You Don’t Have to Quit your Job to Get Better at Climbing

In the words of the beloved and controversial rap artist, Tyler the Creator, “I’m a f***** walkin’ paradox,” because I am. I spend most of my time attempting to be coiffed and professional in a corporate environment and when I’m off work on Friday I’m ready turn my hat backwards, head outside, and be the dirtbag I wish I was during the week.

I think a lot of outdoor enthusiasts are like this. We crave adventure and exhilaration and are maybe a even a little rebellious. Unfortunately, the jobs that sustain us (and our expensive extracurriculars) do not always provide the outlet we so desperately need.

So, enter climbing. It is a sport that satisfies my love of the outdoors, provides positive social interaction, and it is an outlet for measurably pushing myself to my absolute limit.

Admittedly, I  take myself too seriously sometimes, but at the same time I make notes in my training journal like the one you see below:

Did you know that slamming your crotch on an arete hurts really badly independent of what kind of genitals you have?

So I might be serious, but never too serious.

A Classic Weekend Warrior

I have been climbing for about four years. I started in college to stave off the summertime sadness of being an avid skier. Now, I can’t really decide which sport I like better. I really love climbing.

For me, climbing is an outlet for goofiness, getting outside with your friends, and having an excuse to train like a goddamn sled dog if I really want to.
And to be clear, I really want to.`

I work at a major company based in New York City.  My commute to work is 40-75 minutes each way depending on traffic. I train in the evenings when they gyms are crowded and I go climbing outside on the weekends. The nearest quality sport crag is about 5 hours away.  I certainly have time to train and go outside, but my time supply is limited.

Training on a Time Budget

Fortunately for all of us, climbing is a sport where focused training a few sessions a week will yield great results. I have seen substantial evidence that you can continuously improve your climbing (for a long time) even if you have a time-consuming job and you don’t start climbing until your twenties.

I started climbing about 4 years ago and began training systematically about two years in. Since then, I have increased my hardest redpoint from 5.10a to 5.11d, and increased my hardest onsight from 5.9 to 5.11a.

Each year of training I have added an average of 3.5 letter grades to my hardest redpoint.  I plan to keep training, keep getting stronger, and I’ll be keeping my job and having a social life while I do it.

Lauren Abernathy Rich Bitch Mallorca
me on my send-go of Rich Bitch, my first 5.11d in Mallorca, Spain.

 

What this Blog Will Teach You

This blog will provide information on a variety of climbing-related topics. And it will demonstrate that getting better at climbing is possible, even with a busy schedule.

I will give you the knowledge you need to set high-quality goals, construct your own training programs, select training programs based on your needs, and explore many topics in between.

Additionally, I plan to post about trips I take to different climbing areas, in case you are looking for inspiration for your next outdoor climbing adventure.

This blog will provide you with the resources you need to go from a training neophyte to someone that has an effective plan for their time in the gym and outside. I want you to become someone with goals for your climbing and I want you to have a lot of fun executing them.

Post typically come out on Sundays. Talk soon.

Happy climbing,

Senderella

Weight and Climbing: Optimizing Body Composition for Climbing Performance

Josh Dreher had not climbed V11 since he was 19. He had written it off as something he would never do again.

In 2015 and 2016 he climbed thirty boulders V10 and harder, two of which were V12. He had never climbed this grade before. So how did he do it?

Josh attributes his success 40% to training and 60% to losing weight. Josh lost forty pounds over the course of a year and after this he was crushing.

to hear more about Josh’s Story, check out episode 70 of The TrainingBeta Podcast.

Body Composition Matters

The subject is taboo, but the truth is that your weight as a climber actually matters.

Have you ever climbed with a weight vest? I have. Strapping dead weight to your body makes climbing much more difficult. To illustrate this point: typically in an endurance session I can climb 45+ minutes on sustained 5.10. When I try to perform endurance workouts with a twelve pound weight vest on, at about 10 minutes I have to start backing off and climbing 5.9. After about 25 minutes of climbing routes I am completely pumped out of my mind. For reference twelves pounds is me climbing at roughly 109% of my body weight. It seems to cut my performance almost in half, especially in terms of endurance. Weight matters.

Whether you like it or not, your body composition has an effect on your climbing performance. There is a reason that The Rock Climber’s Training Manual has an entire chapter titled “Weight Management”.

Lauren Abernathy - Seattle
Me in the process of getting fit for a late summer trip to the Red River Gorge.

What is the strength to weight ratio?

In terms of athletics, the strength to weight ratio is the amount of power (total force exerted in a unit of time) vs. an individual’s body weight.

Let’s look at an example of two individuals performing a deadlift.

Obviously, Person B can lift much more than Person A. However, Person A has a strength (or power) to weight ratio that is 16% higher than that of Person B.
Proportionally, Person B can do more with less.

How does the strength to weight ratio relate to rock climbing?

Looking at elite gymnasts, fighters, runners, and rock climbers, there are not many that are storing excess amounts of useless tissue.

Sensibly, the following can be derived:

Whatever is making up a climber’s body composition, it had better be useful.

What factors should be considered when trying to determine optimal performance weight for climbing?

A Climber’s Body Composition:
Three Factors to Optimize

  1. Sport-Specific Muscle Mass
  2. Body Fat
  3. General Health and Well-being

It is easy to conceptualize the optimal weight for climbing performance. You need to have just enough of the right kind of muscle to be very strong. You need to have low enough body fat that you are not hauling unnecessary weight up the wall, but you need enough body fat that you are happy and healthy and you have the energy to train and climb and enjoy your life.

Easy to describe, difficult to execute.

Sport Specific Muscle Mass

Your muscles are the strength portion of the strength to weight ratio equation.

“If you put on sport-specific muscle, your percentage gain in strength and endurance way outweighs the weight gain.” – 5.14 climber, coach and yoga teacher, Alli Rainey speaking from experience on Episode 5 of the Power Company Podcast.

There was a time that I weighed 119 lbs and could not do a single pull-up. I was light and thin, but not very strong.

Today I am the heaviest I have ever been in my life. I am also climbing stronger than ever and lifting heavier as well. In the past year ,the number on the scale has been slowly crawling up. Weighing roughly 8-10 pounds more than what used to be my “normal” weight was a little jarring at first. However, I now consider it a bit of a triumph. Additionally, all of my clothes still fit just fine, so I know I am not headed in the wrong direction of weight gain.

Alli Rainey’s exuberant proclamation at the end of the aforementioned podcast sums it up nicely,

“I don’t really care what I weigh because I can do these moves that I couldn’t do last year. That’s all that I care about!”

So go ahead, pack on some useful muscle. Everyone’s body works differently so your rate of hypertrophy won’t be the same as your friends, or your girlfriend or your boyfriend. Gaining Sport Specific Muscle Mass is key.

What about legs?

Note that in general climbers do not require the same legs that a competitive Alpine Ski Racer might require. If you have really beefy thighs, you might want to see if your climbing improves if you can decrease the muscle mass in your legs.

For further reading about “the benefits skinny legs” check out this article by the Anderson Brothers, the authors of the Rock Climber’s Training Manual.

Decreasing body fat

Body fat is another factor that you can optimize for climbing performance. As stated before, the perfect amount of body fat is the lowest amount at which you are still energetic, comfortable, and you are not overly sluggish.

If you are lean to the point of chronic exhaustion, you will not be climbing at your best. Our bodies need fat to survive, so advisably we do not want to decrease body fat to the point of risking health–mentally, emotionally, and physically.

This is a sport. Don’t lose your mind over getting to a specific send weight.

What the Data Says

Thankfully for us, the Tom Randall and Ollie Torr over at lattice training have collected some and analyzed some interesting data from 183 female climbers and 124 male climbers. All of the climbers whose data were collected ranked in the top 100 of routes/boulders in the world. The results? The average body mass index (BMI) for female elite climbers was 19.3 and that of men was 21.1. The healthy BMI range for both men and women is 18.5-24.9. Between 25-30 on the BMI index you are considered overweight. Over 30 you are considered obese.

As you can see the world’s most elite climbers lie at the low end of the healthy BMI range. This information is interesting but should be taken with a grain of salt. BMI is a useful indicator, but it is not a complete view of one’s body composition and should be treated as such.

