climber

Category Archives: Tools

New Anderson Brothers Podcast

by Mark Anderson

Last week Mike and I did another podcast with our friend Neely Quinn over at TrainingBeta.com.  You can check out the podcast here.

The interview runs about an hour and covers a wide variety of topics including:

  • What went into designing the Rock Prodigy Forge, and why we think it’s the most advanced hangboard on the market.
  • What we learned at the International Rock Climbing Research Association conference, what other research we are working on, which questions need further study.
  • How I trained differently for my ascent of Shadowboxing.
  • Mike’s recent 8a+ and 8b onsights in Europe.
  • Whether or not hangboarding causes forearm hypertrophy.
  • The secret to climbing hard with a family.
  • Questions & Answers from the Training Beta Facebook community
Mike crushing at the Schleierwasserfall

Mike crushing at the Schleierwasserfall

Hope you enjoy the listen, and if it generates any questions, please share them in a comment below, or (ideally) in the Rock Prodigy Forum.

Be sure to follow us on Instagram at @Rock_Climbers_Training_Manual

 

Review of the Latest Climbing Research

By Mark Anderson

IMG_2864

Our friends at Trango generously footed the bill to send Mike and I to the International Rock Climbing Research Association’s (IRCRA) annual conference, held in Telluride, CO earlier this month. Ben and Jason at Fixed Pin Publishing also stepped up big-time to provide attendees with complimentary copies of The Rock Climber’s Training Manual. The conference was a who’s who of climbing researchers, medical experts and performance gurus, providing a great opportunity for us to spread the word about our system of training and line of Trango training products. We had the opportunity to meet and compare notes with the likes of hangboard queen Eva Lopez-Rivera, Volker Schöffl (climber-surgeon and author of the landmark book “One Move Too Many”), mental master Arno Ilgner (author of The Rock Warrior’s Way), Ben Spannuth (badass sport climber and creator of the Bam Board), Eric Horst (author of the Training For Climbing series of books), as well as prolific climbing researches Phil Watts, Nick Draper and Vanesa Espańa-Romero.

IMG_2853

Mark discussing the evolution of hangboard technology that preceded the Rock Prodigy Training Center.

 

Our primary purpose in attending was to present our two papers: “Evaluating the Rock Prodigy Training Method” and “Finger Strength Improvements with the Rock Prodigy Training Center Hangboard.” We gave a 30-minute presentation covering both topics. It was a bit intimidating presenting pseudo-scientific material to a conference room full of PHD physiologists and researchers, but we were very well-received and generated a great discussion about the evolution of hangboards and the importance of ergonomics in training tools. A number of attendees came up after our presentation to compliment us on the Forge and RPTC designs (and ask where they can buy one in Europe!)

IMG_2858

The highlight for me was a long—albeit broken—conversation with Eva Lopez. We compared notes on hangboard training methods, hangboard design (Eva designed the innovative and popular “Progression” and “Transgression” hangboards), and laughed together about the many internet debates over whose hangboard routines are superior. [We heartily agreed that the climber’s strengths, weaknesses, and goals are surely the most important factor in selecting the optimal routine.]

The world’s foremost hangboard experts (in no particular order)? From left to right: Mark Anderson, Eva Lopez, Mike Anderson

I also learned (from the truly impressive Volker Schöffl and team) that there are a lot of climbing injuries I’d never even heard of. One key takeaway is that, if I ever have a serious climbing injury, I’m going to Germany to get it diagnosed and treated. Dr. Schöffl is on a whole different level when it comes to understanding and treating climbing injuries. He’s done extensive studies comparing the various treatment options (that he likely pioneered) on injuries that your local hand surgeon has probably never even heard of (let alone treated).

IMG_2861

Mike going through the survey results

 

Our secondary objective was to learn about the latest advancements in climbing training and injury treatment knowledge. There were some 35 papers submitted from a truly international cast of experts (including contributors from Australia, Austria, Bulgaria, Canada, Chile, Czech Republic, France, Germany, New Zealand, Norway, Poland, Spain, Switzerland, Turkey, UK, and perhaps the most remote relative to rock climbing: Michigan). Below is a BRIEF summary of the findings I found most interesting/relevant to performance-oriented climbers. I’ve tried to provide links where possible so you can dig into the details if you’d like more info. [At some point all of these papers should be posted to the IRCRA web site, but they did not seem to be posted as of the date this post was published]

    • Dr. Vanesa Espana-Romero of Universidad de Cadiz, Spain presented a review of the literature to update our understanding of the physiological components of rock climbing.  According to her summary of the research, the top 3 key attributes are finger strength (relative to body weight), finger intermittent endurance and upper body power. There is little or no correlation between systemic aerobic fitness (measures such as heart rate, VO2 Max, etc), however, climbers tend to have better local aerobic endurance (within the forearm muscles). Also, flexibility isn’t correlated to climbing performance…I still plan to stretch though.

 

    • Shaking of the hand “near the body” while resting increases re-oxygenation [thus improving recovery?] ~32% compared to simply relaxing your grip over a hold (and NOT shaking the hand). Presumably because placing the forearm under the level of the heart increases vasodilative responses, thus increasing blood flow. [Reference]

 

    • Time to failure when performing repeated crimp grip contractions (10s on, 3s off) at 40% of 1 Rep Max (1RM) was significantly increased in “cold” conditions (50 degF, vs. control of 75 degF). The temperature difference did not significantly affect 1RM. I recommend taking a copy of this study to your local climbing gym in hopes of convincing the management to turn down the thermostat. [Ref. “The effect of cold ambient temperatures on climbing-specific finger flexor performance” by KC Phillips, B Noh, M Gage, T Yoon]

 

    • Dehydrated climbers did not perform as well on a Treadwall test. [Ref: “Effect of hypohydration on climbing to failure on a treadwall” by KD Hewitt, T France, G Gonzalez, M Probst, et al]

 

 

    • If you want to improve your 1 Rep Max for a 5 second dead hang, training for 8 weeks with 3-5 sets of 1, 10-second rep (with 3 minutes rest between sets) is superior to training for 8 weeks with 3-5 sets of 4-5, 10-second reps (with 1 minute rest between sets). [Ref. “Comparison of the effects of three hangboard training programs on maximal finger strength in rock climbers” by E Lopez-Rivera & JJ Gonzalez-Badillo]

 

IMG_2863

Eva Lopez presenting her paper comparing three 8-week hangboard protocols.

 

    • The use of chalk significantly increases hang time to failure on a hangboard (compared to NOT using chalk). [Reference]

 

    • Intermediate-level climbers make more technical mistakes when leading routes than when toproping. [Ref. “Anxiety level and ability to climb routes in recreational indoor climbing” by P Czermak]

 

    • “High” climbing level and/or intensive finger training (such as campusing) correlates with risk for early onset osteoarthritis in the hands of young climbers. [Ref. “Long term Radiographic Adaptations to the Stress of High-Level and recreational Rock Climbing in Young Athletes” by P Hoffman, S Hinterwimmer, AB Imhoff, T Kupper, and V Schöffl]

 

    • Forearm compression sleeves might beneficially affect lactate removal after climbing. [Reference]

 

    • A couple different presenters showed research that supports the theory that “near term” finger strength improvements may be mostly due to neurological adaptations, rather than hypertrophy. However, nobody directly studied this.

 

IMG_2859

Mike and I discussing training philosophy with Eric Horst at the end of our presentation.

Thanks again to Trango for sponsoring our trip, and thanks to all of you who participated in the Rock Prodigy survey! If you have any questions about any of the research presented, or would like to discuss any of the finer points, please post up in the Rock Prodigy Forum.

