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PhysiVāntage®
  • SHOP
    • "CRUSH" No-Jitters Pre-Workout
    • SENDURE X® - Pre-Workout & Power Endurance
    • Supercharged Collagen®
    • Weapons-Grade Whey® Protein Complex
    • POWERPLEX™ Plant Protein
    • Creatine Monohydrate (micronized)
    • "FLOW" - Electrolytes & BCAAs
    • REDUX HP™ - Natural Pain Relief & Recovery
    • Mag-ATP Booster
    • Organic Greens Superfood
    • VITALIUM™ Multi-Vitamin
    • SEND BLEND COFFEE
    • The Ultimate Pre-Workout Stack!
    • BULK DISCOUNTS & BUNDLES (Save up to 20%)
    • APPAREL & LOGO BOTTLES
    • "ELEVATE" T-shirt
    • "Sendure X" T-shirt
    • PhysiVāntage® Logo Hat
    • Electric Whisk (handheld)
    • Stainless Steel Bottle with PV Logo
    • Water Bottle with Sendure-X Logo
    • PhysiVāntage Logo T-shirt
    • Women's Logo Tank Top
  • BOOKS
    • Training For Climbing 3rd
    • One Move Too Many
    • Rock Climber's Exercise Guide
    • How To Climb 5.12
    • Maximum Climbing
    • Learning To Climb Indoors
    • Climbology
    • FREE Training eBook Download >>
  • TRAINING
    • Finger Force Testing & Training with Force Board
    • Lattice UK - Training Equipment
    • Lattice "MX Edge" Lift Trainer
    • Lattice "Triple" Testing & Training Hangboard
    • Lattice "Heavy Roller" Forearm Trainer
    • Lattice "MEGA Bar" Portable Hangboard
    • Lattice "QUAD" Pinch Block
    • Lattice Lifting/Loading Pin
    • Lattice "Mini Bar" for Warm-Up & Training
    • Lattice MICROS Training Holds "6 Pack"
    • Training Articles
    • The Ultimate Guide to Hangboard Training
    • Campus Training Is Connective Tissue Training
    • Daily Finger Training Protocol
    • 7/3 Hangboard Training Protocol
    • Tendon Training Process Cycle
    • Finger Injury Rehab Video (A2/A4 Pulleys)
    • Core Training Video
    • Training Podcasts
    • Podcasts on Tendon Training and Injury Prevention
    • Personalized Nutrition for Peak Climbing Performance
  • SCIENCE
    • Tendon/Ligament Plasticity
    • Tendon Structure & Muscle Matrix
    • Tendon Adaptations
    • About Tendinopathy (Are You Injured?)
    • Nutrition for Stronger Tendons
    • Introducing Supercharged Collagen!
    • Research References
    • Podcasts on Tendon Training and Injury Prevention
    • Latest Collagen Research Impresses!
  • PRO TEAM
    • Pro Athlete Team
    • Masters Athlete Team
    • Pro Ninja Team
    • Coach & Clinician Team
    • Matt Fultz Profile
    • Justin Salas Profile
    • Become an Ambassador
  • BLOG POSTS
    • TRAINING AND NUTRITIONAL INFLUENCE ON ATHLETE INJURY RISK AND CONNECTIVE TISSUE ADAPTATIONS
    • Training & Nutrition for Developing Stronger Tendons
    • LATEST COLLAGEN RESEARCH!
    • ANNIE SANDERS MAKES HER DEBUT ON THE ADULT CLIMBING CIRCUIT AT 15 YEARS OLD!
    • Climbing Injuries Podcast - Causes, Rehab, & Prevention
    • The 8 Superpowers of the Best Climbers
    • CAMERON HÖRST DECLARES "MARTIAL LAW" (5.15A)
    • Daniel Woods Establishes America's First V17
    • Thirty-Six 5.14 Ascents in 7 Months!
    • Three 5.15s in 2020 by Jonathan Siegrist
  • ABOUT US
    • About PhysiVāntage®
    • Our Founder
    • Medical Advisory Board
    • Quality, Transparency, and Trust
    • Charities We Support
    • How PhysiVāntage Helps YOU!
    • Supplement Users Guide
    • Science-Based Supplements
    • Mission Statement & Beliefs
    • F.A.Q.
    • CONTACT INFO
    • European Sales
  • 0 0

Weightlifting as a Supplement to Climbing Training with Pro Climber Katie Lambert

April 30, 2022

During her Instagram takeover, PhysiVāntage Pro Climber, Katie Lambert discussed tips for using lifting as a supplement to support your climbing gains. 

