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| the rock climber's exercise guide: Conditioning for Climbers Eric Horst, 2008-05-01 The only conditioning book a rock climber needs! Rock climbing is one of the most physically challenging sports, testing strength, endurance, flexibility, and stamina. Good climbers have to build and maintain each of these assets. This is the first-ever book to provide climbers of all ages and experience with the knowledge and tools to design and follow a comprehensive, personalized exercise program. Part One covers the basics of physical conditioning and goal-setting. Part Two takes readers through warm-up and flexibility routines, entry-level strength training, weight loss tips, and fifteen core-conditioning exercises. Part Three details climbing-specific conditioning, with twenty exercises to target specific muscles of the fingers, arms and upper torso to develop power and endurance. An entire chapter focuses on the antagonist muscle groups that help provide balance and stability, and prevent muscle injury. This section also has a chapter devoted to stamina conditioning, increasing the climber’s endurance at high altitudes. Part Four shows how to put together a customized training program to suit the climber’s needs. The book includes workout sheets for Beginner, Intermediate, and Advanced skill levels, tips for children and those over age fifty, secrets of good nutrition and an insider’s take on avoiding injuries. Eric Hörst is a performance coach who has helped thousands of climbers. His published works include Learning to Climb Indoors, Training for Climbing, and How to Climb 5.12. He lives in Lancaster, Pennsylvania. |
| the rock climber's exercise guide: The Rock Climber's Exercise Guide Eric Horst, 2016-12-01 The only conditioning book a rock climber needs! Rock climbing is one of the most physically challenging sports, testing strength, endurance, flexibility, and stamina. Good climbers have to build and maintain each of these assets. This revised and updated edition of the classic book, Conditioning for Climbers, provides climbers of all ages and experience with the knowledge and tools to design and follow a comprehensive, personalized exercise program. |
| the rock climber's exercise guide: The Rock Climber's Training Manual Michael L. Anderson, Mark L. Anderson, 2014-03-01 |
| the rock climber's exercise guide: Training for Climbing Eric Horst, 2008-09-16 Drawing on new research in sports medicine, nutrition, and fitness, this book offers a training program to help any climber achieve superior performance and better mental concentration on the rock, with less risk of injury. |
| the rock climber's exercise guide: The Self-coached Climber Dan Hague, Douglas Hunter, 2006-02-17 A dynamic package of training material from a pair of expert coaches, The Self-Coached Climber offers comprehensive instruction, from the basics of gripping holds to specific guidelines for developing a customized improvement plan. Hague and Hunter base their methods on the four fundamental components of all human movement--balance, force, time, and space--and explain how to apply these principles to achieve efficient results. The DVD presents live demonstrations of training exercises and features an original documentary of a 5.14a/b redpoint attempt by Adam Stack and Chris Lindner. Self-Coached Climber was named a finalist in the Mountain Exposition Category at the 2007 Banff Mountain Festival. |
| the rock climber's exercise guide: Learning to Climb Indoors Eric Horst, 2012-12-04 The essential handbook for every beginner, Learning to Climb Indoors is the most complete book available on indoor climbing. Veteran climber, performance coach, and renowned author Eric J. Hörst gives you all the information you need to get started and have fun. From what to expect on your first visit to a climbing gym to in-depth instruction on climbing techniques, tactics, strategy, and taking your indoor climbing skills outside, this guide will take you through your first few days—and years—as a climber. Hörst covers basic gear, fundamental safety techniques, and the importance of personal one-on-one instruction at the gym. Chapters on mental control, physical conditioning, and self-assessment round out the training. And as you progress, advice on advanced techniques and tactics will help you conquer the steepest walls. This revised and fully updated edition includes a new section on youth climbing as well as more information on taking your indoor-climbing skills outside onto real rock. Full color photos round out the package to make Learning to Climb Indoors an indispensable resource for new climbers. |
| the rock climber's exercise guide: Rock Climbing Technique John Kettle, 2018-09 The definitive practical guide to improving your rock climbing technique, and making your movement more effortless and efficient. Fully illustrated with over 35 skills exercises supported by online videos. Suitable for rock climbers from intermediate up to elite in sport climbing, bouldering and traditional climbing. |
