Friday, March 9, 2012

Old and weak... Still!

Well nothing much new to report... The year is 3 months in already and I am about to turn 34 and I feel it! 7 kgs over sending weight isn't helping, and neither are my sore fingers. Doctor...

I did drag myself up to Amazon with Dom and Guy which was fun - at least the walk gave me some good exercise. Coming close on Evan is a Crimper was a big surprise, and Dom did well to come close on repeating Bitter and Twisted - he is seeming to be fast getting in to some good shape (and I don't refer to his body shape here). He still fell off Jeremy's Problem though, repeatedly - see below.




Monday, January 30, 2012

Old Gregg clip

Since I haven't been up to much other than training, here is something else to share - a short clip of Ryan sending Old Gregg (7B+, Echo Valley) with some rather agricultural beta, but then what should you expect from the Zimbabwean climber of the year... It was shot using my iPhone so excuse the quality!


Monday, January 23, 2012

Slow progress


With a new year comes new psyche. And a lot of that was driven by Harris chastising Dom and I about a lack of performance and improvement in the past 2 to 3 years while he has not been climbing. I think that may just have spurred us… While last year was all about getting back on my feet again (literally after my knee op) I feel that this year is going to be about hitting top form and hopefully getting up something hard which I haven’t done since 2009. 2010 came and went with me feeling really strong but 2 pulley injuries ruined what could have been a good year and then 2011 never really took off, although I did have a good period of ticking and repeating problems up to 7B.

At the moment I am working on getting a solid training foundation with the short term goal of cracking 80% (currently at 60% as of last night so some way to go) on the moderate EP session on my Beastmaker – why that golden number? Well that was where I was at when I sent Boogie Nights so I feel that will be a good starting point. At the same time it isn’t too tweaky so should lay a good solid base to work off of. Once that's achieved I will reassess. One of the key things I am keeping in mind is that I do need to keep switching training focus around to keep it fresh.

Seeing some of the new stuff around Topside has also been inspiring – problems like Cloverfield (8A) and In search of the new sound (8B) come to mind. There are also a stack of problems in the 7C to 8A range which should make a good starting point. I am just holding thumbs that I can keep on this trail! Here goes.

Monday, October 3, 2011

Fresh perspective

I have been on the comeback trail for a while now (roughly since end of May). My focus has been on trying to build a good base of 7A to 7B problems, some new and some repeats, with a view to getting back in shape and refreshing my approach. In the past I have been too focused on hard projects which has meant that I have gone through a whole year at times getting only a few problems done and that sux! After a small wake up call from my knee op earlier this year, I realised how much fun it is just to climb so I decided to put off my hard project focus, and rather rediscover the fun side (and at the same time get $h&t done). The closing of Redhill has also been fortuitious because its forced me to climb away from soft grades and problems that I can do in my sleep - the kind of climbing that lulls you in to a false sense of ability!

Topside has recently experienced somewhat of a reneisance. It has been really good revisiting areas I haven't been to in years to repeat problems and also fill in some of the gaps. Most notably Momento (7B for tall people and closer to 7C for those who are shorter) which has been a long term nemesis (shorter people can't keep their feet in the good rail for the start of the crux section). Going back has also opened my eyes to the potential that still exists and has been overlooked in the past.Unfortuantely it also means more hard projects, but I am not going to lose focus just yet. Keeping the ticklist rolling has helped my psych to grow and I also feel like I am climbing better because I am learning new movement.

In the 4 months I have been back, I have put together a longer tick list than for the whole of 2010 which is statisfying but also shows how shameful last year was. But it isn't over yet (even if summer is approaching). I have started to push the level up a bit and have been satisfied with how things are turning out. I just have a feeling that projects are going to start being "satched up". This weekend I surprised myself by falling off the last hard move of Life Aquatic (7C+) - see the video below. Last weekend I could hardly do the moves in isolation! The video dosen't do justice to just how crap and sloppy the hand holds really are, and that isn't helped by the fact that there are not footholds. Now just to satch it up!






Monday, June 13, 2011

The Forgotten Art of Training

I found this on Moon Climbing - I think there is a lot of truth in this.

