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Climbing Bible: Technical, physical and mental training for rock climbing [Pehme köide]

, Translated by , , Foreword by
  • Formaat: Paperback / softback, 352 pages, kõrgus x laius x paksus: 250x200x28 mm, kaal: 1200 g, Action and technique photographs
  • Sari: The Climbing Bible 1
  • Ilmumisaeg: 03-Sep-2020
  • Kirjastus: Vertebrate Publishing Ltd
  • ISBN-10: 1912560704
  • ISBN-13: 9781912560707
Teised raamatud teemal:
Climbing Bible: Technical, physical and mental training for rock climbingSuurem pilt
  • Formaat: Paperback / softback, 352 pages, kõrgus x laius x paksus: 250x200x28 mm, kaal: 1200 g, Action and technique photographs
  • Sari: The Climbing Bible 1
  • Ilmumisaeg: 03-Sep-2020
  • Kirjastus: Vertebrate Publishing Ltd
  • ISBN-10: 1912560704
  • ISBN-13: 9781912560707
Teised raamatud teemal:
Püsilink: https://www.kriso.ee/db/9781912560707.html
Märksõnad:
More and more people around the world are discovering how great climbing is, both indoors and outdoors. The Climbing Bible by internationally renowned climbers and coaches Martin Mobråten and Stian Christophersen is a comprehensive guide to help you train effectively to become a better climber.

The authors have been climbing coaches for a number of years. Based on their own extensive experience and research, this book collates the best European training techniques into one book with information on how to specifically train for the technical, physical and mental performance factors in climbing including endurance, power, motivation, fear of falling, and much more. It also deals with tactics, fingerboarding and finger strength, general training and injury prevention, injuries related to climbing, and training plans.

It is illustrated with 400 technique and action photos, and features stories from top climbers as well as a foreword by climber and bestselling author Jo Nesbø. The Climbing Bible will help and motivate you to improve and develop as a climber and find even more joy in this fantastic sport.

Arvustused

'This book has a fantastic structure, and each chapter develops from the basics to a slightly more advanced perspective. It is a beautiful book, with a clear layout and some great anecdotes throughout. It has incredibly useful information through each chapter, with enough to keep any keen climber busy and to give you ideas to focus on.'  Emma Twyford, Chalkbloc 'This will form the backbone of your climbing and training life. In times of struggle and disillusion youll be able to read back on a new mental cue. When youve tapped out you fingerboard adaptation, theres another protocol. When youre looking for a new technique drill to up your slab climbing game, its there. You used to have to buy all the training books in the climbing store, now you just need one!'  Tom O'Halloran, Vertical Life