| the rock climber's exercise guide: The Rock Warrior's Way Arno Ilgner, 2006 Mental training is scarcely covered in the climbing literature, yet it is as important to performance as strength, flexibility, and technique. In his unique approach to mental training, Arno Ilgner draws essential elements from the rich warrior literature, as well as from sports psychology, and combines these with his extensive climbing experience to create The Rock Warrior?s Way.Here is a comprehensive program for learning how to focus your mental resources during a challenging climb. It includes step-by-step guidance on motivation analysis, information gathering, risk assessment, mental focus, and deliberate transition into action.Poor use of attention creates fear, which can manifest itself as anything from performance anxiety to sheer terror. By using attention more purposefully we can understand how fear is created, deal with it effectively, and free ourselves to get back in touch with a far more powerful motivating force: our love of climbing. We can then create the kind of unbending intention that leads to outstanding performance. The Rock Warrior?s Way is a revolutionary program for climbers who want to improve both their performance and their enjoyment of climbing. |
| the rock climber's exercise guide: How to Solve a Problem Ashima Shiraishi, 2020-04-07 From Ashima Shiraishi, one of the world's youngest and most skilled climbers, comes a true story of strength and perseverance--in rock climbing and in life. To a rock climber, a boulder is called a problem, and you solve it by climbing to the top. There are twists and turns, falls and scrapes, and obstacles that seem insurmountable until you learn to see the possibilities within them. And then there is the moment of triumph, when there's nothing above you but sky and nothing below but a goal achieved. Ashima Shiraishi draws on her experience as a world-class climber in this story that challenges readers to tackle the problems in their own lives and rise to greater heights than they would have ever thought possible. |
| the rock climber's exercise guide: Extreme Alpinism Mark Twight, James Martin, 1999-08-31 * The book that launched a renaissance in climbing technique and remains relevant today * Techniques and mental skills needed to climb at a more challenging level * Illustrated with full-color photos throughout Big, high routes at the edge of a climber's ability are not the places for inventing technique or relying on old habits. Complacency can lead to fatal errors. So where does the hard-core aspirant or dreamer turn? The only master class in print, Extreme Alpinism delivers an expert dose of reality and practical techniques for advanced climbers. Focusing on how top alpine climbers approach the world's most difficult routes, Twight centers his instruction on the ethos of climbing the hardest routes with the least amount of gear and the most speed. Throughout, Twight makes it clear that the two things he refuses to compromise are safety and his climbing ethics. In addition to the extensive chapters on advanced techniques and skills, Twight also discusses mental preparedness and attitude; strength and cardiovascular training; good nutrition; and tips on equipment and clothing. |
| the rock climber's exercise guide: Maximum Climbing Eric J. Hörst, 2010 The definitive resource to brain-training for climbing-by an internationally recognized expert As physical as climbing is, it is even more mental. Ultimately, people climb with their minds-hands and feet are merely extensions of their thoughts and will. Becoming a master climber requires that you first master your mind. In Maximum Climbing, America's best-selling author on climbing performance presents a climber's guide to the software of the brain-one that will prove invaluable whether one's preference is bouldering, sport climbing, traditional climbing, alpine climbing, or mountaineering. Eric Hörst brings unprecedented clarity to the many cognitive and neurophysical aspects of climbing and dovetails this information into a complete program, setting forth three stages of mental training that correspond to beginner, intermediate, and elite levels of experience and commitment-the ideal template to build upon to personalize one's goals through years of climbing to come. |
| the rock climber's exercise guide: The Climbing Bible Martin Mobråten, Stian Christophersen, 2020-09-03 More and more people around the world are discovering how great climbing is, both indoors and outdoors. The Climbing Bible by internationally renowned climbers and coaches Martin Mobråten and Stian Christophersen is a comprehensive guide to help you train effectively to become a better climber. The authors have been climbing coaches for a number of years. Based on their own extensive experience and research, this book collates the best European training techniques into one book with information on how to specifically train for the technical, physical and mental performance factors in climbing – including endurance, power, motivation, fear of falling, and much more. It also deals with tactics, fingerboarding and finger strength, general training and injury prevention, injuries related to climbing, and training plans. It is illustrated with 400 technique and action photos, and features stories from top climbers as well as a foreword by climber and bestselling author Jo Nesbø. The Climbing Bible will help and motivate you to improve and develop as a climber and find even more joy in this fantastic sport. |
| the rock climber's exercise guide: Climbing Your Best Heather Reynolds Sagar, 2001 Written by a professional trainer and climber, this guide allows each climber to tailor a training program to his or her specific needs. |
| the rock climber's exercise guide: One Move Too Many... Volker Schoeffl, Thomas Hochholzer, Sam Lightner, 2016 |
