Beginner climbing training program pdf reddit. S: If you can't access the link for some reason just DM me.
Beginner climbing training program pdf reddit. S: If you can't access the link for some reason just DM me.
Beginner climbing training program pdf reddit. 11ish climber currently, been climbing for almost 6 years, just looking for something structured to keep me stoked and training hard. While beginners probably should stay away from focused climbing-specific training at first, a general strength training program to supplement and balance out their climbing is going to be a good thing. Very nice. This plan calls for 1 climbing day, 3 aerobic training days, and 2 strength training days per week. The BEST way to go is understand what each stimulus does, so you can program the right stimulus depending on what you are training and when in your climbing year you are training it around your climbing goals. For the de-load week, do two moderate climbing sessions of either sport climbs or boulders. Your feet are shaped differently than mine, what's good for me is not for you. If your priority is doing 5/3/1 or being gym strong the program may be valid. In your handstand program you have mobility in shoulders and wrists, strength training, body line work; your full body mobility routine and your strength routine cover the basics. The old mantra "the only way to get better at climbing is to climb" is, for the most part, accurate. In all my years of experience, I’ve found that it takes about 3 months to make a big change to your fitness, especially when combining cardio and lifting. Or for people to tell /u/WeaponizedSleep to eat more. You should focus on building overall strength and endurance through a combination of cardio, weight training, and bodyweight exercises. Interval training is really about getting the most out of your potential, the icing on the cake so to speak. I'm wondering if anyone knows of a good beginners app or program that can guide me through the transition to crossfit. This can be fixed by not running a beginner program untill you stall completly. Not necessarily because he's the best, his ethos just seems to make sense to me. I try to flash everything I can. There is overemphasize on assistance exercises, while the climbing volume suffers. For great ab workouts, check out Chris Heria on YouTube. Train anywhere! No mountain required. It's sorta equal parts physical and mental training, gear advice and instruction on. Learn how to train for high altitude, acclimatize effectively, and avoid common pitfalls. Everything you need for training is in the PDF. I've tried some of the free programs like SugarWOD, but I find that they only provide random WODs without any focus on skill work or weightlifting. I started resistance training with the Starting Strength program. e more miles per week and some longer rides. What do you guys recommend is the best for a beginner ? Archived post. After some further review I saw that ICF has been pretty praised as a beginner program due to the Nov 21, 2022 · Learn four essential fingerboard training protocols to improve your climbing capacity, endurance, and strength-to-weight ratio. 5-2 hours on Friday, just climbing to the best of my Training for a beginner is typically focussed on just riding frequently. 10 to 30 minutes of hard climbing a session? I can barely get 3 tries in that time. May 1, 2015 · In each section I’ve given some examples on how to train using different apparatus, and some guidance on which exercises I think work particularly well when done in a non-climbing manner. I improved about 1. I agree with the gist of the above comments. about me: I picked up the Anderson book in September. Dedicated to increasing all our… 122 votes, 198 comments. 170 votes, 181 comments. A 30-60min full body bodyweight strength routine for beginners - Free, printable in A4, form tips & pictures, works all the muscles in your body and helps to build a solid strength foundation Saw a few programs but realised some are written by guys who are just good athletes but others are by people who really know what they’re talking about. HOWEVER, I love the styles that kilter, MB, and tension have and think that they're what got me to some of my goals. I was thinking about 3 weightlifting sessions and 2-3 running sessions per week, each workout around 45-60 minutes long. Phase 1: lots of conditioning (hiking/running) and strength training, some hill training Phase 2: lots of conditioning, less strength training, more hills Phase 3: less conditioning, less strength training, more hills/harder hikes with adequate recovery (manage fatigue going into a big climb) Jun 4, 2024 · This article is the third in a series of four. A good strength training routine will revolve around these excersizes. S: If you can't access the link for some reason just DM me. What were your before and after numbers? Hey all! I’m really new to all this world of hybrid training and I want a beginner training program. