Single Warm Up | Bouldering

Primary Information for Executing this Exercise


To effectively embark on this exercise routine, there are a few key pieces of essential information you need to know. These primary details will guide you in performing the exercises correctly and maximizing the benefits of your workout.

  • Some athletes prefer to begin with dynamic stretching or light cardio.

    Reminder = Friendly nudge to remember to do the right thing.

  • Practice getting your mind, body and skills to a level where you can perform at a challenging level. This routine asks that you limit repeating each boulder to build up your confidence.

    Goal = Each exercise will have a general stated purpose.

  • 1) Start on very “Easy” boulders where you can determine how you feel today.


    2) Reflect on how you feel and build on a skill on your next boulder.



    3) Determine if you want to progress in difficulty, stay in the same range or move down in grade.



    4) Look over the boulder and determine a skill you might be able to enhance on the wall.

    5) 

Climb the boulder, then reflect where you could have directed your intent better on the next boulder and repeat it if needed.



    6) At some point you should consider what is being asked from you and does that require a specific skill to function well? Direct your attention on that aspect by selecting boulders that highlight that skill.



    7) Repeat this process until your are 100% ready for the day’s routine.

    Directions = Written directions for the exercise.

Essential knowledge to be Effective 

To embark on any exercise routine successfully, it is crucial to have a strong foundation of essential information. This knowledge will ensure that you perform the exercises appropriately to maximize the benefits of your workout. This section will provide you with the necessary depth to best perform this exercise.

  • 1) Start by addressing these foundational skills. 


    - Look at the boulder.


    - Take a relaxing breath before beginning to climb.


    - Execute the sequence


    - Focus on your toe placement

    

2) Now add a few more foundational skills to the list.


    - Take a relaxing breath on the “Good” holds.


    - Feel the push and pull of the toes.



    3) Now add a few more skills to the list.


    - Feel the movements on the ground when you rehearse the boulder.



    - Take a moment before beginning the boulder and connect with your three climbing senses. Eyes, Ears, Touch & Feel



    - When you make a minor mistake on the wall exaggerate the correction on the next 2 moves.



    4) Review your list of skills and determine if they are operating well. If your are not aware, on the next boulder bring awareness and maybe address its performance when you repeat the boulder.

    Progressions = An exercise might have a series of stages to progress through as you improve in your competency level.

  • Start on a boulder that is “Easy” with the goal to evaluate how you physically recovered and status of your mental focus.

    

The pace that you progress in challenge should feel appropriate to avoid injury.



    On days where you intend to climb near your limit you should progress in challenge where you fall. Warming up the problem solving skills is part of warming up.



    Only repeat a climb if you did terrible or fell off the wall. 

If you don’t have the intention of climbing near your limit, limit the challenge so you are in the active recovery zone.

    Intensity = Explanation of the desired level of effort for this exercise.

  • Yes, warm up to avoid injury but the real mission is to become awesome!



    You should progress into falling and warm up your problem solving skills.

    Tips = An exercise might have suggestions on how best to execute the exercise.

References for this exercise

The references below provide clarity by explaining the key terms in a concise manner.

  • Set = 10 minutes then rest period

    Set = Definition for what makes a “Set” during this exercise.

  • Edit & log the total number of boulders in the Reps field.



    Leave a comment about any lessons learned or anything you want to have a greater chance of remembering or learn from in the future.

    Record = What and how to record relevant data to track any changes.

  • Single = Climb the boulder once before moving to the next one.



    Warm Up = No just warming up the body to avoid injury but to prepare the athlete to perform well at a challenging level.

    Definitions = Explanation of a term.