Although this is a relatively small data set and I am only drawing correlations, it does say something to me that the best of the best are very lean. With this, I deduct that being very lean is helpful when climbing at a high level.

3 ways to gauge your body composition

While on the road to optimizing weight for climbing performance, it is important to determine where you stand. Here are three common ways to measure your body composition. I will go in ascending order of crudeness: the least helpful way being a scale and the most helpful being a formal body composition measurement.

Hop on the scale

The most simple metric one can use to measure their body is to hop on the scale. If you have measured your weight in the past, you can check your weight now and mentally compare where you are now vs. the past.

Your weight is easy to track and it can give you an idea about whether or not any changes to diet and exercise are working, but there are a few reasons the scale can be misleading.

  1. Weight can fluctuate exceptionally throughout the day. I am a 5’4″ female typically weighing in between 120lbs and 130lbs and I have seen my weight fluctuate up to 8 lbs in a day depending on activity, water consumption, etc.
  2. Muscle is more dense than fat. Therefore, if you are attempting to change your body composition and you are participating in any sort of resistance training program, you may be simultaneously losing inches off of thighs, arms, etc. while maintaining or even gaining weight.

The scale just doesn’t tell the whole story, so it is not a preferable measurement device for determing exactly where you are on the path to your optimal climbing performance weight.

Body Mass Index (BMI)

Apart from weight, the next best indicator of body composition is Body Mass Index (or BMI). BMI is a ratio of height to weight and is does not account for muscle mass vs. body fat. However, BMI does offer a rough architecture for determining an amount of weight you can safely lose, if you need to lose any at all.

Example: Alex Puccio’s Optimal Performance BMI

If you are not familiar with professional climber and decorated competitor Alex Puccio, give her a google. She is 5’2″ and beyond jacked. In her interview on The TrainingBeta Podcast, she describes her ideal competitive weight as being 114. At this weight, Alex has a BMI of 20.8. This is within the range that is considered healthy. However, this weight is hard for her to achieve and requires mindful changes to diet. Based on the this, it appears Puccio has determined her ideal performance weight.

Body Fat Percentage

The best way to determine where you are in terms of your body composition for climbing performance is pay for a service to determine this data. The main options for services are the Dexa Scan, the BodPod scan and the Underwater method. Calipers are also an option although they are not as accurate.

For more information best-selling author, Tim Ferriss, has a wonderful list of resources on his website outlining the different methods of acquiring body fat composition measurements.

Analyzing Body Composition Readings

Getting an actual reading of your body fat percentage is very helpful. Let’s take a look a scan I had taken in June of 2017 right before heading on a climbing trip to Spain.

Fat: 16.9 %
Fat Free Mass: 83.1%
Fat Mass: 20.4 Lbs.
Fat Free Mass: 99.9 Lbs.
Body Mass: 120.4 Lbs.
BMI: 20.7

I would say this is decent send shape, but not perfect. I could have lost five more pounds of fat, been in better shape, and stayed within the healthy BMI range at a 19.8.

Having this type of data is very useful. It prevents you from making incorrect assumptions such as, “The weight I gained over this training season is all muscle.” If you have two readings from the beginning and end of a three month period, you will be able to tell if this is true or not.

Additionally, specifically tracking muscle mass–even on an annual basis, is very interesting. Have you gained muscle in the past year? Have you gained strength without gaining muscle? These are all interesting and useful metrics to know.

Weight Optimization throughout the Training Season

I love sweets. I have a terrible sweet tooth. I literally could not upkeep the dietary habits that I would need to in order to stay at my optimal send weight year round. It would suck way too much and be a total waste of my mental energy. Additionally, Toblerone is delicious and so is beer.

lauren abernathy toblerone
Me about to eat basically all of this toblerone bar before hitting the climbing gym. Do I do this all the time? No. Am I gross? yeah maybe.

In the winter time during ski season when I can’t really climb outside and I am trying to gain strength, I am a little more relaxed on the diet front. Then as Spring approaches I start becoming more mindful of my diet. Additionally, no matter what the summer months throw at me (AKA casual poolside drinking if I’m being totally honest), I do my best to have slimmed down by the fall for the second season of decent climbing.

Relaxing your diet is to your advantage for many reasons, apart from the fact that most of us enjoy eating some junk from time to time. Gaining muscle mass is difficult when you are in a caloric deficit. In a season of relaxing your diet you train at a heavier weight which will inherently make your fingers stronger as well. When you cut weight for a performance period your power to weight ratio increases and your odds of pushing your limits certainly increase as well.

It takes experimentation, but it is useful to determine your general training weight and optimal performance weight. With this knowledge, you can swiftly cycle through these biological markers as needed for your climbing objectives: training or performance.

You Can’t Ignore Your Weight

Like it or not, weight is a factor or climbing performance. If you are trying to send your hardest route to date this season and you somehow packed on 15lbs of fat in the last year, this will impact your performance.

Controlling your bodyweight is a tool that you can use to improve your climbing. Accept it, experiment with it, and be mindful of its power. 

What about you?

Have you ever experienced gains in your climbing from losing weight? Do you know what your ideal “fighting weight is”? Have you noticed your weight increasing from gaining muscle? I’d love you to hear your experience. Drop a comment below or shoot me an email. I am interested to hear your experience with observing body composition and climbing performance!

My Story: When I decided to Get Good at Climbing

In 2017, I graduated from Ohio State University. I left Columbus Ohio with a B.S. in Chemical Engineering, many great friends that would soon scatter throughout the U.S., and the mission to never become a boring grown-up.

Most of what I learned in college, I don’t really use anymore. There is one skill that I learned in college that I use just about every other day. I learned this skill outside of the classroom. That skill is rock climbing.

It all started with Skiing

My life as a climber ironically started when I joined the Ohio State Ski and Snowboard Team. Ohio is an abysmal place to be a skier. Many members of the team found another outdoor sport to stave off the blues in the off-season. Between longboarding around campus, partying, and rock climbing, we kept ourselves plenty amused.

Me and my fellow well-decorated officers taking home the hardware at Midwestern Regionals my senior year.
Lauren Abernathy Longboard
My facvorite graduation photo, taken as an homage to how much longboarding I did around Ohio State’s campus.

Fortunately for me, I had plenty of senior ski team members who were much better climbers than I was. They were well-equipped to teach me how to climb. They quite literally showed me the ropes.

The First Two Years

My first two years of climbing consisted of me having practically no upper body strength, hurting both of my shoulders, and climbing inconsistently because of the demands of an engineering degree.

About a year into my foray into vertical adventures, my friends started taking me on trips outside to the Red River Gorge and the New River Gorge. Those weekends spent camping and climbing sparked a deep and passionate love of the sport.

Red River Gorge Climbers

At the beginning of my senior year, unencumbered by the rigor of a junior year class scheduled, I was at the gym a lot more often. In the winter I began pondering what I would do with myself in the two months between graduation and starting my job in Cincinnati. The decision was easy: I was going climbing.

Preparing for Spain

By the time graduation came around in the Spring of 2017, my friend Eileen and I had firmly etched the details of our 2 week post-grad climbing trip into a google sheet.

In accordance with our plan, we purchased round trip tickets to Spain. I decided that if I was going all the way to Europe, I had better be in good shape.

This is when I followed my first ever training program. I chose a program that I had heard of from friends and other climbers: The Rock Climber’s Training Manual. It was a rigorous program and the book was as thick as a textbook. It did not intimidate me, however. I was ready to do whatever it took to become a better climber.

Starting in the winter of my senior year, I set to work. I plodded through the training program. I made a crazy hangboard setup in my college apartment—much to the confusion of non-climbing roommates and I would regularly be late to various – ahem – social outings to make sure that I got my scheduled training in.

It took commitment—and it was sometimes hard to balance job interviews, studying, climbing and competing with the ski team, but I did it.

I went through about two cycles of the Rock Prodigy Program between December and my in June. The trip was wildly successful. I accomplished my trip goal by sending not one but two 5.11a, exceeding my expectations. Before that trip I hadn’t even managed to send 5.10c.

Lauren Abernathy Rodellar Climbing
Me working my project on the last day of my trip to Spain. I fell so many times, but I bagged the send before I left. It was my second 11a ever.