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. I got tired of hitting new maxes every single workout, and wanted to be in the gym more days each week. Now what program is the best? There is no best program, every program has it’s shortcomings and it completely depends on how often you can train, ppl 3 times a week is a bad idea for example. Have browsed through TrainingBeta, ClimbStrong, and Power Company Climbing, and don't really know what I'm looking for. Anyone got any good resources for week day training to get into peak condition? Technical Skills: Climbing Everest requires technical mountaineering skills, such as rope management, crampon use, and ice axe techniques. Training program for beginner? Six weeks ago, my husband (an avid cyclist) got a new bike and an absolutely insulting trade-in offer on his old bike. What I can't I start trying to tick off in the order from easiest to hardest. If you want something more basic, then Google the Couch to 5k (C2k) training plans and feel free to follow mine once you have completed that. This was done for an academic project, and all of the Hi! a while ago a google drive was shared which had a ton of pdf workout guides. With that in mind, I wrote another guide (sorry, this one is also long), this time on what you should be looking for in a beginner program. Reddit's rock climbing training community. well, extreme alpinism. I’m a v7-v8 indoor climber and I don’t really know how to train for climbing. The aerobic training would consist of 30 minutes of route climbing with 10 minutes rest repeated 2-3 times at a level below what I climb (V1-3) so mainly the beginner routes at my gym, this is following the ARC method outlined in Rock Prodigy. But, if you want to structure that climbing, you could do simpler variations of: Pyramids (for example: 3 VB’s, 2 V0’s, 1 V1 and back down) 4x4’s (either one boulder 4 times in a row or one boulder for 4 minutes straight) Core is always helpful Technique drills that focus on foot placement I would not, my any means, start A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. I am having a blast, drinking from the firehouse. Looking for Hoss Concurrent Training by Will Ratelle. Beginners should not hangboard because a reasonable volume of climbing maximizes their adaptive potential. Alternatively, you can dive right into mine, or run 2-3 days per week for a couple of week prior to starting the “beginner program”. Target Athlete This plan is suitable for anyone preparing to climb Mount Rainier or similar peaks. Not HIIT focused or have it as a minimum if it is in there. Build your aerobic and climbing fitness. Best dumbbell workout program (possibly free) to follow for results. A flexible, 21-week workout plan and training bundle. Serious, structured training is for more advanced climbers. You'll need to learn these skills before attempting the climb. A home-based fitness guide for women: I have access to my apartment gym which has dumbbells, resistance bands, and a cable machine. I need to work on my strength to weight as I am 5'9" weighing 214 lbs and I can perform I would really like to follow a science-based strength program created by a woman (or non-binary or female-identifying). Mar 27, 2022 · The Ultimate 6 Week HIIT workout plan with a PDF: Week 1 - Jumping Jacks – 20-sec work, Mountain Climbers – 20-sec, Burpees - 10 reps, Flutter Kicks - 20-sec Apr 6, 2024 · Mountain Climbing: 15-second work, 30-sec rest Burpees: 10 reps, 30-sec rest Crunches: 10 reps, 30-sec rest High Knees: 5 reps per side, 30-sec rest Complete 4-5 rounds for time. I’m bringing forth a new and improved version here after being frustrated […] Jun 27, 2022 · Climbing requires good cardio, strength, and endurance. In the beginner program, you will end up climbing like 60 minutes of which 40 mins is easy climbing and then you do over 60 mins of assistance exercises. Several different spreadsheets have been created for this program, which I go into a bit below. In this article, I present a blueprint for training a boulderer in the V3-V9 grade range. Developing a “perfect” personalized training program is an endless journey—and my passion as a coach. Train them for 6 weeks, focussing on quality, form, high intensity and be fresh when Got the 12 weeks program, basically they checked my weaknesses (crimps, flexibility) they structured my climbing better, 2 weeks of climbing 3-4 times per week + weight training and flexibility exercies, and 1 week offload which is just 1 day of climbing. The former is better for mountaineering specific, the latter for a more general approach. Set a benchmark for these. My main goal is losing weight, but also getting fitter. I know that the general advice for beginners is to "climb more" so I intent to spend as much of my climbing training time on the wall as possible and focusing on technique. How do I actually train for climbing? Especially now that im stuck home for quarantine. You need: Climbing millage where you give a shit about your foot and body position; precision, flow, control, effortless movement (mindless laps will NOT do it). This is the day the new bouldering sets are up at our gym. For each training block, you’ll do five weeks of the outlined training sessions and then one de-load week before moving on to the next block. overhead pressing, core