• Fred Nicole Sends The Escapist (V14)
  • Canadian Crusher Marieta Akalski Storms Rifle, Sends Her First 5.14a
  • The Naked Edge Done in 26 Minutes, See Video Clip
  • Mountain Guide Latest IS Victim
  • Daniel Woods Bags First Ascent at 14,000 Feet
  • VIDEO: Jorg Verhoeven and Katharina Saurwein Rip It Up in RMNP
  • Lee Sheftel Climbs 5.13b at 68 Years Old
  • Alex Puccio Sends Her Second V14, Wheel of Chaos
  • Brette Harrington Makes Second Female Ascent of the Trad Route Shadow (5.13a)
  • Cheyne Lempe and Ethan Pringle Climb New Route in Yosemite
  • Jon Cardwell Sends Wheel of Chaos (V14) In A Day
  • VIDEO: The Psychology of Climbing Champion Ramón Julián
  • World Cup Climber Sean McColl Dominates American Ninja Warrior
  • Jonathan Siegrist Develops Hard Routes in Idaho
  • Alex Megos Sends His Longest Project Yet—Geocache
  • Climber Dies From Fall On Mount Garfield, Washington
  • Q&A: Yuji Hirayama Wants More UK Trad
  • VIDEO: Inside the Mind of a Free Soloist - Tom Randall Goes Ropeless
  • Nalle Hukkataival Sends V15 Project in Australia
  • James Pearson Flashes Something’s Burning (5.13d X) in Wales
  • Yuji Hirayama Sends 5.13+ R Trad Testpiece
  • Chris Bonington, 80, Sends Old Man of Hoy for his Birthday
  • Alex Puccio's Outdoor Climbing Pays Off At Arco
  • VIDEO: Jonathan Siegrist Climbing Speed Intégrale (5.14d)
  • Ondra Dominates Bouldering Championships, Puccio Takes Silver
  • Alex Honnold Talks About the Risk of Free Soloing
  • Climber Dies in Tuolumne Meadows
  • Alex Puccio Climbs The Automator (V13)
  • Urs Moosmuller Climbs Fathers Day (5.14a) on Gear
  • Q&A: Beat Kammerlander Still Runs It Out
  • Buhrfeind and McColl Win 2014 Psicobloc Masters
  • Famed Utah Tower Falls
  • Angie Payne Gets Freaky with Her Second V13
  • Alex Puccio Sends Jade (V14)
  • Nina Caprez Redpoints All Pitches on Orbayu (5.14b)
  • First All-Female Nepalese Team Summits K2
  • Interview: Alex Megos Climbs Slow, But Sends Fast
  • VIDEO: Coxsey Climbs New Base Line (V14)
  • VIDEO: Nalle Hukkataival on Bügeleisen Sit Start (V15+)
  • Hans Florine, 50, Sets Solo Speed Record for Triple Direct on El Cap
  • Q&A: Shauna Coxsey Third Woman to Climb V14
  • Sam Davis Climbs Jade (V14)
  • Q&A: Alex Megos Sends Biographie/Realization (5.15a) in Three Tries
  • Q&A: Mirko Caballero Claims His 2nd V14
  • Respected Climber Falls 50 Feet and Dies at Cathedral Ledge
  • Coxsey and Caballero Climb V14
  • Ashima Shiraishi, 13, Becomes Second Female to Climb V14
  • Mélissa Le Nevé Sends Baa Baa Black Sheep (5.14b/c)
  • Alex Puccio Sends Nuthin’ But Sunshine (V13)
  • Q&A: Joe Kinder Climbs Punks in the Gym (5.14a) in a Downpour
  • Q&A: Sam Elias and Mike Kerzhner Fire 3rd Ascent of El Cap's PreMuir (5.13+)
  • Austin Siadak Solos Evolution Traverse in a Day
  • Roland Hemetzberger Frees Multi-Pitch 5.14a in Zillertal, Austria
  • Q&A: Mirko Caballero flashes his first V11 in South Africa
  • Kyle Vassilopoulos Establishes 130-Foot 5.14 at Wolf Point
  • Hukkataival Climbs Alpine Sport Testpiece Sibergeier (5.14a)
  • Chattanooga's Take on Buildering
  • Alex Megos Frees 20-Pitch 5.14b in Switzerland
  • Trotter, Caldwell, Wharton Put Up Six-Pitch Route in Sicily
  • Jes Meiris Beats Female Solo Speed Record of the Nose by 4 Days
  • Eitan Green, 28, Remembered
  • Kilian Jornet Smashes Speed Record on Denali
  • 7-Up: Honnold and Allfrey Climb 7 El Cap Routes in 7 Days
  • How To Be a Xena of Rock Climbing
  • Vail World Cup Comp Report: Noguchi repeats from last weekend, Sharafutdinov from last time at Vail
  • Emily Harrington Runs It Out to Send Tom et Je Ris (5.14a)
  • David Mason Sends 20 Problems (V11-V13) in Vastervik, Sweden
  • Mark Anderson Establishes the Hardest Route at Independence Pass
  • Six Presumed Dead After 3,000-Foot Fall On Mount Rainier
  • Q&A: Jonathan Siegrist Sends Biographie/Realization (5.15a)
  • Nick Duttle Sends 10 New River Gorge 5.14s in One Month