Anderson Brothers Interview at PaleoTreats

Anderson Brothers thinking about training.

Anderson Brothers thinking about training.

Earlier this week Mike and I were invited on Nik Hawks’ podcast over at PaleoTreats.  PaleoTreats is a web-based mail order company that makes delicious and nutritious desserts for active and health-conscious folks.  In their own words,

“…We’ve been making foodie-approved Paleo desserts since 2009. We are serious about flavor, texture, ingredients and Paleo. Yes, all of them. We’ve shipped around the world, from Australia to Afghanistan, and we’ve ironed out all the kinks of getting a great dessert to your door.”

Nik’s podcast isn’t really about that though.  He’s interviewed an impressively diverse group of folks covering the gamut from elite athletes, to coaches and nutrition experts, focused on a wide variety of sports.  He’s really interested in the pursuit of excellence, and the common factors that make athletes successful, regardless of their athletic vocation.  Our podcast covered a variety of topics, including:

  • Goal-Setting in life and sports
  • How to develop the ability to work hard in yourself and your kids
  • The time and place for skill development in climbing
  • What we’re most proud of (in a training sense), and what we would change about the RCTM
  • How self-esteem (or lack thereof) has impacted our motivation and success
  • The next big innovations in climbing training

(Pretty much the only thing we didn’t talk about is food)

Check out the podcast here!

This photo has nothing to do with the adjacent text. Sticking the crux dyno on Nailed It, 12d, at the Sterling Wall.

This photo has nothing to do with this blog post. Sticking the crux dyno on Nailed It, 12d, at the Sterling Wall.

Adjustable Hangboard Mount (3.0) – Easiest yet!

Rock Prodigy Training Center  and Rock Prodigy Forge hangboards are revolutionary tools for developing elite finger strength. The split board design allows you to customize it to fit your body, improving the ergonomics, making it safer to train hard, and really boost your finger strength!

To really take the most advantage of the split design, you can mount the two halves in a way that allows the spacing and rotation to be adjusted on-the-fly…an “Adjustable Mount”.

The picture below shows one way to utilize the Adjustable Mount to enhance your training. In this pic, I’m training my “Index-Middle” 2-finger pocket. If you’ve tried this, you know that your fingers never fit in the pockets quite right because the middle finger is so much longer than the index. With the adjustable mount, I’ve widened the board spacing, and rotated the boards by placing shims under the outside mounting brackets (Counter-clockwise on the right, and clockwise on the left). This vastly improves the ergonomics, reducing skin wear and flapper potential. This makes a once-awkward grip really fun to train, and my IM 2F strength has improved substantially.

HB Rotation Montage

In two previous articles, we’ve presented methods for creating adjustable mounts: Adjustable Mount for the RPTC and Adjustable Mount 2.0 for the Rock Prodigy Training Center. The first method uses a “French Cleat” system:

5 Finished Backplate

RPTC mounted with French Cleat

The second method uses fence post brackets bolted to a backing board that allows it to slip over a fixed-mounted 2×10:

5 Finished Backplate

Fence brackets mounted to the RPTC. These easily slide over a 2×10 beam.

5 Finished Backplate

The RPTC with Adjustable Mount.

Recently we developed the all-new Rock Prodigy Forge, (see this post to understand how awesome it is: The World’s Most Technologically Advanced Finger Training System – The Forge)  This hangboard is super-kick-ass, but it’s a little shorter than the RPTC, so I wasn’t sure my “Adjustable Mount 2.0” would fit on it. Therefore, I had the motivation to finally try an idea I’d had for an easier Adjustable Mount, that I’ll describe now.

In a nutshell, this system is created by bending sheet metal into a U-shape, then simply epoxy-adhering them directly to the back of the board. With the right equipment, it takes about 30 minutes to create this.

Here’s the final product:

Finished Glued HB brackets

The RPTC (top) and Forge hangboards with adhesive-mounted brackets.

 

Here’s how to make it….

Start with the brackets. I used galvanized steel Simpson Strong Tie framing backets, and used a “bending brake” to bend them into the desired U-shape. If you can find some, try to get brackets that are already shaped to fit over a 2×4. I picked some up at home depot, the HTP37Z. These are about $2 each, and they are a pretty heavy duty gauge (16 Gauge):

2a74803c-8cc7-4a13-b722-3ae4b08908a9_400

This is another option, the A44 but more expensive, at $4.50:

53255b72-a1b3-4807-a092-818f612aa635_400

Here’s another option. It’s pre-formed, but it’s a thinner gauge of steel (18-Gauge), and a little smaller, so it would provide less surface area for adhesion. Most importantly; I haven’t tested it:

3f087ce8-19d0-4cb0-9dd6-ca290bf3a43e_400

OK, so you have your brackets. If you need to bend the brackets, measure them carefully and account for the material that will be used up in the corners for the bend radius. I suggest buying an extra bracket in case you mess up.  A bending brake is the best tool, which I have access to at the Air Force Academy’s Applied Mechanics Lab:

rw-combination-bending-brakes

A simple bench-top vice will work too:

44506_bv2-l

Here’s the desired shape:

20150804_133829

You need two brackets per half of the RPTC or Forge, so four total to mount a hangboard system.

Formed Bracket

THe HTP37Z bent into shape.

This step is critical!  For proper adhesion, you must prepare the surface of the steel brackets. I used a sand-blaster, but sandpaper, or a Dremel tool works too…it just takes longer. Sand the surface of the steel that will adhere to the RPTC or Forge to rough it up and remove any contaminants so that the epoxy forms a good bond. This is critical because the brackets will have a thin film of oil and other debris on them. Once you have treated the surface, don’t touch it or otherwise let it get dirty. The hangboard can be lightly sanded as well, but in my experience, simply wiping it down with a paper towel and solvent is adequate.

I used West System 105 Resin and 205 Fast Hardener, shown below, but any number of commercial adhesives will work, such as Gorilla Glue, Loctite, JB Weld, etc. The surface preparation is far more important than your choice of epoxy.

20150804_140100

If using a 2-part epoxy (which I recommend), make sure it is mixed thoroughly. Here, I’m using a paper cup and a tongue depressor that I’ve trimmed the end off of so that it is flat and can cleanly scrape the bottom of the cup. Follow the instructions for your epoxy carefully.

20150804_141342

Now glue the brackets on…. Take care to get proper alighment. On the Forge, the top edge should be parallel to the ground, so I used a straight edge, as shown below, to line up the brackets with the top edge of the board. This ensures the board will hang parallel to the ground. Don’t fret, if you make a mistake and the brackets are uneven, you can always add shim material afterwards to level it out.

20150804_134437

Once the brackets are in place with epoxy, they may drift a little before the epoxy sets, so tape them down with some masking tape. If your brackets have fastener holes, like mine, cover the holes with tape so epoxy doesn’t bleed through the holes. If it does, it can impede the brackets from sliding over your 2×10 (you can sand any excess epoxy off, but it’s a pain). You want to place the brackets as close to the outside edges of the board as possible to prevent unintended rotation when using the outer holds, such as the pinches.

Blank 2x10

A “blank” 2×10 mounted in my basement, ready to accept my bracket-equipped hangboards.

 

The back view.
The forge hanging on the 2x10.

Finally, let the glue dry and mount your 2×10, if not done already. Here’s an earlier article describing how to do that: How’s Your Hang? Now enjoy your adjustable mount!