compression etc. As my title states, I am a beginner. Low intensity then high-intensity. Bench Press and Squat. Looking to really step up my training in the next few weeks. Jan 23, 2024 · Welcome to Climbing’s yearlong training plan. Climbing age about 4 years, but only 1 year climbing after a multi Jan 23, 2024 · Welcome to Climbing’s yearlong training plan. Starting with a detailed training program is a smart move. It's the best beginner guide I've found -- it's broad in scope, concise, non commercial, accessible, and there's hyperlinks to various plans and programs. Reply reply Simple-Initial2922 • Training program Hi, I wanted to know if anyone had some recommandations on what training program I could use. So I've been climbing for about 8 months now and I climb around V4/V5 but I've never actually had proper training or anything aside from watching a couple videos when I first started. From your experience, any good suggestions of smart, well-programmed powerbuilding programs? Discover the ultimate bouldering training plan to improve your rock climbing! Download the NOMAD free bouldering training plan to improve your climbing today! Oct 5, 2022 · A climbing coach shares a beginner-friendly 8-week hangboard training plan along with some crucial tips for how to avoid injury. For progressing in climbing / bouldering hard its not the smartest way doing so. Off the Wall/Training/Recovery To reiterate: the best training for climbing is climbing. 2. A well-designed training program provides structured opportunities for regular, progressive skill development, while also improving physical weaknesses Reddit's rock climbing training community. 174K subscribers in the climbharder community. Don’t try at your limit; just go and have fun. This 5-week foundational plan is for those who want a shorter-term training plan that prepares them for an alpine rock climbing objective, or our intermediate or advanced alpinism plans. Thursday: lifting day. Or any other program from him. 1. Here are some of the best workouts for climbers and boulderers. I’ve seen that alex puccio made a program but the critiques on this sred are from a year ago and they say that it is an overtaxing program. If you've read the wiki on r/fitness, you may recognize it. I’ve been following the Jeff Nippad science applied program and noticing slight improvements in size and mostly in controlling which muscles fire with a greater mind muscle connection then before I was at the gym. Magnus Midtbø's Blueprint rock climbing course would help me bouldering over collecting bits and scraps from free YouTube videos? The book is arguably more directed towards beginner to intermediate climbers (there’s a more advanced version as well which I haven’t read yet) and hence involves a lot of basic mobility training and climbing-specific warmup exercises to prevent injuries, furthermore it’s got a strength section and a after-training section („cool down“). May 23, 2024 · To minimize the risk of injury, prioritize safety, listen to your body, and progress gradually in your training. Training for the New Alpinism Or Training for the Uphill Athlete Are both great books to give you insights into how to train and what to train. Highly recommend reading the reddit fitness wiki. Consulting with a qualified climbing coach or trainer can also provide valuable guidance in developing a personalized finger training program when the time is right. Need advice! I’m newish and am just plain not seeing results I should see. After main lifts are comeplete I do the beginners program from the r/griptraining FAQ. com Jan 3, 2020 · Get ready to gain insight into the skills, techniques, and finer points of climbing fitness. In any case, it is essential to ensure variety in your training. Great routine. The Rock Climber's Training Manual is now available order yours here! Introduction to the Rock Prodigy Training Program--this 20-slide presentation gives a brief overview of the Rock Prodigy Program: Introduction to the Rock Prodigy Program PDF Free Topos: Gaudi Wall Topo Super Slab Topo Editable Training Calenders for Microsoft Excel -- use this to plan and… Im curious what everyone’s climbing progression/timeline has been like? How quickly did you progress from V1 to V2, and then V2 to V3 etc (not limited to bouldering grades). Beginner and elite boulderers, however, have unique needs that require a more nuanced program than I offer below. But that's probably not what a typical beginner would do, instead they would think "oh this is easy why don't I do this on my Nov 22, 2022 · We have developed a downloadable calisthenics workout plan PDF for both beginners and intermediates alike. 5+ bouldering grades in 4 months. Many have achieved good results following it in terms of strength and muscle gain. May 8, 2023 · The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Got it saved, if anyone needs hmu, i’ll share with y’all :) **Couldn’t Send Everyone personally, so i just uploaded it here… For your first training regime, I would advise something simpler. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize Reddit's rock climbing training community. 