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Need Fitness Plan Help To Break Plateau - What To Do Other Than Rock Climb?

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  • Need Fitness Plan Help To Break Plateau - What To Do Other Than Rock Climb?

    Title says it. I rock climb. Specifically, I sport climb and boulder. Both of those consist of shorter routes that focus on pure power and strength (with some technique). Climbing is a great full body exercise with heavy emphasis on the arms, back, and core. It often takes me a day or more to fully recover.

    I may be out at the rocks for a 4-8 hours depending on certain variables, but in generally I'm on the rock at least an hour. If I'm not climbing I'm normally belaying, which isn't intense at all, but it does require some activity. Hike to the climbing area is anywhere from 5 to 30 minutes, depending on where we go, with a lot of walking around during the day.

    So...I need some help with what to add to my routine. I'm stuck at 182lbs and I'm 95% sure more exercise will help me get past my last 10-15 (maybe 20) lbs. I haven't been doing a lot during the week for fear of over training. I haven't had a -set- routine since I went primal, but I think it's time that I do. Also, I'm considering climbing to be in the "lift heavy things" category.

    How about this?

    Mondays: Sprints
    Tuesdays: Slow pace
    Wednesday: HIIT/Tabata
    Thursday: Slow pace
    Friday: Slow pace
    Saturday/Sunday: Climbing - What if I don't climb? Do a lift heavy things routine?


    Help me get primal!

  • #2
    Definitely do some LHT! Check out my minimal equipment workouts if you need some ideas.
    "In theory, theory and practice are the same. In practice, they couldn't be more different."

    "You can have anything you want, but you can't have everything you want."

    My blog: http://www.AlKavadlo.com

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    • #3
      knowing the loosing fat is 80% eating change something there. try fasting, try going under 50 grams carbs for a month and see what happens!

      i went primal in feb 2010
      200lbs
      37% body fat
      38-40 waist

      1 year to the day
      140lbs
      7.8% body fat
      29 waist

      currently
      137lbs
      7% body fat
      29 waist

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      • #4
        Originally posted by jaysondecambra View Post
        knowing the loosing fat is 80% eating change something there. try fasting, try going under 50 grams carbs for a month and see what happens!
        I've lost 40-50lbs going primal, I'm aware. I am going lower carb/calorie right now to help.

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        • #5
          For Saturday/Sunday, have you considered trying one of Mark's Workouts of the Week? Workout of the Week (WOW) Archive | Mark's Daily Apple They usually emphasize LHT, but they can add some variety to what you're doing, maybe shake things up for you.

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          • #6
            I'd strength train on Wed with focus on the areas your rock climbing misses... like chest, quads, etc.

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            • #7
              Hey fellow climber

              I climb around 3 days a week, do yoga everyday (this helps with climbing too--flexibility and balance, not to mention working the push muscles as opposed to the pull ones used in climbing), and play soccer with friends once a week. The climbing and yoga are my strength (with a bit of cardio), hiking to the crags is low aerobic activity, and the soccer is sprints. If you don't like soccer then just do sprints like you're doing. I wouldn't bother adding any heavy lifting...I stopped lifting when I started climbing and don't really see it as necessary anymore.
              "The mountains are calling and I must go."
              --John Muir


              "I don't know what's wrong with me, but I love this shit."
              --Tommy Caldwell


              ‎"Think like a geek. Eat like a hunter. Train like a fighter. Look like a model. Live beyond."
              --Hyperlithic

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              • #8
                Originally posted by Clymb View Post
                Hey fellow climber

                I climb around 3 days a week, do yoga everyday (this helps with climbing too--flexibility and balance, not to mention working the push muscles as opposed to the pull ones used in climbing), and play soccer with friends once a week. The climbing and yoga are my strength (with a bit of cardio), hiking to the crags is low aerobic activity, and the soccer is sprints. If you don't like soccer then just do sprints like you're doing. I wouldn't bother adding any heavy lifting...I stopped lifting when I started climbing and don't really see it as necessary anymore.
                Right on! Great to have advice from a fellow climber.

                I'll post my snazzy (but fuzzy) climbing picture too! Had to unclip the previous draw, long story. :P

                IMG_2350 resize..jpg
                Last edited by Grim; 06-06-2011, 05:55 PM.

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                • #9
                  Crossfit. Everything is better with crossfit.

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