Periodization for Mountain Sport

Periodization for Mountain Sport When it comes to training and performance periodization is a key piece of a successful year in sport. Whether or not you are using an athlete training center like the Ripple Effect to guide you through your strength conditioning, following a coaches program, or creating your own routine periodization is a […]

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Universal Stats

Universal Stats – All of the below are listed with a range, for gender, age and sport application. Additionally they are adjusted down from an athletes max by 10% per decade over age 50. And are adjusted or removed if injury or ROM limitation precludes one from properly performing movements. All of the above require […]

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Training vs. Exercise

This post is the next in an educational series behind the science and methodology of the “why” of what we do at The Ripple Effect (RE). See links below to previous content if you’d like to read or review. “Aligning the Modern Athlete” “The Science of Strength” Exercise is Exercise. Training is Both. I’ll elaborate… […]

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The Science of Strength

The Science of Strength: This email is going out to all our athletes, both old and new. It’s aim is to be informative and educational. Ripple Effect specializes in training “mountain” athletes. By mountain athlete I mean someone who moves their body through varied terrain during sport. Running, Climbing, Cycling, Skiing, Boating, Hiking… the list […]

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Aligning the Modern Athlete

RIPPLE EFFECT ATHLETES This is the first of what I hope to be a series of informative posts to help further your education and health, in your life of athleticism. I speak about these issues often in the gym, however with our busy lives pieces are forgotten. Give this a moment and read, then reread […]

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Mobility Work

Aligning the modern athlete is the foundation of all training we do at the Ripple Effect. Mobility and proper range of motion in all movements is the key to injury prevention and purposeful training. Over Head Reach Chest Opener L V 4 Single Leg Hamstring Work Hip Opener with Band Hip IT Band Work Frog […]

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Chick’s Training Tip

Over the past few months, I’ve been collaborating with Chick’s Climbing and Skiing to create a wealth of knowledge about training for skiing, climbing, alpine adventures, and the like. My most recent post can be found here, along with links to past articles.  Imbalanced muscles and movement patterns, and overstressed joints are often the culprit […]

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Training Women for Upper-Body and Core Strength

A little bit of focused strength work can make a big difference in our climbing success.  I wrote this article for the Chick’s Corner of Rock and Ice Magazine, with women climbers in mind. Training Women For Upper-Body and Core Strength By Carolyn Parker

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THE ONE

Although I am a woman I feel this way about my call to duty in life, at least in the way I live. I make no pretense to say I have even come close to sacrificing what soldiers do, but I want to be “the one” people can trust in and believe in. And that is […]

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Courage

Nature loves courage. You make the commitment and nature will respond to that commitment by removing impossible obstacles. This is the trick. This is what all these teachers and philosophers who really counted, who really touched the alchemical gold, this is what they understood. This is the shamanic dance in the waterfall. This is how magic […]

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In the Gym May 14th

10:00 Warm Up ski/row/bike Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 30m Tactical Lunge Then: Back squat – warm up to 5 rep weight – don’t go too heavy; see below.. Then: 5 x 5 Back Squats with 4-position holds: hold for […]

In the Gym May 12th

10:00 Warm Up ski/row/bike Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 3 x 3 Single Leg Squat to Bench 2 x 10 Good Mornings Then: **break up into teams if group is bigger than 3 or 4; that way we can spread out the […]

In the Gym May 10th

10:00 warm up ski/row/bike Work on mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 per side SLSLDL with single KB Then: Work up to a heavy DL heavy for 3 reps – BB, KB, or Hex Bar Then: 6 x 3 Deadlift (touch and […]