205 votes, 98 comments. Develop the endurance and strength needed to summit Africa's highest peak through a combination of cardio, leg workouts, core exercises, and hiking. Does anyone have any workout programs for beginners/intermediates? It will have to be dumbbell and body weight only. Start with 3 exercises to complete in a climbing session. I just came off my 3rd run-through on this program. I might suggest the latter if you don't plan on doing technical mountains later and just want to climb Rainier. You do not need a training program. For a little background, so hopefully it can help provide better feedback, I have been climbing for about 4 months now. tl;dr: I went from drowning in all of the training spray on the internet, to understanding the core aspects of training for climbing, and being able to read/digest/evaluate online advice and build my own training program. 167K subscribers in the climbharder community. For your first pair, get the cheapest shoes that fit you. . Follow our 8-12 week training plans tailored for beginners and experienced hikers Reddit's rock climbing training community. Remember to train abs, traps, lower back, and forearms once a week, like the other muscles in the PDF. You've been practicing it all your life and benefits of HIIT have been studied for people who are just doing a faster interval walking program. They will help you develop strength, balance, flexibility, and muscle growth with little to no equipment required. Doing supplemental training in the gym probably isn't going to directly benefit your climbing unless you are so horribly out of shape and can't even support your own body weight or get winded doing an easy bouldering problem. Hey I’m a new climber and I was wondering if people had some wisdom to share and what you wish you knew when you started… Aug 3, 2023 · The 6-Week Hybrid Workout Program Scale Your Fitness This six-week hybrid workout routine involves various exercises, from powerlifting and plyometrics to bodybuilding and calisthenics. V6/5. I've noticed newer climbers tend to have trouble figuring out how to train besides "just climbing more", so I've created this guide of sorts to hopefully help a few people. Reddit's rock climbing training community. SNOWDONIA MOUNTAIN GUIDES - 13 Week Periodised Climbing Training ProgramWeek 8 last week as a guide. It's been popular for a long time. You can print it out or save it on your phone for easy access and convenience anytime you train. Strength training would consist of doing big move routes, steep overhangs, and basic hangboard stuff. Jan 2, 2023 · It’s also a good idea to conclude your fingerboard training with a few sets of the antagonist training of the wrist stabilizers. I climb v4-5/5. This is meant for newcomers/relative beginners to bouldering and will outline what you should focus on, the frequency, and intensity depending on your personal needs. Each six-week segment will build upon the previous with the end result being a better, stronger climbing machine—you. The beginner program is a little more advanced than most. I also tinkered with the major lifts a little and tried to learn a little on my own from YouTube and have gotten to 140kg deadlift , 80kg bench 100kg squat but I feel like I'm not progressing anymore and need to get on a proper strength training program. Read parts one, two, and four. These training exercises for rock climbing and bouldering will help you build strength and improve balance. Previously I had stuck with strength training, mostly 3-day full body workouts. Climbing should be training (if you want to train), and one way to do that is to balance hold type, angle, style of climb, intensity of climb, Vflash to Vmax, etc to fill your buckets optimally for your goals. This eight-phase series will present specific workouts based on the principles of periodization, a proven approach to training that results in peak performance. Climbing is a skill based sport. We would like to show you a description here but the site won’t allow us. Oct 29, 2024 · This training plan brings together all that history and accumulated knowledge into a comprehensive and highly detailed program that will give you the best possible chance of standing on the summit. Rather than sell it, he set it up for me, and I have literally been learning as I go. I lived in the cascades then with plenty of hills for my training and didn’t have the energy to get past 12. Hikers with gym memberships, what exercises do you do to support your hiking fitness (or to train for other related outdoor activities)? Reddit's rock climbing training community. From Seven Ways to Secretly Train Anywhere to Comeback Fitness in Two Weeks, this guide is filled with workouts and fixes for common climber problems that are sure to improve performance. Jun 4, 2024 · Your personal climbing preference—bouldering, sport climbing, gym climbing, multi-pitch—must also be taken into account when building a training program. I use the 5/3/1 Reddit's rock climbing training community. You want to have a program you can stick to. e. Increased training volume also contributes to overuse injuries, especially in fingers/elbows. I would agree that if you’re a beginner, just climbing is best. Sep 1, 2024 · This free 12 Week Beginner Hybrid Athlete Training Program is a continuation of my very popular beginner hybrid training series. My plan is as follows: 1. At which grade did you start to plateau? When did you start seriously training? The Rock Climber’s Exercise Guide contains everything essential for building a training plan including stability and antagonist training for injury prevention minus the “filler” content like psychology, eating, climbing technique… read a lot, liked this the most. It covers the aspects of a program that help you be consistent, the aspects of a program that get you results, and the types of exercises that a good program includes. 