Pro Tips

FIG8OUT’s

PRO TIPS

Collection of bits and pieces that you my find interesting / useful

Training with

Embarking on any training programme is a challenge that requires much  commitment, focus and patience. This is particularly difficult for some athletes with Attention Deficit Hyperactivity Disorder.


It is important for the coach and the athlete to co-create a strong and honest relationship, with clear goals and a mutually beneficial agreement. With ADHD, it is fundamental to  have also an understanding of working styles, specific needs, triggers, rewards and motivation.


The list here is for reference purposes only. Every presentation is different, so the individual training plan must be co-created with the athlete’s input and agreement. 

Read more about Neurodiversity (external link)
  • Don’t skip the warm up!
  • Prepare a plan B(oring) & C(hallenging) for each session
  • If after 5 attempts you’re not making progress, go back to that climb another day
  • Think about ‘active resting’ activities you might enjoy (ie fidget toys, quick gaming, cycling…)
  • A non-linear plan might be a better idea when you start training, as it’s open to experimentation
  • Leave the gym by your own means, not on a stretcher! There’s always tomorrow to come back and do one more rep or set!
  • You might benefit from dividing your workout into smaller chunks throughout the day, just make sure not to exercise too much before bedtime!

STRENGTH TRAINING FOR YOUNG CLIMBERS?

Yes, totally. The Youth Physical Model by Rhodri Lloyd and Jon Oliver from Cardiff University, is a good way to start thinking about working with someone on a long-term basis. Also interesting for parents supporting young athletes on a performance pathway.

Check it out

Single On-Demand SessionSingle-Session Coaching = maximise your interventions

The Single Session model, described by Windy Dryden on their book, is an excellent approach to maximise the potential to problem-solve and tackling problems on each session. 


When time and resources are scarce, this approach allows for a mutual agreement of the purpose, goal and outcome of each session. For me, it helps me to remain focused and consider each intervention as a stand-alone process. 


The agreement either with the client must include, aside from the aim of the session, a method  to measure the results of the session, good signposting and appropriate feedback.  

                   

For coaches aiming to work with adults, especially those with ADHD, this book should definitely be in your library.  For best results, open it and read it! The book is only a few pages long, large print, with loads of formatting. Easy to pick it up, scan through the pages and find something useful.            
Find the book (external link)

Strategies to manage symptoms of ADHD: importance of good nutrition and physical activity

Beacause doing balance exercises and ensuring you get enough Omega oils in your diet is a good idea, whether you work in corporation or strive to remain active for life!    


Definitely not my style of writing or indeed my preferred approach to  wellbeing and management of ADHD symptoms. However, this is a very popular title and it seems plenty of people like to follow a specific strategy. 


For me this is an example of distracted attention: I've listened to this as an audiobook, whilst doing other stuff. All I got was salmon and balance exercises are supposed to be a good thing in corporate America. I


The audiobook was worth it as 'useful background noise'. If the choice is between this  book and a Joe Rogan podcast,  well, let's hear it from the ADHD camp!                
Read about the authors (external link)

From cover to cover, this book is a coaching jewel

The selection of topics and the quality of the articles, in my opinion should be a must read for any coach. It is surprisingly not very complex to understand, for an academic text. 


From motivational interviewing to the importrance of supervision and reflective practise, the list of articles are all relevant for climbing, peer and work coaches. 


I was sold on the book, just by reading the title of the first chapter: 'Understanding and tackling procrastination'. It only took me four years to update this website and share some of my library, that's a pretty good result for me!
Go, buy it (external link)

Interoception as a form of mindfulness

Teaching Interoception could help clients connect and have a better understanding of their emotions and learn how to regulate them, on and off the climbing wall.

I add an element of Interoception to my warm up routines, allowing me and the clients to be present in the moment. It’s a form of mindfulness, without calling it meditation.

Find out more (external link)


Listening to lively music can significantly increase your grip strength

Research by Professor Costas Karageorghis and Team, Brunel University London

Read More (External Link)
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