🧗 Learn 4*4's for Power Endurance

Howdy. FlashPumped here. It’s been two weeks since you heard from us! Let us know what you think about this 👇👇👇

Here’s what we’ve got for today:

• Climbing Muscle Recovery 101

• Improve Trad Leading with These Tips

• Your New Favourite Climbing Workout

• How Much Does it Cost to Build a Climbing Gym?

• Who is Jakob Schubert?

Take Some Time to Relax

Muscle recovery is important for any exercise routine but can be essential to your climbing training.

If muscle recovery is new to you, we explore seven tools and techniques to facilitate climbing recovery, addressing the physical tolls and potential injuries climbers face.

There are some challenges of climbing recovery, and taking rest days and recovery sessions are essential for progression and safety. We'll discuss a variety of tools to help with recovery from muscle performance and recovery devices like the R8+ Massage Roller to inexpensive options like lacrosse balls and foam rollers.

Beyond tools to aid muscle recovery, building in time for stretching and yoga sessions can improve cross-training and general flexibility.

Let’s Get Rad on Trad

Leading while trad climbing is a daunting task, and it takes a lot of time, patience, endurance, and understanding of gear placements to feel comfortable and confident doing it.

Getting over your fear of falling on lead is one thing, but knowing you have bomber enough placement below you while trad leading is another story.

Building on our previous trad climbing content, this week, we provide 13 essential strategies for becoming a proficient trad leader.

Get insider recommendations on why frequent and early gear placements help mitigate risk and how ground school practice sessions can help you learn how to do that. With time, you’ll begin taking practice falls, mastering placement skills, and finding the balance between over and under-protecting a route.

With the proper guidance and willingness to learn, trad leading is something you can look forward to this climbing season.

Get Pumped for 4×4s

Do you need a way to push past plateaus and amp up your climbing workouts?

Start with the 4x4 workout we overview in our recent training article.

Bouldering 4x4 routines are highly effective for improving anaerobic capacity and power endurance, which is essential for combating fatigue during climbing.

The workout involves climbing four boulder problems consecutively with minimal rest between sets. Rest periods are crucial, with a 1:1 ratio between boulder climbs and a 2:1 ratio between sets.

Consistency is key for seeing improvements, with one session per week recommended for at least a month. Incorporating 4x4s into a training program can help climbers develop the endurance to tackle challenging routes and boulder problems effectively.

Thinking of Building a Climbing Gym? Read This First.

No matter how big or small, investing in a climbing gym build will ring up quite the bill.

The cost of building a climbing wall varies greatly depending on the scale and type of project, ranging from a few hundred dollars to over a million dollars. Factors influencing cost include size, location, design, and access.

The two most common climbing gym builds include commercial climbing gyms and home climbing walls.

Commercial climbing gyms typically require startup costs ranging from $250,000 to $500,000, with larger or urban gyms potentially exceeding $1,000,000. Insurance, rent, utilities, maintenance, marketing, and employee salaries are significant ongoing expenses for commercial gyms.

Home climbing walls, especially bouldering walls, are more affordable, with DIY options costing as little as $300 for basic setups. Prefabricated walls like MoonBoards or TensionBoards offer training potential in small spaces but come at higher costs.

Climber Profile: Jakob Schubert

Jakob Schubert is best known for sending both a 5.15d and V17 in 2023 and recently qualifying for the 2024 Olympics.

His climbing career spans over two decades, marked by numerous victories in youth competitions and world cups.

In 2023, Schubert became a double world champion and made the first ascent of the 9c/5.15d route "B.I.G." in Norway. Despite challenges and failures, such as his attempts on the V17 boulder "Sleepwalker," Schubert's dedication and motivation remain unwavering.

Looking ahead, Schubert's success sets the stage for an exciting performance at the 2024 Tokyo Olympics, showcasing his continuous progression as one of the world's elite climbers.

Bacon & Waffles

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That's it for today. See y’all next week!