@latticetraining

class="content__text" 🌟COACH Q&A🌟WHAT'S THE BEST TIME OF DAY TO TRAIN?🤔Plus, more questions!💯💯💯 ▶️ What are the most important things to note down each session in a training journal? ▶️ During the work week, I can only access a regular gym. What can I do there to train for climbing? ▶️ What time of day is best for training? Got any questions for coach Jonny for next week? #LatticeTraining #TrainingforClimbing #ClimbingTraining #Bouldering #Lowerbodytraining

February 23, 2023

class="content__text" 🕣Is it too late to start climbing at 50?🤔 Brian Fitzpatrick (@bfitz.23 ) restarted climbing after a 30-year break and found he wasn’t getting the best results with his training. So he decided to reach out to us, and working with his Lattice coach @jonnykydd , Brian started seeing some actual results! 💯“Working with Jonny & Lattice has been a game changer!” and Brian was thrilled to tick two V9 projects and his first V10 as a senior climber 😎 Here are some of his highlights from training with us: 👉"Improvements in overall climbing specificity.” 👉"Ability to reach out to my coach and adjust the program either on training load or schedule”📅 👉"Adaptability on recovery time, as I will be 58 in a few months” 💪 Want to know more about our 1:1 performance plans? Tap the link in our bio to find out more🤳 #NeverTooLate #LatticeTraining #ClimbingLife #Bouldering #climbingcoach #trainingforclimbing

February 23, 2023

class="content__text" 🔥🖐️ADVANCED HANGBOARDING SESSION 🖐️🔥 MAX STRENGTH ONE-ARM HANG🙌💥 You’ve been hangboarding for a WHILE! You’ve got your weighted two-arm hangs DOWN! Maybe it’s getting a bit ridiculous how much weight you’ve got on the harness. It’s finally time to start training those one-arm hangs. This session is designed to increase your maximum finger strength by using one arm fingerboard hangs. WARNING: This is for advanced and elite climbers. Training too hard before you’re ready is going to result in injury! THE SESSION ✋one-arm hang 💪8 sets of 1 rep ⚖️use a pulley to add or remove weight to achieve 8/10 RPE ⏱️20 second hang 💤3+ minutes rest 📏20mm edge 🖐️Hand position: half-crimp 😅RPE: 8/10 📈Progression: building to 10/10 RPE RPE = Rating of Perceived Effort – the conscious sensation of how hard, heavy, and strenuous a task is. #LatticeTraining #Hangboard #FingerStrength #GripStrength #StrengthTraining #TrainingforClimbing #GripTraining #GripSport #Grip #TrainingTips

February 23, 2023

class="content__text" 💦WATER RETENTION & WEIGHT FLUCTUATIONS💧TRAINING & THE MENSTRUAL CYCLE🏋️‍♀️ ➡️Some people experience water retention premenstruation. This is because of an increase in progesterone in the late luteal phase, which causes the kidneys to retain water and salt. Water retention may cause stiff joints, achiness, swollen hands, ankles... Some people may experience tender breasts, weight gain or bloating. ➡️Personally, I (coach Maddy) wouldn’t say that I suffer too greatly from PMS, but something I do suffer from is water retention. This is not uncommon and weight can vary within the menstrual cycle by up to 2 kg. Although the weight fluctuation doesn’t sound like much, I noticed the difference when I wanted to access my max strength!💪 ➡️ How do I change my training when retaining water? 🟣 Understanding and tracking changes throughout my cycle has helped me look at weight fluctuations objectively. When I do feel bloated, I remember that this is not permanent weight gain. This helps maintain a positive mindset. 🟣 When I am experiencing water retention, the increase in weight is a relatively large proportion of my max hang load, so during this phase of my cycle, I drop the load. This has helped me to not over-work my fingers. In the past, my fingers have felt tweaky after pushing too hard to match my previous session.🖐️ 🟣 I know that lots of climbers like to take the ‘I can do anything on any day’ approach to climbing which is great if that works for you! However, I find it helpful to make informed choices about what climbing I do during this phase, which has positively impacted my mentality and motivation. The result of this is that I have more positive experiences and maintain my motivation – I’m practising self-compassion and reminding myself I’m not being ‘lazy’. 🟣 I remember that, despite feeling slightly heavier, this is not a sign of a mismatch between my intake and expenditure. Weight fluctuations are normal,this weight gain isn’t due to a caloric overtake, so I make sure I keep fueling my climbing! ❤️Do you experience water retention? Let us know in the comments! #LatticeTraining #WaterRetention

