The ONLY Warm-Up You’ll Ever Need!
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- čas přidán 28. 06. 2024
- To get your COROS watch, go to www.coros.com and use the code 'ROAP' for a free accessory.
Go to www.coros.com/stories/athlete... to read more about our warm-up and to download these sessions straight onto your watch!
We've created this workout for three different levels:
Beginners (V0-3); training.coros.com/workout-pr...
Intermediates (V4-7) training.coros.com/workout-pr...
and;
Advanced climbers (V8+) training.coros.com/workout-pr...
Follow the links above and get it uploaded to the Training Hub, then follow along easily!
We genuinely use our COROS and see its benefits, so we can see how it can help you, too. Rather than constantly logging on to your phone, track everything on your watch that will go onto your phone, too. Track your training load. #trainwithcoros
COROS: / @corosglobal
Explore our go-to warm-up for all levels. The purpose of a warm-up is to get your body and brain ready to try hard on the wall. This routine does exactly that!
⏰Timestamps
Intro: 00:00
Overview: 00:30
Myofascial Release: 02:05
Antagonist Band Work: 05:14
Scapular Pull-ups: 10:06
Single arm bar hangs: 13:00
Two-arm lock-offs: 15:43
One-arm Lock-offs: 17:36
Progressive hang boarding: 18:45
Density Hangs: 23:00
One-arm hangs: 25:35
Tindeq/Tension block recruitment: 27:23
Contact Strength: 30:12
Power Pulls: 31:00
COROS Hub: 31:48
Outro: 36:05
This video is about Boost Your Peak Climbing Performance: Essential Warm-Up & Training Techniques. But It also covers the following topics:
Antagonistic Training In Climbing
Progressive Finger Hangs
Lock-Off Training For Climbing
Video Title: Boost Your Peak Climbing Performance: Essential Warm-Up & Training Techniques | Coros.com
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I do this same warmup and shoulder conditioning routine a few days a week before every climbing training session (and an abbreviated version before going out on rock). It has done wonders for my climbing and how consistent I feel while climbing. It will take time to get used to the extra volume, but it has been really worth it to me 🙂
Yes Bryce!! We see that in your training! It certainly does take time for adaptation, but once you do, it gives you strength and security! Thanks for watching and just being you! 😉
@@roapcoaching917 aww, no problem y’all 🙂
Love the myofascial release segment, always seen clips of Adam Ondra doing some bizarre looking arm movements as a warmup and I guess he’s doing something similar. Nice to have an actual routine to follow
Absolutely! Most do some sort of “opening” exercise without knowing the true benefits. The beauty of this routine is that it’s been specifically produced to increase range of motion and hit the whole body
What a treasure this channel is, so happy to have found it 🤩 You guys are amazing!
☺️ thank you so much, we are glad you found us!!! Thanks for your support 🙏
yay another roap coaching video!! I swear these videos are the only reason I am improving so fast
☺️ awww, thank you for the kind words, glad you’re improving quickly! Keep it up and thanks for watching
EXCELLENT! I have been anxiously awaiting this video since Robin mentioned filming one on warm ups. I always rewatch your coaching videos, the information is invaluable and it doesn't all stick the first time. I already had some similar movements like the myofascial release but I will be scrapping those in favor of your sequence of movements. Thank you!!!
Ahhhh, thank you for your patience and we hope you enjoyed it! Yes, lots to digest here, but the beauty of CZcams is that it’ll be here for a permanent reference! Thanks for your support, we appreciate it!
Your content is brilliant! Thanks for your videos!
☺️ thank you so much for watching and your support
The coros workouts are very helpful thank!
You’re more than welcome, let us know how you get on. Thanks for watching!!
Thank you for this, will follow this for my next sesh
Excellent, thanks for watching. Enjoy!!
Thank the besst warmup programm.
Thank you! 🙏
Ive been working on the scapular retraction quite a bit lately. Moving into the single arms I noticed how much less "stable" my left side is. My hand feels very strong but the counter rotation is much harder
Very common indeed - especially noticeable when climbers get strong enough to start doing one-arm hangs. Focusing on that stability is really important and can help prevent injuries further down the line. Thanks for the comment and watching!
Yep. If you struggle with engagement after catching a hold, this is a method of initiation. Anyone struggling with the initial pull of a one-arm pull-up should do this
First off, always enjoy your content! It's interesting that you have no lower body warm-up 100% of the time. I think it's fairly accepted and proven that hip mobility plays a huge role in climbing well and you don't want to be getting on the wall doing wide stances or big drop knees or hard heel hooks without properly warming up your lower body, especially given commercial sets these days. As well, if you're climbing on routes with jumps, it's also important to warm-up for dynamic lower body movement. A smart basketball player wouldn't just go for dunks right off the bat without being warm. Great way to mess up you knees/hips. And finally, while yes we do a lot of pulling as climbers, we also do a lot of pushing with our legs/feet. While this is a great upper body warm-up routine, having a few lower body mobility, strength, and dynamic drills in your warm-up is going to do you wonders for using your entire body for climbing.
Yep, fairly valid point. I think we tend to be very progressive with our climbing, so everything naturally warms-up. I.e. a high step or wide step won’t feature on a v0 or maybe not until a v4 and above, but progressive movement will take place.
So with respect to the basketball analogy, there will certainly be some preparation.
Also, with jumps, the same principle applies to the above, but adding a lower body routine can be indeed hugely beneficial!
We do a lot of pushing in our cross-training, but less so in our warm-ups.
