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hands free box step counter?

Original Post
Steven Lee · · El Segundo, CA · Joined Mar 2014 · Points: 385

I’ve been doing weighted box steps for aerobic and recovery, and I’m looking for a hands free way to count the steps.

I’ve tried using various iPhone apps, but the counts are not accurate. (iPhone workout data seems to do 2-3 steps for a 16” box). I’m looking for hands/attention free so I can answer work emails, read MP drama, buy GME, etc. I currently mentally count or use the phone calculator to increment +1...

Has anyone had any luck with an accurate counter for box steps?

Andrew Krajnik · · Plainfield, IL · Joined Jul 2016 · Points: 1,739

Nothing hands-free comes to mind, but what about just a handheld tally counter?

This would lkely be less of a PITA than using your phone, and it's only like $8. You might even be able to rig it up to your box somehow so that every time you step on the box, it depresses the button and increments the counter.

Buck Rio · · MN · Joined Jul 2015 · Points: 16

You need to add more weight until you can only do 10-12 on each leg for 3-4 sets. That way you really don't need a counter. I would start with 25 lb. dumbbells in each hand (50 lbs.) and go up from there.  

Long Ranger · · Boulder, CO · Joined Jan 2014 · Points: 669

Just set a timer, and do it for time. Are we talking 100 box steps or 10,000?

jackscoldsweat · · Unknown Hometown · Joined Nov 2009 · Points: 15
Buck Rio wrote:

You need to add more weight until you can only do 10-12 on each leg for 3-4 sets. That way you really don't need a counter. I would start with 25 lb. dumbbells in each hand (50 lbs.) and go up from there.  

Wrong. the OP stated it was for aerobic and recovery. Your suggested method will result in increased strength, but with additional mass  (mass is normally detrimental to a climber no?).

It sounds like 'power endurance' is what the OP is after. Scott Johnston gives an example HERE. Its mind numbing work, but is absolutely necessary for the alpine. Notice he holds a conversation whilst hiking? He's in an aerobic state. His lungs are not being taxed hence the ability to hold a conversation. This is key. The only thing being taxed should be the legs/glutes/flexors. To find this sweet spot, either increase the height of the box or increase the weight. go for distance/duration. forget the time and speed. But I digress..

Good ol fashioned counting. I sometimes use a hand full of pennies to represent sets of ten. tossing them out in front of me as i go.

EDIT: I'll add that there is a hidden benefit to the mind numbing attempt to stay focused on these long stints. it will carry over to the outside on route at altitude. a certain discipline and ability to remain more focused when it counts the most.

JCS

Buck Rio · · MN · Joined Jul 2015 · Points: 16
jackscoldsweat wrote:

Wrong. the OP stated it was for aerobic and recovery. Your suggested method will result in increased strength, but with additional mass  (mass is normally detrimental to a climber no?).

I have never thought greater strength was a bad thing...

mike h · · Front Range, CO · Joined Jun 2010 · Points: 24
Buck Rio wrote:

I have never thought greater strength was a bad thing...

It is when the stated goal is aerobic training. 

slim · · Unknown Hometown · Joined Dec 2004 · Points: 1,103

you might try a step counter.  they might not be super accurate, but they are cheap and you could do a few tests to see if it works.

Steven Lee · · El Segundo, CA · Joined Mar 2014 · Points: 385

Thanks for all the thought! 

To clarify, yes I'm doing aerobic/power endurance. IE Zone 1 workouts similar to TFTNA volume work. I go by time and try to target either #steps or time while maintaining a heartrate. Usually I go for 40min-1hr workouts around 400-700 steps. 

I'll stick a tally counter and a step counter in my next amazon order! The pennies idea is creative too

jdejace · · New England · Joined Sep 2013 · Points: 5

I do the same workout. I use this guy

https://www.amazon.com/dp/B018WA9RRQ/ref=cm_sw_r_cp_apa_fabc_4V6Y1YFCN9BXHWAZ1DSK?_encoding=UTF8&psc=1

It becomes fairly reflexive to push the button when you step up, but if you find something hands free that works post up, I'd get one. 

jackscoldsweat · · Unknown Hometown · Joined Nov 2009 · Points: 15
Buck Rio wrote:

I have never thought greater strength was a bad thing...

No sir. Not a bad thing at all. Strength training is a must as well. However at what cost? Do you really need to back-squat or deadlift twice your body weight to ascend the Nordwand in winter? 

How and when to increase strength is important too. Meaning there is a difference between 4-6 reps at 85-90% of max and 10-12 reps at 70-75% of max at the beginning, middle, or end of a 24 week periodized training plan. Climbers are like horse jockeys right? Body weight is a fine balance between optimal performance and anemia.

JCS

Climber 4QualityCommunity · · Unknown Hometown · Joined Dec 2020 · Points: 0

Is this what the MP forum is now?

Buck Rio · · MN · Joined Jul 2015 · Points: 16
jackscoldsweat wrote:

No sir. Not a bad thing at all. Strength training is a must as well. However at what cost? Do you really need to back-squat or deadlift twice your body weight to ascend the Nordwand in winter? 

How and when to increase strength is important too. Meaning there is a difference between 4-6 reps at 85-90% of max and 10-12 reps at 70-75% of max at the beginning, middle, or end of a 24 week periodized training plan. Climbers are like horse jockeys right? Body weight is a fine balance between optimal performance and anemia.

JCS

True. I once overheard a sponsored climber say to a friend that sport climbing, to him, was how much weight could he lose and still exert himself for 5 minutes. 

I am sold on HIIT to avoid injury and back surgery. I also work in some heavier lifting when I can. 

jackscoldsweat · · Unknown Hometown · Joined Nov 2009 · Points: 15
Buck Rio wrote:

True. I once overheard a sponsored climber say to a friend that sport climbing, to him, was how much weight could he lose and still exert himself for 5 minutes. 

I am sold on HIIT to avoid injury and back surgery. I also work in some heavier lifting when I can. 

Its gets even more complicated.....beware of too much HIIT.

Scott Johnston touches on the HIIT here.

It's taken the better part of a year or two to wrap my head around all this before seeing some admirable results. I just wish I knew of these things when I was 16. Much less listened to those that did know these things when I was 16.


JCS

Guideline #1: Don't be a jerk.

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