While I attribute much of this success to The Rock Prodigy program, I also made great strides in my fear of falling. Climbing regularly and falling regularly for two weeks outside helped my mental game significantly. Much to the credit of our Rockbusters climbing guide, Jan. With the support of Eileen and Jan and the other group members, I went from literally crying on top rope to becoming a confident sport climber. Before the trip I was perilously afraid to lead. When I left it was my favorite way to climb.

Rock Climber’s Training Manual and Beyond

Since then, I have gone on to more successful ascents, climbing further up the grades. In 2018, I changed my training strategy from the Rock Prodigy Program to Steve Bechtel’s Logical Progression . (you can find a comparison of these here)

In 2018 I increased my hardest redpoint from 5.11a to 5.11d. I bagged quite a few ascents I was very proud of including Hercules, a 5.11b deep water solo in Mallorca, Banshee 5.11c which I accomplished in just two tries at the Red River Gorge, as well as Rich Bitch 5.11d in Mallorca.

Lauren Abernathy Banshee Red River Gorge
Me on my first attempt on Banshee in the Red River Gorge.
Lauren Abernathy Hercules Mallorca
A shot of me projecting Hercules in Mallorca.
Lauren Abernathy Rich Bitch Mallorca
Me on my send-go of Rich Bitch, my first 5.11d.

The satisfaction of sending when you try hard on a rock face is why I started this blog. When I topped out on Hercules in Mallorca, I was alone at the top of a cliff face looking out a Mediterranean sunset crying tears of joy. It was pure ecstasy. All that time spent in the gym training was all for moments like that. My hope is that with the information I share in this blog, I can help someone else have the same experiences that I have had. Behind the minutiae of hangboard protocols and linked boulder circuits is a bigger goal that has nothing to do with looking cool on Instagram. These training details are important because if you train properly you can climb more and climb harder. I want to help people climb more, climb harder, and climb longer.

Why start a blog?

My hope for this blog is to grow a community of motivated climbers working to support each other in improving their climbing. Additionally, I would eventually like to provide online training programs for those looking for more specific support (and possibly in-person consultations for those in the area).

I plan to continuously provide well-researched information on a variety of topics in climbing to help you and inspire you to become the best climber you can be. I want this blog to help you improve your climbing and enable you to have as much fun on rock as you possible can.

Your Story

I would love to get in touch with you. Feel free to leave a bit of your story in the comments or reach out to me via email at Senderellastory.com. You can also find me one facebook and instagram.

Four Hangboard Protocols to Increase Finger Strength

There is no “best way” to hangboard, but boy are there a lot of ways to do it. Many people, myself included, get a little overwhelmed about choosing the most effective method of hangboarding. The risk for “paralysis by analysis” is very high when examining the many different hangboard programs.

Do not fear the many nuances and options for hangboard protocols, embrace them. You can achieve results with many different protocols long as you follow a few simple rules. In the words of Eva Lopez, a literal PhD in finger strength in climbers, when working to improve your finger strength, “Novelty is enough.”

Me on the hangboard at my local climbing gym

Additionally, the only unproductive ways to train with a hangboard involve doing any of the following.

  1. Performing your hangboard session in such a way that you injure yourself.
  2. Not giving yourself sufficient rest/quality recovery time after performing a hangboard workout.
  3. Not recording your hangboard workouts in detail and thereby not progressively overloading your fingers to stimulate strength increases

With the “don’t”s out of the way, let’s take a look at the four protocols.

Repeaters

The Repeater protocol, popularized by the Anderson Brothers, involves hangboarding in high volumes with minimal rests between hangs.

The Anderson Brothers repeater protocol specifically calls for 8-10 hold types/positions. Below is a little taste of what a repeater workout might look like. For each hold type you will perform 6 repetitions. One repetition is equal to 10 seconds on followed by a 5 second rest. After completing 6 reps, you move onto the next hold type.

Sloper, 6 sets.
10s hang followed by a 5s rest. Repeat 6x.
Rest 3 mins.

20mm Edge, Half Crimp Position, 6 sets.
10s hang followed by a 5s rest. Repeat 6x.
Rest 3 mins.

20mm Edge, Full Crimp Position, 6 sets.
10s hang followed by 5s rest. Repeat 6x.

The timing convention varies for the work to rest ratio. Some people like 7s on 3s off. Some people only do 4 sets instead of 6. Personally, I do not believe it matters what you do as long as you pick a method, stick with it for 6-8 sessions (or until you start plateauing), and record results meticulously.

Pros: You can do a full workout at home if you have a hangboard setup. Additionally, repeaters are a long term investment in finger strength.

According to research done by Eva Lopez Ph.D, repeaters are effective in producing structural changes to your fingers and forearms thus increasing your finger strength.

Additionally, due to the high volume/low resistance nature, you are not as likely to overload your fingers with weight. However, the high volume training has its own risks.

Cons: The repeater protocol is obviously high volume which is both exhausting and time consuming. A full Rock Prodigy Hangboard session of 8-10 hold types is a lengthy workout. Note that this is not the only repeater workout, but it is the classic example that most cite when discussing a repeater hangboard program.

Additionally, per the previously mentioned research performed by Eva Lopez Ph.D, the repeater protocol takes a long time to show significant strength gains. If your bouldering trip is in a month, a repeater protocol is not going to quickly yield significant strength gains.

Targeted Result: Structural changes. Power Endurance.

Resources: Eva Lopez on the Power Company podcast, Maximal Hangs vs. Intermittent Hangs – Eva Lopez Ph.D, Anderson Brothers Research Paper on the Rock Prodigy Hangboard, Basic Hangboard Routine from the Anderson Brothers

NERD ALERT
Examining Structural vs. Neurological Adaptations

Generally speaking, there are two different pathways for strength increase. The first is through neurological adaptation, the second is through structural changes. In Eva’s experiment she compared three different groups over 8 weeks–one performing a Max Hang protocol, another performing a repeater protocol, and the other group performing 4 weeks of max hangs followed by 4 weeks of repeaters.

It was found that in the repeater group in the first 4 weeks there was a +4.6% strength increase followed by a +13.9% overall strength increase in the subsequent weeks. Compared to the overall 28% gains in 8 weeks from the max hang protocol, the repeater protocol seems staggeringly low.

According to Dr. Lopez and supporting literature (you can find citations/references in her blog post) the way in which strength increases occurred for the repeater protocol is indicative of hypertrophy and structural changes. Whereas for the max hang protocol, the changes seemed to be primarily neurological.

Her study is nicely summed up in this awesome infographic. I would highly recommend checking out her post for more details on the subject. The research is very interesting and highly applicable.

http://en-eva-lopez.blogspot.com/2018/03/maximal-hangs-intermittent-hangs.html

Summarily, the reason that different hangboard protocols produce differing results is due to the fact that the body reacts to differently to different forms of training stimuli.

Max Hangs

Method: In broad terms, perform a 7-10s hang at a high intensity (in terms of weight, edge size), followed by a long rest of 5+ minutes between sets.

Max Hang Assessment hanboard
My boyfriend, Michael, performing his first max hang workout. Notice he is using a weight pin to add/remove weight as he determines the appropriate resistance for his max hang workouts.

An example workout that I perform during a max hang protocol is as follows:

First I warm up on jugs and large edges. I do 3-4 hangs total. Then I proceed with the following:

Pros: The strength results of this protocol are mostly neurological adaptations. This means that you are training your brain to use the muscles, tendons, etc. in your fingers and forearms more efficiently for greater strength outputs. This is a pro because neurological adaptation happens more quickly than structural adaptation.

Therefore, if you’re picking a protocol and you need to ramp up your finger strength for your trip to Wyoming in 6 weeks, this protocol will help you do so.

Cons: Putting heavy loads on your fingers is very taxing. However, if done properly, you will never be loading your fingers with more than they can handle.

Targeted Result: Neurological adaptations leading to increased finger strength.

Resources: Eva Lopez on the Power Company podcast, Maximal Hangs vs. Intermittent Hangs – Eva Lopez Ph.D, TrainingBeta: Max Hangs with Steve Maisch

Example: Jimmy starts hangboarding

Jimmy starts hangboarding, and he does the max hang protocol for 6 weeks. During that time, Jimmy’s strength goes up significantly and Jimmy is pretty psyched. Based on the literature, Jimmy’s strength is improving from neurological adaptations. Jimmy’s fingers are physically not changing much; however, Jimmy has trained his brain to “fire all four cylinders instead of just two”.

