Upskill Services for 2010
- Personal Training
- Coaching
- Guiding
- Trips
Our newest offerings:
- Upskill Weakness Assessment
- Upskill Improvement Pack
Upskill Training Articles
• The four things you need to train and aren't, Sep 2009• Let Ondra get you psyched to train, Jun 2009
• CoachWise series by Dave MacLeod, Jun 2009
• Beastmaker doth come!, May 2009
• The super simple Steph Davis hangboard workout, Apr 2009
• The Coffin, Feb 2009
• Climbing periodization and planning, Jan 2009
• How to build a campus board, Oct 2008
• Resting is hard, Sep 2008
• What do I need to train? And how?!, Jul 2008
• Using circuits to train power endurance [video], Jul 2008
• Let your climbing out of its box, Jul 2008
• Training for a climbing trip, Jul 2008
• Upskill Climbing Coaching Videos (sample exercises), Apr 2008
• Fear of falling, Mar 2008
Redpoint Pyramid Template (MS Excel), Sept 2007• Using a Home Climbing Wall to Train Power, Jul 2007
• Building a Rockclimbing Training Plan, Aug 2006
• Using a Climbing Training Diary, May 2006
• Maximising Your Climbing Gym Workout, Aug 2004
Training links - Upskill approved!
• 28 Days of Training with Andy Raether
• The Making of a 'Rockprodigy'
• Online Climbing Coach - Dave MacLeod
Training books - Upskill approved!
• Performance Rock Climbing, Goddard & Neumann, 1993
• The Self Coached Climber, Hague & Hunter, 2006
• 9 out of 10 climbers make the same mistakes, MacLeod, 2009
Upskill Training Philosophy
These are key 'trade secrets' I have learnt the hard way. They form the framework of the entire Upskill program.
Focus on your weaknesses
It is your weaknesses which ultimately limit you as a climber. For example, you may be the strongest climber in the gym, but if your head isn't in the game when you're on lead outdoors, you're not going to achieve your potential. In this case, getting even stronger in the gym (which feels good) isn't going to help your climbing overall. Because we are egocentric creatures and like doing what we're good at, working weaknesses is often hard work.
Be process focussed
Learn to enjoy the process of climbing, training and learning, rather than the outcome of any given attempt on a route. If you get bummed out by failing to tick a route, this is counterproductive to the overall process of becoming a better climber. Falls are not failures - they are opportunities to learn and improve. Enjoy and try to perfect each move.
Gradually increase your training load
The body is an adaptive organism. If you keep doing the same thing each week, your body will adapt to the training stress and you will plateau. In order to keep improving at climbing, there are three variables that need to be addressed:
- Intensity - the difficulty of the moves you're doing
- Volume - the number of moves executed in a session
- Rest - the length of rest between routes or problems
The values of these variables combine to give you the training load of any given session.
Rest
All successful professional athletes realise that taking one or more substantial rest periods a year is a vital component of a sustainable training schedule. If you don't rest, your body will make you rest through injury or the symptoms of overtraining.
Personal Training Program
Hey-ooooo!We have openings for 1-on-1 and 2-on-1 sessions in February and March. This could be just what you need to jump-start your 2010 season! Contact us for more details.
Mission
Dead simple. To improve your “on rock” performance.
How do we measure performance?
Using benchmarks of endurance and strength, but ultimately, performance is measured by the grade and volume of routes cleanly climbed on lead. If you commit to this program I guarantee you will improve your climbing by several grades. Just how many depends on you.
What is the Upskill program? What would we be doing?
This is a structured climbing training program. It is the same program I have used to train myself over the past several years. It involves one personal training session with me per week, as well as tailored take-home training activities for you to perform by yourself or with a partner. Upskill dovetails into your current climbing activities. 
Numbers
Due to the time and effort required to tailor an individual, personalised package, I only take on a limited number of clients at any one time. You'll need to live in Brisbane to participate. I am most keen on delivering 2 on 1 sessions. Got a training partner?
Facilities
We will primarily use Lee’s ‘Pain Land’ home woody to expose and target your weaknesses. Pain Land is fully set up with graded problems, circuits, laddering, campussing, hangboarding and system training. Pain Land was featured in CRUX magazine #1 and is guaranteed to make your forearms want to cry.
Your investment
We work in cycles. A cycle is a one-month block of structured training composed of four one-hour sessions (one per week). The cost is comparable to standard personal training. Included in this investment is a pack of tailored training activities for you to perform each week. I track and analyse your performance as you progress, constantly adapting the program to work your weaknesses.
Yep – I’m interested! What’s the first step?
1. Firstly, determine what you think your climbing level is, because Upskill training isn't for everyone. Motivation and psyche are also huge factors. The more the better!
2. Then, get in touch and find out if there is currently any training timeslots available. If there aren't, we'll get you on the waiting list.