Post 1) Lifting to Mitigate Imbalances and Become More Resilient

Katie says, "lifting weights alone can't make you a better climber, but what it does do is make you a more physically balanced and resilient climber. 

When we talk about lifting for climbing, we're talking about building strength to mitigate and balance out overuse patterns for injury prevention, to increase explosive strength and build our fast twitch fibers, and for longevity - as we age our ability to grow muscle decreases and if we've fallen into the fallacy that the lighter we are the better we will be at climbing, then we've set ourselves up for a potentially very frail, wispy and fragile old age. In my 26 years of climbing, I've continued to improve, push myself hard, continue to have strength gains and good recovery and I credit the last decade of that to increased and consistent weightlifting through each year. Lifting has not only helped my grip strength and power, but it's stabilized my entire trunk helping eliminate chronic low back pain I experienced through my first 15 years of climbing. It's made my knees happier, helped with lock off strength and helped in my tips to toes tension. Proper technique, proper application, intention, and proper fueling and refueling are all important as well."

_____

Post 2) Chronic Low-Back Pain and How Lifting Helped

"For years after a day spent climbing & high stepping, or after long approaches with heavy packs, especially multipitch or big wall climbing and hauling my low back ached. Folks kept telling me I needed a stronger core, and I just didn't fully grasp what that meant. I'd had a six pack or some version of that for as long as I could recall--by core they didn't just mean abdominals. They meant all anterior and posterior muscles of the chest, back, and abs- like lumbar, obliques, pelvis, etc." 

Within the first few weeks of her lifting program, Katie saw major improvements in her discomfort, and she has not looked back since. >> See More About Her Repertoire >> Click Here!

_____

Post 3) Fueling and Refueling

Katie talks about proper fueling and refueling... The following ideas are important for proper recovery, hypertrophy, and performance.

According to her, "getting all of our fuel in the form of real food is best. When we don't have the time or availability of real food, good, clean supplements can go a long way! PhysiVāntage Weapons-Grade Whey is my personal go-to that helps me meet my daily-protein intake goals! As a general rule, 40% of our diet should be good carbohydrates, 30% good stable fats, and 30% good and digestible forms of protein. As for specifics on protein- a daily MINIMUM requirement is .36g/lb of body weight in protein. But the ideal is closer to body weight in grams of protein.

Nutrient timing and absorption are just as important as what we eat! Paying attention to any signs of gas, bloating, stomach aches and pains, constipation, loose stool, skin issues like acne or eczema, as well as excess mucous production and chronic inflammation which can all be clues that digestion is compromised.

Additionally, hydration is crucial! And a general daily rule is half your body weight in ounces daily as your baseline. On top of this you also need additional water and electrolytes, like FLOW, when engaged in strenuous exercise or work with a rule being ~ 6oz of additional fluid every 15 minutes of exercise."

Final Thoughts...

Regardless of whether or not one intends to practice rock climbing into old age, strength training should not be overlooked. Use it or lose it! 

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Visit Our Instagram for a full view of the takeover! Here.

Follow us for more tips and inspiration!

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Weapons-Grade Whey® Protein Complex for Strength Gains and Recovery (2 lbs)
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Pure Creatine Monohydrate Powder - Micronized & Unflavored
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Albeit, the bench press is not a movement common to climbers, I love it as pure standard measurable movement. I am excited to see the Physivantage creatine increase my pulling power on the rock. - That is this next phase I am in , going into the spring/summer. Two weeks in and I am feeling powerful on my composing, and big arm movement pulling.

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I’ve been having trouble with back pain for years, working in the hospital for 38 years. The last year has been wonderful using the collagen, my back feels great. I take it at bedtime and wake up with no pain!

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Getting my electrolytes right has really helped me avoid the bonk. These really do the trick. Sold

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