Today we open door three, wonder what for tips it can bee:-)

My house god is Torsten Boberg. A real adventurer.

Always when I read a book of him I got inspired and want to up to the mountains. He was a real pioneer in Swedish alpinism. As the first of ascending the kebnekaise north peak in winter ha had made his name in the history books. His tour to Helags in jacket is indescribable. He was owning a mountain station, and he had a habit to go skiing without clothes. Only wearing a tie, he went skiing in the sun in the winter spring. One time he was discovered, with a result of one broken ski and one broken stick. The four women was just screaming, seeing a naked man in the ski-track:-) He also elected to the Swedish mountain men’s club in 1925. For being a member it was required to be a Lappland mountain man. You should have done at least two winter tours with such a anger to justify a membership of the board. That type of anger shall have the character of danger of life, inevitable harm caused by fatigues. Hard to get member of the club:-)

And now of to some new gear. Colombia which sometimes is a forgotten trademark have some real good stuff. The Titanium series has always been good. Now they have developed a new light, slim jacket. perfect for Peak performance..

If you interested you can read more here:

http://gearjunkie.com/columbia-outdry-extreme-waterproof-jackets/

The training today was dead-lift and some front-squat. I following the training track..

See ya tomorrow…

Today we open door two, and got a training suggest for you. Today I will give you a good training suggestion. You who has been following this blog, know that I prefer combined training. So here comes a good suggestion: warm up in about 10 min. Then do tree different exercise. Push-ups, Pull-ups, Squats, Kettle-bells, Bench-press, rowing, skiing, cycling. It is your fantasy that will be the limitation. do the three exercise for 10-30 minutes. Keep watch on the time and how many reps. you do. Then three weeks later try to, beat the result.

My own training today was something like it:-) Skiing, Kettle-bell swing, Next; box-jump and kettle-bells squat. And medicine ball exercise to end up with. Tired, you bet:-)

Some inspiration:

Tomorrow it will be by a legend and about some new gear:-) And at last some real good music, old school…enjoy train hard as hell:-)

See ya

Hello its time for this years advent calendar. And today we open hatch one. Today it contains some suggestions for a better winter camping. 1. Start with planning the space for the tent. Use your snow shoes, skies or a snow scoop. Dig a hole in the apse, so you can sit and get in an out of your tent. Use sticks from trees to anchor the tent. So now we are on track:-)

In the weekend I went to Jamtland for a hike. The weather was tough wind about 20-25m/s. But I went tenting and it was a good trip. Up by the silverfallet, it was really nice. And up to the top Storsnasen.

Hilleberg Nallo makes sure you get a good night sleep in stormy weather. So this was the weeks challenge.

The training is tough. Now its much of combined training, and the upcoming weekend will provide a good challenge:-) And look out for the contests, it will be good awards..

And this weeks music a good oldie..

See ya tomorrow..

At last the winter air came. This weekend it has been sub zero degrees. It is great to got the first feeling of winter. Directly it feels like its time to go to the  mountain:-). If you want to have some good suggestion of peaks, and advice for a safe skiing, you can find it here:

http://snösäker.se/

And the training; well it continues as planned. This week it has been 9 workouts within 6 days. Totally 570 minutes. The end of the week was a tough one, but you can read more about it under the challenges.

Today I will focus of talking about our strength. The science point out that if we know our strength, this will generate:

Insight and provide perspective of your life. Generates optimism. Gives a sense of were you are going, your direction. Help you to develop your self confidence. Creates a feeling of vitality. Gives a feeling of fulfilment. Will help you to reach your goals.

This weekend I was in Eskilstuna. I run in to a outdoor-store. The mestute. A well-stocked store with a staff that really knows what they are doing:-), and really nice guys..

http://mestute.se/

And now over to this weeks challenge. I think there will be two challenges this week. One will be to get to enjoy a week day. We always just celebrate its weekend. But I think life is to short for not celebrate a Tuesday or a Wednesday, so that will be a challenge ahead. The other is of a more physical nature. I have done 2km running, 70 pull-ups, 100 push-ups and 100 squats at measured time. Try it and I will provide you with my time, we can make a change:-) But it is tough. the goal will be to do 100 pull-ups and 200 push ups and 300 squats..

