This document is designed to provide further information on how to follow your Lattice training plan using the Crimpd app. Please read the following document to better understand how to use your training plan and make the most out of the sessions included.
Services offered by Lattice Training Ltd and Crimpd LLC involve a risk of injury. It is important that you are aware of what to do upon the onset of a potential injury or injury. In order to uphold the terms of use of any service offered by Lattice Training Ltd and Crimpd LLC you must follow the procedures below. On the onset of injury or potential injury cease all activities associated with the services or products of Lattice Training Ltd.
- Seek medical advice
- Inform the Lattice Training team as soon as possible
- Do not continue to complete any activities associated with the services or products of Lattice Training Ltd until you have received a reply from a member of the Lattice Training coaching team.
1 How the plan works
You can view your complete training plan by selecting the Plan tab on the Training Plan view. Each week of training is represented by one column. Each row represents a specific training session which can be found on the Crimpd app. The number in each column will dictate how many times you will complete a given session that week.
- 1 means that you have 1 session that week
- 2 (or more) means that you have 2 (or more) sessions that should be completed separately within the same week. Avoid completing both sessions on the same day
- 0.5 (or any number less than 1) indicates the session is only to be partially completed. To complete half a session, reduce the total number of sets while keeping all other parameters the same (reps, resistance, duration, etc.). For example, if a full session is 6 sets of 3 reps, a 0.5 session will be 3 sets of 3 reps.
To aide you in tracking your progress, the current week of the plan will be highlighted in blue. For each session that you've completed the background of the session will change colors to highlight completion.
Each week you will be able to view your currently weekly progress by using the 'Week' tab within the Training Plan section of the app. You can view past, current, or future weeks by selecting the left and right arrows of the week title.
2 How to structure your weeks
It is important to schedule the correct training session in the correct order during a given week. As a general rule of thumb, Endurance workouts are the least intense, followed by Power Endurance, and Strength & Power.
| Energy System | Definition |
|---|---|
| Endurance: Regeneration | Low intensity, low level of pump and easy to recover from |
| Endurance: Aerobic Capacity | Mixed intensity or interval training to force quick recovery, low to moderate forearm pump |
| Power Endurance: Aerobic Power | Mid/high intensity, high levels of forearm pump and hard to recover from |
| Power Endurance: Anaerobic Capacity | High intensity, feelings of being powered out and hard to recover from |
| Strength & Power: Bouldering | High/max intensity climbing aiming to develop specific strength and power |
| Strength & Power: Power | Max intensity, campus sessions to develop upper body power and finger strength |
| Strength & Power: Finger Strength | High/max intensity, specific exercises to increase finger strength |
- The lowest intensity sessions can be performed when fatigued
- Higher intensity sessions should always be done first
- Intense fingerboard workouts must always be done when fresh!
- General conditioning is ideally done at the end of sessions with a focus on good form, or on rest days. However, priority is usually placed on the climbing specific sessions.
3 Structuring your week - An Example
Suppose you have a week scheduled with a total of 17 sessions containing:
- 1 x Regeneration
- 4 x Aerobic Capacity
- 2 x Strength & Power
- 10 x Conditioning
| Day | Schedule |
|---|---|
| Monday | Strength & Power x 1 Aerocap x 1 Conditioning x 3 |
| Tuesday | Regeneration x 1 Conditioning x 2 |
| Wednesday | Rest |
| Thursday | Strength & Power x 1 Aerocap x 1 Conditioning x 3 |
| Friday | Rest |
| Saturday | Aerocap x 2 Conditioning x 2 |
| Sunday | Rest |
Alternatively, if a climber was looking to maximize their training while also providing ample time to climb freely indoors or outdoors they may structure their week as such:
| Day | Workouts |
|---|---|
| Monday | Rest |
| Tuesday | Strength & Power x 1 Aerocap x 1 Conditioning x 3 |
| Wednesday | Aerocap x 2 Regen x 1 Conditioning x 4 |
| Thursday | Strength & Power x 1 Aerocap x 1 Conditioning x 3 |
| Friday | Rest |
| Saturday | Open Climbing |
| Sunday | Open Climbing |
4 Frequently Asked Questions
Rest days should be used for recovery in order to make the adaptations you want. Make sure to eat well and stick to lighter physical activities if possible. Rest weeks are relative REST weeks! Just because you don't have lots of training, don't go bonkers and get too tired from doing other things. It is okay to climb for fun a bit more on rest weeks but make sure you don’t over do it.
Each person will have a different schedule to work around. This is why the coaches have provided what session you need to complete within a given week but not when to complete them. Based on your answers the coaches will have provided as much training as your schedule will allow. Please refer to the planning your week page for further guidance.
If you have spare time, great! It is totally fine to add additional climbing into your plan as long as your body is recovering well. We would recommend focussing on skills based practices and climbing at your limit at the start of sessions before structured training, if you have additional time. Alternatively, if you are finding that you cannot fit everything into your schedule, it will be key to reduce the training and focus on the stimulus you need the most to improve. Try reducing several sessions by half (half the sets) to begin with. If this is still too much, eliminate a training session which is less inline with your goal, i.e. AeroCap for someone working towards a bouldering goal.
It's okay - it happens to everyone. A missed workout for a given week will show up as either Red (Not Completed) or Orange (Partially Completed) in your training plan tracking. It is important to note If you choose to make up a workout in a later week the extra completion will be tracked towards your overall plan completion, however it will not show as completed for the skipped week.
We understand that you may wish to climb outside during your training plan. We would like to confirm that you can certainly climb outside during a training cycle on top of your scheduled sessions. If you feel you do not have the time to climb outside as well as training, please follow the rules below:
- If physical gains are your priority = limit outdoor climbing to rest days and rest weeks. Do not push too hard during these sessions and prioritize recovery for training.
- Outdoor climbing is your priority = adapt training. We understand the important skill aspects of climbing outside and maintaining motivation throughout a training cycle. In this circumstance you can either train outside using the same sessions which can be adapted to your local crag or replace training sessions with outdoor climbing.
- Trad climbing or easy sport can replace endurance sessions
- On-sight sport, red-point sport attempts and fast boulder mileage can replace aerobic power sessions.
- Working routes in small sections or hard bouldering can replace strength/power sessions or Ancap sessions
Each Lattice training plan is designed by a coach to create optimal gains in your climbing performance. Training periodization is utilized to provide maximal results by ordering training stimulus to suit your goals. Training plans are also designed around any dates given to the Lattice Training team during your assessment process. These dates include periods of base and peak performances, times when you cannot train as often (working away) and when you are unable to train or climb at all (non-climbing holidays). Once a training plan has been started, we are unable to edit the schedule of training sessions unless in exceptional circumstances. If an unexpected obstacle such as illness or injury arises during the plan which stops you from training and you wish to pause your plan, please contact the team at lite@latticetraining.com. Changes to plans will be based on a case by case basis and may be subject to demand.