Indoor climbing training | technique, tactics, physical and mental strength

• Course content and meeting point

  • Meeting place

    6.30 pm in the climbing hall/café

    We meet directly at the Griffig climbing centre in Uster, at the back of the café.

  • Evening 1

    2.5 h

    • Course opening, getting to know each other and expectations

    Technique training:

    • Video analysis in a practice route:
      • Standard movement
      • Grip techniques
      • Foot technique
      • Body centre of gravity
      • etc.

    On the first evening, the focus is on your individual analysis: using a video recording of your climbing route, we take a close look at where your technical strengths lie and which details you can still work on. We look at standard movements, grip techniques, foot technique and the use of your centre of gravity. This lays the foundation for the following evenings, during which we will work specifically on the points that will help you the most.

  • Evening 2

    2.5 h

    Technique and tactics

    • Theoretical input: technique & tactics
    • Technology:
      • Foot technique
      • Static versus dynamic
      • Repetition of the technical inputs from last week
    • Tactics:
      • Study route, read
      • Define rest positions
      • Rhythmisation
      • Implementation

    On the second evening, we will deepen your climbing skills with a clear focus on technique and tactics. Building on the individual focal points from the first evening, we will first repeat the most important technical inputs and refine your foot technique as well as the alternation between static and dynamic movements. In addition, you will gain theoretical insights into technique and tactics before we focus specifically on tactical route planning: How do you read a route? Where can rest positions be incorporated? And how do you find the right climbing rhythm? We will put all these elements into practice directly on the wall - practical and always tailored to your personal goals.

  • Evening 3

    2.5 h

    Physical and mental strength:

    • Theoretical input: training theory, muscle building, maximum strength, strength endurance and psyche
      • Strength and endurance
        • Functioning of the muscles
        • Muscle building
        • Maximum strength development
        • Building up strength endurance
    •  Mental training and the psyche
      • If desired, we will carry out guided fall and safety training
      • We address the fear that prevents us from falling

    On the third evening, your physical and mental strength will take centre stage. In a compact theoretical input, you will gain valuable knowledge about training theory: How do our muscles work? How can we specifically build muscle, develop maximum strength and increase strength endurance? We put this knowledge directly into practice so that you not only get stronger, but also climb more efficiently. Another focus is on mental training: if you're afraid of falling, we'll take the time to tackle this blockage and build confidence in your abilities and the equipment. This will not only give you strength, but also confidence and composure on the wall.

  • Evening 4

    2.5 h

    • Technical exercises
    • Final touch
    • Repeat exercise route with video analysis

    On the last evening, the focus is on your personal fine-tuning. In customised technical exercises, we pick up on the topics from the previous evenings, repeat and consolidate what you have learned and adapt it specifically to your progress. With direct support from our mountain guide or climbing instructor, you can clarify any unanswered questions, work on details and optimise your climbing. At the end, we repeat your practice route - so your progress is immediately visible and you leave the course with a clear feeling of how you have developed and what you can work on in the future.

    • Joint course conclusion

• Place of implementation

  • Climbing hall Grip in Uster
  • Time: 18.30 - 21.00 hrs

• Requirements

  • You are proficient in lead belaying and have learnt this on a course
  • Safe and regular lead climbing
  • Suitable for participants with a climbing level from 5a to 6c

• Price and services

  • CHF 290.-
  • Inclusive planning and implementation
  • Exclusive Admission to the climbing gyms and equipment hire if applicable

• Material and equipment

  • Rope harness
  • Climbing fins
  • Belay device (GriGri, Mega/Giga-Jul, Smart etc.)
  • Chalkbag / Magnesium
  • Single rope ~50m

  -> The material can also be hired in the hall

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