February 23, 2023

class="content__text" The Magic of PAP (Post-activation potentiation) 🪄 Lattice coach and founder @tompaulrandall joins the @thestruggleclimbingshow to look back at this season's interviews with 10 of the biggest names in climbing and help us all to learn from where the pros have struggled and excelled. ➡️Featuring highlights from Tommy Caldwell, Maiza Lima, Jonathan Siegrist, Mary Eden, Mo Beck and more to deliver actionable takeaways that we can all use to level up our own training and climbing. Tune in for the following topics: 1️⃣How to begin training if you're totally new to it 2️⃣Proper rest protocols 3️⃣The magic trick of post-activation potentiation 4️⃣When to train weaknesses vs doubling down on strengths 5️⃣How to use systems boards (and when NOT to) for project training 6️⃣Finding joy in climbing and training Episode link in The Struggle Climbing Show's bio 🤳 #thestruggleclimbing #bouldering #trainingforclimbing #climbingcoach #latticetraining

February 22, 2023

class="content__text" 💪💯HOW TO TRY HARD!!! 💯 Pre-Performance Routines📋🏃 🚫Struggle to activate ‘try hard’ mode? 🚫Find yourself on the wall, easily distracted when you’re supposed to be performing?🤪 🚫Your head and your body aren’t focused? Aren’t giving it your all? It seems as if the best athletes and climbers can access this ‘try hard’ mindset. In the moment, the only thing that exists is the climb, the next hold, the next move. It’s the only thing that matters. ⚠️ How can you tap into this skill, into this headspace more consistently? A ‘pre-performance routine’ might work for you! ▶️A pre-performance routine is like a ritual: a series of thoughts or actions performed prior to performance execution that get athletes ‘in the zone’. Because the thoughts and actions are carried out systematically and consistently before performing, whenever these thoughts or actions happen, it signals to your mind and body that trying hard is about to happen. This assists with eliminating distractions and shifting focus to the task. For example, basketball player Michael Jordan, would focus on the rim of the basket whilst he spun the ball in his hands once, bounced it three times, and then spun it again, before making the throw. ▶️ Examples of Climbing pre-performance routines: 🔸 Listen to music before your attempt; try a genre or artist that gets you psyched 🔸 Meditate to calm yourself; for some, mentally rehearsing the moves is meditative 🔸 Use a rehearsed re-warm up; feel strong and recruited before your burn 🔸 Positive self-talk or a personal mantra; decrease stress and increase self-efficacy Quality efforts can occur without a pre-performance routine; sometimes, the stars align and 'try hard' happens. But, for many, this relegates 'try hard' to a sporadic occurrence. When you have a method for activating this mindset, you stack the odds in your favour, making 'try hard' a more easily accessible, and boosting your performance. This is not to say that everyone NEEDS to have a lucky pair of pants! But developing your own routine may be the key for activating the ‘try hard’ flow state more easily and readily! #LatticeTraining #TrainingforClimbing #Mindset #MindsetTraining

February 22, 2023

class="content__text" 🤔Confused about our different plans? 🤔 We will keep this short… all of our plans are customised! ❌Never Cookie Cutter❌ That’s right, EVERY. SINGLE. ONE of our plans is 100% customised and built for you by a Lattice coach. ➡️Each of our plans includes an assessment that can be completed remotely to assess your strengths and weaknesses; then, you will be assigned a coach who writes your plan from scratch so that it works for you. Your time, your goals, your unique circumstances. Whether you choose a Lattice Training plan, which includes our Boulder, Sport, Home and Fingerboard plans… Or a Performance Coaching Plan. ✅Each and every plan is 100% customised✅ Have questions? Drop us a DM or comment below… 👇👇👇 Link in bio to read more about our customised plans 🤳 #latticetraining #trainingforclimbing #climbingtraining #climbingcoach #bouldering #sportclimbing #tradclimbing #fingerstrength #assessment

February 21, 2023

class="content__text" 📊Are you interested in the DATA behind climbing performance? 📊 At Lattice Training, we collect a lot of performance data to help climbers and coaches inform their training plans. ➡️One of these measures is pull-up strength. However, the results often surprise people, so we thought we'd head over to @TheDepotSheffield to ask several climbers what they thought! ⚠️REMEMBER ⚠️This is just one of the measures we test in our remote assessment packages (link in Linktree). We know data can be a hot topic, but remember that although the data might not be what you expect, it shouldn't be taken out of context. For example, in the higher V-grades, we may not be as concerned about muscular endurance (high reps) and more interested in levels of maximum strength; we test that too. An assessment is only as valuable as its interpretation. Tune in to the full video to find out more, or grab a remote assessment for yourself, both are linked in our bio 🤳 #pullups #trainingforclimbing #climbingtraining #data #assessment #latticetraining #climbingyoutube #depotsheffield

