Resistance training: AM training
Warm up:  10 minutes of rowing
Bench Press
4x 15 reps with 60lb
Pull ups

8 reps with body weight
6 reps with 5lbs
4 reps with 10lbs
4 reps with 15lbs
4 reps with 20lbs
4 reps with 25lbs

Snatch

8 reps with 40lbs
6 reps with 50lbs
4 reps with 60lbs
4 reps with 70lbs
4 reps with 75lbs
4 reps with 80lbs

Arm curls
4x 10 reps [...]

Second week in strength cycle
Rode 1:30 on bicycle today.  My pace was 90-100 rpm in low gear 39×17 with 70% heart rate.  The workout felt good today.  Should be ready for weights tomorrow.

Had a great day climbing at Crowders Mt State Park.  I was joined by Kevin and his two amazing sons Bryce and Aiden.  The weather was a little cloudy at first, but turn to beautiful blue skies.  There were lots of people out climbing and having a great time.  We started on a 5.9 sport [...]

Today I focused on endurance.
AM
Rode 20 minutes on the wind-trainer with a high revolution.  I worked up the heartrate into the 70-75%.
4000meters on the C2 rower.  Worked at a 2:25 / 500 meter pace.
Endurance work is important for climbing for a variety of reasons.  First, localized muscular endurance reduces fatigue while out on a long [...]

A couple of weeks ago I moved up to Level two circuit training.  I had been working on level one to the point where I was completing three circuits in about an hour.  Each circuit on level one lasted 15 minutes with a 4 minute rest.  I seemed ready for level two.
It was a big [...]

Appalachian Mountain Institute has been selected for an online collection of articles at onlinetraining.org. There were 40 sites selected and AMI’s blog was one of them.  This site is a good resource for information.

Today I did a workout on my climbing wall.  The focus was on climbing movement and anaerobic energy systems.  The workout was conducted on a 45 degree overhung wall with a handcrack in the middle. The format was 4×4’s, four sets of four reps.
Set one
Jugs :40 climbing 1:30 rest
Set Two
Hand crack :40 climbing 1:30 rest
Set [...]

I went for a rode ride today.  I had not been out since last week and I’ll be too busy this weekend to workout.  I rode from my house and did the 30 mile loop.  I felt good and was able to keep the chain in the big ring for most of the way.  I [...]

Training for climbing August 18th 2010
Trained early this morning for climbing by doing an upper body workout.  I warmed up with 5 minutes of rowing on the cocept 2 rower.
climbing intervals
set one
Jugs  4x :40 climbing with 1:30 rest
Set Two
Crack 4x :40 climbing with 1:30 rest
Set Three
System Board with 3 sec hesitations
4x :40 climbing with 1:30 [...]

After a long rode trip up the east cost, I managed a training day.  Rode my rode bike on the 30 mile loop.  There was a strong cross wind on most of it so at first I though my brakes were rubbing, turns out I am just not the man I use to be.  Ridding [...]