From the 1970’s onwards legends such as Pete Livesey, Ron Fawcett and Tom Proctor showed that time dedicated to training increased performance on rock. As time has gone by the art of training has developed by leaps and bounds as those climbers who have had the imagination and desire to push back the limits of the known realised that, to do so, they would have to push back the limits of climbing related training (from which has come bouldering walls, campus, finger and system boards etc.,
Coming from a generation of climbers who, initially at least, had very few places to train and yet who achieved a great deal (Hubble, Liquid Amber, Sea of Tranquilty, Cry Freedom, Mecca, Evolution, Progress, Big Bang etc) it would seem a no-brainer that, given the sheer volume of training facilities available around the country, there would be a consistent increase in the quality of training done by British climbers and thus in the standards achieved both indoors and out. And yet, this does not seem to be the case, a repeat of Jerry Moffat’s Evolution (done 15 years ago) is still newsworthy whilst Steve McClure, by far the best British sport climber of recent times, was so pleased about repeating Ben Moon’s Hubble (done in 1991) that he dedicated  a magazine column to it! Big Bang, the country’s first 9A is unrepeated and barely attempted whilst the nearby Sea of Tranquility and Liquid Amber (both given the relatively moderate grade of 8C) have received little attention successful or otherwise.

What on earth is happening (or not happening)?!  Logically, these routes should be classic antiques by now, not respected test pieces. Has training failed to progress or are people training less than they used to? Or is it simply a case that despite all the limitations placed upon them by footwear, training facilities etc., that the previous generation was simply a lot better than the current one? Some of the answer does lie in the above. World legends like Moon and Moffat do not occur so often but other climbers, the second rankers one might say, (such as Atkinson, Gore, Leach, Myles and later, Smith), were all formidable talents and all, without exception, trained hard - very hard indeed. My point being that they stand out because they worked hard not because they were any more talented than climbers today. What does link these climbers to modern legends like Ian Vickers, Steve McClure or even the ‘old modern legend’ Steve Haston, is the thoroughness of their training in whatever form it took and the dedication and energy they applied to it in the pursuit of their goal. They share a rigorously disciplined approach that has yielded success for all of them.
In contrast to that, in my job as a coach, I see at many wall climbers frittering away their talent and energy in pointless training or idle posing-the ‘big fish in a small pond’ syndrome. In comparison, my own personal success story (first ascent of Make It Funky, my one and only 8C) came not out of my relatively small fund of natural ability or strength but from a huge commitment of time and energy; 60 days spread over 3 years actually trying the route were based on a foundation of at least 200 training days (based in blocks before the chosen ‘redpoint season’). Everything was geared towards achieving success, becoming a climbing monk is the price one has to make to achieve ones dream.

In contrast to this kind of obsessive effort I find the last few years (with the notable exception of the Steve’s and a few others such as Dan Varian or Rupert Davies) to be rather depressing in terms of the effective use of training in this country. There is a lot of talk but very little walk as most people seem to prefer to mess about on a bouldering wall and call it a training session rather than knuckle down and train. This may seem to be overly harsh but I have spent a lot of time travelling around the country and it still amazes me how much effort it takes just to get people into the training groove - people really do not seem that interested in actually training but love to deceive themselves that they are.

Having said that, things are beginning to change as a new crop of very young climbers begin to come to the fore many of whom come out of the indoor competition scene and so have had it drilled into them that quality training is necessary and can even be fun! So we see Ed Hamer nipping up Mecca in 2 days using all the strength and power of someone who has trained hard and well - clearly someone who could climb 9a and beyond if he continues to work as he has done. Hopefully other young climbers will wish to emulate such achievements and realise that the groundwork for such success is based on training, to climb the hardest routes in Britain there really is no other way!

Wednesday, June 8, 2011

The comeback trail

Rehab is finally done and I am starting to get back in to things. It has been hard, and having a little bit of Itlay strapped to my belly is not helping. I am trying to think of it as weight training... Well, my knee still hurts and lateral movement is not great, at all which essentially eliminates me footlocking with the left leg. So straight "toe on" it is, which is good for training. Seems like a theme is developing.

My first outing to Classroom a month ago was a painful start, both physically and mentally. The walk-in itself was hell and then I wasn't even able to complete any of the problems from their true starts. And the ambasador didn't make it any better, chastising me for me sheer inability and lack of performance (but I think he meant it in a good way). A month later and things seem to be turning around. I managed a half decent session at CR last week, sending Harry's testpiece second go and then put some good effort in to Drag Queen on the weekend which is really hard for me given that I don't have the wingspan of an albatross.

