A Comprehensive Guide to Tracking Your Climbing and Training
My pile of graph paper notebooks are among my favorite possessions. And that is because months of hard work and valuable data are contained within them. If you have read Part One of this series of posts, then you understand the value of tracking your climbing training.
In this post I will explore how I personally track my climbing for different types of training sessions and over trips outside. Again, make sure to read Part One if you haven’t already.
- Get a notebook and bring it with you always. First and foremost, your rule and your mission is to get a notebook that you like that fits conveniently in your climbing pack. I like graph paper notebooks with a hard back. I use a minimalism art classic notebook. It’s durable, I like the graph paper, and it works well.
- No phones for tracking your training. Personally, my phone serves as a timer and a source of music during climbing sessions. That is all. I try to put it on airplane mode while I climb because I don’t need texts and notifications and bullshits to be distracting me when I need to be present for the task at hand. Yes there are probably apps that you can use, but at least give the notebook a chance for a month. Besides, phones die – notebooks don’t.
- Always write down the date. Sounds simple, but it’s important.
- Reflect on Your Training Each Month. Dedicate half an hour each month or so to taking a look at what you’ve done over the past month. I usually make a monthly summary page in my notebook, put it in a spreadsheet, or at least take stock of what I’ve done and make tweaks if needed for the coming month.
With that taken care of, let’s get into how you can track each session.
Before I start any sort of bouldering session, I warm up. I don’t usually take excessive notes during the warmup. I write down what movement drill I’m using and what grade the route was. See example below.
How to Track your Limit Boulders
For a session of bouldering at my absolute limit, I take notes for each attempt on the limit boulder (check out this article/video if you don’t know what limit bouldering is).
Here is an example of this transcribed from my notebook. I have typed it up for your viewing pleasure.
Note that “Quality” is how I felt I did on a scale of 1 to 5. It is not necessarily how far I make it, but a score of how well I think I did. Note that I stole this method of writing down bouldering sessions from Steve Bechtel in his book Logical Progression.
The notes section is to keep track of beta. Especially because I usually work the same limit boulders over many weeks. If I figure out any key beta, I write it down in the notes section.
Volume Bouldering Session
In addition to limit boulder sessions, I also participate in strength endurance sessions. You might call them high volume bouldering sessions or even power endurance sessions.
Whatever you want to call them, I pick six boulders that are just below my max (usually 1-2 grades below) and do them on the minute every two minutes. (FYI this is another awesome session that I got from Logical Progression).
This is is an example of one of these sets of 6 problems. I perform a circuit like this three times in one session.
As you can see, I take care to have a mix of holds and angles in my sessions to stay well rounded. A majority of the walls are slightly overhanging at my gym – which you can see by the angles. I find that writing down angles and types of holds helps me to ensure that I’m not only climbing one type of problem all the time.
Since the main goal of endurance climbing days is to climb a high volume and practice movement skills, my notation is pretty simple. I make sure to record what movement drills I did, the duration of the drill, and the grade of the routes I did for each drill. Here’s an example.
Indoor Projecting Days
Though I personally don’t do very much projecting on routes indoors (I’d rather work limit moves on the bouldering wall and I get outside a decent amount), if you want to keep track of an indoor project, do it the same way you would for a limit boulder, but maybe add how much rest you take between attempts indoors.
Personally I treat my days outside as more of journal entries. At the end of the day I write down what routes I did. if I was going for a big redpoint, I’d write down how the attempts went, the amount of time between attempts, sometimes what I ate. I like having journal entries from days outside because they’re pretty fun to look back on and writing them is a quick way to pass the time around the campfire or on the way home from the crag in the car.
Redpointing: Mapping Your Beta
For routes that have particularly long cruxes, or for routes that are on-location that I may have to come back for later, I sometimes draw out the route and write down the beta to memorize it.
If you’ve seen Reel Rock 12 – you saw a glimpse of Margo Hayes with her big beta map that showed La Rambla while she was working on it. When I feel it is necessary, I do the same thing. This tactic really helped me when I did my first 5.12, Starry in the New River Gorge. If you are really having trouble with a crux sequence and you want to give it some quality mental rehearsal on a rest day – try drawing it out next time.
Other Training Activities
Hopefully if you are engaging in a hangboard protocol or some kind of strength training program you are keeping track to ensure that you are progressively increasing the load of these workouts. If you are not, then you had better start.
Here is how I keep track of my integrated strength and hangboarding sessions.
Tracking this is pretty self-explanatory. You need to track your reps, your resistance, and your rest between sets. If you don’t know, the way integrated strength works is that during your rest between hangboard sets, you perform a resistance exercise followed by a stretch or mobility exercise. Again, thank you Steve Bechtel for this wisdom from Logical Progression – resting during hangboarding is now so much more effective and significantly less boring.
However, if you don’t track your supplemental workouts you really should. If you do not put effort into planning and track your resistance training, you likely won’t systematically increase the load or change up your workouts frequently enough – or stick with an exercise long enough to see results for that matter. You can only get out what you put in. A little plan and tracking goes a long way – especially in the weight room.
Summarily, there is a lot to be gained by keeping track of indoor and outdoor climbing sessions. If you aren’t already keeping track of what you’re doing, it is never too late to start. Even if you don’t subscribe to a “training plan” per se, even the act of mindfully logging your climbing sessions will help you notice patterns in your climbing. This can lead to significant improvement.
I hope this article answered any questions you have about logging your climbing. Drop a comment below or shoot me an email at firstname.lastname@example.org – I would love to hear your thoughts!
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