If you’re skeptical and discerning like me; you may be wondering…how strong is this adhesive mount anyway? Well, since I have access to the best undergraduate mechanics laboratory in the world, and the best undergraduate students, I decided to find out. I assigned a group of cadets to investigate (Cadet Mike Hyde, Cadet Nate Dickman, and Cadet Tim Welkener). They are Mechanical Engineering students at the Air Force Academy, and this testing served as their final project for their Experimental Mechanics course (lest you think I’m abusing my powers 🙂 ). Trango donated some hangboards, and the cadets replicated the mounting system, then tested them to failure. Here are a couple pics of the testing:

Mounted Boards

Mounted boards – Note they only are using one bracket per board. This setup is not for “operational use”, only for testing. The bolted-on brackets at the bottom are used to ensure a solid connection for testing the epoxy-mounted brackets at the top of the boards.

 

MTS Test Setup

An MTS Tensile Test machine. This was used for static strength testing and fatigue testing (repeated loading and unloading). Here they are testing an un-formed bracket (the bracket is flat) to isolate the epoxy-polyurethane bond. This is the “pure shear” test.

Testing of 2x4 mount

The RPTC with bracket mounted over a 2×4 for testing.

2x4 loading condition

Close up of 2×4 mount.

The cadets did a few tests:

  1. Pure Shear Test – here, the brackets were flat and held in the hydraulic grips of the MTS machine. This test isolates the epoxy bond. They ran a couple variations to test different surface preparations and epoxy combinations, but found little difference that would matter to us. In these tests, a single bracket held over 3,000 lbs!  Consider that you will be hanging from four brackets (two per RPTC/Forge half), and the epoxy is plenty strong!
  2. Cyclic Fatigue Test – In this test, the goal is to determine if repeated loading and unloading weakens the bond over time. With our MTS machine, we can apply repeated loads very quickly. They performed two variations on this test: Cycle load of 0-200 lbs for 650,000 cycles and 0-400 lbs for 75,000 cycles. The bond didn’t fail in either of these tests. I perform 24 sets of hangs on 8 grips per workout, which is 144 hangs per workout, so 75,000 cycles is the equivalent of 520 hangboard workouts, or about 52 seasons of hangboarding. I think we’re good!
  3. Formed Bracket Test – This test is probably the most relevant to us because it test the entire system, not just the epoxy bond. Here, the bracket is bent into the proper shape and placed over a 2×4. This was another static strength test, meaning the load was not repeated, just gradually applied until failure. The system failed when the steel brackets deformed (un-curled from their U-shape) at a load of 624 lbs. Again, this is for only one bracket — you will be hanging from four brackets.

Here’s a picture of the epoxy bond after the shear test:

After Test failure

…And the deformed brackets:

Deformed bracket post testing

Here’s a of quick video one of the pure shear tests.

 

In conclusion, I think you can hang with confidence off your new adjustable mount!

Kids Climbing Wall

by Mark Anderson

Growing up, I rarely had the opportunity climb. As a teenager, I occasionally had the chance to try it, typically on the most pitiful excuses for climbing walls you could imagine (one vertical sheet of 4×8 plywood with 2x4s nailed on for holds, and the like). The small geographical area within my reach was completely devoid of rock, but the local libraries had enough books to pique my interest—Steck and Roper’s 50 Classics, Harlin’s Climber’s Guide to North America, Watts’ Smith Rock guide. I knew I wanted climb, despite virtually no experience actually doing it. It wasn’t until the end of college that I finally had sufficient freedom and transportation to really get into it.

I now have two kids, Logan (4.5 years old) and Amelie (2). I sincerely don’t care if they become climbers, but if they choose to pursue it, I want them to have the opportunities that I lacked, and that means regular access to climbing terrain. The Lazy H Barn provides them far more opportunity than I had, but it’s a bit of a hike for their small legs, and they can’t physically open the door. Not to mention, the terrain isn’t exactly designed for them, and the few vertical sections quickly become dull. I expect as they grow up they’ll find it more enticing, but currently they rarely climb in it more than about once a month.

With that in mind, I decided last year to build a climbing wall inside the house, designed specifically for the kids. This would greatly improve their access, especially during winter when our place is frequently snowbound. We have a pair of really kid-friendly gyms on the Front Range (ABC Kids in Boulder and CityROCK in Colorado Springs). These gyms have done a great job of including elements that make the experince fun and entertaining. I wanted to do the same because more than anything, I want climbing to be fun for them.

The space, in the first stages of framing. My hangboard rig used to reside in the corner in center, but now that I’ve realized the wisdom of the “just climb” philosophy, I don’t need it anymore. (J/k of course—I’ll quit climbing before I quit hangboarding)

The space, in the first stages of framing. My hangboard rig used to reside in the corner in center, but now that I’ve realized the wisdom of the “just climb” philosophy, I don’t need it anymore. (J/k of course—I’ll quit climbing before I quit hangboarding).

Complete framing. The ramp behind the wall (on the right edge of the photo) supports a slide tunnel.

Complete framing. The ramp behind the wall (on the right edge of the photo) supports a slide tunnel.

A look at the Monkey Bars that connect the two walls.

A look at the Monkey Bars and catwalk that connect the two walls.

Painting panels. I had a bunch of scrap OSB lying around, and I really wanted to maximize re-use instead of scrapping it and buying new sheets. In the end I only had to buy one new panel (but lots of paint).

Painting panels. I had a bunch of scrap OSB lying around, and I really wanted to maximize re-use instead of scrapping it and buying new sheets. In the end I only had to buy one new panel (but lots of paint).

Gluing wainscoted (whiteboard) panels onto the slide. It took as much effort to build the slide as it did to build the rest of the wall! But it was worth it—the slide is by far the most popular feature.

Gluing wainscoted (whiteboard) panels onto the slide. It took as much effort to build the slide as it did to build the rest of the wall! But it was worth it—the slide is by far the most popular feature.

Logan about to test the slide tunnel. I created the curvature at the bottom of the slide by laminating two sheets of ¼” plywood together.

Logan about to test the slide tunnel. I created the curvature at the bottom of the slide by laminating two sheets of ¼” plywood together.

Installing panels. From L to R, the wall angles are 80 degrees, 100 degrees, and vert.

Installing panels. From L to R, the wall angles are 80 degrees, 100 degrees, and vert.

The finished product.

The finished product.

A closer look at the right half…

A closer look at the right half…

…and the slabby left half.

…and the slabby left half.

Mayhem! From L to R: Ayla topping out the slab, Logan rolling a basketball across the catwalk, Mike J supervising, Xander running, Mark S contemplating a sit start, Lucian running across the high platform, and Quinn coming out of the slide tunnel.

Mayhem! From L to R: Ayla topping out the slab, Logan rolling a basketball across the catwalk, Mike J supervising, Xander running, Mark S contemplating a sit start, Lucian running across the high platform, and Quinn coming out of the slide tunnel.

Lucian on the Monkey Bars while Mark S, Ayla, Logan (and Amelie, hidden) play in the slab tunnel.

Lucian on the Monkey Bars while Mark S, Ayla, Logan (and Amelie, hidden) play in the slab tunnel.

I got a number of great holds sets for this wall from e-Grips. In addition to their outstanding collection of killer normal-human grips, they have a number of sets that are super kid-friendly. Many typical jug sets don’t work so well for kids because their stubby fingers aren’t long enough to reach into the incut part of the “jug”, effectively leaving them with a sloper. The sets described below are kid-tested and great for small hands:

Big Buttons These are the perfect thickness for tiny hands, super incut and non-slopey.

Meridian Pulls Medium-depth edges for adults, moderately-incut full-finger jugs to kids.

Pure Line Finger Buckets Full-hand buckets for small-sized climbers.

Pure Line Mini-Jugs These are actually pretty monstrous from a kids’ perspective—two full hands, but thin enough to wrap their short fingers around.

Jr. Bugguy Interesting shapes, but also plentiful kid-size features. Best on slabby to vertical walls.

