When one thinks of areas of your body to strengthen and stabilize, many focus on shoulders, hips, etc, but strong ankles are an incredibly important foundation for many of the movements we make with our bodies. Lack of strength or stability in the ankles can lead to instability or overcompensation in the knees or hips, which can lead to bad running technique and climbing technique. Think about it, weak ankles make standing on small holds difficult, which makes controlling your body position harder to control. So let’s strengthen those ankles! We’ve got three warmups and three exercises that help improve ankle strength and ensure that your ankles are strong and stable for activity and use down the road.
The key to a good life is to have balance and what better way to test your skills than walking along a suspended length of flat webbing tensioned between two anchors, also known as slacklining? If you’ve never heard of slacklining or would just like a few extra tips, we’re here to help!
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Foam rolling is a type of myofascial release. Fascia are the connective tissue surrounding your muscles and over time, fascia can become unhealthy due to overuse or injury. The goal of foam rolling is to try to release tension in your muscles and fascia. Foam rolling stretches and loosens the muscles and connective tissue in the area being rolled, releasing tightness and tension that has built up from use or stress.
I could open this blog with a faux-inspirational intro about building a better tomorrow for yourself. Or about how no one is holding you back from being the best person you can be, except the doubts in your own mind. But I know you, mysterious reader. You’re too busy designing your plan of attack to smash your climbing and fitness goals into smithereens—you’ve got no time to tolerate platitudes and pontificating. So, without further ado, check this beta for maximizing your workouts in order to crush your 2019 climbing goals.
Most Americans typically give up on their new year’s resolutions two weeks into every new year. Climbers seem to be a different breed. If I’ve noticed anything at Earth Treks Englewood over the last few weeks, it’s a committed focus towards crushing your climbing goals in 2019. Conversations I’ve overheard in the last week: “I’ve kind of plateaued in my climbing over the last year. I really want to break into the next number grade” “There’s this bouldering project I’ve been eyeing on Mountain Project, but it feels WAY out of my pay grade.” “I’ve only been climbing for a few months, but I’m so stoked. I can’t wait to see what I’m climbing by the end of the year!”
As a personal trainer and fitness guru at Earth Treks, I hear a lot of the same mindset: “All of my climbing goals involve tall climbs on ropes. Why would I boulder?” At first glance, the logic behind the thought seems sound. If you want to run a faster mile, you spend a lot of time running miles. If you want to lift heavier weights, you… well, you lift heavier weights. The fact is that rock climbing, especially leading sport routes, demands a very precise ratio of power, strength, endurance and mental fortitude. That’s where bouldering comes in.
As Fitness Program Manager of Earth Treks Golden and Englewood, I notice that a lot of our members are more than just avid climbers. You’re trail running, backpacking, mountain biking, skiing, snowboarding and more. That’s why we’re creating a fitness training series called Mountain Prep designed to get you ready to crush your other outdoor pursuits. It may only be October, but winter and, specifically, ski and snowboarding season is just around the corner. It may still be a while before we can get our first turns in, but now is the time to harness your upcoming ski and snowboarding excitement into exercises to get your body prepped for the season. Here’s a series of exercises you can start now so that your first ski day feels more like your 10th.
You’re outside at your favorite crag or bouldering pit. The weather is perfect, you’ve been training hard to send your project and you’re geared up and ready to crush! You start climbing, your heart’s beating, you’re starting to sweat and your forearms are pumping out. You only have a few more moves until you send, but you don’t think you’re going to make it. What do you do? The answer: Breathe!