Planlæg din træning

Træningspas med struktur  
Klatretræning  er sjovt når der er intensitet. Som i andre sportsgrene handler det om at strukturere træningen så at du udvikler dig, har det sjovt og undgår skader. Træningen skal have variation sådan at du kan holde motivationen og træne dine klatrefærdigheder i mange år frem.
Det er smart at have en overordnet skabelon som du følger hver gang.

F.eks:
1 – Basis opvarmning
2 – Teknik træning – Præcision
3 – Høj intensitet – Maksimal belastning  f.eks. Problem/Rute
4 – Middel eller varieret intensitet – f.eks. Temaer og øvelser
5 – Lav intensitet. Lette øvelser, – f.eks. mentaltræning
6 – Social hygge

1 Opvarmning  
Du vil klatre bedre, undgå skader og komme bedre i form, hvis du bruger tid på opvarmning. Det er sjovere og mere motiverende hvis man er flere. Opvarmning kan gøres på mange måder, men start med øvelser du kender i forvejen. Prøv at huske de opvarmnings programmer du har prøvet tidligere og tilpas dem.

2 Teknik træning
Opvarmningen afsluttes med fokuseret teknik træning. Det er her du har kniv skarpt fokus på udvalgte del-elementer af din klatreteknik.

3 Høj intensitet
Efter opvarmning og teknik gør du det hårdeste og mest krævende i dagens træningspas. Det kan være dagens tema, en særlig hård øvelse, udholdenhedstræning, Max-træning eller et svært rute/problem projekt.
Stop mens legen er god.

4 Middel eller varieret intensitet
Hovedparten af din træningstid bør ligger her. Det kan være en Tema, øvelse, mængde træning eller klatring som du har lyst til. Stop mens legen er god.

5 Lav intensitet (ned varmning)
De sidste 5-10 minutter bruger du på noget meget let klatring, hvor du har fokus på flydende sjov klatring. Det kan også være mental træning f.eks. faldtræning.

6 Social
Det er super vigtigt at hygge sig med vennerne i klubben men det gøres bedst før eller efter træningspasset – Der skal være klar forskel på hyggetid og træningstid.

 

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