TEAM Foundry

Training Session Information

 

Overview

Although different session structures are sometimes used, TEAM Foundry sessions are typically broken down into the following parts:

  1. Warm Up

  2. Skill based training.

  3. Climbing based physical training.

  4. Strength and Conditioning

In addition to this the climbers receive a plan with training that they can complete outside of session time.

 

Warm Up

We have a complete off the wall warm up that is designed to be completed anywhere as long as the climbers have a theraband and fingerboard (either in situ or portable). This means that the climbers have a positive habit when in training but also when they are climbing outdoors or at competitions. Components of the warm up are:

  • Full body and mobility exercises.

  • Low intensity fingerboarding in open hand and half crimp grip positions.

  • Recruitment fingerboarding in half crimp grip position.

 

Skill based Learning

Skill based learning is working on the technical, tactical, or psychological aspects of climbing. Examples are:

  • Bouldering exercised working on heel hooks.

  • On sighting skills, drawing topos, remembering sequences.

  • Competition tactics.

 

Climbing based physical training

This training is made up of strength training such as hard bouldering, and energy system training such as 1 on 1 off on the autobelays. Climbers are encouraged to work on their technique at the same time.

Based on the results of strain gauge assessments, we give the climbers an amount of each sort of training to complete in a cycle. This means that climbers are often working on different exercises without constant direct supervision but with the coach moving between groups to help out where they can.

 

Strength & Conditioning

The Team Foundry Strength & Conditioning program features different types of training for different purposed. Which training the climbers preform is decided by frequent assessments of their relative strengths, with the exercises then being levelled to them specifically.

S&C can contain any of the following components:

  • Bar work, Pull ups, etc for general upper body strength.

  • TRX or Rings exercises for full body stability and strength in challenging positions.

  • Kettlebell and free weight exercises for full body strength.

  • Fingerboarding to correct grip position imbalances and to create safe habits.

  • Campus boarding on large rungs to develop power and coordination.

  • Yoga for core strength, pelvis stability, and mobility.

 

Training Plan

The training plan gives 1-3 extra days of climbing based training and strength & conditioning depending on the needs of the climber. This means that we can prioritise more “coachable” training in the sessions, with the longer form endurance training being completed outside.