12a outside and onsite what my gym calls v5 and redpoint up to what they call v7. If you're brand new to the sport just climb a lot and focus on skills development, enlisting the aid of SCC, coaches, friends and watching others climb. This complete eight-phase training series will coach you through specific workouts based on periodization, a proven approach to training that results in peak climbing performance on the rock and in the gym. Any supplemental exercises outside of climbing exceed this recoverable volume, and thus increase injury potential without additional benefit. I was wondering if anyone had training plan or template recommendations. Welcome to CLIMBING's 12-month training plan. Jun 6, 2022 · A step by step beginners guide and video by Lattice Training, to help you learn how to train for climbing, when new to the sport! As a beginner beginner, you probably don't want to go too crazy with it. I've been working on it for about a month now and it's essentially a collection of ~ 200 calisthenics skills / progressions. Finger injuries sneak up on you, and I don't know a better way for it to happen than through board climbing 3-5 days a week. Get the strength, endurance, and confidence to climb 10,000 feet. Beginner Routine original thread (inactive) Beginner Routine continuation (active) Beginner Routine FAQ Excel spreadsheet to calculate weight Simple Beginner's routine Go to the gym and get your 10 rep max for these seven exercises. See full list on trainingforclimbing. What’s the Best Hangboard for You? The specific hangboard you use comes secondary to the training protocol and the quality of your overall training-for-climbing program. Deadlifts / General barebell training is good for some group of climbers or for specific goals but not as a working horse for climbing harder. Now it is no longer available. Starting out training for climbing, I hesitate to recommend worrying about general fitness until 1) you have decided climbing is what you want to do more often or 2) you already love climbing and want to see yourself improve. I'm looking for a clear roadmap or plug-and-play style program that will help me to gradually build up my skills and strength. So I guess if this beginner is very disciplined and understands that after adding 2-3 no-hang sessions a week they also need to decrease climbing volume then it's totally fine. ) useful for Reddit's rock climbing training community. I know this is not a long time but I would like to get myself on a program that way I can develop the appropriate technique and physical abilities. how do u use it i mean after 10weeks what u do start from the start ? 86 votes, 12 comments. This program guides you through the entire year and everyone can do it regardless of age, ability or experience. There's a couple of other ice instruction books (Climbing Ice, Yvon Choinard, Ice World, Jeff Lowe) that may or may not belong on r/climbing 's book list. Power walking is a perfect exercise for true beginners because it allows you to practice interval training without worrying about form and injury. When you start to plateau doing that and you are riding regularly, the next focus is volume, i. A gym-based fitness guide for women: When I join a gym again (In August - after I'm done w/ grad school due to cost) I would like to fully get My first rainier climb was with RMI and alongside a group of 5 from Texas or florida or something else super flat but they had been super diligent about endless stairs, outside at a college when they could, with packs, day in and out. Less hangboard, more wall. Most of the things I’ve seen online are for individual coaching services- which is great- but I think I’m still in enough of that beginner to intermediate phase where I can still get better with climbing with a bit more structure, conditioning, and maybe some hangboarding. What is a “Training Phase”? A “training phase” or “cycle” is a block of time dedicated to climbing-specific training rather than climbing performance. Slow then Fast. Personally at that level I'd just do lots of climbing and less drills and hangboard, I'm at v5 and found I make progress quickly from climbing a lot, when you're only at a beginner/intermediate level you're strength and technique will have huge improvements from just doing lots of boulders or sport climbs. Does anyone have a link to something like that ? I am not currently looking for something specific just wanted to gauge the options that were available this is why I wanted the drive. It's just at this moment in time, in light of everything going on, this is where I want to put my money and support. For Reddit's rock climbing training community. Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Reddit's rock climbing training community. Dedicated to increasing all our… Hi guys. Check out the weekly beginner's thread on r/climbing, this gets asked all the time there. Wednesday: Climbing day. Certain intermediate programs would be better for long term sustainable and injury free progress. And then 1. 5-2 hours on Wednesday, training climbing as per Louis Parkinsons recommendations. 5-2 hours on Monday, just climbing to the best of my ability. Thanks! Oct 18, 2024 · Learn why strength training is great for climbers, with a complete 14-week training program to improve your climbing performance. I do not know if you have thought about this but from a minimalist approach your program will see a lot of success. RCTM is really a training guide for increasing strength above and beyond what one will accomplish naturally in their first year (or so) of climbing. Consider taking mountaineering courses and practicing these skills on smaller climbs. Hey yall, it's my first time posting here but I've been lurking for a bit and figured this spreadsheet might help some fellow bodyweight peeps out. Input on my 10 week program and general thoughts on training for climbing (30M, 7a, beginner-ish) Got any good mountaineering specific training advice? I know the best training for climbing mountains is Climbing Mountains, but obviously can't get to the mountains all the time. Jan 25, 2022 · At last, a comprehensive training plan from professional climbing coach Neil Gresham. Dedicated to increasing all our knowledge about how to better improve at our sport. I recommend climbing at least a year or two before you start doing any serious campusing or fingerboarding. Strength-based workout focused and can include bodyweight. Main workout/skill building: Climbing two days per week good warm-up practice easy routes and keep impeccable form climb on routes that are slightly… You can definitely modify any of these excersizes to be bodyweight or dumbbell or resistance band based. I’ve been going to the gym for a year now, consistently for 6 months. What training program did you do when you were a beginner? The one that made you a beginner lifter to intermediate lifter. I would love some help with creating Jun 9, 2022 · Whether you're a training newbie or have been campusing for years, these climbing-specific training methods will help you send your project and improve overall. 5. Beginner-friendly week-long workout plan for women (primarily using gym machines)? I really couldn't afford a personal trainer right now, but I really want to be in shape and build my discipline before I enter post-grad school. As a bouldering newbie who is brand spankin' new to the sport (zero climbing experience, still learning the climbing lingo, and learning how to do V0s), I was looking for some kind of training plan, conditioning plan, or beginner friendly workouts to help improve my climbing. I would say, just climb, stretch, and do some moderate cross training like pushups and stuff to balance out. All of the programs out there seem to have a very high volume for a beginner. Download the Beginner’s Strength Training Workout Program PDF Want a printable version to take with you to the gym? Our Beginner’s 8 Week Strength Training Program is available in PDF format- just click the download button below. Each skill entry includes: the general movement pattern (i. I need to work on my strength to weight as I am 5'9" weighing 214 lbs and I can perform Reddit's rock climbing training community. Just have fun on the wall! You don't need to hangboard! Yes your finger strength is currently lacking as a new climber but the consensus seems to be hangboarding in the first year of climbing is likely to lead to over-use injuries on those tender finger Oct 8, 2023 · The plan is 18 weeks long, with three different training blocks. I get that the programs might lead to the same/similar results as any other program created by a man and that's fine. Let’s say hangboard, pullups, pushups. Any input on program that you have loved or hated? Why it worked? Was the I'd set this up into phases of 4-6 weeks. Learn about gear, nutrition, hangboarding, on-the-wall workouts, and more! I've almost finished reading training for climbing cover to cover and this is just what I've been looking for! I've been climbing around 18 months and am just about creeping up on doing some v5/6c boulders, not sure whether to do beginner or intermediate program as I still struggle on a lot of v4/6b. ‘Complex’ programs like these are hard to maintain without experience. Prepare for your Kilimanjaro climb with a comprehensive training program. Tendons take a lot longer to develop than muscles and it's easy to overdo it and hurt yourself. Cheers, P. Feb 8, 2022 · Complete beginner's guide to bouldering training. jxnnzzczd amvvp mjq qcwwbw sigm giqvj tmahs edkp bweg znkroe