structure my training plan. Thanks a lot for that!
Awww thanks!! 🙏🙏🙏
Totally agreed. This video is amazingly informative.
This is probably the best video on the topic for a "normal person". Good point about motivation and psyche!
It’s kinda nutty how much knowledge y’all freely share on a frequent basis! Thank you so much
Thanks! We love the climbing community and sharing knowledge is at the heart of our ethos.
Your training plan videos are marvelous!
This is gold.
Awesome content!!
Thank you for your help! I've been following your channel only for a week or so and in this time I learned so much!!!
I still can't believe i didn't have to pay for this priceless knowledge.
Thank you for the opportunity to start climbing.
Love you're videos, really informative, keep up the great work 😁
Great video, thank you for your work!
I am getting back into climbing now after a couple years break and these experienced tips are really useful for me to stay realistic and motivated while protecting my body from injury.
Awesome video, excellent information on how to structure a training plan
amazing content - as always
This video is so helpful ! Thank you very much!
Great vid! Exactly what I was looking for🙏
Thank you for all that great content! Best climbing specific training channel!
No problem! Another video out next week!
best climbing tips channel
so good quality content it's insane
Yeah we will definitely continue to do this for a long time in the future! 💪💪💥
Another 10/10 video, cheers guys.
Many thanks!!
Thank you so much for this!
As a lite plan user I find this very helpful. As I was struggling to put the weekly exercises into sessions. Thanks for the very informative video!
Ah good stuff! Check out our facebook community group for support too 😊
I only 'liked' this video because there wasn't a 'love' button.
Super informative without being overwhelming, and accessible even for folks at the low end of the spectrum (In my case, I've only been climbing a year; now I'm getting into a structured plan so I can improve and eventually climb lead)
I'm in the 3rd month of my first LITE plan. The video helps me understand the current plan better. I'm clearer now on how to request/schedule my next LITE plan. Thanks for all the information.!
Oh good stuff!! Hope you’re feeling stronger and fitter too 💪💪💪
thanks lattice, I progress a lot in my climbing and sport science with you guys 10 points ;)
Great to hear! What are your goals at the moment?
Thanks you. I gess this is very helpfull for self-made climbers like me.
So much info, so much detail! Such quality content. Thanks a lot for that! The only thing that I missed was some info on performance during the plan. What I mean by it is: yes I know what I’m working towards, what I don’t know is when should the gains happen? During the training, after a rest week? How fatigued should I feel throughout the plan? When do I know I’m doing too much/too little? As someone who has trouble making gains, this would be something nice to know.
Everyone is very variable in terms of short term response, but the overriding factor should be that the direction of overall progression is one direction. So if you track your metrics you’ll see progress, month on month (definitely don’t panic about not seeing week on week progress though) and pay attention to this... that’s why being objective and tracking is important. If you’re seeing no improvement in your own training look
at load, recovery, frequency & nutrition. 9/10 times the issue is in this area 😊
Good stuff!
Will be great if similar content is also on the podcast 😀
Awesome 🤩 👏🏼
Love it. I'm someone who has never enjoyed working out, but I've been climbing 3 days a week for a year and I'm really stuck trying to break into 5.11. I decided recently that I'll have to bite the bullet and really start to train if I want to improve further. Here's to 5.12 by August 2023!
how's it going?
Did you win?
Seriously need to improve my power endurance, I've been climbing for 6 months and have just got my first V6 down at Depot but I'm getting absolutely knackered by the end of every boulder!
thank you
I planned to get from 4a boulder to 7a boulder in one year and I managed to send my first outdoor 7a 9 months after I started climbing. Here I started realising that I should really start training a little more structured. Very helpful video! I am sure this will help a lot through the coming challenges.
Insane progression... Ive been stuck in 6b for six months now 😅
Awesome video! Any advice how to best structure+periodise a training plan for someone simultaneously bouldering and endurance running? Cheers!
Amazing video, and such useful information. Really appreciate the effort you put into these. On the topic of periodisation, and having a rest week, you mentioned that you don't have to do nothing, but can do something that is reduced load. What kind of things would be acceptable to do during these weeks that wouldn't be counter-productive?
Typically you're looking at non-exhaustive sessions (so you can certainly still do some "hard" climbing, but stay well away from failure and fatigue) and stuff that's S&C on parts of the body that may involve muscles that aren't as taxed in the previous training cycle + flexility/mobility work. Plenty still to go at!!
This is mega!
Waiting fot Lattice soundtrack 😎
Do you have any videos on how to keep up climbing training in quarantine with minimal or no equipment? I can't access the climbing gym (because of quarantine), all I have are a couple of 7kg weights, a short resistance band, a small hang board and a park. I've been trying to use this time to build cardio and smash the pull-ups, but that's about all I can think to do.
This is awesome content, thank you a lot! Do you have some advice, when the goal is to get better in competition climbing? The focus on physical aspects of training maybe is not enough, how to deal with technical skills like coordination moves, working with momentum, heel/toe-hooking? When ist the best time (du to the training plan) to practice these skills regarding to short- / long term training schedule?
The key on this is to include LOTS of volume of technical/skills based work during the base season and not just the peak season. We've seen too many climbers hammering out junk (either low intention, low specificity or inappropriate climbing style) in the base season and then hope they can pull a miracle out of the bag when they suddenly put all the peak-style work into the comp season. That is NOT the way for most people!!
@@LatticeTraining thank you a lot! I translate this to: put in enough volume of deliberate practice and comp simulations (eg long quali rounds with specific time constraints regarding time to climb and rests between) in the training plan is the way to go?
Great tutorial! How much should you reduce volume and/or intensity during rest weeks?
Maybe keep intensity, just go 50% volume?
@@dark-oi was thinking the same, but i might do even less volume (25-30%) because i don't think my body recovers enough at 50%.
Hey Lattice
Im a uni student in sheffield on a leave of absence and I want to get into climbing. Would you be interested in doing a video where we could do a true beginner before/after a training plan?
Can you guys do video on someone who only can climb for one time a week
In a closed facility
But can do pick up block workout everyday
Any advice for climbers who are training with progressive overload in mind, trying their best to fit in rest/recovery (lol), but are still plateauing?
In case anyone wants to know the song:
Tracphone - Latrell James
Amazing!
I am unable to train on fingerboards/hang-boards as i have heard it is bad to use these things while still growing. is there any other way to increase finger strength? Great video
Just climb fingery routes! With small crimps and pockets etc
Do you have anything like this for beginner climbers?
Soooo, is that only 1-2 climbing sessions a week? is that fine for you because you already plateau'ed your technique?
It'll always depend on the individual! :-)
Is this a demonstration or can we expect him to send his crimp boulder soon? Asking for a friend 🙃
What is 1 one / 1 off session ?
It’s an aerobic capacity session. You can find the details in the free app “Crimpd” which has loads of training sessions in it 😊
I really enjoy the content of Lattice, it seems to be top quality and I have my watch later playlist full of their videos. They transmit a lot of information in a very complete way. However, this comes at the cost that their videos become a bit too long in my opinion. Perhaps they could be more compact or sometimes split in different videos.
Keep up the good work guys 💪
Thanks David. Glad we can provide good value.
Appreciate the feedback too, noted :)
Oh men, what happened with the old intro music?
+1
yeah this is cool, very well thought out, but too structured for me
If you prefer more unstructured, check out the free session and training ideas (+ personal logbooks and insights) we have on the Crimpd App 💪😊
Your training plan videos are marvelous!
Hi