Follow Five Ten

  • Facebook Page: 48708964129
  • Twitter: 5ten
  • Vimeo: fiveten
  • YouTube: FiveTenTV

The Performance Phase - Hans Christian Montenegro

 
The Performance Phase - Hans Christian Montenegro
 
November 20, 2012 - 
 

I have finished my specific training and now I am in the performance phase. The most important part in this phase is to let muscles restore their new shape because after training, the whole body is tired and performing in this condition is not ideal. But you have to be careful because too much rest can have a negative impact on the results of your training. So, this phase is composed of rest, climbing and maintenance.

Rest:
For the first week, you just have to climb. You can do small climbing sessions (2 hours) and don’t try to overload your body with too many sessions (three climbing sessions a week is good).  After this week, take two days of complete rest.

Climbing:
Now you can start the real performance phase.  You should climb anything that motivates you. Do what your body can do and have fun during these two weeks. Always try to think how hard you trained and about all the exercises you did in your training phase. This can help your mind understand why the body has to perform better now.

Maintenance:
After two weeks without specific training, you have to start the maintenance phase. You have to do finger training, abdominal sessions and some weight exercises. The exercises will depend how strong you feel and what your strengths and weaknesses are. These exercises will help you to be in good shape and keep you nervous system (neuronal spike) active. You can stay in the maintenance phrase for almost a month. After that, I think that you have to take a rest for a least a week and then you can restart a new cycle of training.

Here, you can see some outdoor problems that I did in my performance phase.  Next time I write, I’ll show you some competitions I did during the performance phase.

Thanks for reading and watching!

Hans

 

Popular Stories

World’s Most Dangerous Hikes - Colette McInerney
Colette McInerney
09-19-2014 - 
As a climber I often find myself precariously placed on a variety of...
TEAM NORCO INTL. - 2014 World Cup Finals - Meribel, France - Jill Kintner
09-02-2014 - 
World Cup finals saw a new venue in a small mountain town of...
I am a champion! - Hans Christian Montenegro
09-02-2014 - 
I am a champion! This is the last competitions blog for...
South Africa Part One - Andrew Baldwin
09-04-2014 - 
In the summer of 2013, with no real clue what I was I...