Two notes and considerations before we start
1. Availability principle
I started developing this body of materials a few years back making climbing match what I call “the availability principle”. That is, I want my practice to become accessible in my everyday living.
I love to climb mountains, boulders, or sometimes beautiful intricate city settings don’t get me wrong, but while traveling these places were often impossible to find, or difficult to reach.
Therefore, I have decided to add complexity to a simple and ever-present tool: the wall.
In most cases what we lack is knowhow and understanding, nor specific situations.
This wall work cannot and shouldn’t be started from scratch.
I start to approach riddles after six months of developing specific strength and prehab with my students.
Before you go into them, I can recommend reaching minimum the following goals:
– Wall hang – three phalanges grip x 90 seconds
– Wall hang – one arm three phalanges grip x 10 seconds
– False grip wall climb-ups x 4 consecutive reps
– Ability to lift the legs to 90° in every direction
– Wall straight arms side traverse in a cat position x 10 step back and forth without coming down
– Jumping into a cat position x 3 reps (the wall should measure around your stature in height and in distance)
Walls riddle introduction protocol
A. Dynamic entries
A1. Jump into a chakma x 5/5 reps
A2. Jump into a reverse cat x 10-15 reps
A3. Jump into spider x 5-10 reps
Goal. A1. Increasing by 2 feet in distance the take-off position. A2-A3 reaching the full max ranges of reps without mistakes.
B. Traversing based
B1. Pendulum traverse x 3-6 reps both sides x 2 sets
B2. Cubital 360 traverse x 3-6 reps both sides x 2 sets (use long sleeves or pay the price)
Goal. Reaching max ranges and flawless transitions.
C1. Inside yaniro mantle x 3 singles both sides
C2. Outside yaniro mantle x 3 singles both sides
Goal. Improve smoothness of ascent and quality of arrival.
D1. Outside yaniro roll x 10 minutes of work
D2. Babylonia x 15 minutes of work, alternating sides
Goal. Performing the full elements at least 2 full reps per side per type within the time frame.
Here’s the visual references to the exercises:
That’s it for today. More ideas coming your way soon on my way and perspective. In the hope it will serve you highly and …well!
Until next time!