3. If there is a slot available for you, we will schedule a free initial assessment. We get to meet each other and I provide you with a detailed explanation of the Upskill Climbing Coaching program. We will talk about your goals, training preferences and the amount of time you are able to dedicate. This will help us determine if you are a suitable candidate for the program.
Upskill Weakness Assessment - NEW!
Mission
If you've read our philosophy you'll know that continually identifying and then working weaknesses is what we're all about. But if you don't know what your weaknesses are, you're in trouble. Imagine how much time could be wasted if you're training the wrong thing! Smart climbers use this hone their training focus and may do a number of these sessions per year.
Who can do this?
Good news. Anyone can do this, regardless of experience or ability. This is an ideal way to dip your toe into the Upskill pool.
- 1 hour session
- Determine level and experience
- Goal map
- Pyramid concept (some pre-work needed by participants)
- On-wall weakness assessment (climbing on Pain Land's graded problems and circuits)
- Outcomes:
- Personalised weakness assessment report detailing:
- Positives
- Coach's observations
- Areas for improvement
- The #1 thing holding you back
- Focus for future training and climbing
- $49.50 1-1 or $35.00 each for 2-1
When?
We do this after work on weeknights. Contact us to book a session.
Testimonials
"Thanks for your direction Lee. Looking forward to good gains in the medium term!"
--JS
Upskill Improvement Pack - NEW!
Mission
With this pack, you get the benefit of a weakness assessment as above, plus two Personal Training (PT) sessions where you'll actually work those weaknesses and learn HOW to train yourself. Perfect to tune up and get focussed and psyched, without a long term commitment and outlay.
- 3x 1 hour sessions (3 hrs total)
- Week 1: Assessment Session
- Week 2 & 3: PT session to address areas identified in the assessment
- Skills drills
- Power endurance
- Strength + power work
- If 2-1, training partners must coordinate to be able to attend sessions together
- $125.00 1-1 or $95.00 each for 2-1 (this represents a 50% discount on the weakness assessment session)
When?
We do this after work on weeknights. Contact us to lock it in.
Testimonials
"First up thanks for the coaching. You're running a great service and
it's been very inspiring to have the opportunity to work with you.
Looking fwd to catching you again down the track."
--DS
Full Day Outdoor Coaching
Mission
• Have a big day of fun climbing in SE QLD • Analyse your on-rock performance
• Try for a personal best
• Add routes to your pyramid, or project goal routes
• Learn skills and tactics from Upskill Coach Lee Cujes
What's the difference between this and guiding?
• This is personal coaching on your goal routes
•
Focus on redpoint tactics, lead competency, using ones energy to best effect for maximum results
Who can do this?
Anyone with a basic level of lead climbing can participate in this aspect of Upskill coaching.
Where would we go?
The location is negotiable. We'll go wherever is necessary to get you on the routes you need to be on. Mt Tibrogargan offers some ideal venues for sport climbing such as Slider Wall, Celestial Wall, Halfway House and the Summit Cave.
Numbers and costs
$200 for a 1-1 day or $175 pp. for a 2-1 day.
When
As negotiated, contact us to discuss.
Testimonials
"Thankyou for the BDO. It has changed my perspective on what can be achieved."
--GF
Glasshouse Mountains Guiding Service
Why use a guide?
The Glasshouse Mountains are a difficult
place for a new or visiting climber to navigate. If you have limited time, or want to get up to speed quickly, you'll benefit hugely from doing a day with an experienced guide. Don't waste months of weekends bumbling around getting lost.
There are other guiding companies. Why choose Upskill?
• Upskill guide Lee Cujes wrote the guidebook for Glasshouse Mountains climbing and knows the area better than anyone
• There are several other guides who can take you on the easy routes. Lee is the only person who can capably guide you on every route
• Many other guiding companies are catering to backpacker tourists with no experience. We cater to actual climbers who want to have a huge day of real climbing
Mission
• Have a big day of fun climbing in the Glasshouse Mountains
• Get guided up the best routes the Glasshouse has to offer
based on your climbing level
Who can do this?
Any climbers with at least some experience on rock. Contact us if you're unsure.
How hard are the climbs?
It's up to you. Grades can be as low as 10 (5.4 or Fr 2-3) and as high as 30 (5.13c or Fr 8a+). We can do long multipitches (either sport or trad) with fantastic summits, or multiple high-quality single pitch sport climbs. Discuss your requirements with us.
Where would we go?
We'll go wherever is necessary to get you on the routes you would like to do or the areas you would like to explore. In particular, Mt Tibrogargan offers some ideal venues for single and multi-pitch sport climbing such as Slider Wall, Celestial Wall, Halfway House and the Summit Cave.
Numbers and costs
$200 for a 1-1 day or $175 pp. for a 2-1 day.
When
As negotiated, contact us to discuss. Weekdays are preferred.
"Thanks again for all your time, energy and patience. We both learned a lot yesterday. And thanks again for all the great pics..."
--CM
"Was an unforgettable couple of days climbing. Thanks again. Looking forward to round two..."
--KH