Sea Food The Sea Horse and Starfish are among Amelie’s favorite holds.

Jungle Animals Easily Amelie’s favorite set. Every time she comes in the room, she runs and points out the Ape, gesticulating while say “ooh-ooh, ahh-ahh”. Holds like these really do help attract the kids to the wall. That said, this set is non-positive, so best used on a slab.

The wall has been a huge success. My kids love it, and so far, so does every other kid who’s seen it. Instead of me asking Logan if he wants to go out to the barn (to which he usually says “no”), he’s asking me to come climb with him.  Both Logan’s and Amelie’s climbing skills have improved dramatically since it was finished. I really try not to push my kids towards climbing, but if erecting a fluorescent opportunity right in front of their faces influences them, so be it. 🙂

The Lazy H Climbing Barn

by Mark Anderson

Piggybacking on last week’s post about designing a home wall, here is a quick virtual tour of the Lazy H Climbing Barn. Note that I didn’t go through any logical process when designing it, I just eye-balled everything, and I paid for my impatience with a wall that was too steep. Six months in I was compelled to tear it down and re-build it.  Other than that, I’m pretty much happy with it (see more below).

The Lazy H. Note how the barn is built to match the sloping hillside.

The floor dimensions of the Lazy H are roughly 12-feet by 24-feet, (with the 24-foot-long walls running roughly east-west). The south exterior wall is 12-feet high, and the north exterior wall is 8-feet high, with a slanted roof spanning those walls (with no interior bracing aside from the joists that support the climbing surfaces). The barn was built decades ago to match the contour of the sloping hillside. There isn’t a square angle in the place, and if I were doing it again I would tear the entire rat trap down and start over!  It was used as an actual barn until I moved in.  At that point the roof was full of holes and there was literally a mountain of horse manure on the floorless ground.  Every flat surface was covered in rodent feces.  I spent the first several days just shoveling shit and wheeling it outside. So many memories 🙂

The climbing surfaces are as follows:

  • Both the east and west walls are a single vertical plane. I estimate I have about 280 square feet of vertical terrain total, but about 100 sq ft of that is basically useless.
The vertical East Wall of the Lazy H.  Good for my kids, but otherwise designed to not interfere with the South and North Walls.

The vertical East Wall of the Lazy H. It was designed so as to not interfere with the South and North Walls.  It’s great for my kids who love to climb up to and stick their heads out of the window, but I don’t use it except to connect the North and South Walls when warming up or ARCing.

The vertical West Wall of the Lazy H.  This wall is great for warming up and ARCing on small, insecure hand and footholds.  It has a few boulder problems that I climbed regularly when training for To Bolt Or Not To Be.  They haven’t been touched in the six-plus years since :)

The vertical West Wall of the Lazy H. This wall is great for warming up and ARCing on small, insecure hand and footholds. I credit it with keeping my footwork honed.  It has a few boulder problems that I climbed regularly when training for To Bolt Or Not To Be. Those problems haven’t been touched in the six-plus years since 🙂

  • The eastern-most two-thirds of the south wall is composed of a single plane, 16-feet wide, running floor to ceiling, overhanging 8 degrees.

The 16-feet wide, 8-degree overhanging panel on the east end of the South Wall. This is prime ARC and warmup terrain. It also has a few Limit Boulder problems that are generally thin and hard on my skin.

  • West of this panel is the door, which is 4-feet wide, about 6-feet tall, with a campus board above it (at a 15-degree angle).
  • West of the door is a vertical panel, 4-feet wide and 11-feet, 10-inches tall.

The west end of the South Wall hosts a Campus Board, overhanging 15 degrees, and a vertical panel, 4-feet wide by almost 12-feet tall. The vertical panel is useless except as a buffer between the Campus Board and the East Wall.  Note the ceiling cutout to make room for an extra rung on the Campus Board.

  • The North wall has a 4-feet-by-8-feet vertical panel at it’s west end. This is to allow access to storage space behind the rest of the north wall, but basically serves no other purpose (although it does allow the vertical West Wall to be a bit wider). If I were doing it over I would extend the central, overhanging section of the North Wall to cover this space.
The west end of the north wall. Pretty much useless, although it allows for a novel arête feature.  I’d much rather have 40 square feet more of 35-degree overhang…

The west end of the north wall. Pretty much useless, although it allows for a novel arête feature. I’d much rather have 40 square feet more of 35-degree overhang…

  • Next to that is the money wall, a 12-feet wide by 10.5-feet tall plane overhanging 35-degrees. I use this wall far more than any other surface. This wall has a 12-inch vertical kick plate at its base, then runs for 10.5-feet in the 35-degree overhang direction. From the floor to the top of the 35-degree overhang is 10-feet in the vertical direction. Some of the problems on this wall continue onto the ceiling section for up to four more feet of travel, but these moves are usually fairly trivial relative to the rest of the problem.
The Money Wall, my happy place for Limit Bouldering.

The Money Wall, my happy place for Limit Bouldering. If only it had some more holds!

  • The eastern-most section of the north wall is an 8-foot wide roof system. It begins with a two-feet tall vertical kick plate, then the “roof” (overhanging 65-degrees) runs out for a distance of 64 inches. Finally a headwall panel runs up from the lip of the roof for 72 inches at a 17.5-degree angle.

The roof system on the east end of the North Wall. This got very little use until the last year or so, when I accumulated several outdoor roof projects. Since then I’ve made a point to do several Limit Boulder Problems on this section, along with a couple problems in my Warmup Boulder Ladder. Still, for the amount of space it consumes, its a terrible waste.

  • The ceiling varies in depth based on where the walls join (from 3-feet at the east end, to 4-feet in the center, to ~13.5’ on the west), but it runs at a consistent 72.5-degree-overhanging angle. I don’t use it for anything except to support a few finishing jugs (all used by problems on the 35-degree wall) and to link between the North and South Walls while ARCing or warming up.

Things I like about the Lazy H:

  • Tons of terrain. Really, more than I need. I could get by just fine with only the 35-degree wall and the 8-degree wall.
  • I love the 35-degree wall. The only thing I would do different is make it bigger 🙂
  • There is enough variety that I can train for pretty much any angle, within a few degrees. Still, I rarely stray from the 35-degree wall, and I find that for my goals, training on that wall seems to carry over fairly well to other angles.
  • The 8-degree wall is great for ARCing.  That said, I don’t ARC much anymore, and if space were limited I would build much less ARC terrain and trek to a gym when I wanted to ARC.
  • It’s small enough that I can control the temperature pretty well between the windows/door, a box fan, and one space heater. Note all the walls and ceiling are insulated with ~R-13 fiberglass.
  • I built the floor to be “soft”. The floor joists are 12-feet long 2x4s with no other bracing, which is way under-designed. You can bounce up and down on it, and I think this will spare me some degree of arthritis later in life.
The Lazy H is essential a long corridor, and occasional I will smack into the South Wall when stick big dynos to the top of the North Wall.  Also, it gets crowded in here really quick.

The Lazy H is essentially a long corridor, and occasionally I will smack into the South Wall when sticking big dynos to the top of the North Wall. Also, it gets crowded in here really quick.

Things I dislike:

  • I wish the floor plan were “deeper” than 12-feet (so there was more space between the north and south walls). I will occasionally swing into south wall when sticking big finishing moves on the north wall. And it’s pretty tough for more than one person to climb in there at a time.
  • I wish it were closer to the house (it’s about 120’ from the house, add another 30’ to get to the nearest door). Getting out there once is no problem, but I often need to run back to the house for various reasons, and that is a pain when the weather is bad.
  • Heat can be a problem, especially in the summer. My ideal training temperature (inside the barn) is 45 degrees F. I wish I had a wall of deciduous trees to the south, so the barn would be shaded in the summer.
  • I wish it were square!

