We are only as good as our 'base of support' because the body works from the ground/bottom, up to counter the pull of gravity- especially noticeable in climbing. To be efficient in countering these effects of gravity, our posture (core) needs to be in a position that can produce downward force that is perpendicular to the 'ground'. If you are smearing on a vertical wall- your shin has to be at a particular angle between your foot (base) and your center of mass to produce downward force which will hold you 'up'. If that shin angle changes, you will slip in the direction that it gives to.
Concepts behind these exercises
'Feeling' and sensation based learning.
'Project' because these exercises you will figure out more by feeling through them on your own, as opposed to me telling exactly how to go about them. However, as you progress I will add some detail and complexity.
Overview & outline
what the process will look like
we are
here ->
1. Find Baseline (your current ‘basics’) - establish comfortable and sustainable positions/patterns.
2. Expand Baseline to Cover Needs/Wants - Refining established positions/patterns while connecting/building to ‘new’ ones.
3. Cycles of Maintenance or Progress - Depends upon the schedule you want and how this training may revolve around other prioritized activities (climbing).
process notes
'Baseline' - the things that you can do at any anytime, daily and be able to do them very well and easily. Even in doing a lot more than usual, they should not affect recovery.
Frequency - High. If you can, daily+, otherwise as often as possible.
Intensity - Low (manageable).
Frequency establishes familiarity, which is how we build solid positions/patterns. We will then take the solid patterns and start loading them with more intensity and remove the frequency. Eventually you'll arrive at a program where your warm-up consists of those easy patterns and the 'working' portion will be a pattern or two to be challenged with intensity.
How it will work
There are two groups of exercises:
Group 1 is more of an 'independent study' for you. The exercises are 'simple' (but not to be confused for easy).
Group 2 is where we will convene and I will provide much more detail to build on.
Both of these groups work by mutual reciprocity, however, this is not a strict program- if you don't feel like doing one group or a particular exercise that is absolutely okay. With limited focus and energy, choose the things that interest you most... This is just a starting place to adjust from which I will do based on your feedback as we go.
* Most importantly don't do anything that causes pain.
group
1
'project' exercises
'Feeling' and sensation based learning.
'Project' because these exercises you will figure out more by feeling through them on your own, as opposed to me telling exactly how to go about them. However, as you progress I will add some detail and complexity.
[purpose is to create consistent ability- finding a comfortable position that maintains itself]
Concepts behind these exercises
We are only as good as our 'base of support' because the body works from the ground/bottom, up to counter the pull of gravity- especially noticeable in climbing. To be efficient in countering these effects of gravity, our posture (core) needs to be in a position that can produce downward force that is perpendicular to the 'ground'. If you are smearing on a vertical wall- your shin has to be at a particular angle between your foot (base) and your center of mass to produce downward force which will hold you 'up'. If that shin angle changes, you will slip in the direction that it gives to. This also applies to the hand while climbing- if you pull on a hold at an angle that is not perpendicular to gravity and your center, it will either hurt to do it or you will rip off the wall in that direction.
exercises
application
These can be done anytime and multiple times throughout the day. More specifically you might consider doing these before your run as well as after. These exercises will also progress as you are ready.
No. 1 - Make sure you know how to access this first. It should be used as much as possible for the next two (and most things that involve being on your feet).
No. 2 & 3 - The first level we want to get to with these will go as follows;
start a timer and hold the position, at the 29/30 second mark, make a smooth transition to the other side (minimize adjustments needed to get in position). Continue switching back and forth until the 5 minute mark.
*This however doesn't mean you start here, feel it out and do as you can, but work toward the above.
+ Hang - do at any point in time, between others, beginning, end, doesn't matter. Look to accumulate time here as well, 5 minutes may also be a good goal to work toward.
group
2
'Building block' exercises
Utilizing 'feeling' + thinking.
As you develop your own process for best determining positions/patterns (the 'feeling'), I will provide more guidance (the 'thinking') as to where to direct this focus in regards to skill building and efficiency.
[purpose is to expand on familiar (your personal basics) and use them as a catalyst for learning/building progressions]
Concepts behind these exercises
The above concepts continue their application here as well, but now our base of support will shift to the torso in relation to the hands + knees. Our first focal point with these exercises will be all about the relationship between the pelvis and the ribcage- the main point being that they can either work together (which will assist movement) or they can work against each other (which will resist movement).
(To get at upper body strength, the scapula must have a stable 'home' on which it can move, this would be the ribcage and is why we will start with torso function).
exercises
application
Progression here is meant to expose you to a concept and utilize that concept in various other positions where the common inclination might be different feelings for different exercises. The idea is for you to discover how all of the above exercises can actually feel the same- a core posture with limbs doing whatever they need.
This is a base recipe, so feel free to make it your own.
No. 1 - Alternate between these, use the contrast to find what is similar likewise what helps in one may help in the other.
No. 2 - When the above feels comfortable start adding in some of these to the mix- if going back to one of the others helps you to understand the plank better, absolutely use it and build on it. At this stage, it's up to you to ramp up the intensity levels or bring them back down based on how comfortable all of the elements are feeling. Perhaps do some 'working' sets at the hardest level and then bring it back down in reverse order making sure everything remained consistent.
* I have not provided any reps or sets here, purposefully. I would like to see if you can find that comfortable/consistent place and then be able to make it more or less difficult as needed in regards to the same concepts. By reps, sets, time, breaths- it is up to you, but hopefully all of these methods will be determined by a 'felt' understanding. Keep in mind, the very nature of having to count or track anything, will keep you from engaging with it. I imagine you love trail running because of the engagement it brings, allowing you to get a little lost in the feeling of it- I hope we can tap into that a bit with this stuff, as that is where it turns to fun as well as progress.