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Personalised training programmes from Neil Gresham

 

Are you having difficulty fitting climbing into a busy schedule and keen to make the most effective use of your training time?

Maybe your climbing has stagnated or you have a weakness that’s holding you back and you’re looking for fresh ideas, direction and motivation to boost you to the next level?

Perhaps you’re training for a particular project or you have a trip in the diary, with limited time to prepare.

Sometimes it can feel like pure guesswork when attempting to make your own plan, so why not leave it in the hands of one of the world’s leading experts, who has over two decades of experience?

Photo: Ian Parnell

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A personalised training programme from Neil Gresham could be just what you need to turn your climbing goals into a reality.

 

 Circuits are a great method for training endurance but how many moves should you do, how hard should they be and how long should you rest? Neil's training programme will tell you exactly what to do so that no time or effort is wasted. Photo: Ian Parnell

Circuits are a great method for training endurance but how many moves should you do, how hard should they be and how long should you rest? Neil's training programme will tell you exactly what to do so that no time or effort is wasted. Photo: Ian Parnell

 
‘I have become a new climber thanks to your programme!’
 Volko Radzik  2009
 
‘Having struggled at 6c after following the programme, I am now cruising 7as and feel stronger and more motivated than ever before!’
 Richard B 2011
 It's crucial to train the antagonist (opposition) muscles to prevent injuries but which exercises are most effective, how many sets should you do and how many times should you train a week? Neil will provide the answers, based on your needs and time constraints. Photo: Kamil Jutkiewicz

It's crucial to train the antagonist (opposition) muscles to prevent injuries but which exercises are most effective, how many sets should you do and how many times should you train a week? Neil will provide the answers, based on your needs and time constraints. Photo: Kamil Jutkiewicz

 

Training programmes are based on response to a detailed questionnaire, which you can download from this site. You can also supply optional benchmark test results (see separate section on this site) or visit Neil for a 1-to-1 assessment session, although neither are essential.

 
 It helps so much to have a plan to guide you through your wall sessions. There's no better way to make sure you're doing the right thing and staying on track. Photo: Ian Parnell

It helps so much to have a plan to guide you through your wall sessions. There's no better way to make sure you're doing the right thing and staying on track. Photo: Ian Parnell

Key components of Neil’s training programmes

  • All programmes are based on response to a detailed questionnaire and are aimed at the ability level, weaknesses, strengths, goals and lifestyle constraints of each individual.
  • Programmes can also be based on the results of optional benchmarking tests. See ‘benchmarking’ on this site.
  • Programmes can be for all-round performance or geared towards different climbing styles: bouldering, sport, trad or competitions. They can also be targeted towards goals, weaknesses, trips or projects.
  • You can choose between a full training programme (which includes all aspects of training) or a ‘fingerboard-only’ training programmes. Fingerboard programmes include advice on how to fit the sessions in with other climbing and training.
 Bouldering is the most important strength training method for climbing but how hard and steep should you go, how much should you do and how should you mix in other exercises such as hang boarding? A training programme from Neil will answer these key questions. Photo: Steve Gorton

Bouldering is the most important strength training method for climbing but how hard and steep should you go, how much should you do and how should you mix in other exercises such as hang boarding? A training programme from Neil will answer these key questions. Photo: Steve Gorton

Neil’s approach is to provide options so that the programme is flexible and you don’t feel trapped. For example, home fingerboard routines will be provided for days when you can’t get to the climbing wall and advice on fitting in crag climbing is also included.

  • Advice is also included for shortening sessions and saving time during bus periods.
  • The programmes are user-friendly and easy to follow. Detailed descriptions are included for all prescribed exercises but tech-jargon is minimized. 
  • Plans feature an overview of the main training phases, weekly plans / day sequences and detailed session plans for every session, including warm-ups and cool-downs.
 All training programmes include detailed warm-ups and session plans for supportive conditioning. Photo: Steve Gorton

All training programmes include detailed warm-ups and session plans for supportive conditioning. Photo: Steve Gorton

How the service works

 Contact: neil@neilgresham.com

If you would like to proceed, please email a request to Neil and he will send you a pre-training questionnaire.

