The Climbing Advantage

Over the last couple months I decided to try creatine for the first time. I'm 39 years old and have never really taken any supplements besides protein and which I only started about 3 years ago.

The following is a little write up on my experience with it.

Stage 1: Loading Phase
If you don't know, creatine essentially loads your muscles with water so they can give a more anabolic (muscle-building) environment
and enhances nutrient delivery to muscle fibers.

That being said, it takes time to load the muscles usually 2 weeks or so. During this process I had a really hard time with bloating and hydration. It seemed like I couldn't get enough water even though I was drinking more then ever. The bloating also just made for an uncomfortable experience.

Stage 2: Training phase
After about 10 days I started to notice an energy boost. Not just when working out but throughout the day. I just felt better and more active.

My workouts, which were mostly lifting and some cardio, were also improving. I was easily able to add another set of everything and overall just more energy during my workout. It would take about a month however before I started noticing any actual strength improvements. Which were minimal, but the energy boost was more then worth it already.

My recovery after workouts was also better and quicker, I would guess at a good 20-30% faster then normal.

Stage 3: Post training
After about 3 months of taking creatine the energy boost that I originally experienced has been diminishing some, though it could just be me getting use to a new normal. Not sure. I also would say I'm about 7 lbs heavier then before. Probably mostly water retention in the muscle and some extra muscle growth.

Though I forgot to do any max tests before starting to take creatine, I think I can safely say I have had strength gains. Though not as much as I hoped. Probably 2-3%, unquantifiable of course.

Overall I would say it has lead me to better muscular endurance, which in theory, leads to faster hypertrophy.

I would recommend it, especially if you are over 35 years old.

More to come in another post about creatine for climbers.

Youth Nationals is right around the corner and very own Ethan Anderson will be competing this Thursday!

He has put in allot of hours over the years to perfect his craft and has also given back allot, by helping the younger kids on the team.

This is a great opportunity for him, so if you get a chance send him some love!

CHALLENGE DIRECTLY

This mini series focuses on how to properly give feedback in a way that encourages growth.

Step 3. Challenge Directly:

Challenging directly involves providing honest and straightforward feedback to your athletes and coaches, addressing issues, and offering guidance for improvement. It aims to foster a culture of continuous growth and development within the team.

When you challenge directly, you don't shy away from difficult conversations or avoid giving feedback that may be uncomfortable. Instead, you approach these conversations with a goal of helping the individual grow and succeed. Challenging directly means being specific and clear about the areas where improvement is needed, pointing out mistakes or issues, and discussing them openly. Then offer guidance and ideas to help them grow in that area.

Without the first two steps; Praising Effort and Caring Personally, This step is not possible.

CARE PERSONALLY

This mini series focuses on how to properly give feedback in a way that encourages growth.

Step 2. Care Personally:

Caring Personally involves taking an interest in the athlete's lives, understanding their goals, and showing empathy towards their experiences. It’s about fostering authentic connections with the athletes on your team, showing empathy, and understanding their unique needs and aspirations.

A good way to do this is to ask questions! What is your goal for the season? 'What do you like doing other than climbing?' 'What is your favorite subject in school?' By asking questions and listening, it will help foster a relationship of trust and caring. The next step is not possible without this step!

Next step will focus on Challenging Directly.

PRAISING EFFORT

This mini series focuses on how to properly give feedback in a way that encourages growth.

Step 1. Praise Effort:

It can be easy to tell an athlete that they are talented or very strong, but this is praise by use of labels. What we want to do instead is praise effort. Example, “Wow you completed that climb, you are so strong!” Should rather be: “Wow, great work! You really tried hard on that climb and you were able to send it!” This may seem subtle but it plays a huge role in how they view themselves and success. You want to foster a culture of Trying hard and not being afraid to Fail. That trying and effort is what is most important.

Next step will focus on Caring Personally.

Coaching a Growth and Stress-Is-Enhancing Mindset to your athletes can be a powerful way to help them develop resilience, cope with challenges, and foster a positive attitude toward stress. Here are some tips I have found to be helpful when working to develop these mindsets:

Model the Mindset and Behavior you want to see. I'm sure you have heard the term “Words are cheap”. If you do not model the behavior you want to see in the athlete, it will most likely not happen. You can talk all you want about it, but if you do not Model it, it's only words.

Challenge them and yourself. Be open to new challenges, let the athletes see you fail and work through the process until you turn that failure into success. Challenge them directly with love and sit with the athlete as they work through the process. Continue to encourage them and make sure you award EFFORT and let them know when you DON'T see that effort.