  • Ryan Jennings and Kevin Cooper Climb Major New Route in Alaska
  • Dean Potter Responds to Criticism About Flying with His Dog
  • New Yosemite Classic: First Free Ascent of The Unemployment Line (5.12-)
  • Alex Luger Frees "Psycho" 5.14 Trad Route
  • Mélissa Le Nevé Makes First Female Ascent of Wallstreet (5.14b)
  • Jimmy Webb Sends Jour de Chasse (V15) in 15 minutes
  • Ondra Climbs Two 5.14ds and One 5.15a - Plus Amazing Send Footage
  • Interview: Megos Sends Another 5.14d in Two Hours
  • Q&A: Ethan Pringle Gives Some Love to Jumbo Love (5.15b)
  • Nalle Hukkataival Sends Emotional Landscapes (V15)
  • Ondra Onsights Il Domani (5.14d)
  • Interview: Hukkataival on Bügeleisen Sit: Hardest in the World?
  • Special Report: Enough Misinformation, The Truth of Everest
  • Adam Ondra Climbs Two 5.14d’s While Training for the World Cup
  • Wharton Frees Hallucinogen in A Day
  • A Tribute To Our Brother, Ankaji Sherpa
  • 14-Year-Old Kai Lightner Climbs Lucifer (5.14c)
  • Jimmy Webb Climbs Multiple V15s in Magic Wood, Switzerland
  • Fransico “Novato” Marín Is the Oldest Person in the World to Climb 5.14a
  • Rad Video: Mirko Caballero Climbing Meadowlark Lemon
  • Save Getu Climbing From Destruction
  • Jan Hojer Sends The Story of Two Worlds (V15) and Big Kat (V14)
  • Jonathan Siegrist Establishes 5.14 Testpiece at Quality Arizona Crag
  • Alpine Ascent of the Season: Lindic and Krajnc Free Rolling Stones
  • Shauna Coxsey Climbs Her Second V13 in Albarracín, Spain
  • Video: Rok Klancnik Makes Third Ascent of Bügeleisen (V14/15)
  • Hazel Findlay Becomes the First British Woman to Climb 5.14b
  • Sasha DiGiulian Climbs Red Bull Stadium
  • David Roetzel Solos 15 Pitches of Hard Ice in One Day
  • Ueli Steck's Solo, Slawinsky and Welsted's K6 Ascent Win Piolets d'Or
  • Is Bishop World Class? Niccolò Ceria Says Don’t Believe The Hype
  • Dani Arnold Free Solos 1,100-Foot WI 6 in 27 Minutes!
  • Jimmy Webb Sends The Story of Two Worlds (V15) in Switzerland
  • Mirko Caballero Becomes Youngest Person to Climb V14
  • Katy Whittaker Climbs China Crisis (5.14a)
  • Sean "Stanley" Leary Killed BASE Jumping
  • Red Flag! Help protect access to the Red River Gorge’s most popular crag.
  • American Climbers Crush in Switzerland
  • Stefan Glowacz and Chris Sharma Attempt Massive Oman Cave Route
  • Mark Anderson Makes Third Ascent of Mission Impossible (5.14c/d)
  • Crazy Video: Free-Solo Aerial Dancing
  • Isabelle Faus Climbs the World’s First V12 Trice
  • Barbara Zangerl Sends the Spicy Trad Pitch Prinzip Hoffnung (5.14a)
  • Five Ten Adds Mirko Caballero to their Elite Team
  • VIDEO: Woods and Webb Crush The Nest (V15)
  • The Secret Climb of Chris Sharma and Stefan Glowacz
  • Cool Vid: Dave Graham's Process and Send of Foundation's Edge (V15)
  • Dan Goodwin Sets New World Record for Longest Lead Climb
  • Avalanche Kills Two Climbers in the Caucasus Mountains
  • Nepalese Government To Penalize Everest Climbers Who Leave Trash
  • Final Update: UIAA Ice Climbing World Cup and Olympics
  • Sean O’Neill Becomes First Paraplegic to Climb Bridal Veil Falls
  • Climbing Borders: Non-Profit Uses Climbing to Help At-Risk Youth
  • Piolets d’Or 2014 Nominations Announced
  • Nepal Changes Fees to Climb Everest: But Are They Lower or Higher?
  • Puccio and Woods Each Win Eighth ABS National Titles
  • Charlie Porter Dies
  • Nalle Hukkataival Nabs Third Ascent of Gioia (V16)
  • Ian McNaught-Davis: 1929-2014
  • Will Gadd and Team Make First Ascent of Overhead Hazard (M13+)
  • Woods and Wurm Win 21st Annual Hueco Rock Rodeo
  • Paul Robinson Establishes New V14 in Hueco Tanks
  • Sharma to Chouinard in a Weekend
  • Honnold and Caldwell Complete First Ascent of Fitz Traverse
  • Chad Kellogg Killed in Patagonia
  • Help Protect Eagle Bluff in Clifton, Maine
  • Updated: Magnus Midtbø is STILL Working on Neanderthal (5.15b)
  • Film Review: The Last Great Climb
  • New Multi-Pitch M11 Mixed-Route Goes Up in Ouray, Colorado