On receipt of the completed questionnaire, Neil will then send you details so you can pay for your programme in advance by transfer or PayPal. Once payment is received your programme will be sent to you within 7 working days.

 

 

 

 

 

 
 
 Specific core strength exercises such as the front lever must always be tailored to the level of the individuals. Neil's programmes will explain how . Photo: Mike Robertson

Specific core strength exercises such as the front lever must always be tailored to the level of the individuals. Neil's programmes will explain how . Photo: Mike Robertson

Prices

Full training programmes (includes everything; i.e.: all climbing-based sessions and rest day training, e.g.: antagonists, cardio and stretching)

  • 8 weeks: £55
  • 12 weeks: £65
  • 16 weeks: £75

Fingerboard programmes

  • 8 weeks: £50
  • 12 weeks: £60

 

Contact during the programme

Prices include a round of questions at a point of your choice during the programme.

 A personalised training programme from Neil will list the best supporting stretches and advise you on when to do them. Photo: Steve Gorton

A personalised training programme from Neil will list the best supporting stretches and advise you on when to do them. Photo: Steve Gorton

Pre-conditions for acceptance of personalised training programmes:

In order to be eligible for a personalised programme, you must meet the following requirements:

  • You must have been climbing for over 18 months.
  • You must be able to lead F6a routes or boulder V2.
  • You must be free from injury, apart from exceptionally minor tweaks, which are not aggravated by training.
  • You must not be suffering from illness or a medical condition.
  • You must be able to train a minimum of 3 times a week during the allocated training period (whether at the climbing wall or on a home facility, eg: a fingerboard).
  • The training period should be relatively clear from interruptions (the odd brief work or climbing trip is ok)
  • You must not participate in other sports that are excessively demanding on energy levels during the training period.
  • Juniors (U17s) can apply but written consent from a parent or guardian must be sent in on email.
  • You must accept our terms and conditions, namely that climbing is a potentially dangerous sport and that climbing injuries can occur at any time, regardless of correct practice. Neil Gresham can not be held responsible for injuries incurred.
 How much supportive cardio work should you do and how hard should you push? A personalised programme will provide the answers. Photo: Szymon Dziukiewicz

How much supportive cardio work should you do and how hard should you push? A personalised programme will provide the answers. Photo: Szymon Dziukiewicz

Access to facilities:

You must have access to the following facilities:

  • Modern bouldering wall or ‘woody board’ with a variety of different holds and angles ranging between 20 and 50 degrees overhanging.
  • Fingerboard
  • Campus-board (advanced climbers only)
  • Circuit-board OR easy bouldering wall (eg 5 – 20 degrees overhanging) OR leading wall (n/a for boulderers)
  • Therabands, rubber forearm extensor trainer or light dumbels
  • TRX/suspension straps – advisable but not essential
 
 
 Putting his methods into practice - Neil on the first ascent of Sabotage 8c+, Malham Cove in 2016. Photo: Ian Parnell

Putting his methods into practice - Neil on the first ascent of Sabotage 8c+, Malham Cove in 2016. Photo: Ian Parnell

History of Neil Gresham’s training programmes:

Neil Gresham started writing training programmes for friends and clients back in 1993 and went on to become the first British coach to establish an online personalised training programme service in1995. Over the years he has produced hundreds of customised plans for climbers of all ages and ability levels and he has vast experience when it comes to understanding how different climbers respond to different formulae. He has set programmes for elite climbers such as James Pearson, Gaz Parry, John Dunne, Leah Crane and Aidan Roberts, yet Neil’s specializes in working with intermediates, namely those climbing F6a – 7b. He believes strongly that the workload of a training programme should always be adapted to the level and time constraints of each individual. As a father of two, with a busy work-life himself, Neil understands the need for time-efficient training. In addition to his long list of successful clients, Neil climbed his first 8c and 8c+ in his mid 40s, during the busiest periods of his life, which is perhaps the ultimate proof of his methods.