All told, I feel extremely fortunate to have such a fantastic training area.  When I began building it, I had doubts that I would enjoy it enough to continue using it.  Seven years later, I couldn’t imagine training anywhere else.  It has easily paid for itself (in terms of money saved on gym memberships and gas) and its a huge hit with my kids and their friends.  I seriously doubt I would be the climber I am today without the companionship of the trusty Lazy H.

For some brief footage of the Lazy H in action, check out this video.

Designing a Home Training Wall

by Mark Anderson

A home climbing wall offers many advantages to the performance-oriented climber. Chief among them are:

  • Convenience – with a wall literally in your backyard, commuting time and cost is eliminated along with most other excuses for skipping workouts. Those with families or pets can train with their loved ones without disturbing others, and the gym is open 24-7!
  • Control – you are the supreme dictator of your home wall. You call all the shots, including everything from the type of terrain, to grip shapes, to temperature and music selection. You can even decide whether or not shirts are required 🙂
  • Solitude – this is also a drawback of a home wall, but solitude can be a huge plus for training enthusiasts. Certain activities, like ARCing and Linked Bouldering Circuits, can be very difficult to do in a crowded public gym.
  • Route-setting privileges – For performance oriented climbers, this is the primary advantage of a home wall. First and foremost, if you can set your own routes, you can tailor them to your goals and weaknesses, allowing you to get the most from your training. Furthermore you can decide when to add new routes and when to take them down. You can afford to spend a few months or even years working a problem without worrying about the gym staff stripping it at any random moment….
  • “Benchmarking” – Piggy-backing off the last point, home wall users can leave “benchmark” problems or circuits up for many seasons or years, allowing them to gauge their fitness and progress over time. This can be extremely motivating as problems that were initially mega-projects gradually evolve into warmups.
Limit Bouldering on my home wall -- "The Lazy H Barn"

Limit Bouldering on my home wall — “The Lazy H Barn”

This is not a detailed step-by-step guide to home wall construction, but rather, this post will discuss some top-level design philosophies for home climbing walls. Even if you are a member of a good gym, adding a small, supplemental “woody” can help you get the most out of your training.

The first step in building your home wall is selecting a good space. Generally the taller the wall the better (up to at least 12-feet or so). Most home interiors top out at 8 feet, so a garage, basement, attic, shed, barn or other out-building may be the best option. You want your wall to be protected from the elements, so if you select an exterior building, ensure it is at least somewhat protected from moisture. The ability to control the environmental conditions to some extent is a big plus too. Most walls will be too hot more often than too cold, and it’s usually easier to add heat to a space than it is to remove it, so favor a location that is generally relatively cold (such as a basement or shaded room) as opposed to one that is generally warm (like an upstairs room or building with lots of southern exposure).

Another factor to consider is the wall’s proximity to your living spaces. Some folks are more social and will use the wall more if it’s centrally located. I like to have no distractions and complete control over my man-cave, so my detached barn works well for me. That said, I regularly have to post hole through knee-deep snow to get there in the winter, which can be a deterrent to training. If nature calls mid-session, it can be a major pain to get back to a bathroom. I think the ideal option for me would be a detached building that is adjacent (within 10-feet or so) to my house, so I could be isolated, but with easy access to/from the house.

The Lazy H Climbing Barn.  Not a bad venue—isolated, with ceilings up to 12-feet high, and located at a nice cool altitude of 7400-feet.

The Lazy H Climbing Barn. Not a bad venue—isolated, with ceilings up to 12-feet high, and located at a nice cool altitude of 7400-feet.

Once you’ve identified the perfect venue, you’re ready to start designing your wall. Three major factors will drive your design:

  1. The size and shape of your available space
  2. Intended uses of the wall
  3. Long term climbing goals

Space will be a limiting factor for virtually everyone, so it’s important to consider how you plan to use the wall, and prioritize those activities to ensure you create the best terrain for the most important activities. Rock Prodigies might perform any of the following training activities on a home wall:

Determining which activities are most deserving of limited real estate is personal, but here are some things to consider.

  • Your ability and experience level will likely influence your training priorities (and therefore your terrain priorities). Those relatively new to climbing tend to benefit more from ARCing and other skill-development activities, while advanced climbers will often spend more time on Limit Bouldering, Campusing and PE training.
  • Every activity will require some type of warm up, so warmup terrain should be a high priority. Fortunately Warm Up Terrain and ARC Terrain can be very similar.
  • ARCing requires the most terrain, so those with limited space will have a hard time building a suitable area for ARC training. However, ARCing can be one of the most difficult things to do in a public gym. If you’ve had trouble ARCing at your gym (due to crowds, unsuitable layout, poor hold selection, infrequent hold spacing, etc), AND ARCing is a priority in your training, consider ARC terrain a high priority. One way to overcome a small space is to build a wall with very high hold density. This allows for long, circuitous routes in a small area while minimizing the need to retrace your steps.
  • Hangboarding can be done just about anywhere and does not require high ceilings. If you have the option to set up a hangboard in another space (like a closet or the corner of a rarely used room), then do that, and save your precious home wall space for climbing terrain. If that’s NOT an option, consider building a removable hangboard mount that allows you to remove the board whenever you aren’t in a Strength Phase.
  • Limit Bouldering is arguably the best use of a home wall for several reasons. First, it demands the least space, so even those with a small area can usually build something that works for Limit Bouldering. Next, it’s becoming increasingly difficult to find goal-route-specific Limit Bouldering terrain in public gyms. I’ve ranted about this on many occasions, but in a nutshell, public gyms are looking more and more like American Ninja Warrior obstacle courses than representations of actual rock. To get the most from Limit Bouldering, it must be done on realistic terrain and holds. The best bet may be to create such terrain yourself.  Another advantage of LB terrain is that it is relatively steep, allowing more climbing distance within a given vertical height.
Steeper walls provide more travel (but don't let that be the driving factor in your wall design).

Steeper walls provide more travel.  That said, maximizing travel should NOT be the driving factor in your wall design.  The driving factor should be maximizing utility, and an overly steep wall will be useless for some activities (like ARCing).

  • Campusing is important for advanced climbers, but it is trained relatively infrequently (maybe 4-6 times per season). I love having my own campus board, but if space were limited it would be the first thing to go. Campusing at a public gym is a piece of cake, since no one ever uses the campus board, instead opting for whatever flavor-of-the-month Crossfit exercise is trendy at the time 🙂 That said, your local gym’s board may well be a disaster. If that is the case, consider setting up a removable campus board, or building it in a separate space so you can maximize the climbing terrain on your home wall.
  • There’s nothing worse than trying to get through a Linked Bouldering Circuit at a crowded gym, constantly dreading some unsuspecting climber will interfere with your workout. Fortunately, LBCs can be done on the same terrain (sometimes even the same problems) as Limit Bouldering, so if you have LB terrain, you have LBC terrain. Only a very lucky few will have suitable terrain for Route Intervals, so those are best done at a public gym. Usually this is fairly easy to do since you only need to monopolize a single route (as opposed to say, ARCing, where you are constantly traveling against the grain, or LBCs that require the use of 6 or more boulder problems).

In summary, I think the highest priorities are Warmup terrain, which can double as ARC terrain in a pinch, and Limit Bouldering terrain, which can also be used for LBCs. That said, it is possible to warm up on a hangboard. It’s not fun, but plenty of Rock Prodigies do it. It is NOT possible to Limit Boulder on a hangboard, so LB terrain will be the top priority for all but complete beginners (who would benefit more from ARCing). If you have extra space, throw in a Campus Board if power is a priority in your training, or add more ARC terrain if Skill-Development is a higher priority. If you have an embarrassment of riches like me, add both!

