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Nik Karolides

@nikkarolides

1.4K

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866

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Coaching Account: @blocperformance
@kawa.club @climbasylum

POSTS STORIES REELS TAGGED

Squad always be setting sick stuff on the home wall🙏🏻

#homewall #climbing #rockclimbing #bouldering #climber

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Average night at the Lambo House. Featuring 🦸‍♀️👀 summoned for the occasion 🤣

#climbing #climb #climber #sidequest #climbing_lovers

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Kamikaze v12/13 🫡

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Motor Learning: Skill Development in Climbing 👆

Looking to kickstart your training with professional coaching? Message “train” for more info 👇

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Managing attempts and time in comps👆

Ready to start your next training block? Message “Train” for more info👇

What’s your favorite climbing style?

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How to Train FDP & FDS! 👆

Ready to level up? Comment “Train” for coaching info!
Which grip position do you use?

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Pan American Series sport semis! Extremely tired after four days in a row of competition, but this route was so much fun. Happy with my climbing and feeling dangerously close to training sport climbing.🫣

📣 @coachahmedta thanks for the words of support!
@kawa.club

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How to regulate arousal for climbers.👆

Any tips I missed for managing your psychological state? Let me know in the comments. 👇

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Climbing Mobility: Part 2
👉Leg adduction, extension, and flexion

In this two part series we will cover everything you need to build mobility for climbing.

Key Points:
➖Dynamic stretching before climbing to improve ROM.
➖Complete mobility training as a second/same session after climbing.
➖Complete mobility training when you’re not fatigued. (not on a rest day)
➖Train a few time per week. Ex. part 1 & 2 of this mobility routine each week.
➖Start by isolating groups to increase ROM for compound stretches.
➖Practice both passive stretching and active mobility.
➖Incorperate a stretching method like isometric holds for reps. Alternate stretching and resting pushing deeper each time.

In this session we will work towards a front and side splits
Here is a breakdown of stretches covered:

1. Weighted butterfly stretch (Hip rotators)
2. Cossack squat (adductors, calfs, ankles)
3. Pike on slant board (Hamstrings, calfs, ankles)
4. Couch stretch (hip flexors, quads)
5. Side splits assisted (adductors)
6. Front splits assisted (extension/flexion)
7. Copenhagen plank (adductors)

This content is from my climbing blueprint programs.
🔗 in bio

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Climbing Mobility: Part 1
👉Anterior Chain & Internal/External Hip & Arm Rotation

In this two part series we will cover everything you need to build mobility for climbing.

Key Points:
➖Dynamic stretching before climbing to improve ROM.
➖Complete mobility training as a second/same session after climbing.
➖Complete mobility training when you’re not fatigued. (not on a rest day)
➖Train a few time per week. Ex. part 1 & 2 of this mobility routine each week.
➖Start by isolating groups to increase ROM for compound stretches.
➖Practice both passive stretching and active stretching.
➖Incorperate a stretching method like isometric holds for reps. Alternate stretching and resting pushing deeper each time.

In this session we will work towards a backbend & 90/90 stretch.
Here is a breakdown of stretches covered:

1. Bench IYT (lats, pecs, shoulders)
2. Bench (internal/external rotation)
3. Hero stretch (quads, ankles, hip flexors)
4. Box Pigeon stretch (glutes, hip external rotation)
5. Backbend assisted/active (anterior chain)
6. 90/90 & transitions (Hip internal/external rotation)

This content is taken directly from my blueprint training programs. 🔗 in bio

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I created the online courses that I wish I had access to when I started training for climbing

Climbing programs have a problem, most are expensive, not climbing specific and are made on confusing spreadsheets

My blueprints for competition and outdoor climbers are fully video guided and app accessible - making adjusting your training and tracking your progress easy

Over a 12-week, two-phase program you will learn everything you need to know to train for climbing.

We will cover how to improve climbing capacity and manage training volume.

Exercises to build climbing specific strength, power, endurance and mobility.

As well as methods to improve your technical, mental, and tactical abilities.

Ready to start your next training block?
🔗 Go to Bloctraining.co

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Campusing is one of the best tools for strength training for advanced to elite climbers. Climbing without feet makes this exercise an easy way to overload the upper body and train diverse grip positions.

➖Targets relevant muscles and tendons specific to climbing (fingers, forearms, shoulders, back, core).
➖Add speed to increase power adaptations or slow static campusing for strength gains

💥 1-5 moves, 3-5m rest, 30-60m
💥 This is an advanced exercise. Before adding to your training you should have a strong foundation with pull-ups, finger strength, and one arm hangs + shoulder stability.

Looking for training programs or personalized training? Go to 🔗 in bio.

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