  • Jay Renneberg Remembered
  • Update: UIAA Ice Climbing World Cup in Switzerland and France
  • Adam Ondra Nabs Second Ascent of First Round, First Minute (5.15b)
  • Record Conditions for Redstone Winterfest
  • Q&A: Daniel Woods Gets "Obsessed" to Send Lucid Dreaming (V15)
  • Mount Washington Valley Ice Fest Celebrates 21 Years
  • 70-Year-Old Legends Tick Bird Brain Boulevard (IV Wi 5)
  • Help Open Climbing in Hawaii
  • Daniel Woods Sends Lucid Dreaming (V15)
  • Update: Climber Found Unresponsive at Rock Gym and Declared Dead
  • Cardwell and Puccio Win Di'Namik Comp
  • VIDEO: David Lama and Dani Arnold on First Ascent of Moose's Tooth
  • Update: UIAA Ice Climbing World Cup
  • Greg Mortenson Grateful for Allegations
  • Q&A: Honnold Takes A "Step Forward" by Soloing El Sendero Luminoso
  • Honnold Free-Solos the 1,750-Foot El Sendero Luminoso (5.12d)
  • Climbing Friend Accused of Killing Geoff Farrar at Carderock
  • John Long Writing Symposium Announced
  • Best In Gear For 2014
  • French Stars Storm Ouray: Mercier and Maureau Win 2014 Mixed Comp
  • VIDEO: Bernd Zangerl's Hardest Problem Yet--V16?
  • Robert Jasper Sends Cutting Edge Mixed Climb: The Black Death
  • Two Killed on Aconcagua
  • VIDEO: Sasha DiGiulian and Edu Marin Send Bellavista (5.14b)
  • 2014 Spitzer Award Winners
  • Roskelley First American Awarded Piolet d’Or Career Award
  • Raw Send Footage of Adam Ondra on New 5.14d First Ascent
  • John Ewbank, 1948-Dec. 2, 2013
  • The Hardest Pitch in Yosemite Goes Down!
  • Mallorca Access Problems for Climbers
  • Paige Claassen Sends India's Hardest Route--Ganesh (5.14)
  • Will Gadd Edged Out at Bozeman UIAA Mixed Comp
  • David Lama Solos New Winter Route in the Alps
  • Webb and Woods Both Send/Downgrade Meadowlark Lemon (V15/14)
  • Jan Hojer Claims V15 First Ascent in Fontainebleau
  • Tommy Caldwell Is Back on the Dawn Wall!
  • Exclusive Dawn Wall Videos: Episodes 3 & 4
  • Interview with Ondra on New 5.15c
  • Ondra Climbs Third 5.15c
  • Watch the Exclusive Dawn Wall Project: Episodes 1 & 2
  • Interview with Ty Landman on the Smiling Buttress FA
  • New Psychological 5.13d Testpiece in the Alps
  • Jimmy Webb Wins La Sportiva Legends Only 2013 Comp
  • Andy Turner Gets Second Ascent Of Powerdab (M13)
  • Muriel Sarkany Becomes Fourth Woman to Redpoint 5.14d
  • Liberty Cap Gets Second FFA of the Year: Scarface (5.12)
  • Q&A: Daniel Woods Defies Gravity
  • How-To's for Gym-Outdoor Transition, Barry Blanchard Memoir and More!
  • Defying Gravity (V15) FA for Daniel Woods
  • Boswell and Bullock Go Big in Canada
  • First Ascent of Unclimbed Peak in the Everest Region, Nepal
  • Building Ethiopia's Potential: Rock Climbing Near Addis Ababa
  • Ryan Vachon Sends M12 Testpiece on Gear
  • Cheyne Lempe Sets New Solo Record on El Cap
  • Gear Guide Contest Winners
  • Jimmy Webb Sends Bridge of Ashes (V15/14) in a Session
  • Updated: Three New Ice Routes on Mt. Evans, Colorado
  • Kevin Jorgeson Is Still Gunning for the Dawn Wall
  • Interview: Daniel Woods on His Hardest Boulder Problem Yet
  • Tommy Caldwell Hurt on the Dawn Wall
  • Jimmy Webb Repeats The Penrose Step (V14)
  • Get power the German way: New training book, new guidebooks and MORE
  • Q&A: Paul Robinson Sends Jaws II (5.15a)
  • Interview: Hazel Findlay Climbs Freerider (5.12d) on El Cap
  • New Ice Route on the Diamond: Window Pain (WI 6+)
  • Ondra Sends Three 5.14d's in One Day
  • Send in your Accident Reports and Win $1000 in Gear
  • Update: Jimmy Webb Flashes Two V12s, One V13 at Leavenworth
  • Interview and Video: Pete Whittaker on the First Ascent of Baron Greenback (5.13d R)
  • Rumney Local Makes Fourth Ascent of Jaws II (5.15a)
  • Traversi Takes Down the Leavenworth Project to Establish The Penrose Step (V14)
  • Graham Makes FA of Foundation's Edge (V15) in Switzerland
  • Woman Paraplegic Climbs El Cap Despite Yosemite's Closure
  • In the Cloud (V12): Hardest Boulder Problem Established by a Woman?