A slightly overhanging wall like this one can be used for both ARCing and Limit Bouldering.  Include an assortment of large holds for ARCing, and small, realistic holds for Limit Bouldering.  However, the disadvantage of less steep walls is that they will provide less climbing travel (in the direction of the wall) for a given ceiling height.

A slightly overhanging wall like this one can be used for both ARCing and Limit Bouldering. Include an assortment of large holds for ARCing, and small, realistic holds for Limit Bouldering. However, the disadvantage of less steep walls is that they will provide less climbing travel (in the direction of the wall) for a given ceiling height.

Now that you’ve figured out your training priorities, what does that terrain look like for you? Ideally we could have a wide variety of wall angles, but most of us will have to make some tough choices. The final consideration is your goals, relative to your ability. Since this is your terrain, it should be specific to your goals. If you live in Bend, Oregon, climb exclusively at Smith Rock (where routes are rarely steeper than 10 degrees overhanging), and your ultimate, lifetime climbing goal is a redpoint of the dead vertical To Bolt Or Not To Be, it will be easy to determine what your goal terrain looks like.

The author climbing Smith Rock’s To Bolt Or Not To Be

The author climbing Smith Rock’s To Bolt Or Not To Be.  Photo Mike Anderson

The rest of us will need to do an informal survey of our favorite climbing areas.  Fortunately most of us have a relatively narrow range of angles that we really like. Furthermore, if you live in North America, terrain steeper than 20 degrees overhanging is quite scarce. Look through some photos of your favorite crags or goal routes and estimate the cliff angles to come up with a range of steepnesses that are representative of your performance preferences. Also, you’re not building the wall solely for the ensuring training cycle—it should be something you grow into, so dream big when considering potential goal routes.

PNG 150dpi

The approximate steepness of a few of my recent goal routes.  Photos (L) Ken Klein and (C) Adam Sanders.

Once you have a sample of goal-route angles, add a few degrees of steepness and then use those augmented angles to inform your wall design. The reason for this is that artificial holds, especially footholds, will always be bigger than the outdoor holds they emulate. Furthermore, small holds are hell on your skin, to the point that they can create skin injuries that will limit the duration of your training sessions, and may even impact your outdoor climbing. It’s better to go with slightly larger, more comfy holds, and compensate by kicking the angle back a bit further. Plus you can downsize holds much more easily than you can change the wall angle. Erring on the side of “too steep” will give you the potential to grow into your wall as you improve.

You now have a range of angles to train for. It’s tempting to build a wide assortment of angles with tiny increments between them to perfectly match every goal route on your list. However, the best artificial walls have only a few large planes (or even one) of a consistent angle. For some reason, this just feels better. The Lazy H has a variety of angles, but I spend 95% of my Limit Bouldering on one uniform wall, approximately 12-feet wide by 11-feet high. All the aretes, roofs, dihedrals and other features were fun for the first week or two, but the single consistent plane sees all the action. If you have a lot of space, go with two angles—one optimized for warming up/ARCing at your ability level, and one optimized for Limit Bouldering at your ability level. If you have more than a lot of space, like a huge barn, only then consider including some other angles, but mark my words, much of that extra terrain will be neglected.

xxxx

When bouldering (including Warmup Boulder Ladder problems and Limit Bouldering), I spend the vast majority of my time on this wall.  It’s wide, uniform surface allows for a high concentration of smooth-yet-challenging problems.

One final note: invest in quality hand holds! The smaller your wall, the more essential this is, because each hold on your wall represents an opportunity cost. If your holds suck, the wall won’t be fun to use, and that will certainly impact your training. When I’m having fun in the Lazy H, my sessions are longer, more intense, and more productive. You can read some of my hold recommendations here and here.

Later this month I’ll provide a brief virtual tour of the Lazy H, detailing the dimensions and angles of each wall, what I like about it, and what I would do differently.

The Original Campus Board

As soon as Kate and I committed to a trip to Germany, I started looking for information on “The Campus Center”, the birthplace (and namesake) of the Campus Board. Legend has it that Wolfgang Gullich was looking for a new way to train explosive power for a new cutting-edge route he was trying in the Frankenjura. He developed a ground-breaking new training tool that would allow him to apply the concepts of plyometric training to climbing. The “Campus training” worked, Wallstreet was born (the first 5.14b or 8c in the world) and the rest is history. [read more on this here]

My obsession with campus training, and in particular, campus board specifications, is well-documented. I absolutely had to get a look at the original campus board, if it was still in existence. At the very least, I wanted to take a few measurements, especially rung-spacing, rung depth, and the angle of the board (steepness). It was a long shot, but it was worth looking into.

Unworthy author about to be chewed up and spit out by Wallstreet.

Unworthy author about to be chewed up and spit out by Wallstreet.

The Campus Center was an upscale fitness center for regular people (not a climbing gym), located in Nuremberg, Germany. We just so happened to be flying in and out of Nuremberg, so if it was still standing, I was going to find it. One of my early climbing partners Bobby Gomez once called me a “climbing detective” for my persistence in uncovering all manner of random historical trivia and beta about various climbing objectives. I put all my powers to the test and (after a few missteps) entered “The Campus Center Nuremberg Germany Wolfgang Gullich” into my Google Machine. This is what I found.

Not only did the Campus Center still exist, they have a website, including a page dedicated to the Campus Board, with pics of Wolfgang Gullich and Action Directe! This was going to be easy. They had a picture of the board in 2010, still intact, so there was a great chance the board would still be there when I arrived. Still, I was nervous. How long could a regular fitness studio possibly keep an old relic like this hanging around before someone decided to remodel?

Nuremberg is a town of roughly 500,000, located in the heart of Bavaria and roughly an hour from the heart of the Frankenjura. The Campus Center is located on the east side of town, in a commercial district with a variety of storefronts. After our flight landed on the morning of September 18th, we picked up our rental car and headed straight there. My quite-rusty German was going to get tested almost immediately.

The Campus Center, Nuremberg, Germany

The Campus Center, Nuremberg, Germany

While I was still in Denver I scripted a few lines using my phrasebook in the hope that I could explain my intentions to the Campus Center personnel. Things like “I would like to see the Campus Board” (“Ich mochte das Campusboard gesehen”) and whatnot. I walked bravely through the automatic door, looked the gentleman at the desk square in the eyes, chickened out and mumbled “Sprechen sie English?” Yes, a little. I explained why I was there. He was not surprised. I was lead upstairs and introduced to another gentleman who spoke fluent English. Clearly I was not the first foreigner to make this pilgrimage. Still, it was also not an everyday event, and he was quite curious to know where I was from and why I was so interested. He led me down the hall and into a large room filled with modern-day Nautilus workout equipment. There, at the far end of the room, suspended from the ceiling, was the original Campus Board. I asked if it was still original, if it had been moved or altered in any way. He confirmed that it was all original. It certainly looked original, and comparing the video of Gullich using the board (above) to my photos further confirms that it hasn’t been moved.

The Campus Board

The Campus Board

The wood was glassy and polished. It had clearly been here for quite a long time. On the front side were rungs of three different depths running from bottom to top, and the four lowest of the largest rungs had pairs of two-finger pockets roughly carved into them. All three sets of rungs were spaced at the same interval. The medium-depth rungs had a big, slopey radius on them, and the shallowest rungs were slightly incut with a moderate radius. They looked very similar in shape to the Metolius small campus rungs. The rungs were much wider than Metolius rungs, and vertical lines had been drawn on the rungs in black marker, presumably to measure horizontal or diagonal (typewriter-style) moves.

