Ever find yourself a day or two out from a trip to the crag or a serious attempt on a project and unsure what to do?
You want to climb — but should you train?
Should you rest completely?
What will actually help you send?
You have the time and the motivation, but no clear plan. Too often, that uncertainty leads to either doing nothing out of caution or doing too much out of anxiety — both of which can leave you feeling flat on performance day.
This is the gap the activation session is designed to fill.
At Ascend, activation sessions are designed to:
✅ Prepare the nervous system
✅ Improve movement quality
✅ Reinforce confidence
This session is best performed 24-48 hours before a performance day, such as:
✅ A trip to the crag
✅ A gym performance session
✅ A competition or hard project day
The goal isn’t to get tired — it’s to get ready.
After a thorough warmup — more on that below — use The 3-2-1 Activation Pyramid to warm-up physiologically, create neuromuscular readiness, and taper training volume to arrive calm, prepared, and ready to perform.
Here’s How it Works:
➡️ Each number corresponds to the number of boulders (3-2-1)
➡️ Each step is a grade increase (i.e. 3 V4s, 2 V5s, 1 V6)
➡️ Full rest between climbs
➡️ Intentional 100% success rate on every boulder
➡️ No projects, flashes, onsights (only repeat problems)
➡️ Stop immediately after the final boulder
👊Confidence is trained — not hoped for!
👊Visit our link in bio to download the full PDF Activation workout, including full-body warm-up and skill activation, along with the 3-2-1 Activation Pyramid.
Train with intent. Move with confidence. Progress with support.
It’s time to Ascend.
#timetoascend #climbingperformance #climbingtraining
At Ascend, we’re here to give you the tools and guidance you need to execute excellence when it counts. Our team of coaches provides each athlete with a fully individualized training plan with ongoing mental and physical training support.
Let’s start with our flagship climbing coaching program, designed to elevate every aspect of your performance—physical, mental, and technical—while prioritizing longevity and performance peaks for trips and projects.
Coaching support includes: ✅ Review and Feedback on Every Personalized Training Session through the TrueCoach App ✅ Monthly Mental Performance and Training Coaching Calls ✅ Monthly In-depth Video Analysis and Technical Feedback ✅ Personalized Sports Nutrition Coaching from the Ascend Team
Our 6-week training plans are ideal for individuals focused on short-term performance goals or general fitness. These programs deliver individualized structure without full coaching oversight and include customized workouts with ongoing communication from the Ascend team. We build 6-week training plans for climbers, runners, cyclists, team-sport athletes, and individuals seeking to build strength, capacity, and confidence.
We are deeply invested in helping every athlete reach their potential. Whether you’re working toward your first 5.12, pushing into 5.13 or 5.14, chasing a new race PR, or rebuilding strength after time away, Ascend is here to help you accomplish your goals.
👊Use code: ‘TIMETOASCEND’ to have your consultation fee waived! 👊
Visit our website to learn more about our programs and to book your consultation.
Train with intent. Move with confidence. Progress with support.
It’s time to Ascend.
#timetoascend #climbingtraining #climbingtrainingprogram #executeexcellence
Coach Mirsky on the Send of Diarrhea Mouth 14d in Rifle, CO. 💪🏻
Rifle season is coming.
If you’re fired up for a season in Rifle and want to climb at your best, coaching can be the difference between trying routes and sending them.
At Ascend, Dan Mirsky and I work with climbers who want more intention behind their training and more clarity when it’s time to perform. That means:
• Personalized training built around your strengths, limiters, and schedule
• Project tactics—how to break routes down, pace attempts, and manage skin, rest, and conditions
• Route knowledge & movement strategy specific to steep limestone and Rifle-style climbing
• Performance coaching to help you show up calm, confident, and ready when it matters most
Rifle doesn’t reward randomness. It rewards preparation, patience, and precision.
If you’re serious about this season and want a plan that supports your goals—from the training room to the chains—we’d love to work with you.
👉 Free consultation included when you sign up for coaching.
👉 timetoascend.com
Train with purpose. Climb with confidence.#climbingtraining #rockclimbing #sportclimbing
‼️ All consultations for our Climbing Coaching Programs are completely FREE ‼️
Here’s how it works:
1) Schedule your free consultation
We’ll discuss your climbing background, goals, training history, and what you’re currently working toward.
2) Sign up for our Climbing Coaching Program
We’ll build a fully personalized training plan designed around your goals, schedule, and strengths/weaknesses.
3) Complete your onboarding assessment
This helps us identify your biggest opportunities for improvement so your training is focused and intentional from day one.
