Fundamentals Season 2 (Part 3 of 6) — In part 3, we step into the weight room. We cover weight training fundamentals, including the SAID principle, progressive overload, RPE, autoregulation, the big 4, and the rule of 10. We also discuss why we both lift, why climbers should train differently than weight lifters, programming ideas, common mistakes, and more.
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Show Notes:
thenuggetclimbing.com/episodes/fundamentals-s2-part-3
Nuggets:
(00:00:00) – The NUG
(00:01:21) – Why Jesse lifts weights
(00:04:43) – Why I lift weights
(00:06:19) – The safety of weightlifting
(00:07:03) – Low-hanging fruit
(00:08:06) – Jesse’s Tip #1: Learn the basics (the SAID principle, progressive overload, RPE, autoregulation, and a basic understanding of anatomy)
(00:12:36) – How I use RPE, & a big mistake I made early on in my lifting
(00:13:16) – Other forms of RPE
(00:16:11) – A study on reps in reserve (RIR) lifting
(00:16:50) – A basic understanding of anatomy (ExRx.net)
(00:18:20) – Steven’s Tip #1: Train like an athlete in another sport, not like a weight lifter
(00:18:54) – The Big 4 (push, pull, hinge, squat), & an example program
(00:21:56) – The 10 Rep Rule
(00:25:13) – Jesse’s Tip #2: Learn how to modify your training
(00:35:47) – How to progress primary & accessory exercises
(00:37:26) – Why you should start with a compound exercise
(00:38:25) – Steven’s Tip #2: It’s ok to focus on the bare essentials
(00:40:43) – Way too much pulling training
(00:41:30) – Step #1 for new lifters
(00:44:07) – Drew Ruana bench press example
(00:45:42) – Jesse’s Tip #3: Load is more important to pay attention to than form
(00:47:30) – Steven’s Tip #3: Get specific strategically, and only after you build a base
(00:49:42) – Jesse’s Tip #4: You may need to reduce your climbing volume to adapt to your weight training
(00:55:52) – Bonus Tip: Learn about hardstyle training
(00:58:27) – Steven’s Pitfall #1: Doing either too much or too little
(01:01:14) – Jesse’s Pitfall #1: Going ham
(01:01:14) – Bonus Pitfall: Not taking advantage of weight lifting when you’re young
(01:07:12) – You don’t have to go to level ten
(01:08:17) – Overall training load
(01:09:09) – A little bit is still beneficial
(01:11:04) – Steven’s Pitfall #2: Not going heavy enough
(01:15:56) – Jesse’s Pitfall #2: Too specific, too special, or too fancy
(01:18:42) – Steven’s Pitfall #3: Not eating enough protein
(01:22:32) – Jesse’s Pitfall #3: Not learning how to use autoregulation in some fashion
(01:26:02) – Bonus Pitfall: Forcing it
(01:27:57) – Nurturing your practice with weight training
(01:29:26) – Avoid boot camp training
(01:31:46) – Wrap up