I am starting to feel it all coming back, so now I need to start thinking about the rest of the season and a training plan to get me there. My recent focus has been just on getting some strength back and then some conditioning (e.g. using a Bosi ball for leg strength). I have also been working on getting stronger at the limits of my reach, which at this stage has involved using my systemboard rungs and keeping my hands at the very end of each rung (i.e. very wide apart). This was initially very hard, but now I have moved up to doing it with a weight belt which feels really hard, but extremely beneficial.

I also came across this from Gym Jones which got me thinking that I really need to set some goals so that my training is more focused:
  1. The mind is primary 
  2. Outcome-based training (train for an objective) 
  3. Functional training (high degree of transferability) 
  4. Movements not muscles (transferable training does not isolate muscles) 
  5. Power-to-weight ratio (you must carry the engine) 
  6. Train all energy systems (emphasize the important but not at the expense of others) 
  7. Training is preparation for the real thing (train FOR something) 
  8. The mind is primary II (confidence, chemicals, carriage) 
  9. Nutrition is the foundation (eat for an objective) 
  10. Recovery is more than 50% of the process
I find this quite inspirational. It is however maybe a little early for me to set goals, but I do have my aim on getting myself up 8A again soon.



Thursday, March 3, 2011

Knee update

I saw the doctor yesterday and he is happy with how thye operation went. He also kindly gave me the footage from some of the operation which is quite intresting (and not gory - no blood) to see.


Video: Pulling the meniscus back in place

Wednesday, March 2, 2011

Slow start

The year has started as well as last year ended... Having battled with a right hand index finger pulley most of last year, I went and did my left hand ring finger pulley straight afterwards. As a result i had a slow start to this year, feeling it was better to consolidate and heal than rush in and over train like I did at the beginning of last year. My routine was easy bouldering and sport climbing with some conditioning (rather than strength) training at home on my Beastmaker and Systemsboard. And things were going well!

At the end of last year, while setting the SA National Rockmasters competition routes at City Rock, I twinged my knee doing a rock on. At the time I didn't think too much of it, writing it off to getting old. This year it was still bothering me slightly and I had started stretching to try to alleviate the situation. Then, while doing an easy route at City Rock, things went completly pear shaped. I did a high step in to a rock on and my knee went snap, crackle and pop. The dull pain told me that this was serious but in complete denial, I dismissed it in my head suggesting to myself that it would be fine tomorrow.

That was Thursday the week before last. Fast forward to Monday this week - I finally go to see a knee specialist (after Mark the physio tells me a probably have a torn meniscus). Taking one look at my MRI scan, he informs me that he needs to operate that afternoon and whatever i do until then, don't straighten my leg!!! Well its done and dusted now, all went well, and I have 6 weeks rehab to look forward too.

Pic: My MRI scan - the red ring shows the torn meniscus which shouldn't be bunched inbetween the leg bones compared to the right which shows a clear black line between.


I still appreciate the irony of it all - golden rule: easy vertical routes at climbing gyms are dangerous! 



Tuesday, August 17, 2010

Done and dusted

So my Rocklands trip is over. I had no expectations thankgoodness as I came back completely empty handed (even minus the finger skin) but damn did I have a good trip. It was great to see old friends and catch up. I also finally went to a RockStock and even got up on stage to perfom "Bohemian Rhapsody" with the rest of the Beeg Phive. And we were robbed - should have won given that it was supposed to be an air guitar competition...
Pic: Me on Springbok (7B) at The Sassies. Photo by Calvin Kemp


As for the climbing, well that took a back seat. I am still battling with my index finger in my left hand so am only at about 85% strength and really battling to commit on snatches. However I was quite pleasantly surprised as I was far better than I should have been. Came close to sending Caroline (7C) in a session which was only ended by the hole it put in my finger. I touched the hold on the Oral Office dyno (8A+) and was  close to sending Sunset Arete (7C). Born in to Struggle (7B+) was ever so close (although I would have sent on my underwear attempt had I not realised the intentions of my spotters planing to steal my clothes). I came back feeling refreshed and rejuvinated and repsyched! I still need to train alot but there is hope.