In order to keep progressing and avoid plateau, Jimmy decides to change up his hangboard program. Jimmy switches from the max hang protocol to the repeater protocol. Jimmy is frustrated because he is not getting as strong as quickly as he did when he was max hanging. But Jimmy is smart, so he keeps on with the program for 8 weeks, making minimal strength gains. What Jimmy cannot see, is that with the repeater protocol, his fingers are adapting physically to the stimulus of high volume hangboarding. Keeping with the engine metaphor, Jimmy has added a couple of cylinders to his engine; however, Jimmy’s brain has not yet adapted to having six cylinders instead of four.

Jimmy then returns to a max hang protocol and again has success in increasing finger strength. Jimmy now has more cylinders to fire. During his max hanging, Jimmy becomes neurologically adapted to “firing on all six cylinders” instead of just four. Jimmy’s fingers get super strong and Jimmy sends his project. Jimmy is smart. Jimmy trains intelligently and takes good notes while he hangboards so he can get stronger. Be like Jimmy.

3-6-9 Ladders

3-6-9 Ladders, to me, are a brilliant combination of the repeater and max hang protocols. What sets ladders apart from max hangs lies mostly in the total resistance load on the fingers. Steve Bechtel describes in his book Logical Progression, that he does not prescribe the max hang protocol and instead opts for ladders due to the lighter load placed on the fingers during training.

“The benefits are many, including better execution, less fatigue, reduced injury, and less stress. If you give me a program that doesn’t smoke the athlete, but shows increases in strength, I’ll try it. If it works every time, I’ll buy it. Over the past few years, we’ve come to regard the simple Ladder program as the safest, most effective strength protocol we’ve ever tried.” – Steve Bechtel, Logical Progression

The ladder protocol is fairly simple. In my training using this protocol (per the advice contained in Steve Bechtel’s Logical Progression) I perform the ladders on an edge (typically a 15mm or 20mm based on my current training data and hangboard available), in the open hand, half crimp, and full crimp positions.

How to execute a 3-6-9 Ladder Workout

A hangboard ladder workout looks like this.

To complete one 3-6-9 ladder, you rest between the mini-sets for as long as you need. E.g. after the 3 second hang, you rest until you feel ready for a 6 second hang–same for the rest between the 6s hang and the 9s hang.

Personally I rest 5-20 seconds between executing each hang. e.g. Hang 3s, rest 5-10s, hang 6s, rest 10-15s, then once really rested after 15-20s, I execute the 9s hold. One set of 3-6-9 is one set. You rest 5 minutes between each set. You repeat three “3-6-9” ladder sets per hold for a total of 54s of hanging time per hold.

Pros: Because of the volume, you are not likely to overload the fingers with added resitance. Additionally the protocol offers a decent amount of hangboard volume without the exhaustion of a full-length repeater workout.

Cons: It can be difficult and to understand what rest periods you need within a 3-6-9 ladder set (5s, 10s?). Additionally, it is similarly time consuming to the Anderson Brothers workout.

Resources: Logical Progression by Steve Bechtel

Webb Parsons

If you are looking to balance out your strength on each side as well as work on your lock off positioning, this is the protocol for you. This is a more advanced protocol and is a progression to the very advanced practice of one-armed hangs.

The protocol calls for assisted one arm hanging by placing one hand on the hangboard while the other holds onto a rope. Additionally, while finger position is held constant at a half crimp, arm position is varied. The climber will perform the assisted one arm half crimp position with 1. arms fully extended 2. partially bent (~45 degree angle) and completely locked off.

Check out the video below for an explanation of the Webb Parsons Protocol

Pros: Does not require added weight and helps with an muscular imbalances. Additionally trains lock off strength which is not present immediately present in the aforementioned protocols.

Cons: Depending on your gym/setup it might be difficult to find a way to hang a rope. Additionally, it is difficult to measure resistance–though this is not entirely necessary. Takes extra time since you do both sides separately.

Targeted result: balanced strength on both sides of the body, lockoff strength

Resources: Review of the Webb Parsons Program at Climbingstrong.com,
Logical Progression by Steve Bechtel

Hangboarding is a Long Term Investment

These are the four main protocols that I have experienced/experimented with in my time on the hangboard. All of them improved my finger strength without injuring me and all of my data during these sessions was recorded.

All one can do is being consistent with hangboard training and change stimuli when needed. However, it is important to remember that hangboarding is a long-term investment. One of my favorite quotes from Steve Bechtel goes something like this: “The work you do in the gym on Tuesday isn’t going to help you send on Saturday.”

My First Climbing Competition

Winter is training season for climbers in the northeast. For me, training season involves time spent climbing inside, trying hard on plastic and doing a lot of climbing practice. Pushing myself to the absolute limit mentally and physically usually does not happen until the first outdoor trip of the spring.

As any climber knows, training indoors for months on end can leave one with the desire for a change of pace. Craving a challenge and a bit of pressure, I signed up for the competition at my local gym. I enlisted my boyfriend Michael as belayer and coach and set out to do what I had not done before.

Me and my rockstar coach and belayer post-competition.

Competition Format

The competition format was not announced until minutes before the competition actually started. The overall vibe was very casual. This was ideal considering I had never competed before.

Competitors had three hours to climb and the objective was to send as many routes/boulders as you could in order to maximize your score. You could elect to compete in either the bouldering or ropes category. If you were so daring you could also compete in both categories, although there was no competitive distinction for competing in both disciplines.

For bouldering, the objective was to complete five boulders worth as many points as possible. The more difficult the routes, the more points you earned.

For the ropes portion, the objective was the same; however, only your top three routes counted for scoring.

Additionally, the format of the rope competition was a strange combination of sport and top rope. For each category (novice, intermediate, advanced) the highest scoring and most difficult route was a lead only route. Therefore, unless it was the category “lead route” there was really no point in sport climbing.

The number of attempts per route or boulder were tracked for use in the case of a tie. If two people had the same score, but one acquired the points in less attempts, they would be deemed the winner.

Non-Strategic Overachieving

Driven to really test my capacity to climb as hard as possible for three hours, I decided that I wanted to try to place top three in both bouldering and ropes. With this election, I risked spreading myself too thin to place in either category. Despite this, non-strategic overachieving is the way I chose to go.

How I Spent my Time

Before the comp I did a pretty easy warmup that did not involve any climbing–I figured I had three hours of climbing ahead of me and that the climbing specific warmup would happen during the comp.

I did 5 minutes of rowing, 10 minutes of a dynamic warmup, and I warmed up some small, potentially tweaky holds on the hangboard just before the start time.

The Boulders

During the competition I spent the first 45 minutes racking up flashable V4s and V5s on the vertical wall. After this, I headed to another section overhanging boulders and spent a few attempts on some higher-scoring V5s–with little success. The most frustrating point of the competition was almost sending this boulder, and falling while I reach my second hand to the finish hold. This was on attempt number 8.

Lauren Abernathy Gravity Vault Bouldering
Me getting started on problem #37. My almost, top-scoring route.

I wore myself out and racked up somewhat dismal resume of “top 5” boulders for the intermediate category. I decided it was time to pack it in and head to the ropes.

The Ropes

After bouldering at my limit for an hour, the routes felt nice and sustained; however fatigue set in more quickly than I had hoped.

The nerves were evident on the ropes. After 2-3 almost ascents on each of the highest scoring intermediate routes, I actually failed to qualify as a competitor in the ropes competition.

Essentially, I flashed two routes in the category and proceeded to fall off of the last moves of three different high-scoring routes for the last hour of the comp.

The risk of spreading myself too thin had materialized in full.

Overcaffeinating

At 4:00 p.m., I still felt the effects of my morning cup of coffee. I then mixed myself some Gnarly Nutrition BCAAs to drink during the comp–not considering that these also contain caffeine.

Coffee typos
Here’s a picture of an inspiring mug from a diner in PA. Unrelated to the comp, but I love a good spelling error.

By the time I started the ropes section, I was completely overstoked on caffeine and adrenaline. My hands shook, I climbed spastically, and I became more and more frustrated as I popped off the top moves of every route I tried for an hour.

