Step 1: Plan your first training session

To get started as quickly as possible, skip to page 9 where you can record the plan for your training day.

Being more intentional with your training sessions by planning them will save you time and ensure you get the most out of your training session. Before you start a session, mark down what your focus will be for the training. Then record how you are feeling and anything you think may affect how your training session will progress. Then record your goals for the training.

Your training goals can be whatever you’d like it to be but consider making it something that you can identify as accomplished or completed by the end of the training session.

Based on your training goals, record whatever drills or exercises you plan to complete in the session including the ideal grade, and reps for that exercise.

Step 2: Record your progress

During the session, record how challenging each drill or exercise was for you on a scale of 1-10. If your goal is to push yourself physically, then consider the challenge you record as a measurement for that goal.

Step 3: Evaluate your session

Climbers who evaluate their training sessions for mental and physical performance can pivot training for faster and more sustainable progress. After each session, take a moment to mark if you met the goals for this training session, then note how you are feeling after the session and any notes that would be useful in the future when evaluating patterns.

One of the most important parts of mental training is tracking your performance regarding anxiety, motivation, concentration, belief, and decision-making. After marking on a scale of 1-10 how you performed with those elements, note one thing that you can focus on in the next session to improve your ratings.

Write down your strengths and weaknesses from the training session. This awareness is essential for making improvements. When frustrated, consider spending more time identifying strengths and positive attributes of your training session.

Notate any records you may have from the session regarding drills, skills, exercise, climbing grade, or anything else. If you have reached an all-time personal record, add it to the LONG-TERM PICTURE note section for future reference. 

Step 4: Track and Revise Your Approach

The Pattern Tracker section helps identify mental performance and training patterns over a month of training. After evaluating your training session, copy what you recorded for how you feel before and after the training session on a scale of 1-10. Then mark whether you met the goals of your training session.

After a couple of weeks, review your ratings and identify patterns such as the way you felt before a session and if you reached your goals. Some climbers prefer highlighting high ratings as a visual way to identify patterns. 

Based on those patterns, note one action you can take to change or enforce a pattern. This will help you develop healthier patterns, resulting in being a better climber. Consider revisiting the training pages of low or high-rating days for notes about how you felt and the challenges you had in the training session for insight into what caused the patterns.