Podcast #46 - Training Tips to Cope with COVID-19 "Climbing Closedown"

Coach Hörst presents training tips and a hopeful mindset to persevere through the COVID-19 Crisis.

An often-used proverbial phrase, to encourage optimism and proactive action in the face of adversity or misfortune, is to “make lemonade out of lemons.” In this podcast, Eric Hörst presents a hopeful mindset and approach for persevering through the COVID-19 crisis. He details five tips for effective home training and fostering a stronger immune system. Employing this guidance will lower your risk of illness and prepare your body for a quick return to high-performance climbing this summer!

RUNDOWN

0:30 – Opening comments about the global pandemic…and its effects on climbing and life in general.

8:00 – Regarding self-quarantine and areas closed to climbing — be a part of the solution!

12:10 – Adversity and forced change can sometimes be a blessing in disguise–look for a silver lining in your current situation. Think long-term, consider life course corrections, new goals, and refining your personal “life mission”. Consider relistening to Podcast #32 on Success Strategies and Podcast #43 on Tips for Your Best Year Ever!

14:00 – Importance of having a bias for action.

15:38 – Overview of 5 Tips for Coping with the COVID-19 Climbing Closedown…in which gyms are closed, crags are closed, and travel is discouraged or prohibited.

17:54 – TIP #1: If you have a lingering injury or you are returning from a significant injury or surgery, use this climbing-closedown period to engage in deliberate rehab and training. Stay the course, and prepare to be 100% upon the re-opening of our climbing season!

22:00 – TIP #2: Do some generalized aerobic activity outside every day…while maintaining proper social distance. Invest 30 to 60 minutes each day into going for a walk, run, bike ride, or hike. Consider leaving the phone at home…and run, walk, or hike solo with a receptive mind open to innovative ideas, new goals, and other “gifts” from above.

26:39 – TIP #3: Maintain reasonable nutritional surveillance to avoid significant weight gain while away from your normal climbing and training schedule.

29:33 – TIP #4: Do some strength training exercises every day, but vary the muscles trained. Eric’s recommended microcycle, using Energy System Training concepts, is as follows: Day #1: Climbing-specific maximum strength and power exercises; Day #2: Climbing-specific endurance training exercises; Day #3: Antagonist muscle training. Repeat this cycle twice per week. (Learn more about Energy System Training in podcasts #21 – #28.)

44:40 – TIP #5: Be proactive in doing a wide range of things to foster a strong immune system. Eric details 7 specific actionable items towards this end.

54:45 – Final comments about staying healthy, mentally positive, physically strong, and purposeful. Consider reading Viktor Frankl’s Man’s Search for Meaning: An Introduction to Logotherapy.

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Want to learn more about training? Check out the 3rd edition of the international best-seller Training for Climbing!

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Thank yous: La Sportiva, Maxim Ropes, DMM Climbing, Friction Labs, Organic Climbing.

Music by: Misty Murphy

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