Training Session (ft. Nicolas Conraud)

For all those curious about training who have made the effort to come to this Blog, I offer you a
session that I particularly like to practice to develop explosiveness in the legs, which
helps me to perform coordination movements and throws with less constraints.
There are many exercises to develop the upper body but in climbing we have
much more need for our legs and our supports and I prefer to share with you a lower exercise
of the body useful for our sport (from my point of view of course) rather than yet another exercise that
you will be able to see everywhere.

First of all, every workout starts with a good warm-up,
I invite you to do 10 minutes of quick stretching, mainly targeting the lower body to
work with a better amplitude but also on the upper body because you will need the
two for this training. Make full use of your stretching range without trying to go
in a painful angulation but just aim to feel less stiff and free in your
movements.

Then, to get your cardio going, do 5 minutes of jumping rope to prepare your heart for the intensity.
of the exercise.

For training, it is based around two exercises which will follow one another in the
series:
- The first exercise consists of doing plyometrics: Here you perform 5 small duck jumps
(i.e. squatting, feet should be completely flat and you jump forward in
staying crouched and trying to keep a spring effect that allows you to chain the 5
crouch jumps as fast as possible trying to go far. Once you have done the 5 jumps you
must immediately after the 5th jump explode by making a highest extension
possible and bring the knees up to the chest (so a 6th jump).
This constitutes 1 repetition (the 5 small jumps forward + 1 jump in the air as high as possible in
bringing the knees to the chest "flexion extension knees chest")
You must do 5 repetitions: (5x (5 small jumps + 1 knee flexion extension chest))
- The 2nd exercise serves as recovery and at the same time as mobility and strength work.
proprioception (to work on both gestures and balance in execution speed)
You must do each scale on a round trip (of the distance you want but at
minimum over a length of 15m) the following exercises:
- steps chased from one side then the other
- heels buttocks
- knees to chest at a slow pace (work on the frequency of the movement)
- no crossed steps from one side then the other (don't hesitate to go see on YouTube
to be sure of the movement)

Once each scale of exercise 2 is done, take 1 minute of recovery where you
walk to lower your heart rate as much as possible.
Then repeat exercise 1 and then 2 in the same way.
The sequence of the two exercises constitutes a series, you must do 6 series therefore:
- 6 times in a row -> exercise 1 then 2 in a row.
Be strong and see you soon,
Nico