 A structured plan takes all the guesswork out of training and helps you to avoid injury and stay motivated. Neil has over 25 years of experience. Photo: Karl Gregory

A structured plan takes all the guesswork out of training and helps you to avoid injury and stay motivated. Neil has over 25 years of experience. Photo: Karl Gregory

Neil’s training programme successes:

‘First of all, thank you very much, the programme has been excellent! Ideal for fitting in with my schedule and really well balanced. I was surprised how difficult the training was at times yet I rarely finished a session totally ruined. My route grade indoors at Kendal has increased around two grades already.’

Duncan C 02.17

‘The training has been helping and I think I've got a grade better in 4 months. Not too bad. Got a 7a+ the other day. Felt ok too. Really enjoyed being more dynamic and strong.’

David B 02.17

 

‘Thank you Neil for your services. You are not kidding about there being a lot of content in the programme. Gives me faith in the attention to detail and value for money!’

Phil L 01.17

 All programmes include detailed exercise descriptions. Photo: Steve Gorton 

All programmes include detailed exercise descriptions. Photo: Steve Gorton 

‘Brilliant! Thank you! Nice and clear, very helpful. Exactly what I was looking for. I tried it out at TCA last night and it felt great to make a start get stuck in. I can tell a few weeks of that will get my fitness up for sure! Really looking forward to getting down to Yorkshire.’

Lucy B 12.16

 

‘I just wanted to let you know that the programme has been a great success for me. I recently sent my first 7a boulder problem on gritstone and am feeling much stronger. I was hoping that you might be able to write me another plan to start when I get back from Fontainebleau?’

Tom W 8.16

‘I have really enjoyed the programme and certainly feel that it has improved my climbing, strength and overall fitness. I’m definitely working more on overhanging routes and having success in the V5 and V6 range, that wouldn't have been possible without the programme.’

Cliff F 8.16

 

 

 

 
 
 Reverse wrist curls are an important exercise for balancing the forearm and preventing injuries.   Photo: Mike Robertson

Reverse wrist curls are an important exercise for balancing the forearm and preventing injuries. 

Photo: Mike Robertson

‘All in all very happy. Thanks again for the ‘New Way’. I feel really motivated and confident about my future as a climber again.’

Craig H 8.16

 

‘The training programme is very detailed and contains a natural flow that is easy to follow. I will look forward to sharing updates with you.’ 

Apoorv K 7.16

 

‘Just a quick email to let you know I ticked Axle Attack 7a+ yesterday. It went pretty smoothly and I'm psyched to push a bit further with some harder redpoints. Your plan definitely helped me get there and I definitely benefitted massively from having a more structured approach to training. Thanks again.’

Steve M 4.16

 

 Suspension training are a great supportive tool for strengthening the core and the antagonist muscles.  Photo: Kamil Jutkiewicz

Suspension training are a great supportive tool for strengthening the core and the antagonist muscles.

Photo: Kamil Jutkiewicz

‪’Neil, I can't thank you enough for your help and guidance. I find the warm-up routine you gave me allows me to climb more consistently and confidently at harder grades, and the guidance on how to specify training to particular problems is really motivating! I ended up spending 4 days trying Gorilla Warfare at Curbar and finally sent it on the last day! Thanks so much!’

Brian T 4.16

 

‘Really good so far. The 3-week strength/power and then 4-week endurance phase is exactly what I was looking for. Surprised (in a good way) how very detailed it is. Very good value for money! All the best.’

Filipe D 02.16

 

 

 A thorough warm-up is crucial for good performance and to prevent injury. Neil's programmes provide detailed routines.   Photo: Steve Gorton

A thorough warm-up is crucial for good performance and to prevent injury. Neil's programmes provide detailed routines. 

Photo: Steve Gorton

‘The programme is brilliant. Very comprehensive and I'm getting to grips with the way it's laid out.’

Russell B 09.15

 

‘The programme is far better than I expected! The detail is unbelievable. It is a product that I think lots of climbers would really, really benefit from.’

Dave C 12.15

 

‘First of all, WOW! What an impressive document. I’ll look through it and write to you if I have any questions. Really happy I contacted you.’

Marcus L 12.15