Not to say it’s not a good idea, but certainly less pushing going on when climbing. Thanks for your comments and valid points
@@roapcoaching917 Totally get it! Warming up on the wall is definitely a good point. What I see a lot of people do, though, is often times get on the wall and "warm-up" far too quickly and not specifically enough before they hop on something difficult for themselves. So really this just comes down to how effective you can be in either type. But I do think warming up on the wall takes a bit more skill and practice than doing that off the wall and depending on what you have available at your gym, it could be a bit trickier (especially if you're climbing when the gym is crowded). Knowing how to target all the right things during an on-the-wall warmup takes a bit of a deeper knowledge of your own body, I think. But thankfully you guys are providing awesome content on how exactly to do that!
Completely agree and good points! I guess the subjective importance is prioritizing. With some saying this is too long, it would be up to the individual to drop the locks and replace with hip mobility etc
These are great exercises and I will try to integrate them into my warmup.
But I was wondering if you don't do any mobility exercises in your warmup?
Good Qs. We were going to add another video for lower body mobility, but we do some frog stretches, so hip openers, Cossack lunges/squats and then progressive high steps on the wall. We feel that being progressive when climbing allows you to really prepare for harder routes. Consciously using higher feet than necessary. Pausing and stretching whilst down climbing etc. then becoming more and more dynamic…awakening the body and brain
I saw you guys at Movement The Hill on thursday when I was climbing with my friend. Love watching your guys videos.
it might have been tuesday I forget
Ahhh, did you come say hi?! We’ll be filming there again this week I think :) thanks for watching
What day? I'd love to come say hi!
Oooh, will prob climb at a movement gym tomorrow
come by FW! We have the best boulders!
Where is this gym? :,D I LOVE hearing Karol G and Grupo Frontera in the background
Haha, good 🎶
It’s the @climbingcollective Longmont, Colorado location. Great new gym
Woah they’re at my home gym!!!
Come say hiiiii 👋
Thanks a lot for this great video! How do you folks warmup the lower back and lower body prior to climbing?
I do some different moves like squads, lunges, etc., but was wondering if you any specific points like you had for shoulders in this video which are topnotch!
Good Q.
Typically we look at the next stage. After max hangs we look at some progressive (front) levers and some Cossack squats, but it isn’t in it 100% of the time, which is why we missed it out.
Our lower back and leg routines do feature in our cross-training though.
Very rich and balanced warm up routine, thanks so much!
..but there are 2 things that coros should absolutely improve: 1. Is not possible to zoom-in the very long charts to analyze details, as athlete. 2. When performing indoor climb activities is not possible to see the chart details in training hub.
Do you agree guys?
Thank you so much!!! We have passed on those thoughts to COROS as we agree with the first point. Seeing specific peaks and troughs is genuinely useful. The great news is these guys are actually keen to get feedback and act on it. We are helping them develop the benefits to climbers and I know they’ll consider and act on it.
With regard to the 2nd point, I can access my graphs if I go to activities and view them?
Glad to hear that they are so responsive to improvements! In training hub I can see all the strength activities and running activities charts, but not indoor climb activities ones, when you click on it, an empty window will show up
Ahhh, I create my own climbing workouts as strength routines. But this is something we/COROS are working on
Really detailed and informed session, thanks for this video! Do you do density hangs even if you go into max hangs afterwards?
We do, but only do this once your body recognizes it as a warm-up.
This may take a few weeks up to a few months.
Hello!
Thanks for the video, really great content!
(I think you shuffled the link in the description. Beginner leads to advanced and vice versa)
Ooh, thanks for this. Will adjust! Thanks for watching
What about warming up your lower body? Especially your hips :)
Yep, good Q. We were going to do a lower body pt2 to this video, but forgot to add that section in! Oops
We typically do frog stretches, hip openers and Cossack squats/lunges. From there we are very progressive with our warm-up, but very intentional too. I.e. using overly high feet, or wider options/creating our own, pausing to hold stretches when down climbing etc. then we become more and more dynamic, waking up the power in the lower body too
any link to the research paper, having trouble finding it.
Will check with Arnie!
🗽 I cannot remember all the exercises... sorry, and for me that ist too long.
But the ideas what to do, are good. 👍👍
.
Yep, add them progressively.
Not an excuse to say you can’t remember, but sacrifice performance.
Okay okay…gosh I hate warming up 😅
Haha! The sentiment of many!! Once this becomes your norm, you’ll change that feeling. ;) thanks for watching
Why no full crimp?
Great Q. We do. On max days, but also on the wall drills. We are going to talk about this in a climbing warm-up vid (on the wall)
Nice video but I really don't understand the first part starting at 2:10. Why is it called myofascial release and how are these movements gonna help me warming up?
Good question, sorry the video didn’t answer this for you. So myofascial tissues surround and support the whole body, encasing our muscles etc. This is great, but they become tight on the daily. You’ll see a lot of people recommending foam rolling etc, but this pushes on the myofascial tissues and actually can create more friction. Friction is caused when the myofascial tissues rub on our muscles and other soft tissues. This then builds heat. Naturally using our muscles builds heat, so this adds to the heat and this can lead to muscle fatigue. Watch the video we did on palm cooling to understand a little more about homeostasis to learn a little more about why this is so important, but in a nutshell, if our muscles get too hot, they fail to work. By performing this myofascial release movement pattern, we slowly release the tight tissues and therefore reduce the friction build-up when we start to exercise. It also increases range of motion by 25% each time you perform the movement pattern. This isn’t a permanent increase in range, but it will help with your session. Hopefully that helps :) Thanks for watching and asking the valid question.
2:52 Excuse me?
Referring to the little elbow pull? It’s a game changer for those looking for more intimation with their pulling power!
Yeah, for sure you will be able to handle 2h training session , because you will spend 1h to warming up 😅😂
Haha, it does take a while (33mins)