FrauSein am Berg | Experience courage, self-confidence and community on the mountain

• Procedure and meeting place

  • Meeting place

    08:00 am, Erstfeld railway station

    We meet at 08:00 at Erstfeld railway station. From there we take the Alpentaxi or carpool up to the Bodenberg.

    You can get here by car or public transport.

  • Day 1 - Welcome, start of the course and ascent to the hut

    100 Hm

    3h

    We take time to get to know each other and share our expectations. We then start the three days of the course together.

    We ascend together to the Kröntenhütte. The ascent takes about 3 hours.

  • Day 1 - Trust and kick-off

    The first day of the course is used to get to know the terrain and get to know each other within the group. In easy, well-suited training terrain around the hut, we create a common basis for the three days.

    In addition to refreshing key safety techniques, the focus is on getting to know each other, building trust and creating a space in which personal issues relating to mountaineering can also be addressed.

    Daily destination:
    Harmonisation of safety basics, confidence building and initial discussion of mental issues in mountaineering.

    Course contents

    Technology & Knowledge

    • Efficient movement in the rock
    • Stages of rock stabilisation
    • Stand construction
    • Abseiling technique
    • Introduction and refresher tour planning:
      • 3×3 method
      • Risk check
    • Joint tour planning (evening)

    Mental training & being a woman on the mountain

    • Positioning: Where do I currently stand?
    • Reflection on personal topics in mountain sports
      (e.g. anxiety, insecurity, self-confidence, decision-making)
    • Shared exchange in the group
    • Introduction to basic mental techniques:
      • Perception and self-observation
      • Breath as a tool for calming and focussing
      • Dealing with challenging thoughts
    • Development of individual goals and development priorities for the coming days

    Evening

    • Dinner together

    • Reflection round: First impressions, successes, personal experiences

    •  Tour planning

      • Introduction to the 3×3 method
      • Application of a risk check
      • Joint tour planning for the next day
  • Day 2 - Apply and reflect

    On the second day of the course, the focus is on application in alpine terrain. The technical basics you have learnt are put into practice and consolidated on a simple alpine tour. At the same time, there is a conscious focus on travelling in a women's rope team: personal responsibility, trust, communication and self-awareness play a central role.

    The participants are invited to actively perceive their experience: What feels safe? Where does uncertainty arise? What works well and where do personal challenges and obstacles arise? This self-observation forms the basis for individual learning and further development.

    Daily destination:
    Applying and consolidating technical skills and strengthening self-confidence and personal responsibility in the women's rope team.

    Daily routine

    Application in the field

    • Belaying in the rock
    • Moving in the rock
    • Efficient route finding
    • Moving with ice axe and crampons
    • Abseiling
    • Consciously travelling in a rope team:
      • Communication and trust
      • Realising and making your own decisions
    • Customised:
      • Short moments of reflection en route (What do I perceive?)
      • Observation of own reactions in challenging situations

    After the tour: Reflection & integration

    • Joint reflection on the day:
      • What went well?
      • Where were there uncertainties or challenges?
      • How did I experience myself in the rope team?
    • Exchange in the group
    • Derivation of personal topics and focal points for the third day

    Evening: Tour planning

    • 3×3 tour planning
    • Risk check
    • Expectations and feedback
    • Where do we stand - what is still missing?
  • Day 3 - Application and safety

    On the third day of the course, the focus is once again on applying what we have learnt. On a simple application tour, we gain practical experience in alpine terrain and deepen the technical and mental foundations from the last two days.

    The focus is particularly on being on the move in the women's rope team: trust, communication and independent action are actively practised and reflected upon. At the same time, mental techniques are consciously integrated into movement and decision-making.

    Daily destination:
    Applying and consolidating the technical basics and strengthening confidence, independence and mental competence in the rope team.

    Contents

    Application in the field

    • Realisation of the tour in rope teams with increasing personal responsibility
    • Apply and consolidate:
      • Belaying in the rock
      • Efficient off-road movement
      • Route finding and decision-making processes
    • Consciously travelling as a women's rope team:
      • Trust and communication
      • Taking responsibility and sharing

    Possible mental techniques in practice

    • • Visualisation and movement imagination before key points
      • Directing focus and consciously controlling attention
      • Use of positive self-talk / mantras
      • Thought-stopping techniques for uncertainty
      • Breathing control for calming and stabilisation
      • Activating personal resources in challenging moments
      • Dealing with mistakes and uncertainty as a learning opportunity

    After the application tour, we still have enough time for a final reflection and a feedback session on the three intensive days before we venture downhill together and slowly begin to process what we have experienced.

  • Day 3 - Conclusion

    approx. 16:00, Erstfeld railway station

    We conclude the two course days together.

• Requirements

  • You have some experience on alpine tours and have already attended an alpine touring course.
  • You have mastered lead belaying.
  • You have first experience with ice axe and crampons.
  • Stamina for alpine tours with around 1000m ascent and descent at a leisurely pace (~300m/h).

• Price and services

  • CHF 590.-
  • Small group with 4 - 6 guests per mountain guide.
  • Including planning and realisation with a mountain guide and her travel expenses.
  • Including accommodation costs with half board.
  • Excluding travel expenses, possible train tickets, personal consumption.

• Material and equipment

  • For this tour you need the material from this PDF. We carry our equipment with us the whole time. Only pack the essentials.
  • General material and packing tips we have also put together for you.

Impressions: FrauSein am Berg

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