| the rock climber's exercise guide: Beastmaking Ned Feehally, 2021-09-16 'When it comes to training for climbing, you are your own experiment.' Beastmaking by Ned Feehally is a book about training for climbing. It is designed to provide normal people – like you and me – with the tools we need to get the most out of our climbing. It is written by one of the world's top climbers and a co-founder of Beastmaker. It features sections on finger strength, fingerboarding, board training, mobility and core, and includes suggested exercises and workouts. There are insights from some of the world's top climbers, including Alex Honnold, Shauna Coxsey, Adam Ondra, Alex Puccio and Tomoa Narasaki. Free from jargon, it is intended to provide enough information for us to work out what we need to train, and to help us to train it. |
| the rock climber's exercise guide: The Climbing Bible: Practical Exercises Martin Mobråten, Stian Christophersen, 2022-02-03 The Climbing Bible: Practical Exercises by Martin Mobråten and Stian Christophersen is a collection of exercises designed for developing technique and strength for climbing. It is illustrated with over 200 photos, and features insights from the authors and other top climbers. Also included is a section for children and young climbers. |
| the rock climber's exercise guide: Flash Training Eric J. Hörst, 1996 |
| the rock climber's exercise guide: On the Nose Hans Florine, Jayme Moye, 2016-09-01 Hans Florine embodies the genius of and—collaborative and competitive, fast and safe, audacious and disciplined, visionary and quantitative. The themes that run through Florine's 101 ascents of Yosemite's most iconic route can benefit people who will never climb a rock, indeed anyone inspired by the idea of a passionate, lifelong quest of any type. —Jim Collins, author of Good to Great Hans Florine is a big-wall climbing legend in his own time. He holds the speed record on the Nose route of El Capitan, a 3,000-foot granite cliff in Yosemite Valley that’s considered the Everest of the rock-climbing world. Ascending the Nose takes most climbers anywhere from 12 to 96 hours. Florine, along with climbing partner Alex Honnold, does it in an astounding 2.5 hours. But Florine’s story is not one of super-human athletic prowess; it’s one of persistence and dogged determination. In 30 years of climbing, he's ascended the Nose a mind-blowing, death-defying 100 times, more than anyone else ever has, and most likely ever will. In On the Nose, Florine describes the most dangerous, pivotal, and inspirational of those climbs, providing a rare look inside the adrenaline-charged world of competitive climbing in Yosemite Valley. He tells of his very first attempt on the Nose, which ended in failure after 14 hours, his friendships (and rivalries) with climbing’s most colorful personalities, and his battle with Dean Potter to secure the definitive speed record on the Nose—an endeavor that’s been called the wildest competition known to man. Perhaps most interestingly, Florine attempts to answer the question why. Why would anyone undertake one of the greatest adventure epics on earth 100 times? His answers provide unique insights on how to live a satisfying life, how to achieve big goals, and how an otherwise ordinary guy can become a rock star. |
| the rock climber's exercise guide: The Complete Rock Climber Malcolm Creasey, Neil Gresham, 2012 Step-by-step guidance to all aspects of climbing including belaying, leading and abseiling, and in every kind of location from walls and sport climb venues to remote mountain crags and sea cliffs, with a guide to the best climbing locations round the world and shown in over 600 photographs. |
| the rock climber's exercise guide: Training for the Uphill Athlete Steve House, Scott Johnston, Kilian Jornet, 2019-03-12 Presents training principles for the multisport mountain athlete who regularly participates in a mix of distance running, ski mountaineering, and other endurance sports that require optimum fitness and customized strength |
| the rock climber's exercise guide: How to Ice Climb! Tim Banfield, Sean Isaac, 2021-11-01 Ice climbing continues to grow more popular every year. Advances in equipment and technique have helped make the sport accessible to a wide variety of outdoor enthusiasts. How to Ice Climb! is the most complete and up-to-date reference available on the sport. Sean Isaac and Tim Banfield provide essential information for beginners and valuable tips for experts. Starting with an overview of the history of ice climbing, the authors move on to cover equipment selection, approach strategies, avalanche safety, hazard management, movement skills, anchor systems, overhanging ice, mixed climbing, and more. All facets of ice climbing are thoroughly examined and explained. Full color photos complement the text to make How to Ice Climb! the most complete resource available. LOOK INSIDE FOR: Expert advice Tricks and techniques Full color photos Inspiration and motivation |
| the rock climber's exercise guide: How to Climb 5. 12 Eric J. Hörst, |
| the rock climber's exercise guide: Nutrition for Climbers Marisa Michael, 2020-05 |
| the rock climber's exercise guide: Climb to Fitness Julie Ellison, 2018-04-30 Climb to Fitnessshows anyone who visits the climbing gym, from beginners to veteran climbers, how best to use the various parts of the gym for their own customized workout. It explores all the features modern climbing gyms offer—bouldering walls, toprope areas, lead climbing, hangboards, weight rooms, and more—and how to use these not only to enhance your climbing ability, but also to build overall fitness and strength. Whether you want a step-by-step workout or a buffet of workouts to create your own unique training regime, Climb to Fitness will get you there. |