Focus areas for now are improving my low lock-off strength (i.e. triceps) and get my lefthand finger strength back up to 100%. I had a good session at the Scree on Sunday and managed to put Tiger Nigthmare (stiff 7B) to rest so that is a good start. Maybe there is still some hope for this season?

Monday, August 2, 2010

Light at the end of the tunnel

At last I seem to be getting in to some semblance of shape. One final week to go!

A morning trip to Redhill on Sunday helped me to finally get some much required rock time -  and I was quite pleasantly surprised with what I could manage. Jimbo had only been once previoulsy to Redhill so was keen to get a taste of what it had to offer. I decided on a circuit of the classics.

We started on Baby Fingers (7A) at Vanilla Sky which was a reasonably tough warm-up but we soon both ticked that off. Next up was Entropy easy exit (7B) and Anarchy (7A) at the Mushroom area which were also quickly dispatched (my ascent of EEE being my hardest this dismal year so far). Next up was Dark Lord Sharon (7A) and Four Singers (7A). I also demonstrated the last move of Shark Lord Darren (7B) for Jimbo who managed an impressive pseudo flash (after having just done DLS which he by the way also flashed). We then did a quick ascent of Vajra (7A+) before seeking a less windy spot.

As a final warm down I showed Jimbo Rodan (7A) - a very long and pumpy roof problem. He soon dispatched that. I resorted to trying it from 2 moves in to avoid the opening crux and manged to complete it too round off a perfect mileage session. He then did a final warm down on Vanilla Sky (7A) while I spotted.

Jimbo remarked that that given the quality and density of the lines we had just sample he was amazedthat it had taken him 16 years to get around to it. Guess I did a good job of converting another Sport Climber to the darkside :)

Wednesday, July 28, 2010

The first hurdle

My 8A scorecard makes for depressing reading but is a very real reflection of how slack my climbing for 2010 has been. I have now managed 3 days of training in a row (a 2 month record) and positively am unscathed. After a schooling by Jimbo at $ity Rock, the ego took a bit of a hit but the ambassador did mange to console me over a couple of draughts and also introduced me to complex training which has left my upper body aching this morning. Basically you do a set of repeaters or encores (i.e. strength) and then follow that up with an explosive power excercise like campusing. Think I will work this in to my last minute training as I can feel that it has worked me and can only be beneficial.

Todays a rest day and then tomorrow I will be back on ith training.

Tuesday, July 27, 2010

Getting the ball rolling

Right at last! My psyche is returning after some promising training sessions. My finger still hurts alittle but hell, it is winter and the temps are good, I can always rest later.

My recent focus has been on geting in to condiction rather than focusing on any specifc routine. Given my tweaky figer this has been a little difficult. Training has revolved around the following:
  1. Frenchies on the Beastmaker 35 degree slopers - great for core and general contact strengthand not too tweaky. Dom feels this is also a really good finger strength tool.
  2. One arm hangs - 20 degree soper and Beastmaker jug - just trying to get my body strength up again.
  3. Uneven pullups - I have a small bachar ladder which I use to place one arm on and then the other on my Beastmaker. Good for developing the arm strength that I don't seem to have.
  4. Encores on the small Beastmaker crimps - if I drag hold the small crimps it dosen't hurt too much. Good for finger strength and also lock-offs.
  5. Systemsboard - Good for developing contact strength, body strength and a little power resistance, with a pinch of core strength and locking off. Been focusing on crimps and pinches but it is still early days.
  6. Bouldering - it has all been indoors recently which is a real shame given how good the weather outside has been! I have mostly been focusig on very easy climbing to condition my finger and body. Possibly time to push it up a gear.
  7. Pushups - great for developing the opposition muscle set and also a little core and genral body strength
11 days to Rocklands...

Friday, July 23, 2010

False dawn

The temps are low and the action is seriouly heating in in Rocklands. Alas, I haven't even made one trip there yet but that looks all set to change soon. I had high hopes for this season - my pre season conditioning was much better but the glimmer of hope soon faded with a tweaky left middle finger that just dosen't want to improve. After being a serious contender I think I will need to settle with just reaching the finishing line this year.