  • Sisu Masters 2013: Finland's Unique Bouldering Competition
  • Megos Makes Easy Work of Kalymnos Climbing Festival
  • Update: New Info on Ueli Steck's 28-Hour Solo of Annapurna's South Face
  • Ueli Steck Summits Annapurna's South Face ... Solo!
  • Sharma to Try New Clark Mountain Project, Possible 5.15+
  • Nick Duttle Sends 5.13 at 14,000 Feet
  • Yosemite Climbers Keep Climbing Despite Shutdown
  • Ashima Shiraishi Makes First Female Ascent of 24 Karats (5.14c) in the Red
  • UPDATED: Rave Reviews and Sleepless Sending at 24 Hours of Horseshoe Hell
  • Chris Sharma to Try Dawn Wall Project on El Cap
  • Q&A: Paige Claassen on Sending One of the Word's Hardest Slabs--Art Attack (5.14b)
  • Government Shutdown Forces National Park Closures
  • New Female Speed Record on El Cap's Nose by Smith-Gobat and Sauter
  • Fatal Gym Accident
  • Memoirs of Big Walls and Peaks; Tahoe bouldering, Sonora Pass, Missouri Granite
  • Two More 5.15a's for Ondra in Norway
  • New Route on Kapura Peak, Pakistan
  • Yesterday's Gear Guide Giveaway Winner Announced!
  • Bellavista for MacLeod and Cassidy
  • Amazing Helicopter Mountain Rescue Caught on Video!
  • Ueli Steck Heads Back to Himalaya
  • Wide Boy Randall Ticks Cobra Crack (5.14) on Last Day
  • Wide Boy Pete Whittaker Sends the Cobra Crack (5.14)
  • New 5.14 Alpine Route on Mt. Hooker, Wyoming
  • Arizona Climbing Area at Risk of Destruction
  • More V15's for Graham and Webb
  • Wharton and Walsh Send the North Pillar of Twins Tower
  • Yesterday's Gear Guide Giveaway Winner Announced Here!
  • Polish Team Establishes New Route on Great Trango Tower
  • Kilian Jornet and Emelie Forsberg Rescued from Frendo Spur
  • Daniel Woods Spins The Wheel of Wolvo (V15)
  • Kausch Breaks Record for 6000m Peaks Climbed in Andes
  • Barbara Zangerl Sends Des Kaisers neue Kleider (5.14a) and Completes the Alpine Trilogy
  • Heritage Featuring Carlo Traversi in Switzerland
  • Fischhuber and Stöhr Win European Bouldering Championships
  • Five Ten announces winners of 2013 CORE Awards
  • Trotter Sends New 5.14 Big Wall
  • Black Diamond Engineer Killed in Climbing Fall
  • 12-Year-Old Mirko Caballero Climbs His First 5.14b
  • New Guides to Bouldering in the Winds, Shuteye Ridge, Yosemite and More
  • Interview: Being Alex Megos
  • Ashima Sends V13 in Colorado
  • Alex Megos Establishes 5.15a Link-Up in Australia’s Grampians
  • Manslaughter Charges Filed in Death of Tito Traversa
  • Federation President Killed on G1
  • IFSC 2013 World Youth Championship Results
  • Mario Richard Killed in BASE Jump
  • Alex Megos Establishes Australia's First 5.14d
  • 12-Year-Olds Mirko Caballero and Ashima Shiraishi Send V13 in Magic Wood
  • New 5.12d Free Route on The Eiger's North Face
  • Sasha DiGiulian Makes First Female Ascent of Bellavista (5.14b) in the Dolomites
  • DiGiulian Continues to Roll, Onsights Italy’s Pole Position (5.13c)
  • Weekend Whipper: Psicobloc Choss
  • Mount Everest: New Regulations and "Government Mechanism" to Police Mountain
  • New 5.13b Free Route in Yosemite Valley by Mason Earle
  • Adam Ondra Makes First Ascent of Iron Curtain (5.15b)
  • DiGiulian and Webb Win Psicobloc: Photos and Video
  • Updated: Tommy Caldwell Repeats The Path (5.14 R)
  • Father and Son Killed on K2
  • Rocklands Climbing In Jeopardy
  • New Route Opened in Alaska's Rugged Revelation Mountains
  • Alex Honnold to Climb a Building on Live T.V. but Which One?
  • Weekend Whipper: How to Spot a Bad Spotter
  • New Guidebooks! Beta for Fitz Roy, Rifle and More ...
  • Alex Honnold and Cedar Wright Traverse California's 14ers By Bike and Free Solo
  • 24,278-Foot Mountain in Karakoram Finally Sees First Ascent
  • Gérôme Pouvreau Sends Silbergeier (5.14a) in the Rätikon
  • Kilian Jornet Breaks Speed Record on Mont Blanc
  • DiGiulian Cranks Another 5.14 First Ascent
  • Siegrist Repeats Moonshine (5.14d) in Wyoming
  • Ullrich and Muskett Climb Indian Face (E9 6c/5.13ax)