The Game, Foreword 11(10)
Jo Nesbo
How to read this book
15(3)
What can history teach us?
18(1)
Play and training
18(3)
Chapter 1 Technique
21(81)
Grip positions
22(8)
Open hond
24(2)
Pinch
26(1)
Holf crimp
27(1)
Crimp
28(1)
Varying grips
29(1)
Footwork
30(6)
Edging
32(1)
Smearing
33(1)
Volumes ond large footholds
33(2)
Climbing shoes
35(1)
The fundamentals
36(11)
Balance and weight distribution
37(4)
Direction of force ond tension
41(2)
Static ond dynamic climbing style
43(4)
Specific techniques
47(31)
Fronting
48(2)
Twisting
50(2)
Flogging
52(2)
Sidepulls, gastons and underclings
54(3)
Layback
57(2)
Louis School of Jamming
59(5)
Climbing on slopers
64(2)
Stemming
66(1)
Manteling
67(1)
Heel hook
68(2)
Toe hook
70(2)
Dyno
72(2)
Pogo
74(1)
Flick, clutch and modern bouldering moves
75(3)
Wall angles and technique
78(9)
Slabs
79(1)
Vertical climbing
80(2)
Overhangs
82(3)
Roofs
85(2)
Technique training
87(15)
Stages of developing technique
88(2)
Lead vs bouldering
90(2)
Clipping the rope
92(2)
Reading routes ond boulder problems
94(2)
Set your own routes and boulder problems
96(2)
Indoors vs outdoors
98(1)
Beta or not?
99(3)
Chapter 2 Physical Training
102(76)
The climbing body
105(1)
Strength
106(1)
Finger strength
107(12)
Deodhangs --
109(2)
Deadhong training methods
111(3)
Interview with Eva Lopez
114(5)
Arm and upper body strength
119(4)
Pull-ups
120(1)
Lock-offs
121(2)
Combining finger, orm ond upper body strength
123(14)
Bouldering
124(5)
Going footless
129(1)
The campus board
130(7)
Core training
137(9)
Foot placement
138(2)
Hanging exercises
140(4)
Front lever
144(2)
Strength training terms
146(2)
Endurance
148(18)
Mental aspects
150(2)
Physical aspects
152(3)
Endurance troining
155(4)
Power endurance training
159(5)
Differing performance factors between boulderers ond lead climbers
164(2)
Mobility
166(12)
Hips
169(4)
Shoulders and upper back
173(5)
Chapter 3 Mental Training
178(28)
Motivation and setting goals
180(2)
Adversity
182(1)
Confidence and inner dialogue
183(2)
Try, foil and fail better!
185(1)
Dare to try
185(1)
Fear of falling
186(3)
Fear of failing
189(1)
Concentration and focus
190(4)
Routines and rituals
194(3)
Stress level and control
197(3)
Visualisation
200(4)
Making a map
204(2)
Chapter 4 Tactics
206(48)
When should I climb?
209(2)
Friction
211(5)
Who should I climb with?
216(3)
How many attempts can I have?
219(1)
Skincare
220(4)
How do I prepare mentally?
224(3)
How do I climb the route and the different sections?
227(1)
How to redpoint a route
228(7)
A Climber's STORY: Magnus vs Neonderthal
235(4)
How to redpoint o boulder problem
239(2)
A Climber's STORY: Stian vs Eurofighter
241(4)
How toon-sight a route
245(1)
How to flash a route or a boulder problem
246(2)
Competition strategies
248(4)
Lead competitions
248(2)
Bouldering competitions
250(2)
Tactical preparations
252(2)
Competition plans
252(1)
Dealing with stress
252(1)
Binoculars, pen and paper
252(2)
Chapter 5 General Training and Injury Prevention
254(46)
General strength training
256(23)
Body weight exercises
258(5)
Suspension training
263(2)
Weight training
265(5)
Load management
270(2)
When the damage is done
272(1)
Acute injuries
272(1)
Chronic injuries
273(2)
What is pain?
275(1)
Pain and injury
276(1)
Pain, sensitisation and loading
277(2)
Common injuries ond ailments
279(14)
Finger injuries
279(5)
Joint pain
284(1)
Elbow pain
285(3)
Shoulder poin
288(3)
Knee injuries
291(2)
Young climbers and their risk of injury
293(2)
A Climber's Story: A climber's worst nightmare
295(5)
Chapter 6 Training plans
300(34)
Periodisation
305(2)
Peaking
307(1)
Training plons
307(1)
Goals, requirements and capacity
308(4)
Long-term plans
312(2)
Periodic plans
314(1)
Short-term plans
315(1)
Interview with Tom Randall
316(6)
Session Plans
322(2)
Total load
324(5)
How to maintain your level when things are hectic
329(2)
A Climber's Story: Climbing during and after pregnancy
331(3)
The joy of climbing 334(9)
The ten commandments of climbing 343(1)
Epilogue 344(2)
Grades 346(1)
Glossary 347(5)
Read more 352
Martin Mobråten has a masters degree in civil engineering, has climbed for over 20 years, been an athlete on the Norwegian national team and is a former Nordic champion in climbing. He has climbed extensively outdoors and has redpointed several routes graded F8c+ and boulder problems up to Font 8c. Martin has coached the Norwegian Climbing Federations youth recruits and many of the stronger juniors in the Trondheim community for the past ten years. Martin works daily with climbing courses, route setting and facilitating climbing both indoors and outdoors. Stian Christophersen is a physiotherapist and coach, has climbed for over 20 years, been an athlete on the national team and was the 2009 Norwegian bouldering champion. He has also climbed extensively outdoors and has first ascents of routes up to F8c and boulder problems up to Font 8b+. Stian is a former national team coach in climbing and is a personal trainer for several of Norways best climbers. He has also been responsible for the Norwegian Climbing Federations education of coaches, and in addition to running his own physiotherapy practice he educates the next generation of coaches at both a national and international level.