My boyfriend, belayer, and coach du Jour, Michael, begged me to slow down and take deep breaths before each attempt. It was pretty hilarious actually. He literally tried to hold me still, but I could hardly close my eyes for more than 15 seconds before I got bored an started looking at the routes again. Between the nerves and the caffeine I was suffering from caffeine-induced ADHD.

Under Pressure

Frankly, after getting so close to topping a high-scoring V5 and falling, my attitude shifted from confidence to concern and then down-right panic. My ability to keep it cool and climb smoothly for the last hour completely crumbled.

The negative self-talk was rampant. My internal emotional state was way to over-stressed for someone competing in a casual local gym comp.

I placed a lot of pressure on myself to do well and I was not living up to my personal expectations.

The big question in the back of my head was “if you train this much, then why are you sucking so bad?” –Not the most encouraging thing to say to yourself.

I did not focus well and I felt pretty shut down after failing repeatedly on the ropes and the boulders.

Overall, my mental state in high-stress situations could use some work.

But was it fun?

Of course! I love a day of thrashing myself and the setting was a total blast on the boulders. Having a performance-based day of climbing was also really nice since the past few months have been “training, training, training.”

Additionally, it was pretty fun to climb with people I have never met before and to cheer everyone on. I also did the comp with a few friends and despite my distressed internals, they kept me laughing and joking for the whole competition–even though I was a little stressed out.

The Results

Before results were announced, my friend Mel and I decided that we were really tired, sick of falling, and we needed to drink some beer after all of this.

We planned to leave before the awards ceremony, but we were advised to stick around. I am definitely glad we did.

Me and my pal Mel celebrating our wins by showing off the comp swag.

Despite spending literally half of the competition on ropes (and subsequently not qualifying) I still somehow got 2nd place overall for women’s bouldering. It felt pretty good to claim a title.

Mel ended up getting first place in intermediate ropes. In short, our pity party of two actually came away with some prizes.

Of course, we headed over to the bar next door to do what climbers do after a long day of climbing: have a beer and rehash the day’s glories and failures.

The competition was a test, an architecture to bring out some “try hard”, and a good way to facilitate a high-pressure climbing situation–or at least higher pressure than the usual gym session.

Did I do as well as I wanted to? No! But I am more than ready to try again–with more strategy and less caffeine next time.

Thanks to the staff and community at the Gravity Vault in Hoboken for putting on a fun event. I am very glad I participated!

Winning the Head Games: Climbing with Anxiety

“You’re an adrenaline junkie.” I’ve heard it. You’ve heard it. Your aunt says it to you when you bring up your latest adventure. It is often said and, I believe, seldom true.

Deep water solo Mallorca Lauren Abernathy

Me downclimbing to the start of a route on my deep water solo trip to Mallorca, Spain.
Photo by Adam Pernikar.
Lauren Abernathy Backflip skiing

Me backflipping a rock booter after getting heartily amped up by friends and onlookers in Lake Louise, BC. Photo by Tim Spanagel.

I am not an Adrenaline Junkie

For me this label of “adrenaline junkie” is not quite right. Personally, I do not seek out an adrenaline rush, but it happens to be the byproduct of the activities I find most enjoyable. The truth is, for me at least, the fear and anxiety are not desirable at all. These are emotions that I deal with fairly regularly—on an almost daily basis, actually–and in situations that do not traditionally merit panic at all.

Lauren Abernathy Deep Water Solo Mallorca

Me fighting the head games as I progressed upwards on a deep water solo route in Mallorca, Spain. Photo by Adam Pernikar.

Like many individuals, I suffer from generalized anxiety disorder. Things that are categorized as mundane for others have sent me into panic attacks and have left me near-catatonic states. A particularly interesting incident of this occurred the night before a job interview a few years back.

Don’t Panic, it’s just a Parking Garage

The company had paid for a rental car and a nice hotel for me to stay in for my travels to the on site interview. I was so overcome with anxiety that I could not park the car. Sitting in the middle of the garage at midnight, I was bawling my eyes out and hyperventilating. I was too afraid to park the Jeep Grand Cherokee in one of the tiny parking spots available to me. Eventually, I was able to squeeze the car in somewhere, but between the interview anxiety and coming down from the panic attack, I barely slept at all that night.

For some people parking a rental car in a parking garage is hardly memorable. For me, it can mean an evening destroyed and a good night’s sleep ruined. It can be a terrible, shameful memory for years to come. This might sound pretty crazy, especially to someone without anxiety. I feel pretty nuts even describing this situation, but it is what it is.

Crazy Enough to Keep Climbing

So imagine this same individual who can barely handle parking a nice car in a parking garage and put them 10 feet above the bolt on the sharp end. Let’s put them one hundred feet up a rock face and see how they manage.

If a parking garage can cause me to have a panic attack, then it seems like I’ve picked a pretty ridiculous pastime, don’t you think?

I agree. It’s crazy, but climbing is a sport I’ve fallen in love with and I do not plan to let a bit of generalized anxiety disorder keep me from a good time. I want everyone to know that any fears of heights, falling, whatever it is, can be resolved. If you are afraid now, you can fix it. I have come a long way since I started climbing and you certainly can too.

Lauren Abernathy Rumney NH

Me getting introspective on a break from working a project in Rumney, NH. The crowds were really getting in my head that day.

The “Personal Cry Line”

Alpine environments have what is referred to as a tree line. This is a height at which trees are no longer able to grow. I used to have what I referred to as a “personal cry line” a height at which the tears would start flowing. No matter the style–top rope or sport or whatever, at about 80 feet off the deck you could almost guarantee that I was on the wall crying. It did not matter how hard the route, what the weather was like, or how safe I truly was. Once I was too high up, I was in a silent, tearful, private hell.

Why would you keep doing that to yourself? Do you enjoy emotional turmoil? Isn’t this supposed to be for fun?

Well yeah. But like I said before, I’m not an adrenaline junkie. I just like a challenge. I think I kept climbing and pushing myself because this fear was something to concur. Also, I could see tons of people around me having a normal, fun time on the wall—taking whips and everything!

Me enjoying an upward whipper on a project in the Red this past season. Photo by Tim Spanagel.

It gets better

I wish I could say that now because of some intense meditation program I’m 100% better and I’m basically a monk now and climbing never gets scary anymore (see my face above), but that isn’t true. Climbing is fun, but it is still a scary sport.

I think I had a major breakthrough when I spent two weeks straight sport climbing in Rodellar, Spain. What really did it was just continually getting back on the horse. I had a few freak outs on that trip, but taking falls every day and continually being exposed to the kind of heights that I found so scary was critical to diminishing my fears.

Lauren Abernathy Rodellar Climbing
Me working my project on the last day of my trip to Spain. I fell so many times, but I bagged the send before I left. It was my second 11a ever.

It is definitely not easy, but I think any time you want to shy away from a route, or “just top rope it”, you actually need to go ahead and lead it. You have to face your fears and maybe some day the fears will go away, or at least become way more manageable.

Practical Tips to Help your Head Game

Here are a few specific things that I have done to help me get over my mental hump in climbing.

  1. Take warmup falls on lead in the gym. I take super small falls to get used to the sensation. Somtimes I make myself whip. I also made it a point to climb until failure in the gym sometimes—this isn’t really training advice as constantly redlining isn’t helpful, but the idea still stands. You need to get good at “going for it” in the gym and falling so that you can take this comfort outside with you.
  2. Practicing clipping on the ground. I noticed that whenever I didn’t quickly get the clip in, it would escalate my nervousness when climbing. If this is something you suffer with as well, practice clipping smoothly while hanging out at the crag (on the ground, of course). Being more efficient at clipping will help your climbing and your mental game too.
  3. Pre-climb mantras. Sometimes I pick a phase to repeat in my head to clear my thoughts before I start climbing. I’ll repeat phrases like “I trained for this and I can do it.” Or “You know what to do.” Or even simple things like “being above bolt is fun”. I’ve learned to consciously choose to relax and focus to avoid letting my head get carried away.
  4. If you can top rope it, you can lead it. So hop on the sharp end and start clipping.

Me enjoying my day out in Rumney, NH.
I took whips all day on my project this fall and didn’t panic or cry once.