  • Interview: Adam Ondra About Onsighting La Cabane au Canada (5.14d)
  • Weekend Whipper: Don't Get Your Foot Caught!
  • Remembering Layton Kor
  • Brain Puzzle Winner, Wins!
  • Sasha DiGiulian Cranks the First Ascent of a 5.14c in South Africa
  • Alex Megos Sends The Wheel of Life (V15)
  • Adam Ondra Onsights La Cabane Au Canada (5.14d)
  • Paige Claassen Opens 5.14, Starts Charity Tour
  • 12-Year-Old Tito Traversa Dies From Climbing Fall
  • Austrians Make Second Ascent of Ozturk and Wilkinson's Tooth Traverse in Alaska
  • Randy Udall, Missing in Wind Rivers, Has Deep Mountain Roots
  • Five Ten Accepting Applicants for 2013 CORE AWARD
  • Enormocast Features Rock and Ice Publisher Duane Raleigh
  • Jimmy Webb Crushing Rocklands, South Africa
  • Shauna Coxsey Cranks First Female Ascent of Nuthin' But Sunshine (V13)
  • Video: James Kassay on the First Ascent of The Wheel of Life Direct (V16)
  • Ramonet Sends Sharma's Tierra Negra (5.14d/.15a) Second Try
  • Colorado Man Dies on Grand Teton
  • Nine Climbers Murdered on Nanga Parbat
  • 12-Year-Old Mirko Caballero Crushes In Europe
  • Nalle Hukkataival Sends Long-Standing Swiss Project
  • Two Events Commemorate Layton Kor
  • The Future of Bouldering?
  • Dave Graham Cranks the Second Ascent of The Full Circle (V14)
  • Daring High Altitude Rescue on Everest Sets Records
  • Alex Puccio Third, Stöhr and Sharafutdinov Win Vail World Cup
  • Yosemite's Liberty Cap Goes Free
  • Sharma and Crew Bring First Deep Water Soloing Competition to America!
  • Climber Dies on El Cap
  • New Climbing Area Purchased in Kentucky
  • Climbing Doesn't Make Olympics
  • Possible 5.15a by Steve McClure
  • Whittaker Says Missed Sex and Salad Most
  • 5.14d First Ascent for Adam Ondra
  • Nico Favresse Sends His Hardest Crack Climb!
  • Five Climbers Missing on Kangchenjunga
  • Tragic Climbing Accident at Tahquitz Rock, California
  • Trotter, Cardwell, Traversi and Schulte Join Photo Camp
  • Kenton Cool and Dorje Gylgen Sherpa Summit Nuptse, Everest and Lhotse
  • Updated: Death on El Cap
  • Woods and Robinson Send The Ice Knife (V15)
  • Daniel Woods Establishes New V14
  • Death on Everest
  • National Park Service Authorizes Fixed Anchors in Wilderness
  • Alexander Megos Sends Frankenjura's Hardest
  • Visiting Climbers Ignored Bolt Ban, Prompting Armenian Basalt Closure
  • Climbing Banned at Idaho's Castle Rocks
  • 5.14c Onsight for Adam Ondra
  • Climbing Banned on Armenian Basalt Columns
  • James Pearson Skips Bolts and Places Gear on 5.14a
  • 5.15a First Ascent for Alex Megos
  • Ueli Steck Attacked on Everest
  • Help Layton Kor's Family
  • Lama and Arnold Blitz New Route in Alaska
  • Q&A: Samuel Johnson Solos Mount Hayes
  • Barbara Raudner Climbs Mind Control (5.14c)
  • Female Onsight of Los Humildes pa Casa (5.14a)
  • Sachi Amma Throws Down in Spain
  • Interview: Wilder Sends 5.13d Trad at the New River Gorge
  • 13-Year-Old Drew Ruana Climbs To Bolt or Not to Be (5.14a)
  • Said Belhaj Cranks 5.14d Second Try
  • Climber Dies in Clear Creek Canyon, Colorado
  • Hard New Mixed Route in Alaska's Kichatna Range
  • Nalle Hukkataival Repeats Bügeleisen (V14)
  • First Ski Descent of Grand Teton North Face
  • Solid Gold: Dan Mirsky Opens New 5.14c
  • Joshua Tree Climbing Area Closed Due to Vandalism
  • Sherpa Killed Fixing Lines on Everest
  • VIDEO#2: Honnold Sending A Gift From Wyoming
  • Daniel Woods and Charlotte Durif Win SCS Nationals
  • Everyone Wins at Piolets d'Or
  • VIDEO: Honnold Sending A Gift from Wyoming (5.13) in Yosemite
  • Ramon Julian Sends Three New 5.14's in Spain
  • Hazel Findlay Sends 5.13c Trad Testpiece
  • VIDEO: Robert Jasper's Trad M12 Scarefest
  • Emmett and Gresham Do First One-Day Ascent of Three Welsh Classics
  • Carlo Traversi Sends New V15 in Switzerland
  • Megos Strikes Again with 5.15a Second Try
  • VIDEO: Guntram Jörg Sends V14 in the Canary Islands