Thre front or business side of the Campus Board.

Thre front or business side of the Campus Board.

On the back side was an old hangboard, and an even older set of hand-made wood holds cobbled together in the shape of a pseudo-hangboard. Was this the world’s first hangboard? It wouldn’t surprise me. There were also some sloping, quarter-cylinder rungs on both the front and back of the board that looked like they’d been added more recently.

The back of the Campus Board.

The back of the Campus Board.

Once we got talking my escort shared all kinds of interesting details. The board was still used by climbers in the area. He showed me a sequence between a set of pockets and said that was the first move of Action Directe, and so on.

Two-finger pockets carved into the largest rungs.

Two-finger pockets carved into the largest rungs.

I took a bunch of pictures, posed for a pic in front of the board, and then I think I set myself apart from the other pilgrims when I pulled out my tape measure and inclinometer 🙂  I explained how much things like steepness and rung-spacing make a difference, and the value of comparing the configurations of different campus boards with the original. He understood but I suspect he thought I was taking things a bit too far 🙂

Measuring the spacing from the top of the fourth rung to the top of the first rung (63.5 cm).

Measuring the spacing from the top of the fourth rung to the top of the first rung (63.5 cm).

My first measurement was puzzling: 63.5 centimeters from the top of the first rung to the top of the fourth. I also measured the distance from the top of the second rung to the top of the first: 23.5 cm. That doesn’t make sense. I stood back and noticed the spacing between the first and second rungs was larger than the rest of the spacing. This is partially because the first row of rungs was aligned (“justified”, if you will) along the bottom edge of the rung, and the rest were aligned along the top edge. Upon further inspection I realized the spacing between rungs 2 thru 10 was 20cm per rung (on center, or from top edge to top edge), with the spacing between the first two 23.5cm.  According to Jerry Moffatt’s book, Wolfgang Gullich was able to do 1-5-8 using only his two middle fingers.  Presumably that was done on this board, so his 1-5 was 84cm and his 5-8 was 60cm (and his 1-8 has 144cm).  That is insane!  I can’t even deadhang a small Metolius rung with my two middle fingers.

The distance from the top of the fourth rung to the top of the second rung: 40 cm.

The distance from the top of the fourth rung to the top of the second rung: 40 cm.

I measured the rung depth: 2cm, which confirms Jerry Moffat’s recollection from his autobiography Revelations. That’s within a millimeter of .75 inches (the depth of a Metolius small rung). The depth of the carved pockets was also 2cm. The angle of steepness appeared to be about 12 degrees. It was hard to be certain since I didn’t have a level with me, but I think it’s in the ballpark. I had previously guessed the angle was 11 degrees from analyzing old photos of the board, so I think that’s pretty close.

Original Campus rung on the left, Metolius small rung on the right.

Original Campus rung on the left, Metolius small rung on the right.

Campus Board steepness: approximately 12 degreees overhanging.

Campus Board steepness: approximately 12 degreees overhanging.

In its current state, the Campus Board is really slick and polished. I’ve heard people say that wood becomes more textured over time, as the soft pulp wood wears away and the tougher grain becomes exposed. That may be true to a point, but there’s also a point where it just gets so polished it’s almost like glass. I’m really glad this board hasn’t been altered for the purpose of preserving its historical value, but I wouldn’t want to train on it!

The Campus Board in profile.

The Campus Board in profile.

In conclusion, the key specs of the Original Campus Board are 20-cm rung spacing, and 12-degrees overhanging. If you use small Metolius rungs you’ll be close-enough in terms of rung size and shape (the Metolius small rungs are slightly shallower). I’m really glad to have this data point, however, I would still recommend using “Moon-spacing” (22cm on center). I think at this point Moon Spacing is much more established and universal, at least in the English-speaking world, even if it’s not original. Using Moon Spacing doesn’t change the fact the Wolfgang Gullich was insanely strong, which I was able to confirm every time I tried one of his routes! I’m really happy I took the time to track down the Campus Center. Seeing the original Campus Board in all its glory was well worth the effort and one of the highlights of my trip.

Thank you Campus Center!

Thank you Campus Center!

Holiday Gift Guide for the Performance-Oriented Climber

The holidays are upon us, and you don’t want to end up with a pile of socks and ties again. Chances are somebody is nagging you for a wish list, but you’re too focused on training to put one together. Fear not Rock Prodigies, we have assembled the perfect list of stocking stuffers to help take your climbing to the next level. Just forward this URL to Santa and let the elves in his extensive IT department do the rest.

In other news, I’ve uploaded the highly anticipated 2015 Training Calendar to the tools page.  This is a Microsoft Excel spreadsheet that you can edit to plan and track your training in 2015.  Download it for free here.

$5 or less:

    • Protein Bar(s) – For post-workout consumption. We all have our favorite brands and flavors, but it never hurts to try something new from time to time. Some of my favorites are the Chocolate Mint flavored Clif Builder’s Bar, any of the chocolate-based Pure Protein Bars (available at Costco and Walmart), and the Caramel Nut Blast flavored Balance Bars.
    • Mechanical Pencil(s) or Pen(s) – You’re not really training unless you’re writing down what you’re doing. For that you need a writing implement. I like the ability to erase what I’ve written, YMMV.
    • Sanding block, cuticle cutters, athletic tape and nail clippers are all must have items.  Photo Frederik Marmsater.

      Sanding block, cuticle cutters, athletic tape and nail clippers are all must have items. Photo Frederik Marmsater.

      Sanding Block – Keeping your skin tough and smooth will help prevent skin issues that can derail your training AND sending. Daily use of a sanding block is the best way to do that. Get something in the Medium to Fine grit range (100-200 grit).

    • Climbing Salve – If you’re one of those lucky honemasters with leather-like hands that are constantly cracking, ask Santa for some Joshua Tree Climbing Salve.
    • Athletic Tape – Let’s face it, it’s just a matter of time before you need this. Ideally you’ll only need it to protect your skin from flappers, but it’s always good to have on hand during training in case you feel a connective tissue tweak.
    • Nail Clippers – If not for you, do it for the rest of your crew. Nobody wants to hear that fingers-on-a-chalkboard sound every time you slap for a hold in the gym. These things wear out over time, so even if you have a few it might be time to upgrade.
    • Music Download Credit(s) – You can never have too many sic beats to get you psyched up to train. Make sure Santa knows what type of device you’re using.
    • Duck Tape – Those with a home climbing wall are always in need of fresh patterns to mark their web of boulder problems. Duck Tape brand duct tape is constantly coming out with new patterns to keep your lines distinct. These are available in the paint section of most hardware stores (often in the same aisle as the sanding blocks), or in the party section of Target, etc.
    • Wrench – Along the same lines, if you have a home wall, you can never have too many 7/32” and 5/16” Allen Wrenches. Get the clever Multi-Wrench from Metolius and you’ll never have to worry about grabbing the wrong size.
    • RCTM Logbook – You can never have too many of these!

$5- 10:

    • Stopwatch – Whether timing dead hangs or rest periods between redpoint burns, we all need some kind of stopwatch. There are a lot of options here that come down to personal prefernce, but for indoor training, a timer with a big display like this one can be really useful.
    • Brush – Essential for cleaning the playing surface—be it your precious hangboard grips, or the crux crimper on your long term goal route. But don’t rely on whatever manky, plaque-coated, blown out scrubber you find lying in the back of your bathroom drawer, ask Santa for the Lapis Boar’s Hair Brush, the Holy Grail of brushes, coveted by pebble-wrestlers around the world. Shipping is a killer on these guys so it’s best to buy a few at a time, or see if your local climbing gym carries them.
    • Chalk – This is another consumable that always seems to run out at the worst time. With a seemingly infinite shelf-life, you can never have too much. If you’ve never experienced the pure joy of chalk in a bottle, now is the time!
    • Placebos – Getting sick can completely derail your training cycle. Fortunately placebos are proven to work (as long as you believe in them). So keep the faith and ask Santa for some Airborne or Emergen-C. My PhD friend Chris prefers the Airborne tablets because they pop and fizz like crazy, providing a more convincing placebo effect.  I’ve consumed literally hundreds of these and I can attest that Tropical Emergenc-C is the best-tasting flavor.

