Training tips from Katharina Saurwein

How do you train in the gym for an outside project? It is important to analyze the project outside to find out what [parts of it] you need to train for. You can then train the single elements required (power exercises, bouldering moves, short-term endurance, long-term endurance, technique, flexibility,...) in the gym. After improving the single elements, you need to learn to use your new abilities, therefore I recommend trying your project several times to work on finding the perfect beta for you. After that, keep trying and eventually, it'll go down.

What would be the training program by quarter ?

If you have three months to train, I'd recommend to split them up into three parts. Like that you can do one month of strength training (bouldering, power exercises, hard routes), followed by one month of endurance training (long routes, boulder circuits,...). In those two months, you can train quite hard. After that, it's helpful to do a month of training for what your project demands (for example a 25 move route with a bouldery ending). Take it a bit easier that month in order to be fresh enough for trying your project after that.

Description of a typical session

• a good warm-up (on the ground and then on the wall),
• after that, it makes sense to do all the technical and power elements you want to train (bouldering, power exercises, technique), after which it's time to train endurance (boulder circuits, routes),
• At the end make sure to do a short cooldown, some stretching and corrective exercises.