Fitness Training Principles
These fitness training principles broadly apply to a variety of athletic training programs and can be applied to any specific training program.
Stay in shape all year or it will be more difficult to get into shape and harder on your body than if you stayed in shape throughout the winter. Additionally, you will be more likely to injure yourself when you pick up your fitness training routines again.
Set Goals. Set your fitness goals based on why you are training. As you develop and focus in on your primary goal, you will likely develop several secondary goals, and develop both short and long-term goals. Rank and prioritize as general goals, long-range goals, season goals, and monthly goals. This will give you a way to measure incremental training progress, help motivate you and be more fun as your climbing technique improves throughout the season.
Each workout should be geared to a specific purpose. Divide your workout into three distinct warm-up, workout, and cool-down phases.
Warm-up and Stretch. It only takes 15 minutes of light exercises to increase muscle blood flow and your body temperatures. Don't skip this step - a good warm-up and stretching session will reduce the possibility of injury.
The Workout. For each workout, pick and target a specific skill that you need to improve. Decide ahead of time what you will work on. The key is to focus on a specific aspect of your training during a specific workout.
Cool-Down. The cool-down is essential to complete your workout. Your cool-down should last about as long as your warm-up - 15 minutes. It is basically a reverse of the warm-up. Gradually decrease your exercise intensity. Cool-down by light calisthenics, stretching and walking.
Conclusion. Decide what you want out of climbing, then pick a training program that will meets your goals. During training, pick one area and focus on it during your workout. Train hard - don't lower your training intensity but if it hurts, back off - don't overtrain. Keep your training plan up all year. This will keep you in better shape mentally and physically, reduce the potential for injury, and will result in higher strength, endurance, and aerobic capacity.