“There is no ‘right’, there’s only what’s ‘right’ for you.” -Coach Beloit, The Jericho Mile
John Steinbeck (author of The Grapes of Wrath, Of Mice and Men, East of Eden, and many others) has long been one of my favorite authors. His novels paint a vivid picture of the human condition, and in my experience, provide plenty of cunning insight about the way people behave. Hands down my favorite Steinbeck quote is this line from The Winter of Our Discontent:
Climbing Training expert John Steinbeck, contemplating the proper 4×4 protocol
“No one wants advice, only corroboration”
Nowhere is this more true than in the sphere of training advice, and climbers are certainly not exempt from this pitfall. To borrow a phrase, 9 out of 10 climbers are looking for confirmation that what they are already doing is good enough.
So even if 95% of the message is “do something different”, the reader is inclined to only hear the 5% that encourages them to continue with their current routine. I don’t know why humans are inclined to behave this way. Perhaps the cause is Newtonian in the sense that objects at rest tend to stay at rest, and objects in motion tend to stay in motion. Often the activities that will produce the best results are among the most unpleasant, so we find a justification to convince ourselves that the path of least resistance (or the path we are already on) is the “right” path for us.
Gratuitous climbing shot: Kate cruising Topographical Oceans over Memorial Day weekend
Needles to say, this creates an obvious problem: How does the “Self-Coached Climber” determine which program or activity is “right”, when you can’t trust yourself to make an unbiased decision? One tried and true method is to resign from self-coaching. A good coach will be able to identify activities that will result in improvement, and they will have no qualms about making you suffer. The downside is that a good climbing coach is hard to find, and they usually don’t come cheap. The next best thing is a dedicated partner who can observe you in your element and provide recommendations. If you choose this option, ensure your partner doesn’t have their own agenda. Chances are they have their own favorite activities on their own personal path of least resistance, and these activities may not be ideal for you either.
Online coaching, or attending a short seminar with a pro coach can be a good compromise, but when it comes time put your head down and suffer through another set, your online coach won’t be there to crack the whip. Most climbers will have to make do with self-coaching, and although this is tricky, there are things the coach in you can do to get better results from the athlete.
1. Flatter Your Role Model. Imitation being the sincerest form of flattery, find a role model, find out what they are doing to prepare for climbing, and get on the same program. In this metaphor, a “role model” is not necessarily someone you “look up to”, or someone who crushes 5.17d, but someone of a similar body type, with a similar lifestyle & priorities, but who climbs harder routes than you. The more you can find in common the more likely you will have success following the same program. Keep in mind that the best climber you know may not have the best training program. If your role model climbed 5.14 in their first year of climbing, will they understand what it takes to break through a 5.11 plateau?
2. Write Down Your Training Plan. Once you’ve settled on a training program, write it down, in detail. Do this at a time of rest, when you are far-removed from the pain of training. Just like shopping for groceries on an empty stomach, if you try to make your plan while you are training, you will be fighting a constant battle against cutting corners. Even if you have a tremendous work ethic, the problem persists, although the symptoms may present in the form of biting off more than you can chew, thus resulting in injury. If you have a coach by correspondence, this is the time to get his or her insight on your plan.
A top-level training plan, showing Rest, Local Endurance, Hypertrophy & Max Recruitment phases. In addition its a good idea to have a detailed plan for each individual workout (example below)
3. Follow Your Plan. As discussed above, you can’t be trusted to make changes on the fly. Every plan needs to be flexible to account for unforeseen challenges, and every training resource I’ve come across encourages the athlete to “listen to their body”, but this can be taken too far. My advice? Try really hard to follow your plan. If you find yourself considering a change, think it over for a while, discuss it with other informed people, and make the decision at a time of rest. Over time you will get a better feel for when your coach is being prudent, and when he is cutting corners, but to do so you need to be very honest with yourself and really dig down to the root of what is instigating your desire to change the plan. I recommend once your plan is set you see it through for at least one season before your try something dramatically different. If its a good plan you should see results in one season (unless you’ve been training seriously for many years already).
4. Document What You Did; Use It For Motivation. Often one of the best ways to get the most out of a workout is to have a training partner (or an entire “team” of partners) to work with. This can bring your natural competitiveness to the fight and encourage you to give it your best effort. Many of us don;t have this option for whatever reason. Even if you have dedicated climber partners, its rare that they are following the same plan, and even if they are its unlikely that your training schedules synch up. The solution is to create a virtual training partner–yourself from last week, last season, last year or five years ago. Document the results of your training, use the identical (or at least progressive) training apparatus from season to season, and you can use your previous results as motivation. For this to work you need to have your training records at the tip of your fingers during the workout. While resting between sets (whether its a Hangboard workout, Campus Session, 4×4, etc), flip through some previous results and see how you compare. This method never fails to motivate me to push a bit harder on the next set. Identify thoese magical seasons where everything came up roses and use those as your target. In a parallel sense, if you ahve a training partner, but you are either geographically separated or train at different times of day, you might consider sharing your results to create some friendly competition. Just remember, a rising tide lifts all boats–don’t let the competition get in the way of your partnership.
- A log sheet for documenting Hangboard Workouts. This particular sheet is used to track my “PR”s for each exercise– a great real-time motivator
5. Make It Suck. If your workout doesn’t “suck”, it may not be right for you. In other words, if whatever you are doing comes naturally, flows seamlessly, or feels effortless, you’re proably leaving some stones un-turned. Usually improving on a weakness will produce the most dramatic improvement, and we tend to suck at our weaknesses. So if your training is addressing a weakness, it will probably feel unpleasant, uncomfortable. If you wake up dreading the workout youhave planned, you might be on to something! It may come as a shock to read something advocating hard work, since all those ads on the internet & cable TV have sought to brainwash us into believing that we can achieve all of our dreams without any sacrifice (other than 3 easy payments of $19.95 plus shipping & handling), but in reality if it were easy, everyone would be climbing 5.15. (Of course this can be taken to extremes as well. Sprinting up 10 flights of stares with a sack of sharp rocks strapped to your back is sure to suck, but it won’t make you a better rock climber.)