This is a guide to your Lattice Training Premium Plan. We’ll go through some of the features of your plan, along with tips on how to follow the plan, where to find specific information and some common questions you may have.
Plans are delivered in 12 week blocks. To view your current and any past blocks of plan you can visit https://my.latticetraining.com/mt/plans. Typically you won’t need to use this page very often but it is useful to get an overview of how your plan is structured, especially when you are starting a new block of training.
Your plan is laid out as a table with sessions in the first column and week dates in the first row. The numbers in the table correspond to how many of a given session you should complete in a given week. For example, in the plan above a half session of the ‘BW Repeaters’ session should be completed in the week beginning 30th November. The plan uses a heatmap colour coding, so you can identify where the high volume areas of your plan are.
If you click one of the session sheet links in the first column it will take you to the relevant session sheet where you can view a detailed description of that session. The second column describes any variations on how you should perform the session. For example, if you have a fingerboard session your coach will typically specify what grip type the session should be performed in (half crimp, 4 finger open grip etc.) The third column specifies which progression of the given session you should be doing, see the relevant session sheets for details.
Sessions are arranged in the plan with the most intense at the top (fingerboarding, bouldering etc.) to the least intense at the bottom (aerobic base, conditioning etc.). If you have any open sessions such as generic climbing, drills or technique sessions then these will be listed at the top of your plan (not shown on the example plan above).
The week dates in the first row also provide links so you can quickly navigate to the sessions page for the given week, where all the relevant sessions for the given week are listed. In addition you can see that the current week (1st Feb in the example plan above) is highlighted using a thick black border so you can quickly see which week you are currently in.
Towards the bottom of the page you will see a graph that plots the loading for your plan by week. You will see that plans typically follow a period of increasing load followed by a deload period to allow for recovery, with further deload scheduled in around any trips or performance goals you may have within your training block.
At the bottom of the page you will see all the stages and versions of plan that have been uploaded by your coach. You can view older versions of your plan by clicking the ‘Calendar’ button, or you can download a PDF copy of your plan by clicking the ‘PDF’ button.
To view your planned sessions you go to https://my.latticetraining.com/mt/sessions. By default this page shows you all the sessions that are planned for you in the current week.
To view sessions for another week you can navigate backwards and forwards using the < and > arrow buttons.
By default you will see a list of your sessions for the given week broken down by the type of session. The blue badge next to each session tells you how many of that session you have left to log in the given week.
If you click a session it will expand to show you more detail:
You will see the extra detail includes the progression and variation for the session (where applicable) as well as a short description of the session. Once you are familiar with a particular session the short description is often enough detail to let you complete the session.
Where applicable, the expanded session may also include details of loads used and logged for previous sessions, to help remind you what load you want to work with during the upcoming session. In this case we can see that the previous session used a changed load of 28.5kg so you could use this as a starting point for the coming session.
If you click the ‘Details’ button you can view the full session sheet, where you can find a detailed description of the session alongside pictures, videos and precise details of sets, reps etc.
Once you have completed a training session you can click the ‘Log’ button to record that session in your session log.
You can choose what date to log the session so you can log things retrospectively if you want to. You can also select how much of the session was completed, this is useful for when you have half sessions scheduled in your plan. There is then an option to describe how hard the session felt which we’ve found is a very valuable tool for recording how intense your training is currently feeling. Finally there is also a notes section where you can record any extra details you may want to remember about that particular session.
For some sessions there are also optional fields where you can record extra information about the session. For example, in this fingerboard session there is the option to record what load you added and what the total load used during the session was. This is very helpful for ensuring consistency between sessions and helping to track your progression.
Please note that it is totally normal for there to be fluctuations up AND down in your performance so do not be discouraged if you have have to occasionally lower the intensity of a session from a previous highpoint.
At the bottom of the sessions page you will see there are options for logging unplanned sessions and adding notes.
Unplanned sessions should be used to record any physical activity that’s not in your training plan. For example, this could be something like a cycle ride at the weekend. It is useful to record this kind of activity as it can have an affect on the rest of your training by altering the total training load.
