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Training
For Climbing
The
Definitive Guide to Improving Your Climbing Performance
by Eric J. Hörst
(Price:
$16.95 * Pages: ~224 * Size: 7.5" x 9.25" * Release date: Dec.
1, 2002)
* 50
Figures & Charts * 68
Instructional Training Photos *
* 12
beautiful full-page climbing photos by Michael Landkroon, Wills Young,
Tyler Stableford, Thomas Ballenberger, Stewart Green, and Mike McGill;
plus historic John Gill photos!
Chapter 1 - An
Overview of Training for Climbing
History of Training for Climbing, Genetics & Climbing Performance,
Limits to Climbing Performance, The Power of the SAID Principle
Chapter 2 - Self-Assessment
& Goal Setting
Self-Assessment, The Cycle of Improvement: Goal Setting, Taking Action
& Making Course Corrections
Chapter 3 - Mental
Training
Mental Wings Strategies, Controlling Your Emotions, Dealing with Fear,
Relaxation Training & Centering, The ANSWER Sequence, Visualization,
Enhancing Focus
Chapter 4 - Training
Skill & Strategy
Overview of Motor Learning, Keys to Effective Practice, Smart Training
Drills for Enhanced Learning of Skills, Mental Wings Strategies for Maximizing
Technique and Strategy
Chapter 5 - Theory
& Methodology of Strength Training
Primer on Exercise Physiology, Overview of Training Principles, Methods
of Training: Maximum Strength, Anaerobic Endurance (Power Endurance),
Endurance/Stamina, Complex Training
Chapter 6 - Strength
& Conditioning Exercises
Optimizing Body Composition, Flexibility Training, Sport-Specific Training
(fingers/forearms, arms, lock-off, power, endurance, HIT, System &
Campus Training, and much much more!), Training Core Muscles, Antagonist
Muscle Training, Aerobic Training
Chapter 7 - Personal
Training Programs
Keys to an Effective Training Program, Structuring Your Workout Schedule,
Targeting Your Favorite Type of Climbing (bouldering, sport, multipitch,
big wall, alpine), Crafting an Effective Personal Training Program (Beginner,
Intermediate, and Advanced), Extra Training Tips for Female Climbers,
Overview of Training for Juniors' Climbers
Chapter 8 - Performance
Nutrition
Overview of Macronutrients (protein, fat, carbohydrate), Glycemic Index,
Micronutrients (vitamins & minerals), Sports Supplements (protein
powder, vitamins, creatine, sports drinks, energy bars)
Chapter 9 - Accelerating
Recovery
Overview of Fatigue & Recovery, Causes of Fatigue, Three Recovery
Periods, Accelerating Short-term Recovery (while climbing), Accelerating
Medium-term Recovery (between climbs), Accelerating Long-term Recovery
(between days of climbing and workouts)
Chapter 10 - Injury
Treatment & Prevention
Overview of Injury Types and Frequency, Common Injuries and Treatments:
Fingers, Elbows, Shoulders, and Knees; Taping for Injuries, Preventing
Injuries
Appendices:
Yearly Training Chart (blank), Self-Assessment Comments & Tips, Fitness
Evaluation
Research References,
Glossary of Terms, Reading List, Detailed Index
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