  • Q&A: Traversi vs The Story of Two Worlds (V15)
  • Sasha DiGiulian Sends Two 5.14bs in One Day
  • Traversi Repeats The Story of Two Worlds (V15)
  • World's First 5.14d Onsight!
  • Chris Sharma Sends La Dura Dura (5.15c)
  • George Lowe, Member of Everest '53 Team, Dead at 89
  • Piolets d'Or Committee Hails Controversial Cerro Torre Climbs
  • The Struggle For Portugal's Hardest Sport Climb
  • Paul Robinson Cranks New V15
  • Lama, Ortner, and Auer Claim Bold Winter Ascent
  • Bouldering and Speed Climbing Join 2020 Olympic Bid
  • VIDEO: Magnus Midtbø Sends Ciudad de Dios (5.14d/.15a) in Santa Linya, Spain.
  • 5.13 First Free Ascents in Chile
  • Weekend Whipper: 60-Foot Fall!
  • VIDEO: Mina Leslie-Wujastyk Does FFA of Jason's Roof (V10/11)
  • Caldwell and Honnold Rip it Up in Zion
  • Kennedy/Dempster 3rd of Ogre Nominated for Piolet d'Or
  • Three North Faces, Solo, in Winter. Check.
  • Ethical Debate: Dave MacLeod's Routes Disputed
  • Daniel Woods Repeats Bridge of Ashes (V15)
  • 10-Year-Old Sends God's Own Stone (5.14a) in the Red
  • Missing Climbers Declared Dead on Broad Peak
  • Massive Ice Climbing Fall!
  • Dave Graham Sends New V15
  • VIDEO: Emily Harrington on Ice and Mixed Climbing
  • Weekend Whipper: Climber Falls Big on Cobra Crack
  • SICK VIDEO: Ondra Sends Change 5.15c
  • VIDEO: Interview With Adam Ondra
  • VIDEO: Alex Honnold in Chile
  • Two Polish Climbers Feared Dead on Broad Peak
  • Rope Jumping with Dan Osman
  • VIDEO: Mina Leslie-Wujastyk Does FFA of Careless Torque (V11)
  • Q&A: Schulte Sends V15 in Font
  • Solo Climber Dies in Fall
  • Weekend Whipper: Steve McClure on Rhapsody (E11)
  • VIDEO: Chris Sharma, Witness the Fitness (V15)
  • Jasper's Trad M12 Scarefest
  • Schulte Cranking in Font
  • Toru Nakajima Sends The Big Island (V15)
  • Spannuth Repeats La Rêve (5.14d)
  • New M12/13 in Montana
  • Ines Papert Sends New M9+ on Gear
  • Austrian Free Solos Cerro Torre
  • Woods and Puccio Win 2013 ABS Nationals
  • VINTAGE VIDEO: Dani Andrada on La Rambla (5.15a)
  • Weekend Whipper: Ice Groundfall
  • Chipping Controversy
  • New Book on How to Big Wall Climb
  • Grants for Everyday People
  • Robinson and Payne Dominate Hueco
  • Hojer Sends Dreamtime (V15)
  • Sick Video: Nalle Hukkataival Bouldering in Penoles, Mexico.
  • Schulte Cranks in Switzerland
  • Weekend Whipper: Dave MacLeod Whips Big
  • Three Killed in Cairngorms
  • COOL VIDEO: Sasha DiGiulian on "Era Vella" 5.14d
  • Woods Sends Hydrangea (V15): Updated with Photos
  • Q&A: Traversi on Meadowlark Lemon (V15)
  • Honnold Rips in Mexico: Updated with New Send
  • Colin Haley Frees Classic Bolted Line in Patagonia
  • Q&A: Chris Sharma Stokes the Fire
  • The Hueco Rock Rodeo Celebrates 20 Years
  • First Female M14
  • Ondra's Spanish Rampage Continues + Raw Send Video
  • Elias Wins Vail Mixed Comp
  • Weekend Whipper: Scary Ice Fall
  • Kurt Diemberger Wins Piolet d'Or
  • Winter Speed Ascent of the Diamond + Rare Repeat of Eldo Horrorshow
  • VIDEO: For the Love of the Game
  • Ondra Sends La Dura Dura 5.15c
  • Sharma Sends 5.15b Project! Updated with Video
  • First Winter Ascent of Europe's Biggest Wall
  • New Secretary of Interior Could Be Good News For Climbers
  • Dave Macleod is Back After Accident
  • Last Great Problem of the Antarctica, Solved
  • VIDEO: Core's Possible V17
  • Dave Graham Wins Spot Bouldering Comp
  • World's First Trad M10?
  • Two Climbers Killed on Les Droites in Chamonix
  • Weekend Whipper: Katie's Scary Tombstone Fall
  • Dani Arnold Ice Marathon
  • VIDEO: Malcolm Smith On Training for Hubble
  • VIDEO: David Graham Crushes in Australia
  • John Long Accident Recovery Update
  • The Naked Edge in 44 Minutes!
  • Sharma and Ondra Gunning for World's Hardest Route
  • 18 Murdered Near Potrero
  • Q&A: Bernd Zangerl Discovers New Boulders
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    Video Spotlight
    Crystal Tower First Ascent
    Crystal Tower First Ascent