And at last some good music…

See ya soon…

Got up early in the morning yesterday. A fast and short breakfast. Put on the headlamp and the 25kg backpack. The harness in place and start lugging the car wheel. After 2 hours I was done. Great training, now the pre winter season really are on-going. For preparing for coming challenges, I think it is very important to challenge my habits. At the moment I have a total new focus and set up of training. Multi-training with cardiovascular involvement. For reaching the top, and peak performance you need to challenge your habits.

It is very easy to follow our normal patterns. But if you will go a bit further you really need to challenge your habits.  Then you will be much more prepared when needed. From a psychological point of view I will now give an advice. If you will be standing in a critical situation in the mountain environment or elsewhere, think and act as you have been in the situation before. This will help you out. Bergans the Norwegian company has produced a new summiting series. the Slingsby.

http://www.bergans.no/tema/topptur-fjellsport

The training this week has been 9 workouts within 685 minutes. So it sticks to the plan. Now I will be hunting a long staircase… And at last a word from the guide: train develop and challenge yourself. But most important don’t forget to enjoy the life, maybe with a good cup of nice coffee in the front of the bonfire…And soon it is time for this years December calendar…

(Photo Bjorn Dahlgren)

Enjoy life…

I think that one of the most important thing with of our lives is to inspire others. I really love people who can challenge me and inspire me. If  I surrounding myself  with people who inspire me I also become a more inspiring person myself.  And this will be a good circle…

Become a inspiring person…it will help you and others:-).

This week’s challenge was a technical one. Started with one hour Slack-line exercise. You have to have patients. It trains your all body and mind. So really good one…

After lots of strength and endurance it was tine for technique and balance workout…

This week it has been 11 workouts within 590 minutes. Fridays challenge at the Evolve was a competition including; Kettle-bells, ski-machine, rowing-machine and medicine ball. tough and inspiring. I got some questions about the Evolve so here is the home page:

http://www.evolvefitness.se/

So now, get out there and be inspiring to the world…

Be a good example, care about others, encouragement, be inspired yourself, share from your own experience, be vulnerable, tell stories, be a good communicator, challenge people, and yourself, read and read a lot to find new inspiring areas…And keep on, let the chain continue your development. Let every day be a inspiring day..

Longing for snow, so here comes..RHCP with…yea right snow!

See ya soon..

Pre-winter season. Early November morning. The forest is so quiet. The birds has left, and the sun light just stay for a couple of hours. The nature is preparing for the winter. Go with the nature and start preparing for the winter.

The mountains are calling and I must go…(Norder tväråklump foto U Bergman)

The training continues as planned. 10 workouts within 7 days. At the Evolve training at Friday it was a competition on the rowing machine. Tough race I can promise.

And the challenge..

This weeks challenge was the Via Ferrata at Skuleberget. Two routes, and the second one in a furious pace..

Via ferrata at Skuleberget, nice challenge…

Keep on challenge yourself for developing your skills and mental

shttps://www.youtube.com/watch?v=lnTVfBVPWXo&feature=player_embeddedtrength…

See ya soon…

Leadership at high altitude requires even more from the leader than in ”normal” case. As a guide or expedition leader you must be a step before. The most important quality will be to know and understand yourself (and that doesn’t matter if your a leader or a participant). You must challenge your self with your shortcomings and fears.

Leadership means knowing yourself in details..

In the mountains you will be exposed to different type of fears. So you need to be prepared. A skilled leader has a trained body and mind for unexpected situations.

So how can you prepare for that? Well, you need to improve your mental strength. And how can that be done?

The body is important to train, bur if you don’t train your mental strength you got stacked.

