Table of Contents

1. Introduction to Training for Competitions

1.1 Disclaimer

2. Getting Started

2.1 Time
2.2 Strengths and Weaknesses
2.3 Make the most of what you have
2.4 Choose Your Training Partners

3. Strength and Power Training

3.1 Hand Strength
3.2 Arm and Back Strength
3.3 Core Body Strength
3.4 Power
3.5 Opposing Muscle Strength
3.6 Strength Training References

4. Power Endurance

4.1 Power Endurance Drills
4.2 Refernces

5. Endurance Training

5.1 Endurance Drills

6. Technique Training

6.1 Footwork
6.2 Kneedrops and Flagging

6.2.1 Kneedrops
6.2.2 Flagging

6.3 Generating Momentum
6.4 Stabilizing for Clips and Resting
6.5 Roof Climbing
6.6 Pulling Lips and Bulges
6.7 Summary

7. Resting

7.1 Finding a Resting Position
7.2 Maximize the Rest
7.3 Learning to Rest and Training

7.3.1 Resting Drills

8. Competition Preparation

8.1 Mental Preparation Training

8.1.1 Previewing a Route
8.1.2 Identifying How You Feel
8.1.3 Visualization
8.1.4 Scripting

8.2 Physical Preparation Training

8.2.1 Staging
8.2.2 Routine
8.2.3 Comfort Foods
8.2.4 Warming Up in Isolation

9. Cross Training and Other Issues

9.1 Fitness and How it Affects Climbing
9.2 Nutrition

9.2.1 Watch What You Eat
9.2.2 Stay Hydrated

9.2.2.1 How do I know if I am dehydrated?
9.2.2.2 Staying Hydrated

9.2.3 What to Eat During Training
9.2.4 Nutritional Supplements

9.3 Flexibility
9.4 Lifestyle

9.4.1 Making Sacrifices
9.4.2 Adequate Rest Periods
9.4.3 Adopt the Athletic Mentality

10. Summary

10.1 Preparing a Training Cycle
10.2 A Sample Training Cycle

10.2.1 Month One
10.2.2 Month Two
10.2.3 Month Three
10.2.4 Month Four
10.2.5 Month Five
10.2.6 Month Six
10.2.7 Maintainence

10.3 Final Words

11. References
12. Changes
13. Concept Index