Harris, Dom and I are all starting to get suspicious about our Beastmakers. We all seem to share similar finger ailments and hangboarding seems to be the common theme??? The trick seems to be to hold yourself back because as soon as you start to push there is a high chance that injury will soon follow.

Given the above I have had a slight climbing hiatus over the last month or so (somewhat Soccer induced as well)  trying to rest up but it hasn't helped so I have resorted to gritting my teeth and fighting on.The finger injury has been a goodopportunity to focus on developing other weaknesses. That said one night a week at $ity Rock does not make 8Bs fall (for me at least). On the plus side according to Kerry (my body alignment therapist), I am supposedly in really good shape? Maybe things are about to turn? I did manage to do a one arm pullup on M2 (on my right only though) so maybe my weakness perception is just psychological. All I can say however is that the Big 5 reunion is happening in 2 weeks and I need to be fighting fit for that so the count down has begun..

Tuesday, July 6, 2010

Slow -mo-tivation

A month of on and off sickness coupled with soccer driven excuses have meant that I have been completely slack! My finger injury hasn't helped - an easy justification why not to train. Having made some good early progress on Pandemonium almost a month back I now find myself back to base level strength.

On the flip-side, the possibility of a Rocklands trip in the near future is doing wonders for the resurrection of psyche. That alongside seeing big Dom crush the Scree on Sunday means I have to pull some finger soon especially if my ambitious goals for the year are going to be achieved.

Tuesday, June 8, 2010

The Dunning-Kruger Effect

I have often been through stages where I have trained for long periods by myself. At the end of these periods I have often thought that I have made a real break through in strength only to realize that this is not at all true when I am completely schooled on going out with someone else. I hadn't realized until reading this post that it is quite a common misconception in general and is called the Dunning-Kruger effect.

So the learning is training in isolation is dangerous if you benchmark yourself mentally against what you think is good performance. Malcolm Smith seems to have been fairly successful in training in isolation so it is definitely possible but just be careful not to over estimate the effect.

Thursday, May 27, 2010

Edelrid Mantle Crash Pad

I just got my new Edelrid Mantle crash pad and can’t wait to get out and use it; especially given my current projects is a serious highball! The pad has some great features that are very useful hence me choosing it. The most impressive for me is that the 2 halves can be zipped together either on the length or width of the pad giving you more versatility than normal (especially useful if you need to pad out a traverse or long roof problems). In addition the Edelrid guys throw in a Sit Start launch pad which is something that sets this deal apart from other crash pads quite nicely (The Edelrid Dead Point and Crux crash pads also come with a Sit Start launch pad).The logo on the pad is made from a  carpet type material which is perfect for cleaning your shoes on before going for that hard send.

 Pic: The Edelrid Mantle Crash Pad

Some more technical info: It is 10 cm thick using 2 different foams to offer optimal cushioning and absorption. The outer material is strong ballistic nylon which provides a robust and water-repellent shell (useful for wet Rocklands and Topside days). As I said above the two halves can be zipped together either on the long side (120 x 115 cm), or on the end (230 x 60 cm). The Mantle has sturdy shoulder straps and indestructible aluminum buckles.

 Pic: Me putting the Edelrid Sit Start launch pad to use

Monday, May 24, 2010

Down with the sickness

I am good at setting goals for myself and disciplined enough to stick to them. But unfortunately when I really get in to training I tend to push it too far - the result being a forced lay-off due to tweakiness or flu. Having been in a great space for the last 3 months I succumbed to both forcing me to find ways to tread water for a while - i place I really dislike!

Reading this blog post has made me more thoughtful about what my indicators are and if it is possible to stop before it is too late?

Urban Ninja lists the following:
  1. Sugar – when I am close to the limit, I crave sugar.
  2. KFC – nothing beats a Boxmaster Deluxe Upsize with a Chocolate Shake when I am feeling on the edge. Its a sure sign I need to back off.
  3. Erratic sleep – I will be dead tired by 8pm and ready for bed but when I get to bed I sleep badly. My body is so broken I can’t sleep properly. This happens to me a few times a year, but that’s only because me + music + forests = totally overdoing it.
  4. Hiding from the world – I will go into a cocoon when I am overdoing it, avoiding people, socializing and crowds of people. Insert me into society and I tend to be short and upsetting to those around me.