February 21, 2023

class="content__text" You must be under 30 to do our plans... FALSE! We are fortunate enough to work with climbers from all over the globe, from all walks of life and at all stages of their climbing journeys! Working with clients on our ✅100% customised plans✅we can work with most climbers, if you are unsure, drop us a DM today and see how we can help you. Take a look at this recent review from a Bouldering Training Plan client👇 "Kind friends gave me this plan for my 60th birthday and it was the BEST PRESENT EVER!! Not only have I become stronger and more flexible, but I enjoy climbing a lot more now, and while I haven’t been able to test my outdoor bouldering, I know that my outdoor route climbing has improved. The flexibility of the plan makes the program easily adjustable to everyday time constraints and means that it is very easy to follow." ~ Fredrick de Mare Thank you so much for the brilliant review Fredrick, and we are so glad to hear that you enjoyed the process 💪 Want a customised plan for your own training? Tap the shop link on this post to find out more🤳 #bouldering #boulderinglife #climbing_is_my_passion #trainingforclimbing #climbingcoach #latticetraining

February 20, 2023

class="content__text" It's that time of year again, the leaves begin to change colour, the rock gets wet and the gyms become our fair haven once more. That's right it's training season 💪💪💪 To kick the training season off right ✅ we wanted to share 'The Biggest Mistakes' that we've seen climbers make over the years! So let's get into it... 👉Number 1 - Training fingerboard or campus at the END of the session. This is possibly the number one mistake that we see beginner and intermediate climbers make! But why do we do see this? Well, what happens is that they do a nice long climbing session (boulder or routes) and then right at the end, once pretty tired, they hop on a campus board or fingerboard to try and work their strength. Don’t! The trouble with this is that you are creating two main problems: One is that they’re working at the very highest intensity you can manage whilst fatigued on soft tissues structures, so the injury risk increases. The other issue is that when tired, we are unable to operate at our true maximal force potential. Put simply, we are not going to overload the muscle tissues in an appropriate way to bring about the best strength gains. That's #1 of 5 down! Stay tuned for #2 of the biggest mistakes climbers make! But what do you think it will be? 😎 #trainingforclimbing #climbingtraining #latticetraining #climbingcoach #bouldering #hangboard #fingerboard #fingerstrength

October 24, 2022

class="content__text" "I don't care who is climbing harder than me. I'm a better climber than last season. It's me against me." 👊 YOU vs YOU 👊 The performance pathway should ideally be centred around YOU and once you've got that sorted, THEN look at others. Neither is ‘better’ than the other per se, it's more about getting the balance and prioritisation of either right. First off, let's deal with YOU 😊 What do we recommend looking at and where do we see the value for most? 1️⃣Basic benchmark performance metrics - yes even the really basic ones - are brilliant trackers of your progress across the last year. Even if you're not at the same score as your mate who's also climbing V7, that's ok. What about if you gained 1% every single month for a whole year? That's STILL a meaningful metric to get psyched about. 2️⃣Watch videos of you trying the same projects across the whole year. Slow it down, pinch those fingers for a zoom view and see HOW you're climbing. Sure you may not have sent in the end, but if your feet have stopped cutting loose, your execution on rock is better or you did actually get 2 moves higher, that's progress. Watching those videos back and comparing can remind you that you're not "stuck" it's just that the improvements are hard won. 3️⃣Total load of climbing and/or training. It's a bit of an underrated factor this one, but if you're managing to get more total load done in either of those two areas it's generally a very good thing. And no, we're not talking about you 'over-trainers" 😅. We're talking about everyone else who will see significant benefit from getting outside 72 days a year rather than the 42 from last year. Or going to the gym twice a week every single week for a whole year, rather than four times in the summer and none in the winter. Consistency wins! 👉REMEMBER, it's easy to get caught up in the relative trap sometimes - that all-too-human temptation to compare. We're surrounded by easy access to the successes of others around us and it's also very easy to compare the in fairly objective way nowadays. Let us know what you do to focus on you.... 👇👇👇 #latticetraining #climbingcoach #climbinglife #climbing_is_my_passion

May 24, 2022

class="content__text" Following @tompaulrandall 's shoulder, arm and fingers warm-up, we asked coach @hadley_joshua to demo a fairly quick but essential lower body warm-up, you can do before a climbing/training session! 🔵Standing Hip Circles - (10 per side) 🔵Elevated Split Squat - (6 per side) 🔵Wide Horse Squat - (20-30s) 🔵Cossack Squats - (6 per side) 🔵Alternated Jumping Lunge. Deeper = Harder (14-20 alternating) 🔵Side Kicks - (5-10 per side) 🔵Front Kicks - (5-10 per side) 🔵Spiderman w/ Thoracic Rotation - (6 per side) Once you learn the sequencing, you can flow from one exercise to the next in quick order and you'll find yourself pretty warm ... 🥵. Do note that warm ups are HIGHLY individual, so experiment with this routine and adapt it to YOUR needs. #lowerbodywarmup #climbingwarmup #warmup #trainingforclimbing #climbingtraining #climbinglife #latticetraining #climbingcoach #flexibilitycoach

March 24, 2022