You Can Win the Head Games Too

Over my time as a climber I have progressed from top rope panic attacks to taking surprise whips and laughing it off. Climbing with anxiety may take a little extra effort. Some people with anxiety may have an added challenge when taking the sharp end of the rope. But the confidence that comes with conquering fears on a cliff face are impactful. Now, when I’m faced with a parking garage I can remind myself “hey, you can do this. If you can whip 20 feet on lead and laugh about it, you can park this car too.”

A Better Way to Train your Abs

I see a lot of climbers in the gym doing long, horrible looking ab workouts. I saw a guy the other day do flutter kicks for what seemed like five minutes straight. As for me, I train strength specifically once a week and I do one ab-specific exercise during that session. Three sets, that’s itThe result: since August of last year I have gone from being able to barely get my feet to 45 degrees to being able to do a legitimate hanging leg raise. Also, I’ve noticed that my feet are cutting way less while I’m climbing. Skill practice helps, but I bet having strong abs isn’t hurting.
The best part though? No flutter kicks or crunches required.

Lauren Abernathy Hanging Leg Raise
Took a long time, but finally progressed to being able to do a legit hanging leg raise.

High Reps Are Not Helping You

After hearing the name tossed around in different arenas-from weightlifting to climbing, I decided it was high time I launch my own research of Pavel Tsatsouline.

Pavel Tsatsouline is famous for being the “Father of the Kettlebell”. However, he has done much more than just introduce the kettle bell to the West. He is a former Soviet Special Forces, and has implemented strength programs for high end Military teams ranging from the U.S. Marine Corps., Navy Seals and even the Secret Service. He holds a Sports Science degree and has authored many books including Hardstyle Abs on which this post is mainly based.

The mission statement of Hardstyle Abs is quite simple: “an extraordinarily strong and developed ‘six pack'”. It is no coincidence that the first substantive chapter of the book is titled “Why High Reps Have Failed You”. High rep, high variety exercises do not produce the kind of strong abs you are after.

“The burn you feel from high reps is from lactate build up and does absolutely nothing for toning up your muscles.” – Pavel Tsatsouline, Hardstyle Abs

3-5 Sets of 3-5 Reps

“As for training your abdomen, there are many different ways…. you have to keep the repetitions to 5 reps and under. Any more than 5 reps is bodybuilding. You need to make a focus on tension/contraction instead of on repetitions.”  
– Pavel Tsatsouline, Tim Ferris Episode 55

Research and practical experience shows that training in low repetitions generally increases muscle strength without causing hypertrophy (muscle growth). This is why Pavel says “anything more than 5 reps is bodybuilding.”

Without getting too far into the weeds of physiology/sports science , you can make strength gains neurologically without actually increasing muscle mass. As many trainers explain this phenomenon–it is like having a four cylinder engine and learning to fire all four instead of just two (this analogy was used by Pavel earlier on in his interview with Tim Ferriss).

For climbing, UFC fighting, power lifting, etc. the athlete’s power to weight ratio is of interest–so if you can gain strength without gaining mass, this is hugely advantageous. Here are the top two reasons to train your abs this way.

  1. Having strong abs without actually gaining muscle is a useful climbing adaptation.
  2. Saving time on your ab workout means less time doing crunches and more time climbing.

Three Exercises to Train Your Abs

According to Pavel, the method of obtaining as Pavel puts it “an extraordinarily strong and developed six pack” is essentially broken up into three parts. They are breathing, sit ups, and the hanging leg raise. Pavel has also mentioned doing very short, intense planks so I will discuss those as well.

The first step, perhaps to the chagrin of the eager exerciser is a breathing technique derived from Martial Arts. I am not going to begin to try to explain it so watch this video. The breathing technique is integrated into both sit ups, hanging leg raises, and might help you keep your midsection tight on the crux of your project.

Breathing techniques for engaged abdominals:

Check out Pavel’s video below.

https://www.youtube.com/watch?v=hQ8BDuZuVgo

1. “Hard Style” Sit Ups

So after you’ve mastered breathing, pelvic alignment, etc. (seriously watch the video) you can move on to what Pavel calls Hardstyle Sit-ups. Ideally, you either have a partner or you have a specialized piece of equipment for just this application. Personally, I do not want to count on having a partner available and I my climbing gym does not have a “Pavelizer”. So I am going to demonstrate option #3 which is to tie a resistance band to a raised surface or a door knob like so.

Lauren Abernathy - Hard Style Sit Up
Me using a resistance band to do some of the most torturous sit ups of my life.

Hard Style Sit-Ups: Procedure

I have tried these. In my first attempts, I found doing two reps correctly to be pretty difficult.

Lauren Abernathy Hard Style situp
Me laughing at how just two of these “perfect situps” are extremely tough!
  1. Set up your form of resistance (person with towel, or resistance band) at a 90 degree angle from your calves
  2. Start at the top of a sit up. Two small hisses and a final, larger one to fully engage your abs.
  3. Lean back slowly, sipping in air as you go. Keep your back straight and pelvis tilted forward and engaged.
  4. Come back up to start, maintaining a straight back.
  5. Repeat 3-5 times (or two times). Rest 3-5 minutes between sets.

This “hard style sit up” is the basis for the mother of all ab exercises, the Hanging Leg Raise.

2. A Proper Hanging Leg Raise

Doing a hanging leg raise is a BIG topic and a big goal. Mine is definitely getting there but it sure isn’t perfect.

https://www.youtube.com/watch?v=F9c3kOXAfcA

I would definitely check out the above video, but in short, here are the guidelines to a perfect hanging leg raise:

  • Arms are straight
  • Legs are straight
  • Starts from a dead hang, does not involve momentum
  • Shins/feet touch the bar.
  • Use narrow grip on the bar–thumbs almost touching
  • Triceps should be engaged.
  • Do not let your lower back arch

Here are examples of all of my faults/ common mistakes. It’s a work in progress!

Here is a picture of the top of one rep. Legs could be a little straighter, but good form is mostly evident here.

Lauren Abernathy Hanging Leg Raise
Looking forward, straight arms, feet are at the bar, back is not arched.

If you are already a practicer of the hanging leg raise. Pavel recommends doing–you guessed it, 3-5 sets of 3-5 reps with 3-5 minutes of rest in between. For maximum speed of results he recommends doing this 3 times per week. He also notes that you should not go to failure on these. Do as many as you can intensely and well and then stop.

3. Intense Planking 

No. Not this kind.

I love the internet.

Another recommendation Pavel gives in his interview with Tim Ferriss is instead of performing a plank for an extended period of time (e.g. the typical 60s-120s) you should squeeze everything so intensely that you cannot go on after about 10 seconds. of plank is commonly referred to as the RKC plank.

Pavel presents some impressive data showing that doing planks in this manor is significantly more effective in activating your core than planks done in the traditional manor. Data was collected at a kettle bell instructor course by physiologist Bret Contreras with electromyography (EMG) measurements. He compared the peak activation of the lower rectus abdominus (RA), internal oblique, and external oblique in the traditional plank and the “Pavulized” RKC version. Results summarized below.

  • Lower RA contracted more than three times more intensely in the RKC plank than the traditional plank.
  • Internal obliques contracted more than two times more intensely than the traditional version.
  • External obliques contracted almost four times as intensely in the RKC plank than the traditional plank.

The RKC plank is an elegant time-saving solution. You get at least twice the intensity in your abs for less than half the time. And the exercise is gloriously portable as well–all you need is yourself!

Program Design Tips

Depending on how much ab training you do already, this may seem like you’re either about to save time or you’re about to spend a lot more time on your abs. I know it can be super tough to fit it all in.

Recommendations from Pavel in Hardstyle Abs:

  • Train your abs 3x per week
  • Do not train your abs before heavy lifting or when tired
  • “Treat your training session as ‘practice’ not a ‘workout’. ” Pavel means to say that you should not be totally exhausting yourself, you should be practicing to improve at the movements.
  • “Alternate two weeks of Hardstyle sit-ups and two weeks of leg raises (block training).”
  • Do not train to failure.
  • For whatever exercises you do, make sure to do a “total of 10-25 reps per session”.
  • CLIMBER RECOMMENDATION: Personally, I hangboard and stretch during the 3-5 minute rest periods. Pavel recommends that during rest periods, you can stretch or do “unrelated exercises like calf raises.”
  • Yearly planning: Pavel recommends following this regimen twice a year for 8-12 weeks and “in the interim: heavy lifting”.
    • It seems like the ideal time to train your abs might be as part of a twice-yearly strength phase. This seems like it might be aggressive and hard to maintain during projecting season. but to each their own!
Lauren Abernathy Hangboarding
Hangboarding (half-crimp on a 15mm edge) immediately after a stretch and a set of hanging leg raises.