| the rock climber's exercise guide: Time on Rock Anna Fleming, 2023-03-02 A rock-climber's eye view of the natural world, tracing a geological and personal journey across the British Isles |
| the rock climber's exercise guide: Rock Climbing Virginia, West Virginia, and Maryland Eric Horst, Stewart M. Green, 2013-06-04 This revised and updated guidebook--now in full color--provides rock climbers with information on the best climbs in Virginia, West Virginia, and Maryland, accompanied with color action photographs, climbing history for each area, route ratings and trip planning information, pitch-by-pitch written descriptions, detailed color topos and clear overview photos, descent information and gear recommendations. |
| the rock climber's exercise guide: Beyond Tape Mike Gable, 2017-07-04 The self treatment guide to climbing injury treatment and prevention. |
| the rock climber's exercise guide: Why We Climb Chris Noble, 2017-01-01 Why We Climb is a celebration, in word and image, of those aspects of the climbing life that are most universal, meaningful, and long lasting— the strong connection to partners and nature; the physical and mental mastery required (and how to achieve it); the rewards of exploring oneself and the world through climbing. Through interviews with some of North America’s most notable climbers the book undertakes a quest to find the soul of climbing— asking what compels men and women to dedicate their lives to the challenges and deprivations of living in a vertical world? What are the sacrifices and what are the rewards? And most importantly, can the lessons learned on cliff faces, frozen waterfalls, and alpine peaks— lessons of respect, discipline, commitment, humility and simplicity—be brought home and used to benefit society as a whole? |
| the rock climber's exercise guide: Bouldering Essentials David Flanagan, 2013-10-15 This title is packed with clear, practical advice for anyone interested in bouldering, whether a complete beginner looking to learn the basics, an indoor climber keen to start bouldering or an experienced boulderer who wants to explore more complex topics. |
| the rock climber's exercise guide: Abs Revealed Jonathan Ross, 2010-09-30 Chiseled abs, a defined midsection, and a powerful core require more than sit-ups, crunches, and the latest miracle diet. To achieve true six-pack success, you’re going to need a plan—one based on the most effective exercises and sound programming. You need Abs Revealed. In Abs Revealed, award-winning personal trainer Jonathan Ross provides a complete program for strengthening, sculpting, and maintaining your midsection. More than a collection of exercises, Abs Revealed shows you how to fire your ab muscles regardless of your current fitness level, identify your goals, and develop a personalized workout program to fit your schedule with progressions built in for quick and clear results. This results-oriented, step-by-step guide also includes more than 60 core exercises, ready-to-use workout plans, and advice on integrating abdominal development into cardio and strength routines. Moreover, you’ll discover strategies for applying the latest research on diet and nutrition to enhance and maintain muscle definition and tone throughout the year. If you’re tired of doing endless crunches with limited results, let Abs Revealed show you a better way. With proven plans and personalized programming, it’s your step–by-step guide to six-pack success. |
| the rock climber's exercise guide: The Alchemy of Action Doug Robinson, 2014-06-10 Descriptive inquiry into the neurochemistry of extreme sports. |
| the rock climber's exercise guide: Training for the New Alpinism Steve House, Scott Johnston, 2014 Applying training practices from other endurance sports, the authors demonstrate that following a carefully designed regimen is as effective for alpinism as it is for any other endurance sport and leads to better performance. They deliver detailed instruction on how to plan and execute training tailored to your individual circumstances, translating training theory into practice to allow you to coach yourself to any mountaineering goal.--Publisher. |
| the rock climber's exercise guide: Logical Progression Steve Bechtel, 2020 Training for climbing can be fun, but sticking to a schedule can be desperately hard. Many climbers have seen the value of a carefully planned out, periodized training program. Clearly, such programs work, but many of us can't stick to such a rigid schedule. What if there were a better way? What if there were a more flexible way of planning that provided the same great results? And what if such a program allowed you to maintain high levels of climbing performance much longer than you could on a traditional program? For the climber that has limited time to train, there may be no better program than the nonlinear plans laid out in Logical Progression. For anyone who wants to get fit and stay fit for long trips and redpoint seasons, the programs outlined in this book can give you a great advantage. For the second edition, we have added an entire new section on Block Programming, essentially a hybrid between nonlinear and traditional periodization models. With all new session templates and exercise suggestions, this book will help you get a handle on all the variables that training for climbing will throw at you. Based on solid science and tested by hundreds of climbers, the programs in Logical Progression are a simple and very effective way of organizing your training, and making sure that progress keeps coming.--Page 4 of cover. |
