Being a woman on the rock | Experience courage, self-confidence and community on the rock

• Procedure and course content

  • Meeting place

    We meet at the railway station. You can get there by car or public transport.

  • Day 1 - Welcome and start of the course

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

  • Day 1 - Trust and kick-off

    The first day is for us to get to know each other, get used to the rock, build confidence in ourselves and in the group and take our first steps in climbing and mental training. We are also happy to work together on your personal development topics.

    Procedure:

    • Arriving at the crag: basic climbing techniques, belaying techniques and brief equipment knowledge
    • Playful exercises on the rock or climbing wall: build confidence in yourself, in the equipment and in the group
    • First climbing exercises: Focus on body awareness and small mental challenges
    • Introduction to mental training: visualisation, positive self-talk, breath control and error acceptance

    Evening

    • Dinner together

    • Reflection round: First impressions, successes, personal experiences

  • Day 1 - Evening: Cooking and savouring together

    After an eventful day in the mountains, we check into our cosy rustico in the middle of nature, surrounded by peace, mountains and a feeling of familiarity and freedom. We prepare dinner together: a wholesome, regional and vegetarian menu, which we cook and enjoy together in a relaxed atmosphere.

    While we chop, sizzle and set the table, what makes this weekend special arises naturally: genuine encounters, dialogue and intimate togetherness. Afterwards, we round off the evening with candlelight, a warm drink or simply a chat - just as it suits us all.

    A quiet, shared conclusion that connects, nourishes and creates space for what the next day may bring.

  • Day 2 - Courage and further development

    On the second and third day, the focus is on fall training. We approach the topic step by step, with everyone only going as far as they feel comfortable. We start by practising toprope falls, and those who want to can slowly approach lead falls later on. We work specifically with breathing, focus and mental techniques to strengthen safety and confidence in your own body.

    We make sure that every participant in her Learning zone and respect individual limits. A day like this can be intense and challenging - that's why time is built in between for relaxed climbing, games or technical exercises to improve your sense of movement and climbing technique and to have fun.

    Procedure:

    • Warm-up & loosening exercises: Preparation for climbing and fall training

    • Step-by-step fall training: toprope falls, optional lead climbing falls, exercises on breathing, focus and mental strength

    • Climbing & technique exercises: In between, playful climbing or technique training to build confidence in your own body

    • Partner exercises and women's rope teams: climbing together, strengthening mutual trust and cohesion

  • Day 2 - Evening: Nutrition, training & exchange

    On the second evening, we cook another simple, nutritious dinner together. Alternatively, if the group feels like it, we can stop off at a local restaurant and round off the day there.

    On this evening, we will also address a topic that often takes up a lot of space in climbing sport, but is nevertheless rarely discussed openly: Nutrition, training and dealing with your own body. Although many women deal with this issue intensively, it is still a taboo subject for many. This is precisely why dialogue in this area is so valuable.

    We create a safe space in which you can share your experiences, questions and challenges if you wish. It often becomes clear in such conversations that many people share similar thoughts, insecurities or topics relating to training, energy supply, coping with everyday life and climbing. Some may be at a different point to the others, but that's where the power lies: supporting each other, learning from each other and realising that you're in the same place. not alone is with these thoughts.

    This evening is designed to strengthen, connect and help promote a healthy and positive relationship with the body, strength and climbing.

  • Day 3 - Deepening, repetition & personal focus

    On the third day, the focus is on ensuring that each participant can continue to work exactly where she sees the greatest potential for herself. We plan the day together the evening before: we look at which topics are particularly important to you, be it fall training, mental aspects, technical input or simply free climbing to consolidate safety and confidence.

    In small groups or as a whole group, we then deepen what you have learnt at your own pace. If you want to get back into fall training, you can repeat this safely and gradually, accompanied by breathing and focus exercises. Others will focus on mental strategies on the wall or work specifically on technique, movement and body awareness.

    The third day offers space for individual wishes, personal successes and growing together. You decide for yourself how intensive or playful you want to organise this final day. The main thing is that you take away something that really strengthens you. At the same time, the open framework encourages dialogue with each other so that valuable connections can be made or deepened.

  • Day 3 - Conclusion

    17:00

    We conclude the three days in a cosy place over a coffee. Together, we review what we have experienced, reflect on our personal progress and exchange experiences. This gives us the opportunity to take away new ideas and make new contacts for the future. You will go home invigorated, inspired and with new connections, and from now on you will look at climbing from a different perspective.

• Venues

  Ticino: We’ll be climbing on the beautiful gneiss in Ticino. It’s just a few minutes’ drive from our self-catering accommodation to the crags. The exact meeting point will be announced in the information email a few days beforehand.

  Toggenburg: We’re enjoying the beautiful limestone cliffs in Toggenburg. From our self-catering accommodation, we can reach the cliffs on foot or in just a few minutes by car. The exact meeting point will be announced in an information email a few days beforehand.

• Requirements

  • You have learnt lead climbing and belaying in the hall and use it regularly.
  • You have climbed outside on rock before and know how to use quickdraws. You are also proficient in threading on the redirectors.
  • Fitness for short climbing tours with a leisurely ascent and descent.
  • You can climb up to the fourth degree in the hall.

• Price and services

  • CHF 890 – 990
  • Small group with 4 - 6 guests per mountain guide.
  • Including planning and realisation with a mountain guide or climbing instructor and their travel expenses.
  • Including overnight stay in a double room.
  • Including breakfast and vegetarian dinner, which is home-cooked (regional and organic ingredients).
  • Excluding travelling expenses and personal consumption.

• Material and equipment

  • For this tour you need the material from this PDF.

That's what our guests say:

Impressions: Being a woman on the rock

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