    The Training Effect: Methods by Steve House

    23-Apr-2014
    By Steve House and Scott Johnston

    “Training is not the work that you do, it is the value and the cost of your body’s response to that work.” — Legendary coach Renato Canova, Canova’s runners have garnered more world records, world championships, and Olympic medals than those of any other running coach.

    The human body has an amazing capacity to adapt to physical stress. But it does this best if that stress is applied in a constructive, consistent, and progressive manner. To see progress in your fitness you need to temporarily put some systems of the body into a crisis state and allow the body to restore its homeostasis through its natural regenerative processes. This stress/recovery process results in what is termed a training effect. If properly coordinated, these adaptive mechanisms result in a process known as supercompensation, whereby your body overcompensates and ends up at a higher fitness level than before the stress of training was applied. Only the body’s systems that experience the stress of training adapt to handle future stress better.

    If there is a new training stimulus applied while your body is still in a supercompensated state, the resultant new level of adaptation will be higher than the previous one.

    In principle, this progression of load and adaptation is the goal of all well-structured training. This consistent and progressive nature is what sets training apart from simply exercising for health, and is one of the trickiest aspects to get right. The various changes that your body undergoes due to this training effect occur at different rates, and the restorative periods can vary from a few hours to several days depending on which body systems experience stress.

    You become fitter as a combined effect of the stress of training, which has a temporary weakening effect, followed by a recovery period during which your body compensates for the stress that has been applied to it. Too much stress interferes with the body’s adaptation. Too little stress does not elicit enough of a response. Page 46The Guiding Principles: Continuity, Gradualness, and Modulation
    These three words embody the principles of all successful training programs. A solid understanding of them will help you build your program from general to more specific conditioning.

    As mentioned earlier, correct training places one or more of your body’s systems into a crisis state. These stresses impact the body’s structural and functional systems. By structural, we mean the actual protein structures of your body (muscle, capillaries, mitochondria, etc.). By functional, we mean the metabolic, enzymatic, hormonal, and other physiological functions that exist within the structures. The myriad numbers of processes that occur to both these systems take place at varying rates. Some of these adaptations occur on the order of hours; others occur over the course of days, weeks, or even years.

    A failure to adapt (known as stagnation) can occur, and if unaddressed can lead to overtraining, which results in a diminishing level of fitness. It takes time for the body to adjust to the training load you impose. A reapplication of another similar training stress will not give you the benefits you seek if your body’s structural and functional systems have not sufficiently adapted to your current training load.

    Continuity
    Continuity in training refers to maintaining a regular schedule of training with minimal interruption. You have to be motivated and disciplined to fulfill the requirements of the plan you lay out. Obviously, there needs to be some flexibility to account for the unexpected. Lapses in training do happen. They can be managed, but they cannot be overlooked. If you miss a week of training due to work, travel, or sickness, you can’t pretend that you actually did all that training and progress to the next part of the plan. Your body will not be adapted to the next step, and you’ll be likely to have setbacks.

    How you manage this discontinuity depends on its length and the reason for it. Occasional breaks of a couple of days are not much of a problem as long as they do not diminish the training load by more than roughly 5 percent in a month, but frequent or prolonged breaks from training that amount to more than 10 percent of the monthly volume do create a need to adjust your subsequent training.

    Gradualness
    Gradualness is an acknowledgement of the body’s limited capability to adapt to the training stimulus. As inspirational as the movies may have been, Sylvester Stallone violated this basic principle repeatedly in the Rocky series. Hollywood allows that sort of fantasy. Real life does not. Occasional bursts (or lapses) of enthusiasm and motivation that result in big jumps in training load are a common approach to training by beginners and dabblers. The results from this sporadic exercise (we can’t call it training) will never lead to good results. Your body’s numerous systems require time to adapt to the various stresses you apply with a training load. Gradualness is a virtue that cannot be overemphasized.

    A gradual progression of the training load means different things for different athletes. Beginners and those with a low annual volume of training can progress faster than those with many years of training who are closer to their ultimate potential fitness. As a general rule, beginners can increase training volume by as much as 25 percent per year and up to 50 percent during a three-week training cycle. Advanced athletes will be unable to make such jumps because they are already operating much closer to their body’s capacity. For them, a 10 percent jump in yearly volume should be considered a maximum. Elite-level athletes often make no change in overall annual training volume, instead seeking gains by juggling the amount of higher-intensity and specific training.