| the rock climber's exercise guide: Overcoming Gravity Steven Low, 2016-11-25 |
| the rock climber's exercise guide: Climb Strong: 100 Training Tips Steve Bechtel, 2017-07-31 This book was originally published in 2013 as an ebook on the Climb Strong site. I added it to the book Strength as an appendix, under the name of Successful Sessions: 34 Training Tips for Successful Rock Climbing. I had originally written it as ten tips, then fixed on twenty five. By the time I'd finished, I stopped at the nice, round number of 34.Since that time, my learning and communicating with more accomplished coaches and climbers has increased substantially. In fact, there are many days that I do little at my normal job (running the gym), and instead spend hours communicating with climbers. This has been a hard transition, made easier by the efforts of my wife, Ellen, as well as Charlie Manganiello, Shelby Duncan, Kevin Wallingford, and Emily Tilden, who keep Elemental running and improving. I am pleased to admit that I am now the worst coach at the gym.When I looked at the updated list in the fall of 2015, I saw that we had collected well over a hundred tips, from one-line reminders to full-life plans. Over the winter of 2016/17, we whittled the tips down to exactly 100, and tried to keep them short and to the point. This is not so much a book to read in one sitting, but rather one to take in one or two tips at a time.This book is free to download with a paid membership to our site. |
| the rock climber's exercise guide: The Outdoor Athlete Courtenay Schurman, Doug Schurman, 2009 Take outdoor experience to the next level. The Outdoor Athlete will prepare athletes for adventure with performance training programs designed to maximize outdoor enjoyment. Authors Courtenay and Doug Schurman use their extensive outdoor and training expertise to provide conditioning programs developed for the unique demands of 17 activities. |
| the rock climber's exercise guide: Squamish Bouldering Marc Bourdon, Scott Tasaka, 2003-07-01 A comprehensive guidebook to bouldering in the Vancouver/Squamish/Whistler/Pemberton area of western Canada, one of North America's best summer bouldering areas. Bouldering is the sport of climbing large boulders. |
| the rock climber's exercise guide: Training for Bouldering 102 Carlos Tkacz, 2019-08-04 The goal of this training manual to to give climbers all the information they need to continuously adapt their training and achieve more consistent results through more balanced and efficient planning. Included in the book are: Theory, Periodized and Non-Linear Style Training, Session Planning, Exercises Descriptions, Sample Logsheets, and Articles written by the author.About the Author:I have been climbing for ten years and training for over half of that. Research, persistence, and trial and error has helped me refine my training process over the years; I have gone from projecting v4 to sending my first v13 this year. At the same time, I have had the opportunity to climb all over the world, work as a guide, and coach kids climbing teams. A teacher by trade, I also have helped many of my friends achieve their goals by designing plans for them.I specialize in working with those looking to try training for the first time, though I have helped experienced climbers as well. My theory, when it comes to training, can be summed up as following: discipline and work. There really is no substitute for dedication. Be useful is my main rule for life, and I look forward to helping you! |
| the rock climber's exercise guide: High-Intensity Interval Training Marie-Therese Miller, 2024-08-01 High-intensity interval training (HIIT) is one of the most popular exercise methods in the world today. This title examines the history of this versatile way to work out. It also explains both the physical and mental benefits HIIT provides, complete with instructions for a variety of HIIT exercises. Features include a glossary, references, websites, source notes, and an index. Aligned to Common Core Standards and correlated to state standards. Essential Library is an imprint of Abdo Publishing, a division of ABDO. |
| the rock climber's exercise guide: Mountaineering: The Freedom of the Hills, 10th Edition Mountaineers Books, 2024-09-01 The definitive guide to mountains and climbing. --Conrad Anker More than 800,000 copies sold since the first edition was published in 1960, and translated into 12 languages Detailed instructions and hundreds of illustrations share the latest in best practices Researched and written by a team of expert climbers, guides, and instructors Mountaineering: The Freedom of the Hills is the most significant guidebook ever published. Born from the handwritten climbing tips of early volunteers of the Seattle-based Mountaineers organization, this fundamental how-to manual has inspired emerging climbers around the globe across nine editions for more than six decades. Mountaineers Books is proud to present the 10th edition of this master guide, commonly referred to as Freedom. From planning a weekend backpacking trip to navigating the logistics of a months-long alpine expedition, from tying knots and hitches to essential belaying and rappelling techniques, from setting up camp in the wilderness to summiting glaciated peaks--this comprehensive textbook written by climbers for climbers covers it all. |
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