4) Follow your personalized training plan
You’ll receive feedback on every session from coaches Dan Mirsky and Dillon Lundy, plus:
Monthly mental performance and training calls
In-depth video analysis and technical feedback
Personalized sports nutrition guidance
Ongoing communication and coaching support
Our coaching program is designed to improve every aspect of your climbing — physical, mental, and technical — while prioritizing long-term development and performance for your projects, trips, and seasons.
Are you ready to have your best year of climbing yet?
Visit the link in our bio to learn more and book your free consultation.
Train with intent. Move with confidence. Progress with support.
It’s time to Ascend.
📸 @claudia.ziegler of coach @danmirsky
#timetoascend #climbingtraining #climbingtrainingprogram
Our climbing coaching program is designed to elevate every aspect of your performance—physical, mental, and technical—while prioritizing longevity, sustainable improvement, and performance for projects, trips, and seasons. Our team of coaches provides each athlete with a fully individualized training plan with ongoing education and support every step of the way.
Here’s How it Works:
1) Schedule a 30-minute consultation to meet with your coaches to discuss your goals and climbing background.
2) Complete your onboarding assessment to identify biggest opportunities
3) Follow your personalized training plan with coaching support on every session. 4) Complete monthly training and performance calls, video analysis and more.
Coaching support includes:
✅ Review and Feedback on Every Training Session through the TrueCoach App
✅ Monthly Mental Performance and Training Coaching Calls
✅ Monthly In-depth Video Analysis and Technical Feedback
✅ Personalized Sports Nutrition Coaching
👊 Be one of the first 5 athletes to use code: ‘TIMETOASCEND’ to have your consultation fee waived!
Visit our link in bio to learn more about the program and to book your consultation.
Train with intent. Move with confidence. Progress with support.
It’s time to Ascend.
📸 @claudia.ziegler
#timetoascend #climbingtraining #climbingtrainingprogram
Originally from the East Coast, Dan moved west to attend The Colorado College, where he discovered his passion for climbing.
Since then, he’s spent over 20 years pursuing excellence and mastery of movement on the hardest sport climbs across the country. In that time he has successfully redpointed nearly 100 routes from 5.14a to 5.15a. Beyond his accomplishments on the rock, Dan brings over a decade of coaching and training experience, helping countless climbers both remotely and in person to achieve their goals and unlock their full potential.
A Few of Dan’s favorite climbing areas include:
👊Rifle Mountain Park
👊The Red River Gorge
👊The Virgin River Gorge
👊Maple Canyon
👊Rodellar
Work with Dan as Your Coach:
Dan is currently accepting new clients for our 3-month remote personalized climbing training program.
What You’ll Get: ✅ 3 Months of Personalized Climbing Training ✅ Review and Feedback on Every Training Session ✅ Monthly Mental Performance and Training Coaching Calls ✅ Monthly In-depth Video Analysis and Technical Feedback ✅ Personalized Sports Nutrition Coaching from the Ascend Team
Visit our link in bio to learn more and book a consultation.
#timetoascend #rockclimbing #climbingtraining #climbingtrainingprogram
Super proud of my big little bro @benjaminyardley . He sent his hardest route to date today. He climbed it without a Fault!! Way to end 2017 on a high note bud!!
#welcometoplanetmotherf**ker
Super proud of my Dude @mpincus87 for crushing it at the Blasphemy wall today. Shown here gettin robotic and making it look easy. On to the next!! #vrgang
Battling your Project? Not quite gettin 'er done? Check my new article on the @trainingbeta website. Lots of good info in there that will help you take advantage of perfect fall conditions and send your rig! Cheers!
Dear ______, greetings from Fat Camp. Things are going well here. The people are all really nice and they aren't too mean. The food's not actually as bad as I thought it would be. Luckily no one has found my secret stash of beer and cookies, although maybe that's why I haven't been loosing as much weight as I am supposed too. I'll try to do better during the next couple weeks before the camp is over. I'll write again soon and hopefully I'll have some good things to report.
Hugs and kisses,
Daniel 📸: @claudiaziegler
I'm very excited to be running a clinic with climbing legend Steve Maisch at @fronttrainingroom next week. We are gonna be teaching you all about the foundations for climbing training for two nights the 29th and the 31st. If you are interested in training but don't know where to start, sign up! There's a few spots left...! Day one will assess your climbing and explore the fundamentals and logic of climbing training and development of the Maisch assessment. As well as an introduction on how to apply the assessment
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Day two will explore the most effective way to structure and organize your training, and finish the application of your Maisch Climbing Assessment.
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Based on these results, Dan and Steve will give you an evaluation of your strengths and weaknesses and how to focus on improving them with training!
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Clinic dates are August 29, and 31 from 6-9PM! Head on over to the link in our bio for signups!
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#thefrontslc #theftr #climbing #training #frontcommunity
