Strength in full range of motion unlocks  better technique 

[but]

Correcting beta/ inefficiencies is easier gains % than building strength

Obstacles are optional

Self growth

 

Chaos,  Prelude

Heel hooks, Splash board, hangboard pinching, explosiveness, core work

Aloha

Hangboard , campus board,  leg work, explosiveness on TB1, applied foot pressure/tension strength

Boss Hog

L Heel hooks, R crimps, kettle bell knee tucks, open hand holds

Moby 

Weighted pull ups, bench press, bent rows, and curls. dead lifts, trx, shouldery TB1

At risk of getting spread too thin, yet with fun complexity, I’m sticking with working all these zones’ testpieces … five (5) projects simultaneously! I’ll report back with how it goes. 

  .

NM

“What a line, what a journey, ... I was not sure if I would have the strength to push through. I lost track of how many times I slipped, each one chipping away my confidence a bit. But after putting in so much time, I couldn’t walk away just yet.
“Honestly, it’s these kinds of climbs that make me appreciate climbing even more. Every challenge, every setback – it all adds to the journey, and the lessons learned along the way are invaluable. I feel incredibly lucky to be able to experience moments like this. There’s so much room for growth in climbing and with every struggle comes the chance to surprise yourself, if you are willing to keep showing up”
 Babsi Zangerl

precision

toeing in

hip positioning

pacing

micro adjustments

timing

intensity

One whom practiced a single kick 10,000 times

10.05.24: 68° F 92%

Aloha V10

crux 1

crux 2

conditions ripening

   

Deload vs Taper

 

they serve different purposes and are applied at different times.

Deloading

• Purpose: To allow the body to recover from accumulated fatigue and prevent overtraining.
• When: Typically after a period of intense training.
• How: By reducing the intensity, frequency, or volume of workouts. This might mean lifting lighter weights, doing fewer sets or reps, or taking more rest days12.

Tapering

• Purpose: To peak performance for a specific event or competition.
• When: In the weeks leading up to a competition.
• How: By strategically reducing training volume while maintaining or slightly reducing intensity. This helps to reduce fatigue while keeping the muscles primed for peak performance13.

In summary, deloading is more about recovery and preparing for the next phase of training, while tapering is about optimizing performance for a specific event.

source: Copilot ™ 

 

Honing in on Fall/Winter goals’ requirements

2024 Outdoor Goals

DErT (strength endurance, long stretches of difficult moves)

Boss 12 moves (limit moves, power)

Prelude 7 moves, Aloha 6 moves (limit crimping)

Chaos 9 moves (mental game, footwork,lateral strength )

Moby (compression)

Never Let Me Go toe hook game, steeps)

 

2024 Gym Goals

1-5-8 campus

4-7 latches

1-4-7-10 9/24

1-5-9

Criss Crosses

7B+ to 7rpe, send 7C+ on board 

110 added 4-5 pull ups

Two plate bench(225)

Deadlift PR

Squat PR

Unassisted Nordics

BeastMaker2000 sloper

BeastMaker2000 middle bottom rung 10second 1 arm

Planche

Hand stands

100 reels of TB1

 

 “Success is for the [Performance stage]…if everything is achieved in training it wasn’t difficult enough “

Mawem

seek precision , not perfection

1 arm hang progress on bottom middle edge of BeastMaker 2000 ™

 

progress on PRISM @ 40°

 

 

♟️

 The only time you speak when playing Chess is to say “checkmate.”

 

静かで深い魂を持っている

 

have a quiet and deep soul

 

 

Proper OTG form

source: Paradigm Climbing

Benchmark Training Session

 

✅ ✅  :) 

Lower Body Workout

• Jump rope (warm up)
• Hamstring wall bridge
• Pistols 
• Dumbbell hip thrust
• Leg press calf raise
• Roman Deadlift 
• Single Leg RDL
• Dumbbell reverse lunge
• Dumbbell jump squat
• Dumbbell Curtsy Lunge
• Farmers Walk (tip toes) 
• Dumbbell Single leg raise
• Reverse Calf Raises
• Row Machine (cool down)

Campus Board Breakthrough

1-5-7.5  with FORM / new motor engram formation  (lock off and trail hand engagement)  

Finger strength     Pull Strength     Coordination

Paired with little bit more confidence and opposing hip to wall / kip with leg will result in success i believe.

Transgression Board ™ ladder "project" (beginning at 6mm) is progressing nicely as well.

closer to goal …

3/22/24

I made it back to Morgan’s Run NEA and found progress on Aloha V10 decided on method to commit to crux, worked out foot placements, got on moves of low start as well. Most importantly the session was shared with two (2) new friends that are stoked, strong, and all around good vibes. Thanks to Andrew and Sebastian for the inspiration and encouragement.

Porteños Go Home still felt sketch but I got high point on that as well (past match on slopey rail). 

After session there I went solo to Northwest Branch to squeeze in some attempts on projects…thankful I did because I finnaly sent DERa V8! That rig has been a nemesis of mine for quite some time. I’ve tried it sporadically for many years, but only once or twice as a dedicated project. I must confess it feels easier now than I thought it would… there were a lot of times I recall doubting if I could ever do it , ultimately I just had to commit to heel method, forget about establishing R foot on at all for start and hit intermediate with first L hand move ; first time I did this it went down. Whatever. It’s done. 

✅ DERa

                  .

               NM

           

1st day of Spring Today !

“ When I get close, I execute. Great climbers do that. "

"The most rewarding battles are the hardest... I realized that I can climb harder and set bigger goals. “

"Hard day is a good day."

✅ DErT 

2.26:

 good day 1 of season at NWBRANCH. excited with how remaining projects are feeling strong .relaxed concentration. Two selves one barking orders other one doing what’s done having fun getting along. That relationship in harmony with self allow FLOW. 

 

nadi shodhana pranayama

alternate-nostril breathing method, has a profound and immediate effect on the body, says Kavita Chandwani, M.D., M.PH. She describes the technique: Hold your right nostril closed with your thumb; breathe in through your left nostril. Without letting out your breath, cover your left nostril. Exhale through the right nostril, then inhale through that nostril with the left nostril covered, close your right nostril, and exhale through the left. Do this for 1 minute. The longer the breaths, the better. Shutting off one of the air passageways causes you to take longer, deeper breaths (it essentially forces you to belly-breathe), which calms nerves, slows heart rate, and reduces blood pressure.

Ghanaian proverb

Three Stones that hold pot firm:

Feeding 

              Training

                             Organizing

 

🙌

 

 

photo rights: Sean Bailey 

Better to Know You're Bad for a Season than to Think You're Good for a Lifetime" Alex

final TB1 project in the queue before 40° degree dedicated training (I just realized after posting this I'm reaching to hold with incorrect hand lol)

 

finna  .

What Stands in the Way becomes the Way “ Aurelius

 

 Dad Strength

NM

1-1-24

building the temple in my mind 

I M A N I