$10-20:

    • Cuticle Cutters – These are a must have for the Very Serious Climber. Use these to carefully trim away budding flappers (as described on pages 171-2 of the RCTM). Like nail clippers, its critical to have a sharp pair, so if yours are more than a few years old, it’s probably time to re-load.  The Revlon 1/4 Jaw Nippers are wicked sharp, but there are other good options too.  Usually you can find these in the beauty section of your drug or grocery store if you don’t want to pay for shipping.
    • Thermometer – OCD training fiends will want to document and track the environmental conditions of training sessions, and perhaps even the ideal sending conditions of your outdoor proj. You can keep it simple (and cheap) with something like this, or for only a few bucks more take it completely over the top with AcuRite’s Digital Humidity and Temperature Monitor.
    • Thera-Band – An ounce of prevention is worth a pound of cure, and so these stretchy rubber bands provide a lot of value for not a lot of money. These can be used for warming up, rehabbing ailing joints, or training antagonists.
    • Mini-Tripod“Hey, you guys wanna see my video?” – Uncle Rico  A collapsible mini-tripod will allow you to film your project sessions and break down your sequence and effort like the pros do.  Smaller/lighter tripods are more likely to actually make it to the crag, so no need to mortgage the house on a super elaborate rig.
    • Trango Trucker Hat – Anything worth doing is worth doing well. Even more important is looking dope as hell while doing it! Channel your inner Teenage Mutant Ninja Gym Boulderer with this fly lid from our stylin friendz at Trango.
    • Holds – It’s nice to have options, and climbers with a home wall know you can never have too many holds. Most hold sets are too big (and costly) to qualify as stocking stuffers, but discerning shoppers can find small sets of screw on foot jibs for right around $20.

If you’ve got any other great stocking stuffer ideas, please share in a comment below.  Happy Holidays!

Adjustable Mount 2.0 for the Rock Prodigy Training Center

The finished adjustable mount. Keep reading to learn how to make your own.

The finished adjustable mount. Keep reading to learn how to make your own.

In a previous article, we showed you how to build an Adjustable Mount for your Rock Prodigy Training Center so that you can take maximum advantage of the built in ergonomics of the most innovative fingerboard on the market. While it gets the job done, the French Cleat technique described in that article is difficult to execute, and the result is bulky. We’ll show you an alternate method here that can be built for about $20 in parts and an hour of work.

The finished product is shown above, and the backside view is shown below. It uses “Door Stop” hardware I found at Home Depot to drape accross a 2×10 (or 2 x whatever you like..) Besides being much lighter and lower profile than the French Cleat, this design is also extremely portable. this mounting system could be hung from any 2×8, if you were on the road and needed to get your training in…think of the possibilities…

Rear view of the finished adjustable mount.

Rear view of the finished adjustable mount.

The base board is 3/4″ plywood, which the RPTC and Door Stop hardware mount to (with T-Nuts). I had some nice scrap plywood laying around that I used, but you could use a lower grade to save some money. I used my RPTC to trace out the shape for the base boards, and cut it with a jig saw, which is ideal for cutting curves. Before you cut, plan out where the screws for the RPTC are going to be, and where the bolts for the door stops will go so that they don’t interfere. It’s a good idea to drill the holes for the Door Stop hardware before you cut, but it isn’t necessary.

Cutting the 3/4" plywood base board with a jig saw. Use safety glasses!!!

Cutting the 3/4″ plywood base board with a jig saw. Use safety glasses!!!

I left about a 1″ margin at the top of the board, as shown in the next photo.

Note the ~1" overlap at the top of the RPTC.

Note the ~1″ overlap at the top of the RPTC.

Here is how I laid out the bolt holes for the door stops:

Laying out the holes for the Door Stop. You'll want to mount this as close to the top of the baseboard as possible.

Laying out the holes for the Door Stop. You’ll want to mount this as close to the top of the baseboard as possible.

Every climber should have a bucket of 5/16″ T-Nuts laying around, but you may need to pickup some 3/4″ x 5/16″ bolts and washers. You’ll want to torque these pretty tight so that the T-Nuts suck in to the plywood and are flush with the plywood. This will ensure the RPTC can be mounted to the base board without interference from the T-Nuts.

Torquing the bolts into the T-Nuts.

Torquing the bolts into the T-Nuts.

Here is the finished backplate with Door Stops, bolts, and washers:

The finished backplate.

The finished backplate.

And this is the front view, showing the T-Nuts flush with the plywood for easy mounting of the RPTC:

The front side of the backplate. Note the T-nuts are flush with the plywood to allow you to mount the RPTC flush.

The front side of the backplate. Note the T-nuts are flush with the plywood to allow you to mount the RPTC flush.

The next step is to mount your RPTC on the base boards. Carefully select your screws (length in particular) so that they DO NOT protrude out the back of the plywood. If they do, you’ll need to cut them off with a cutoff wheel or grinder, and that’s a pain you should try to avoid.

Selecting the right length screws from my collection to mount the RPTC with.

Selecting the right length screws from my collection to mount the RPTC with.

Here are the finished adjustable mounts with RPTC halves mounted:

The RPTC mounted on the base plates.

The RPTC mounted on the base plates.

At this point, if you throw your RPTC up on a 2×10, you’ll notice some slop in the mounting. The Door Stops are not 1.5″ deep like a 2×4, they are deeper, which leaves a gap. You may be able to live with this gap (and in my experience, it isn’t a problem). If not, you’ll need to mount shims on the backside of the 2×10 to “widen” the 2×10 and eliminate that gap. Something in the range of 3/8″ to 1/2″ shim will work. I used 3/8″, and this works well for me.

Shim material mounted to the back of the 2×10 that I use for my cross beam:

Shims added to the back of my 2x10 cross beam. And a poop tube (for some reason?)

Shims added to the back of my 2×10 cross beam. And a poop tube (for some reason?)

Cutting out the shim material with my Jig saw:

Cutting the shims.

Cutting the shims.

Finally, if you are accustomed to your hangboard residing at a particular height, you will want to relocate your cross beam. As I described in this article on how to mount a hangboard, I like the bottom of my board 81″ off the floor. The adjustable mount will raise the level of your board a few inches, so you may need to lower your crossbeam by a corresponding amount. If you have other boards or holds mounted on your crossbeam, you might want to just live with it, and build yourself a platform as described in the aforementioned article.

Lowering my cross beam to account for the increase in height provided by the door stops.

Lowering my cross beam to account for the increase in height provided by the door stops.

Here is the finished product, and the happy new owner of an adjustable hangboard:

The finished product.

The finished product.

The vision for the Trango athlete team is to find climbers who embody our brand’s values and support them in their climbing endeavors. We focus on the character of the climber, their passion for the sport, and their desire to contribute to the community.

Meet the Team

Featured Events

All Events

Partners

The American Alpine Club American Mountain Guides Association Access Fund Leave No Trace - lnt.org

Archives

Authors

Facebooktwittergoogle_pluspinterestmail
eGrips Tenaya Fast Rope Descender

© Trango - All Rights Reserved