Provide Constructive Feedback. There is a thin line between being obnoxiously aggressive and challenging. There is also a thin line between being ruinously empathetic and caring. Care for the athlete and their success, care enough to push them to being the athlete you know they can be.

Address Self Talk. One's inner dialog can sometimes be one's worst enemy. Pay attention to body language and how they are handling challenges. If you see negative behavior, pause for a moment and help them realize their own self talk. Understand that all effects can be perceived in a negative light or a positive light. Obstacle vs Opportunity. I suck vs Im learning. I can't do that vs I can't do that yet.

If you are successful in coaching these mindsets you will begin to see faster growth in the athlete along with attitude in all aspects of their life.

The Stress-Is-Enhancing Mindset is a psychological belief or attitude about stress in which individuals view stress as beneficial and as having positive effects on their well-being, performance, and personal growth. Climbers with this mindset perceive stress as a challenge that can lead to success on the wall or in competitions. When the lights are brightest they are at their best.

Key characteristics of a Stress-Is-Enhancing Mindset include:

Embracing Challenges: Climbers with this mindset are more likely to see stressors and difficult situations as opportunities for growth and development. They are willing to face challenges and view them as a chance to learn and improve.

Motivation and Performance: Those with a stress-is-enhancing mindset believe that stress can serve as a motivator, driving them to perform better and achieve their goals. They experience a sense of increased energy and focus during stressful situations.

Resilience and Adaptability: People with this mindset tend to exhibit greater resilience in the face of stress.

Positive Emotions: Instead of feeling overwhelmed or anxious, individuals with a stress-is-enhancing mindset may experience positive emotions, such as excitement or enthusiasm, when confronted with challenging situations.

Opportunities for Learning: Stress is seen as an opportunity for learning and personal growth. Climbers may actively seek out new experiences and hard climbs as a way to expand their skills and capabilities.

Enhanced Well-Being: Despite experiencing stress, those with a stress-is-enhancing mindset report higher levels of overall well-being and life satisfaction. They find meaning and purpose in stressful experiences.

Developing a stress-is-enhancing mindset can be achieved through cognitive restructuring and reframing one's beliefs about stress. Recognizing stress as an opportunity for growth and embracing challenges can lead to a more adaptive and constructive response to stressful situations.

Next post we will talk about HOW to apply this and the Growth Mindset.

Mindset is EVERYTHING in climbing. Its often what separates the average from the greats. Developing the proper mindset is crucial if you want to have great success!

A Growth Mindset refers to a belief or attitude that individuals can develop and improve their abilities, and talents through dedication, hard work, and perseverance. Climbers with a Growth Mindset excel more quickly than those with a fixed one, they always believe the climb is possible with the right amount of training, hard work and try hard.

Key characteristics of a Growth Mindset include:

Embracing Challenges: Climbers with a growth mindset see challenges and weaknesses as opportunities for learning and growth. They are willing to take on new climbs, even when they can barely pull the moves.

Persistence and Resilience: Climbers with a growth mindset understand that setbacks and failures are a natural part of the learning process. Instead of being discouraged, they view these experiences as valuable lessons and continue to persevere.

Effort is the Path to Mastery: Those with a growth mindset believe that hard work and effort are essential for improvement. They understand that even Professional climbers need to put in a large amount of effort to achieve mastery.

Openness to Learning: People with a growth mindset actively seek out opportunities to learn and expand their knowledge. They are open to feedback and constructive criticism, as they see it as a chance to improve.

Viewing Failures as Learning Opportunities: Failures are not seen as a reflection of their inherent worth but rather as opportunities to learn and grow. Instead of avoiding failure, they see it as a stepping stone toward success.

Emphasizing the Process over the Outcome: While goals are important, individuals with a growth mindset focus more on the process of learning and improvement rather than solely on the end result. They understand that progress is a journey, and the process is where the real growth happens.

In my next post we will talk about the Stress-Is-Enhancing Mindset.

SEE THEM AS WHO THEY CAN BECOME

When coaching individuals, whether they are athletes, colleagues, or children, it is imperative to perceive them based on their potential, rather than their current state. Embrace their capacity to achieve greatness and guide them towards that standard.

Reflect upon the most exceptional coaches or educators you've encountered in your life, and you might uncover a common theme. I would be willing to bet that, beyond their expertise in their respective fields, it was their unwavering FAITH in YOU that rendered them remarkably significant to you.

By placing your belief in them and envisioning their utmost potential, you are more inclined to elevate and propel them towards that potential. Tailor your coaching approach to align with your perception of the individual's capabilities, and then uphold them to that benchmark.

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Link in bio.

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The Climbing Advantage Providing In-Person coaching for Rock Climbing Athletes of all abilities in Spokane, WA