offwidth
Level 10 Valued Member
I have yes.
And although not me climbing (I took the picture) this one was pretty terrifying. These lads were doing it in the rain…
Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
And although not me climbing (I took the picture) this one was pretty terrifying. These lads were doing it in the rain…
Tails
Level 3 Valued Member
That was the exact block of gritstone I was thinking of when I wrote terrifying.
LoneRider
Level 6 Valued Member
One Great Way to Ruin Your Climbing Career? Get Addicted to Exercise
Feeling tweaks, aches, and pains? Finding it hard to finish your workouts? Believe that more climbing, more hangboarding, more movement is better? You may be experiencing exercise addiction.
www.climbing.com
Here's yet another great read.
SpiderLegs
Level 5 Valued Member
I live in Arizona as well, where is this?
offwidth
Level 10 Valued Member
Gates Pass Boulders. Tucson.
SpiderLegs
Level 5 Valued Member
Looks like we are neighbors, I'm up in Oro Valley.
offwidth
Level 10 Valued Member
We live up that way as well…
klk
Level 1 Valued Member
i lived in tucson 89-90. i remember that top one. bottom one isn't familiar at all. but i always bouldered at silverbell
is galt still around?
SpiderLegs
Level 5 Valued Member
So I'm late to this party. Signed up for this forum when it first started 9 years ago, but never really checked it. Came over for the articles and kept my forum visits to the old Dan John site. That shut down last month and I'm looking for a new place to call home. Sort of a hybrid endurance and kettlebell athlete. Most of my lifting is to prepare me for my annual death march in and out of the Grand Canyon every year. Last year did another GC R2R2R in a single day and kettlebells helped build the chassis.
offwidth
Level 10 Valued Member
When are you going to the GC this year?
SpiderLegs
Level 5 Valued Member
Probably October or November. Starting to train for a Mt Lemmon ascent in May. Start at Catalina State Park and finish at the ski area.
offwidth
Level 10 Valued Member
Same here for the Mt. Lemmon bit…
offwidth
Level 10 Valued Member
Strength Training… virtually none. That being said… I do a small selection of ‘maintenance’ exercises that possibly could be construed as strength training... unilateral stuff like SLDL’s. I do S&S of course, but I don’t really view that as a supplement.
The bulk of my training for R2R(2R) and things of a similar will be actually doing the thing in question. So… basically… trail running, hiking, and rucking.
SpiderLegs
Level 5 Valued Member
Keep it fairly simple. Warm up with mobility work and swings. Then do a four part circuit three times a week. Kettlebell press, leg exercise, TRX row and an ab wheel. Do three to four rounds of that.
Finish off with loaded carries and then use a box to do loaded step ups or step downs. Load with a 30 lb pack and dumbbells.
Mix up the presses and leg exercises every other workout.
LoneRider
Level 6 Valued Member
From the fine folks at Uphill Athlete.com. I notice its closeness to the Fit not Fried podcast from Art of Manliness I shared previously:
uphillathlete.com
And this one I plugged in my max heart rate, 85% of max HR, and my upper threshold of Zone 2 for ballpark figures...
uphillathlete.com
6 Core Principles of Endurance Training
Uphill Athlete Coach Sam Naney lays out six endurance training principles, key components of any long-term practice—and a path to big gains in fitness.
uphillathlete.com
And this one I plugged in my max heart rate, 85% of max HR, and my upper threshold of Zone 2 for ballpark figures...
Uphill Athlete Training Zones Heart Rate Calculator
One of the first things you need to do to begin training is determine your training zones. This handy calculator is the perfect place to start. But first,
uphillathlete.com
SpiderLegs
Level 5 Valued Member
The routine I mentioned above is my standard routine for most of the year. What I have learned over the years is that rucking and time on feet helps a lot for the Grand Canyon. I'll wear my backpack to walk my dog which gives me an extra 10-12 miles a week of low impact work. Read an article from a SAR volunteer for Mt Whitney an they said where most folks get in trouble is that they train with a 5-6 pound pack but on game day they are now carrying triple that weight. The extra weight causes issues with fatigue, which leads to other issues.
One other thing, one of the guys that hiked my R3 with me last year is a food scientist at one of the name brand energy bar companies. He's helped concoct some of the bars and gels that you probably eat when training. Dialing in your nutrition is probably the most important aspect of a successful Grand Canyon trip. His take is that you need 250-300 calories per hour, every hour starting from hour one. Then divide those calories between food you drink and food you eat. For many people, if you can hike/run 4-5 hours you can hike/run 20 hours in the Grand Canyon with proper nutrition and dialing back your intensity a tad bit.
One other thing, one of the guys that hiked my R3 with me last year is a food scientist at one of the name brand energy bar companies. He's helped concoct some of the bars and gels that you probably eat when training. Dialing in your nutrition is probably the most important aspect of a successful Grand Canyon trip. His take is that you need 250-300 calories per hour, every hour starting from hour one. Then divide those calories between food you drink and food you eat. For many people, if you can hike/run 4-5 hours you can hike/run 20 hours in the Grand Canyon with proper nutrition and dialing back your intensity a tad bit.