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2/25/2025, 3:34:55 PM
>>224665
End the session before you are completely gassed so you don't dig yourself a recovery hole. Deload week is too long imo just don't overdo it every session and when you need it take 2 rest days instead of 1.
Active recovery, very light or light exercise, is good but you'll really want to prioritize rest. I like to do some light pulling on a decent edge every day, very low intensity just enough to get some blood flowing. Obviously if you feel any pump at all you're overdoing it. Yoga and stretching is beneficial.
Eat clean when you can, use fresh produce, green vegetables, get 1g/kg minimum or better yet 1g/lbs protein every day.
Supplement creatine and whatever vitamins you might be lacking (zinc, potassium, magnesium) but honestly if you eat well you'll really only need to add some vitamin D in the winter.
If your injuries persist then you'll probably need to strengthen those parts of your body. Keep in mind that when something hurts more than 30s after finishing an exercise you need to not do that anymore. Consult a pro. My own experience is that a dynamic warmup and static stretching afterwards helps a ton, in addition to doing specific exercises for your weak or injuryprone bodyparts. Honestly finding a serious climber without any minor injury or ache is probably near impossible anyway.
End the session before you are completely gassed so you don't dig yourself a recovery hole. Deload week is too long imo just don't overdo it every session and when you need it take 2 rest days instead of 1.
Active recovery, very light or light exercise, is good but you'll really want to prioritize rest. I like to do some light pulling on a decent edge every day, very low intensity just enough to get some blood flowing. Obviously if you feel any pump at all you're overdoing it. Yoga and stretching is beneficial.
Eat clean when you can, use fresh produce, green vegetables, get 1g/kg minimum or better yet 1g/lbs protein every day.
Supplement creatine and whatever vitamins you might be lacking (zinc, potassium, magnesium) but honestly if you eat well you'll really only need to add some vitamin D in the winter.
If your injuries persist then you'll probably need to strengthen those parts of your body. Keep in mind that when something hurts more than 30s after finishing an exercise you need to not do that anymore. Consult a pro. My own experience is that a dynamic warmup and static stretching afterwards helps a ton, in addition to doing specific exercises for your weak or injuryprone bodyparts. Honestly finding a serious climber without any minor injury or ache is probably near impossible anyway.
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