Notes should be used to record anything else that you think is relevant to your training but is not a physical activity. For example, this could be something like how you slept, or whether you are feeling busy at work. This kind of information is very important context as it can have a big affect on your training, so by recording it it becomes a lot easier to uncover trends in your climbing and training that may be affecting your performance.
When you log a session or add a note it goes in to your session log. Sessions in your session log are then ticked off against the sessions in the type view so you can see how many sessions are remaining in a given week.
If you click the ‘eye’ icon you can view the all the details of the logged session, and if you click the ‘pencil’ icon you can edit the details of the logged session or delete the logged session entirely.
To view sessions logged in previous weeks you can navigate back and forward using the < and > arrows, as you would to navigate between different weeks in your plan.
The session log is independent of your training plan so will not be affected by any updates to your plan.
Weekplanner, Week View and Today View
The other 2 tabs on the sessions page are the ‘Today’ view and the ‘Week’ view. By default theses are empty but if you click the ‘weekplanner’ button you can schedule the sessions that your coach has planned for you in to specific days of the week.
To use the weekplanner, simply drag and drop sessions from the ‘unsorted’ column on the left hand side in to a specific day of the week. Once you have assigned all the sessions to a particular day of the week just click ‘save’ and you’ll be taken back to the ‘week’ tab on the sessions page so you can view your planned out week.
In the weekplanner the order of sessions is always saved, so it is worth planning your sessions on a given day in the order you plan to do them in. For example, it is important to do high intensity training (such as fingerboarding) when rested so we recommend you plan in these sessions first and then plan in lower intensity work around these other sessions. For example:
Because there may be quite a few sessions in your training plan we have included a filter as part of the weekplanner tool. This helps you focus on scheduling a particular type of session before moving on to the other sessions in your plan.
If you get in a pickle and want to start planning your week from scratch you can simply click the ‘reset’ button to move all your sessions back to the unsorted column. If you want to go back to your last saved version of the weekplan just click the ‘revert’ button.
You can edit your weekplan at any time by going to the week tab or today tab on the sessions page and clicking the ‘weekplanner’ button.
Once you have used the weekplanner tool to plan out a given week you can then view your schedule in the week tab on the sessions page. Similarly you can also view the sessions you have planned for today using the today tab.
For almost all fingerboard sessions your coach will specify which grip position to use. The images below demonstrate the different grip types.
What if I want to climb outside? Climbing outside is important! If you are climbing outside frequently e.g. most weekends and the amount of training each week does not allow you to climb outside then please talk to your coach, as your training volume may need adjusting.
If the opportunity to climb outside was unanticipated e.g. a good weather window then you may need to drop a session or two from your weekly schedule to account for the increased training load and subsequent fatigue. This is important to prevent over training and reduce injury risk.
What if I think I have an injury? If it is crucial that if you think you have an injury you follow the following steps:
- Stop all training immediately
- Seek medical advice
- Inform your coach (or any member of the Lattice Training team) as soon as possible
- Do not continue to train until you have received a reply from a member of the Lattice Training team.
How to change the load if you struggle to find the right level. If you are finding it difficult to recover between sessions or are pressed for time you can start reducing your load by performing half sessions. This means taking the session/s you may be struggling with and performing half as many sets as are prescribed in the session sheet. You should still complete each set at the same intensity and for the same number of reps. This means your session will still target the same training adaptation but with reduced fatigue and time commitment.
If you struggle with the training load for more than 1 to 2 weeks please discuss with your coach.
What if I have an unexpected week off? We all get ill or have a busy week at work occasionally. Don’t worry, this won’t affect your training in the long term. We are focused on the process and long term development. Accept that you will miss some training and do not try and cram in your sessions at the last minute as this is risky and will likely result in excessive fatigue and poor quality sessions. Do not carry over missed training sessions in to the following week.
If you find you are consistently unable to complete your scheduled sessions then discuss this with your coach.