    Ideal application of the stress of training during the supercompensation phase results in long-term fitness increase. Page 47.Modulation
    Modulation is the undulating level of training stimulus that allows your body a chance to recover its homeostasis (biological equilibrium in living organisms) after that crisis period. But it will also allow you to overload those intended systems and then put them into the next and higher crisis state with the new, higher training load. Depending on the systems you intend to stress, this modulation can follow a cycle measured in hours up to one measured in days. It can take three weeks for some significant changes to happen in the structural and functional systems. With care, an athlete can modulate his training to allow several systems to adapt at the same time.

    Through empirical processes, coaches have come to realize that adaptation occurs in roughly three- to six-week cycles. During the first three weeks, your body rapidly adapts. During the next three weeks, if the training load is held constant, it begins to yield diminishing results as your body structurally and functionally adapts to that training stimulus. During these second three weeks many of the adaptations begin to consolidate, creating a base upon which to build the next step upward on the fitness ladder.

    Once your body is adapted to the stress of the current training load, what used to be a crisis state will no longer be enough to cause your body to keep adapting. Some creative changes to the training load need to be implemented for the next three-week cycle or progress will stop as you become adapted to this new level of crisis. These changes vary according to the qualities that the athlete hopes to develop. For a quality such as endurance, these adjustments are simple and involve mostly an increase in the volume of training along with the concurrent increase in speed at the individual’s aerobic threshold pace. For the simultaneous training of different qualities such as speed and endurance or power and endurance, even more elaborate training systems need to be implemented, which is beyond the scope of this book and must be administrated with care and finesse, usually by a coach.

    Specificity
    Only the systems that are stressed are going to see the training effect. That being said, beginner endurance athletes and those with long lapses in their training history can make good gains in fitness initially by doing any prolonged endurance activity. As your fitness improves, your gains in climbing-specific fitness will become more elusive unless you shift to activities directly related to your intended activity. For example, at this stage in his career Steve won’t see much benefit to his climbing speed from swimming laps or paddling a canoe for hours on a lake (for him these can be very beneficial recovery workouts). However, a person with very limited endurance training background will see an improvement in overall fitness from these general exercises, which will translate into improved climbing performance. This principle is known as the Specificity of Training.

    By specificity, we mean that the most effective training will be specific to the movements done, and at a similar speed and intensity of climbing. To a very large extent, elite-level swimmers principally swim for training, champion cyclists ride, top runners run, and worldclass skiers ski. A general sport like alpinism can include more nonspecific modalities than these traditional sports, especially in the early base-building period and for less athletically mature individuals. But the biggest benefits will come from preparing for and modeling the demands of alpine climbing as closely as possible. This is the reason top climbers spend so much time climbing.

    The author, legendary alpinist Steve House.As an alpinist seeking to improve your endurance you should give priority to weight-bearing exercise. This means running or hiking, especially uphill, which will be more specific training than swimming. Cycling is also a great general exercise. However, bikes are very efficient modes of transportation and this makes them less effective training tools from the time versus benefit standpoint. The sitting position on the bike means that you do not have to support your full body weight, which greatly reduces the energy cost of the exercise and the muscle mass used to propel yourself. Being strapped to a machine limits the range of motion, the coordination, balance, and variability of the footing required while climbing. You should not rely solely on cycling as a training mode. We have known some hard-core athletes who have gone so far as to remove the seat to avoid the temptation to sit down.

    Swimming is another great exercise that has little carryover to alpine climbing. The prone position in swimming makes it so the heart has to work much less to pump the blood. The water also keeps the body cool, leaving more blood available for the working muscles. If this is beginning to sound like running and hiking should be emphasized in your basic preparation time, then you are getting the picture.

    Preparation for Success
    While the authors are fully aware of the value of lessons learned in the school of hard knocks, we have written this book in an attempt to help you chart a more direct path to your own alpine success.

    We stated in chapter 1 that you can’t learn to lead thin ice or poorly protected pitches of rock from the pages of a book, but you can prepare for success in a rational way. This will not only give you a better shot at tagging that summit, but also allow you to minimize the risk while you do it.

    As we’ve discussed, athletes in mainstream sports train the component parts of their event many hundreds or thousands of times so that when their big day arrives it is merely a matter of putting those well-practiced components together. This gives them the physical skills as well as the mental confidence necessary to succeed.

    Alpine climbers need to do the same thing. If the first time you lead a long runout pitch on loose rock is on your goal climb, you have not set yourself up for success. If carrying a heavy pack while dragging a sled to the 14,000-foot (4,267-meter) camp on the west buttress of Denali is the hardest day you’ve ever spent in the mountains, then you are very likely not going to have the physical and mental stamina to continue another seven days to the summit.

    This is an excerpt from Training for the New Alpinism - A Manual for the Climber as Athlete by Steve House and Scott Johnston. To purchase the book visit www.patagonia.com

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