Personal Takeaways

Pesonally, I train strength once per week. During thing, I lift heavy and during the rest periods of intense exercise (such as deadlifts or hanging leg raises) I hangboard and stretch a la Logical Progression by Steve Bechtel.

After diving deep into Pavul’s precription for strong abs, I am considering adding a session of ab work/stretching after endurance days as well. There is potential to do some abs in the morning before heading off to work. It may be possible to do core in separate session (AM vs. evening) from climbing, this is also recommended.

In the big picture I am more focused on being a good climber than having insanely strong abs (although these are not mutually exclusive).

Lauren Abernathy deep water solo cala barques Mallorca
Doing tough exercises is the price you pay to be able send gorgeous routes on stunning cliff faces. This is the real reason for training.

My one ab exercise per week in conjunction with deadlifting has yielded great results. I may add more ab workouts as my training goes away from more limit boulder/strength and gears toward endurance. I will certainly keep you posted. Pavel does have me stoked on getting me some world-class “abbies”.

In any case, I hope that if you are a crunch-doing, bicycling, 5-minute plank kind of person that you now know that there’s a better way to go. It is my greatest wish that you stop doing high reps and start getting your “extraordinarily strong and developed six pack”.

So, may you get yourself some strong abs so that you can truly climb whatever inspires you.

Route Pyramids: Practical Application and the Quest to Climb Harder Grades

When I picked up a copy of How to Climb 5.12, I  found an extraordinarily fun worksheet in the back of the book. Its a pyramid shaped chart you fill out with all the routes you have done at certain grades. It is also a good place to give yourself a gold star for your latest redpoint. See below for a representation of a route pyramid as someone works up to their first 5.11a (applies to all other grades as well).

 The concept of the route pyramid is simple. Build up a good base of routes at one grade before moving onto the next. Explicitly, a base of eight routes at the a/b level (or 5.8 in the case of your first 10a), 4 routes at the c level, and two routes at the d level before reaching whatever X.a you are looking to send.

This is great advice and in 2018 I didn’t follow it at all. The route pyramid is not law, but based on my experience this season, my lacking adherence to it has been strongly associated to the predicted outcome from Eric Horst.

Eric, if you’re for some reason reading this, you can say “I told you so.”

Let’s break down a couple of situations in which I learned about the value of the route pyramid. I’m going to elaborate on my mistakes, because dear god, don’t repeat them if you can avoid it.  

Example 1: Time well spent or time well wasted?

Eager and confident that I could bag my first 12a in the fall, I went full force into projecting Orangahang in Rumney, New Hampshire. During that time, I clung to this line written in How to Climb 5.12.

Avoid getting involved in projects more than one number grade above your onsight level – Eric Horst

For reference, this is what my route pyramid looked like prior to working on Orangahang:

I had a lot of two-try 11a sends, and an 11a flash under my belt. Not quite an 11a onsight. So per the advice of Eric Horst I was an extremely borderline case of having any business trying to redpoint Orangahang–a full number grade harder than my almost 11a onsight.

Results: Over three weekends and more than 15 total attempts, I did not send this route. I whittled it down to a couple moderately satisfying one hangs, sorted out the beta, but still no send. The pyramid prevailed.

Lauren Abernathy - Rumney NH
The first weekend I spent on Orangahang.

I did learn quite a bit about the process of projecting, but I can’t help but think I would have gained more from climbing some high 5.11s and saving myself the frustration and discouragement that came from failing on this route so many times. Fall in Rumney doesn’t last long, and I spent essentially all of it working one route.

Lauren Abernathy Orange Crush Rumney NH
Staying positive despite epic amounts of failure and lots of bloody fingers.

Verdict: My route pyramid showed I was 
 not really ready to start working a 5.12a. 
My results were as such. 

Example 2: Close enough?

Having headed home without a send from the last reasonable weekend in Rumney, I was off to Mallorca where I bagged another 11b and my first 11d. So then my route pyramid looked like this. Still no 11c on the roster though.

Lauren Abernathy Rich Bitch Mallorca
Me on my send-go of Rich Bitch in Mallorca. This was, my first 5.11d.

I had three days for a Red River Gorge trip and a tick list that involved some high 11s and a couple “this route will really suit me” 12as, I barged into my former home crag ready for more action.

It comes to no surprise that with a solid 5.11a/b foundation, Banshee 5.11c went down easily in two attempts.

Lauren Abernathy Banshee Red River Gorge
Me on my first attempt on Banshee. I one-hung it right from the start.

On the second day of our trip, I spent an entire day on Beattyville Pipeline, 12a. This route was selected because it suits me and it is a style I prefer.

Results: I racked up seven attempts in one day. The first few burns were mostly for working beta, then I moved into redpoint attempts. My final attempt that day left me at an ascent involving one fall, reaching the finish hold and falling before clipping the anchors. Close, but no cigar. Maybe if I had another day I could have done it. Maybe not.

Lauren Abernathy - Red River Gorge KY
Quintessential crux whip on Beattyville Pipeline. This move always got me.

Verdict: Closer, better prepared, but still no 12a. Projects started with an incomplete base 
of routes were still out of my reach.

The state of the route pyramid directly correlated to my rate of success on whatever route I was working on. Solid base of 11a/b lead to an easy send of 11c and 11d. Minimal base of 11c/11d–still no 12a.

Key Points

So what can we learn from my personal experimentation this year? Here are a few key takeaways.

You don’t have to follow the pyramid exactly. You can skip from 11a to 11c because you feel moved to try it.
Climbing is fun, it is not calculus. 

Trying to skip grades or move too fast through the grades is potentially very unproductive.

Your ego has the potential to get in the way of you getting better at climbing. Doing three 10cs really well in 1-2 tries is better (and feels better) than slapping around for eternity on an 11b that you are not yet ready for.

Future Applications

So now what? This is what my route pyramid looks like at the end of 2018.

Using myself as a case study, it is prudent for me to add more 11c and 11d routes to my resume. My strategy at the beginning of next season is to fill out the rest of this chart. Then, I plan to continue on to tackling my first 5.12a.

In summary, I believe following the route pyramid as a guideline is a wise, and time efficient decision to make as a climber.

I think it’s wise to ask yourself every now and again: “What does my route pyramid look like and where do I think I can take it from here?”

Further Reading on Route Pyramids

http://www.powercompanyclimbing.com/blog/2010/08/great-pyramids.html

Climbing Goals for 2019 from around the U.S.

I asked climbers from all over everywhere USA to submit your climbing goals for 2019 and received fifteen submissions from climbers of different ages and skill levels. I am very excited to share what these fifteen climbers have cooking up in 2019.

