This is a rough idea of the training that Tomas Mrazek does on a weekly basis.
And now our basic training weeks:-)
TRAINING WEEK 1 - POWER
MONDAY
MORNING
20min - easy climbing and warm up (little jogging, strecing, breathing exercises....)
30min – boulder routes 10-15moves,(middle size of holds-long moves) , pauza 10-15min
45min – on sight bouldering
10min – cooling down, technik oriented routes
AFTERNOON
10min – warm up (little jogging, strecing, breathing exercises....)
30min – bouldering 3X (boulder 7-10moves/3X perfect climbing with weights max 3kg) pauza 10-15min
60min bouldering on small holds /short powerfull moves
15min – foot off
20min – free time, climbing for fun
EVENING
Forearms massage
TURSDAY
MORNING
20min – warm up(little jogging, strecing, breathing exercises....)
30min – bouldering on slopers (5-7 moves /max. loading), pauza 10-15min
30min – bouldering in roof (hard moves on small holds, hars to your body)
20min - bouldering with ? (technik bouldering)
10min – cooling down – technik
AFTERNOON
Fitness or elektotraining
EVENING
Forearms massage
WEDNESDAY
Regeneration – water.
THURSDAY
MORNING
20min – warm up (little jogging, strecing, breathing exercises....)
30min – bouldering 10-15moves middle-big holds/long moves/foot only very small footholds), pauza 10-15min
30min – bouldering 7-10moves (hard moves on small holds, hard to your body)
10min – cooling down , technike boulders
AFTERNOON
150min – climbing on the big climbing wall (or rock,if you have) (60min hard routes, after 3-4 routes 2X times over)
EVENING
Forearms massage, massage back
FRIDAY
MORNING
rest
AFTERNOON
Start at 14-15h
10min – warm up
120min – arbitraly training, but in another climbing gym
10min finish with tecnical exercises
SATURDAY
MORNING
Fitness may be electrostimulation
AFTERNOON
rest
EVENING
Forearms massage, massage back
SUNDAY
Regeneration day – water massage.
TRAINING WEEK 2 - POWER
MONDAY
MORNING
20min - easy climbing and warm up (little jogging, strecing, breathing exercises....)
30min – boulder routes 7-10moves/middle to big holds/long moves , pauza 10-15min
30min – bouldering 3x(7-10moves boulders /3x repeat, thinking about perfect technic, with weight max.3kg)
30min – on sight technike bouldering with/ short problems
10min – cooling down, technik oriented routes
AFTERNOON
10min – warm up (strecing)
30min – bouldering with max .long moves on middle holds, pauza 10-15min
60min bouldering on small holds /short powerfull moves
15min – foot off
20min – free time, for fun
EVENING
TURSDAY
MORNING
20min – warm up (little jogging, strecing, breathing exercises....)
30min – bouldering on slopers (5-7 moves /max. power), pauza 10-15min
30min – bouldering in roof (hard moves on small holds, moves to power of your body)
20min - bouldering in vertical profile (technik bouldering) - foot only very small footholds,
10min – cooling down – technik
AFTERNOON
Fitness or campus
EVENING
Forearms massage
WEDNESDAY
Regeneration - water
THURSDAY
MORNING
20min – warm up (little jogging, strecing, breathing exercises....)
10min – speed climbing for time, circle around your bouldering room (write your time)
20min – bouldering 7-10 moves/ middle to big holds/ foot only very small footholds, pauza 10-15min
20min – horizontal bouldering, (no foots) – bigger holds
30min – bouldering 7-10moves/sloupers/hard moves to all body
10min – cooling down , technike boulders
AFTERNOON
150min – climbing on climbing wall or rock (60min hard routes, 3-4 routes/ 2x the same route , but without pauze)
EVENING
Forearms massage, back
FRIDAY
MORNING
rest
AFTERNOON
10min – warm up
120min - arbitraly training, but in another climbing gym
10min – cooling down
SATURDAY
MORNING
Fitness or campus
AFTERNOON
rest
EVENING
Forearms massage, back
SUNDAY
Regeneration day – water massage.
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