 Pic: Sourced from Urban Ninja - Lance pushing it.

Some obvious ones for me are general lethargy, lack of psyche and tweakiness (Shoulders, elbows and fingers). Lack of sleep is definitely another, and often pre flu/cold I have an unquenchable thirst. Any others?

Whats difficult I find though is to judge when to stop or when to push through, especially with tweakiness. From what I have read it is often better to drop intensity then to stop altogether as light exercise stimulates blood flow which helps recovery. This is currently the approach I am testing so for now no more beastly BM sessions with repeaters - strictly a diet of 35 degree slopers and bouldering on holds that aren't too painful.

Thursday, May 6, 2010

Power fitness supplements

Over and above my 2 system board sessions I also have included 2 power fitness supplements using my Beastmaker. The first is more power endurance focused using the Ethan Pringle 20 minute moderate hangboard session. The second using repeaters is pure power fitness and focuses on finger strength.

My current repeater routine is as follows:

          Grip  (Hold - Style - Weight)
  1. Front 2  (Small pocket - Repeater - none)
  2. Middle 2  (Small pocket - Repeater - none)
  3. Back 2  (Back 2 pocket - Repeater - none)
  4. Half crimp  (Crimp rung - Encores - none)
  5. Full hand  (35 sloper - Pullup x5 - 6kgs)
  6. Crimp  (My mids - Pullup x5 - 6kgs)

So far I am finding this routine quite hard and am failing on go 4 for the 2 finger repeaters, but that was second day on after bouldering the day before so a little rest may help.

Friday, April 30, 2010

Power endurance redux

Initial reaction to my thoughts on power endurance using a system board has been mixed but I have come to a realization that it is mostly a semantic issue. To overcome the confusion I am now calling my original power endurance “power fitness”. Using this term it becomes my evident as to what my objective for this phase is – i.e. to maximise my ability to access full power for as long as possible. This means that I have more strong attempts on a problem in a day.

After bouncing some thoughts this week I am starting to get a clearer picture of what is required. Moreover a week in to my new system board routine is showing me that I am on the right track for my overall objective for this cycle. However I do feel that there is a need to include some hangboarding and have therefore also included a Ethan Pringle hangboard session to maximise focus on true power endurance and a repeater session to focus on finger strength specific power endurance.

The routine currently goes as follows:
Monday – System board session
Tuesday – Ethan Pringle session
Wednesday – System board session
Thursday – Repeater session (done on Friday if I feel tweaky)

Wednesday, April 21, 2010

Power training

After I have laid a foundation of hypertrophy the next step is to maximise recruitment. Getting the balance right is tough because you want to be at your strength limit to ensure the intensity is there but at the same time the exercise needs to be simple enough so that your failure is not due to engram issues or technique. For this reason my preference is to use a hangboard as this probably one of the most specific and simple tools available to a climber. This also means that performance is easily recorded and tracked.

Using advice I have gained from the Beastmaker boys, my preference for this stage is to utilise one arm hangs where possible using a pulley system to allow all manner of grips to be trained (note – I am currently unable to do a one arm hang on back 2 no matter the weight I take off so I am forced to use 2 arms). For me the golden number is 5 seconds; I can’t recall where I got this from but it is now my standard. My routine exists of front 2 and middle 2 hangs currently on the medium pockets and a full crimp hang on the middle crimp on both left and right arms. I allow myself 3 minutes rest in between repetitions and sets. My intended progression is to work up to a point where I need less weight off and then move towards using smaller grips and eventually drop down to one finger grips.

Although this routine seems simple, the basic nature of it is also beneficial as you can isolate each grip type and focus in on pure power. Results are also highly measurable which is motivating - where one arm 2 finger hangs seemed impossible at first I have since been able to manage a 2 second middle 2 hang on my right arm without any weight taken off which is real progress.

I have been toying of adding in system board sessions using a weight belt. I have only tried this sporadically to date so still need to test its long term benefit but theoretically it would be a useful way to work other grips (i.e. pinches, compression etc). My current plan however is to use the system board for power endurance and general strength rather after having completed my hypertrophy and power cycles.

*If you have difficulty in understanding my reference to grip types then refer to the Beastmaker website.