Assessment Data
Valerio Caffa
ITA
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2022-10-11
filled in 74% (119 of 160)
ShareCreated: 2022-10-11 00:09
Modified: 2022-10-20 22:52
Basic data
Weight
64 kgSubjective age
21 years oldAverage sleep duration
8 hoursDaily activity
Active Training-oriented nutrition
No, why? Climbing experience (excluding breaks)
2 yearsClimbing-specific training
2 days/weekVolume of climbing-specific training
4 hours/weekClimbing outdoors
18 days/yearDevelopment predisposition
Can't say Training with coach
None Mental training/methods
Only when needed Overall workout
1 days/weekVolume of overall workout
1 hours/weekMassage or foam rolling
Sometimes Stretching
5 hours/week
Average of 3 hardest leads ONSIGHTPrimary setOS lead level
6b+ French Average routes length
21 mEnvironment
Rocks Climbing angle
Vertical Average of 3 hardest leads REDPOINTPrimary setRP lead level
7a French Average routes length
17 mEnvironment
Gym Climbing angle
Slab 
Average of 3 hardest boulders FLASHEDPrimary setFlash boulder level
6B+ French Font Environment
Gym Climbing angle
Mix Average of 3 hardest boulders REDPOINTEDPrimary setRP boulder level
6C+ French Font Environment
Gym Climbing angle
Mix Strength / Power / Endurance
half crimp dead hang @ 10 seconds -> MAWPrimary set20 mm edge
12.5 kg
continuous dead hang @ 40 - 100 seconds -> MHTPrimary set45 mm edge
65 seconds
7/3 repeaters dead hangs @ >160 seconds -> MRPrimary set20 mm edge
160 seconds
90° lock-off @ 10 seconds -> MAWPrimary setboth hands - easy
32.5 kg
campus power slap -> MaxDPrimary setleft arm
90.8 cmright arm
84.7 cm
90° bent arm hang -> MHTPrimary setboth hands - easy
44 seconds pull-ups -> MRPrimary setpull-ups
10 
core flexor strength -> MHTPrimary set90° L-hang - easy
29 seconds45° front lever - hard
7 seconds
modified L-sit -> MHTPrimary setstraight legs - hard
17 seconds tummy-to-table two leg hold -> MHTPrimary settummy-to-table two leg hold
107 seconds
pistol squats with half foot support -> MRPrimary setleft leg
2 right leg
3 
burpees @ 90 seconds -> MRPrimary setburpees
20 Mobility / Flexibility
• bends down -> MinDPrimary set
forward bend down to the toes
-19.5 cmleft side bend down
42.4 cmright side bend down
40.8 cm• hip rotation -> MaxDPrimary set
knees span
97 cmheels span
57 cm• side split -> MaxDPrimary set
side split
169 cm• 90° wall angel -> MinDPrimary set
up wall angel
0 cmdown wall angel
16.3 cm• shoulder reach behind -> MinDPrimary set
left arm up, right arm down
3 cmright arm up, left arm down
0 cm• trunk rotation -> MaxDPrimary set
trunk rotated the left
85 cmtrunk rotated the right
90 cm• leg raise -> MaxDPrimary set
left leg raise - straight knee
119 cmright leg raise - straight knee
117.5 cmleft leg raise - bend knee
85.4 cmright leg raise - bend knee
83 cmBalance / Coordination
• reaching balance -> MaxDPrimary set
left arm reach
112.5 cmright arm reach
118 cm• eyes closed one leg stand -> MHTPrimary set
eyes closed one leg stand
122 secondsMental
When I make a mistake in my movements while climbing, it doesn't distract me, I make do and push on.
Often
I know how to manage my focus while climbing.
Often
I can get my attention back to the "here and now" and focus on the task if something distracts me.
Often
I can cut myself off from everyday problems and unpleasant situations that have happened before to focus on climbing with a clear head.
Often
On competition day or before pulling onto rock I focus only on my task, on movement, and on what helps me to be focused and confident.
Sometimes
I know what can distract me while climbing (noise, sun, wind, other climbers, comments, slippery foothold or hold) and I can control it.
Sometimes
After falling off I can refocus for another attempt.
Often
My mind races before I pull on and during climbing or I talk to myself too much.
Sometimes
I pay attention to my emotions before, during, and after climbing.
Often
When I rest in the middle of a climb, I feel what happens in my muscles and I can determine the moment I should continue climbing.
Sometimes
I can control anger / sadness / frustration after a failed attempt / falling off.
Always
When I feel anxiety before climbing at competitions or the crag, I can control it and reduce it with my techniques, e.g. calm breathing, remembering effective trials, successes, etc.
Often
I become unnecessarily tense/angry/uptight before difficult movements because of nervousness.