1. Be positive, really really positive..Focus on positive things, and your positive characterises.

2. Focus only on what you can control. The remedy is to be in the moment, and let the nature take its course. focus on your approach and attitude…

3.  Keep your emotional level steady. The key is to distance yourself from the game just enough so that you’re not swept away with the emotional tides. Visualize remaining calm and composed in even the biggest situations. Act like you’ve been in those situations a hundred times, and eventually you’ll feel like it too.

4. Enjoy the big moments. When you having a good time enjoy it. When you have a training session that feels good enjoy it and bring the feeling with you.

5. A prepared mind is a more confident mind. Self-confidence is your ability to influence the world around you. 

6. Forget about how you might look. Don’t bather about what other think about you. do it your way…

7. Have a short memory. Do not dwell things, get it over and move on. this you really need to train…

8.  Don’t expect perfect circumstances. What you have is what you have. Mental toughness is really just about approaching the game from the right perspective. The next time you step out onto the field, ignore the score, focus being in the moment and tell that little, criticizing and excuse-seeking voice in your head to shut the hell up. You’ll be glad you did.

And the training and challenge this week? Well 10 workouts 610 minutes, Friday was as usual a tough day. 30 minutes, pull-ups, push-ups, bear walks forwards and backwards. Anthony, the challenge is on, the rowing machine will be my challenge for this week. I know the target…

This week challenge rowing-Machine..

See ya soon..

A real hard week of training. 11 workouts within 6 days. 670 minutes it was. The Evolve is really tough. Friday it was a competition rowing, punting and cycling. Ugh…And now over to this week challenge:

A combined training, a so called jungle-track. Hill running, strength and elasticity training. Burpees, Pull-ups, high jumps etc.

Running..yes…climbing…yes!!

Technique and strength combined…

And now a bit of humility. One of the most important character a mountaineerer must have, will be humility. You must understand yourself, and others. You must be able to admit your shortcoming. And what skills you need to keep developing. This together with moving limitations in your mind. And as well beware of your partners shortcoming as well, and provide them with your knowledge and friendship to develop them.

Humility one very important characteristic for a real mountaineerer.

The top of Matterhorn, it is a quite small area…

Enjoy this film and think about Guillaume Dargauds quote:

The difference between climbers and normal workers is that climbers are glad of the Mondays, so they can rest.

See ya soon, and on Wednesday there will be something about mountaineering and leadership..

This will be all about training today. For becoming a good mountaineerer good physics is a subject. The training can be divided into three main areas. Endurance, strength and technique and also mental-training. If you going to a special mountain or area, you need to adept your training for special area. But for being fit for every adventure I will help you out with a suggestion.

First of all you must start at your own level. You must build up your body. That is best performed by endurance to begin with. Running is a conceptual base. At least three times a week is a must.

You can do hill training, cross-county training. Long running with back packing. track-running etc. Let the season help you with variation. Skiing, skating, rowing, swimming. Just  build up with longer workouts etc.

The strength and technique is very important. Here you build up your body to be able to carry your back pack. To reach the summit you aiming for…Work with the big muscles group. Legs, biceps, triceps etc. Low weight in the beginning and increase. Bench-press, deadlift, chins, kettlebell exercises, dips. This will be my suggestion to do at least twice a week.

The mental-training can be guided meditation, or target mobilisation and mind focusing.

And now we come to the essence, the absolute best is the combination of the three areas. The endurance can provide you the mental training. Move your comfort zone, keep on longer. Or train in stupid times such as night or very early morning time. This will help you to move your limitations. Train with a partner and challenge him or she with new ways of training. This will help you as well.

In the gym the combination will be to use the facilities in the gym.

Using the row-machine as well as the stair-master will help you to combine the strength and endurance at the gym. Another suggestion from my side will be to always use a backpack when training.

Get used by always got your friend Mr backpack near yourself..

This will strengthen you more, and your bode will get used of carrying it. The most important thing is to always challenge yourself with new ways of training. Your body has a very good habit of adept to the training you do, so you must trick with it:-). Hope I have encourage you to develop your training. I’ve been having muscle soreness in  three weeks (sv. träningsvärk) regards to the Evolve training set up. So that was good for me:-)

Something worth training for:

See ya soon..