Mel and Ella Gravity Vault
This is mother-daughter power duo Mel and Ella from my local gym. The both kick some major butt!
Some couples goals from my buddies Nick and Kira out of Colorado!
Nick demonstrating that he really is ready to sink his teeth into training really hard next year.
The 2019 goals of Scott Gilroy–fellow Jersey boy, goofball and all-around crusher.
Scott Gilroy. This is the man who eats 5.13 for breakfast and also thinks he should wear more spandex doing it. Pictured above with his trusty sidekick, Reilly.
Mike Goals
This is my boyfriend Mike who takes nothing seriously except for maybe the routes he wants to take down next year. I am excited to head back to the Red and keep training with him, even though he won’t smile for a damn picture.
Lauren Abernathy 2019 Climbing Goals
I’m going for hardest redpoint this year, taking it from 11d to 12a and beyond. I want to do a lot of 12s too to get a solid foundation .With trips planned to Wyoming, Kentucky, Spain and the home crag of Rumney, NH, I’m psyched on climbing a diversity of 5.12 routes!
This is Jess from NJ. She and Scott are a power climbing couple. Jess has got her eye on some 5.12 volume and a pretty nasty tall V7 in the Gunks!
Adams Goals
Adam is an ambitious climber. His first climbing experience outside was deep water soloing in Mallorca–which is a pretty rowdy thing to do. Raddest panda I know.
This is Mike from California and here are the 2019 goals he submitted to me via email!
– Finish climbing all of the 5.12s in Malibu Creek (He’s done 18/25!)
– Do two 5.13s
– Boulder V9 or harder
This is Alisha from CA. I met her on a trip to Mallorca and she’s a super graceful climber! Wishing her well as she takes on knee surgery, but I know she will come back super strong and bag that 12c!
Mel Goals
Mel is headed to South Africa this year and he’s got an eye on a pretty sick boulder!
Nicole Goals
This is Nicole. She’s an Ohio buddy and a pretty rad lady looking to smash some V5 outdoors this year.
Mickey Goals
Mickey coaches the kids team at the Gravity Vault. When he isn’t teaching the little guys & gals to smash boulders, he’s doing it himself.
Steph Goals
Steph’s doing some life reorganization so she can go climbing more in 2019. Loving that measurable goal of an average of 3x per week. Steph crushes by the way, psyched to see her at the gym more often.
Mike D Goals
Mike is another valiant Gravity Vault kids team parent putting in time at the gym. His goal is to be injury free, which is probably the most practical goal on this list.

Thanks everyone for your submissions and for sharing what you are trying to accomplish this year. I am inspired by all of the motivated peolple I have the pleasure of interacting with.

If you have a goal and you would like to be featured in this post as well, please send me a picture of you holding up a legible sign with your 2019 goals. I am more than happy to add you!

Please send all photos to senderellastory@gmail.com

5 Reasons You Should Start Climbing in 2019

Why not make trying something new your goal for 2019? If you’re looking for a new hobby that will be amazing for nearly every facet of your existence, look no further than the great sport of rock climbing. Here are five reasons that climbing should be your new lifestyle choice in 2019.

1. Climbing is a fun way to get fit!

If you’ve had trouble in the past getting yourself into physical activity, it might be because a lot of physical activities suck. Running can be boring, lifting can be hard to do (especially if your local crunch fitness gets crowded in the evenings) and let’s be real, Hot Power Vinyasa Yoga in a 90 degree studio might make you want to puke.

Figuring out how to climb on a roof life a spider monkey is more interesting than running.

Climbing is an awesome workout. It helps you to build muscle, it is goal-oriented, and it is mentally involved so you don’t get bored while you do it. When you climb, you are trying to finish the route—which is a little more interesting than a bunch of push-ups.

2. You will meet new people

This year I moved from Ohio to New Jersey. Upon my arrival I had a handful of friends at my company, one buddy from college, and that’s about it. Want to know where I made friends first? The climbing gym. The climbing community at large is friendly, diverse, and in most cases extravagantly welcoming. If you want to make new friends, a climbing gym is a great place to start.

Me and my new friend Mel out on a day of bouldering at the Gunks a few weeks after we met at the local climbing gym in Hoboken. (My boyfriend Mike came adventuring too, but he’s behind the lens.)
Me on a trip where I didn’t know anyone except the head guide and my friend that came with me. We met so many new people and they were all so cool.

3. Getting out of your comfort zone is really important

Afraid of heights? Don’t like exercise? Scared to try something new? If you answered yes to any of those then you should make 2019 the year you conquer that limitation!

I was very afraid of heights when I started climbing. I have been seen crying on top rope on a thirty foot tall gym wall. CRYING. I’ve had to work on my fear of heights and I have mostly gotten over it. Now I take big whips and climb ropeless above the sea! You have to start somewhere and you have to get out of your comfort zone–or you’re going to miss out on the best things in life. Seriously.

Lauren Abernathy - Red River Gorge KY
Me taking a big fall at the Red River Gorge in Kentucky.
Lauren Abernathy Porto Colom
Me reaching for my next hold a good bit above the water in Mallorca, Spain.

4. You might be motivated to eat better

I used to make nutritional resolutions all the time before I started climbing. I have a horrible sweet tooth so I would make goals like “try to only eat one sweet thing a day”, “no processed sugars on weekdays” and on and on. I was never really motivated to keep up with this because honestly feeling like I look good in a bikini isn’t really enough motivation for me to eat better. The desire to climb hard is way more motivating. If you fuel your body well, you climb better. My eating resolutions stuck a lot better once I got a real source of motivation. Eat better, climb harder. Simple as that.

5. You will explore new places outside and have fun with your friends!

Becoming a climber is a great way to get yourself outside with your friends. Instead of hitting the bar on the weekends, you’ll spend Saturday night sitting around a campfire after an awesome day out with your buddies. It doesn’t get much better than that. Quality time spent outdoors with friends and loved ones is priceless. Here are some of the cool places that climbing has taken me in just the past year and a half.

Red River Gorge Climbers
Red River Gorge, KY
Lauren Abernathy Rumney NH
Rumney, NH
Cala Barques Mallorca
Mallorca, Spain
Miller Fork Recreational Preserve
I used to basically live at the Red River Gorge with these guys on weekends.
Senderella story CO
Evergreen, CO with friends from college.
Red Rock Nevada
Red Rock, Nevada

Climbing changed my life in so many ways. I cannot recommend it enough and it is never too late to start. So what are you waiting for!? 2019 is the year you start climbing, so grab a friend or two and get out there!

Travel Friendly Training: 2 workouts you can do today with minimal or no equipment

According to U.S. News, a record-breaking 112 million Americans are expected to travel for the Holidays. If you are like me, Christmas means piling presents, a suitcase, and maybe some local drafts in the car and hitting the road to head back to wherever family is.

It also means trying to figure out how to squeeze a workout in between the family functions and the consumption of one or two or ten of Aunt Jenny’s cookies.

If I am driving to whatever family/friends I am visiting and I know they don’t have any home gym options, nothing beats a portable, door frame pull-up bar. So if you have access to that, great! If not, no worries there are other ways to get strong without it. I love to get a good workout in before the holiday family mayhem starts, so if you are like me, take a look some of these workout options!

Workout #1: requires pull-up bar

lauren abernathy pull up
Santa hat added for festive effect.

I like doing what is known as a superset. You pair two exercises together, do them immediately after each other and then rest for a period after you have done both exercises. The workout below has three supersets of exercises and a bonus round.

Additionally, before getting into it any physical activity, I always to a 5 minute dynamic warmup of some sort. (jumping jacks, high knees, shoulder swings, etc. After that, you are good to get into the workout. See circuit below.

Explanations and Modifications

  • If you can’t quite do a pull-up/chin up (which is totally fine, you will get there!), I used to modify by either putting a foot on the back of a chair or tying resistance bands to the pull-up bar and put one or more feet in the band.
  • If normal pull-ups are too easy, you can always go the extra mile by bringing weights, a weight pin, a carrabiner and your climbing harness with you (I managed to squeeze in some very hungover weighted pull-ups when I was a music festival this past May. My friends on the trip were amazed at the motivation.)
  • Side plank can be done either on your hand or on you elbow–whatever works for you!
  • Hanging leg raises can be modified by doing hanging knee raises instead.
  • Yes. a Burpee pull-up is actually jumping up, doing a pull-up, coming back down, jumping your feet back into a plank, doing a push-up and jumping back up to the pull-up bar. If it sounds awful it’s because it is. Here’s a video of it
https://www.youtube.com/watch?v=jVzrLDIRqnE

Workout #2: No equipment

Part 1: Upper body (follow the fitness blender video)

Part 2: Legs (mini leg blasters)

If you want to hit the legs as well, do some mini leg blasters.
I still hold fast to my love of leg blasters as a useful way to spend 15 minutes and DESTROY YOUR LEGS without any equipment. (Especially if you are interested in ways to train for skiing.)

Try to do 10 mini leg blasters (see the circuit below) with 30 seconds of rest in-between. Credit to backcountry.com for their article on this leg workout that always has me ready to go for ski season!

mini leg blaster
Breakdown of the mini leg blaster.

So there you have it. Two workouts requiring minimal or no equipment that can help you break a sweat and feel like you’re still contributing to your overall fitness, even if you aren’t at home training on your usual wall.

Happy training!

Senderella