Rarely
Before pulling onto a difficult route or a boulder I can put myself into optimal arousal for climbing.
Sometimes
I know what affects my level of nervousness before and during climbing (f.ex. the uncertainty of movement, own or environmental pressure, grade of the route, rank of the competition, etc.).
Often
Climbing over the clip or tricky clipping causes me a sudden increase of nerves (tremor, anxiety) and a loss of flow in my climbing.
Sometimes
I'm aware of what I say to myself inside my head before, during, and after climbing.
Often
My mind races when I approach a difficult spot or a crux.
Rarely
I can stay positive even after an unsuccessful start in a competition or a bad day at the crag and make constructive conclusions.
Often
I'm aware of my thoughts about any long standing projects before I approach them, I manage these thoughts and how they affect my attitude.
Sometimes
I have a plan for what I say to myself while climbing.
Never
When I say positive things to myself I feel calmer.
Sometimes
I can successfully motivate myself by encouraging myself inside my head or to myself.
Sometimes
I use my favorite "key/anchor" words f. ex. I can do it, hold it, you are strong, breathe now!
Rarely
When I'm climbing, I expect that I will give my best and send a route or a boulder.
Sometimes
I enjoy taking part in competitions or climbing outside even if I fail or send the route inefficiently.
Often
Difficult places on the route or environmental adversities are a problem for me and I have difficulties finding solutions.
Rarely
Skills development is crucial or important in my climbing and I have an overall plan for my development.
Rarely
While climbing a project or in competitions I only think about not falling off, not losing to a rival, not being last place.
Never
I often choose routes that are difficult for me, but possible to send (does not apply to warm-up or cool down at the end of the day or injury situations).
Often
I can motivate myself to train hard even if I don't see immediate progress.
Sometimes
Failures in climbing are acceptable to me.
Often
I trust my training plan and I believe that the goals I’ve chosen are appropriate.
Sometimes
I know what my goals for the day are when I go into training or show up at the crag.
Sometimes
I know what is important and valuable to me in climbing.
Often
Before the start of the climbing season I set a main climbing goal.
Never
I know what steps led me to achieve my climbing goal.
Sometimes
I have a training plan for each season.
Rarely
I regularly check my training plan and progress with regard to increasing my climbing skills and physical capabilities.
Rarely
After the end of the season I take stock of how I performed on my climbing goals.
Rarely
I get nervous and I can't control it before climbing a new route, even below my limit.
Never
I go out of my comfort zone and fight to the end, despite high probability of falling off.
Sometimes
I decide to make difficult moves even when I'm high above the quickdraw or high on a boulder.
Sometimes
I pay attention to the opinions of others and negative comments if I do poorly on the route or in competition.
Rarely
I have symptoms such as: palpitations, sweaty hands, shortness of breath, dry mouth or tightness/cramps in the stomach before a competition or important/difficult move.
Never
When the planned sequence doesn’t work or it becomes difficult I tell my belayer to take.
Rarely
While climbing I focus on the moves, rather than thinking of what can happen if I fall.
Sometimes
During climbing I focus on whether the equipment works fine, instead of climbing.
Often
I am terrified by the fact that I may lose control over my climbing (slipping out from a foot hold, wrong sequence, extreme nervousness, etc.).
Rarely
My self-confidence is stable regardless of bad results at competitions or failure on rock.
Often
I'm nervous about climbing onsight / my project / a competition route due to uncertainty of the result and possible shame.
Never
I try new routes and boulders that require skills I don't have in order to learn something, even if it ends with falling off and me looking bad to other climbers.
Often
I believe in my climbing capabilities and that I will achieve everything I plan.
Often
I make difficult and surprising moves that I've never done before at the limit of my abilities.
Sometimes
When climbing I am sure of my physical, technical, and mental preparation.
Often
When climbing RedPoint, I am sure that I will give 100% to accomplish each of the trained sequences.
Often
After an unsuccessful attempt I make or look for excuses for external reasons only.
Never
I use visualization before each climbing attempt.
Sometimes
I can imagine doing my climbing task using kinesthetic sense (f.eg. load on fingers, type of friction, shoulder tension, legs tension, body position, etc.).
Often
I recall my best ascents and competitions and feel positive about my success.
Sometimes
I have difficulty forming a vivid, dynamic, colorful, and multi-sensory image of myself climbing (sense of sight, hearing, etc.).
Sometimes
When I choose a climbing goal I train regularly by imagining the send before my trip to the crag.
Never
I use visualization to bring about the right emotional state, relax my body, and focus before competition or important real rock projects during climbing.
Sometimes
I watch better climbers than myself during live competitions or in movies to improve my climbing technique.
Always
I can imagine the entire sequence of moves or sequences in the most important places, including foot holds and holds, in their actual order.
Sometimes