Climbing 5 days a week. You also didn't mention what your climbing goals are.
- Climbing 5 days a week. I work a full time job and can only really bike in the morning. How did they get to that point? Are they actually climbing a bit below their limit one of those days? That have at least 10+ years and usually 15-20+ years of work capacity behind them, especially if they started as kids. Projecting is obvious making links on Jul 18, 2022 · For fitness do weights 2 or 3 times a week after climbing and run as much as you want the days you are not climbing. Climbing every day for a short period of time, such as a week or a month, is perfectly fine (as long as you don’t climb to your max every day). 8/5. Just started going to a bouldering gym. But if your goal is to get strong, then going on-off-on is probably more productive. My long term objectives are mountaineering and alpine climbing? Currently, I do LSD ( long slow days) 2x a week, 3x a May 16, 2025 · Climbing Mount Everest typically takes weeks if not months including acclimation to the altitude and the final push to the summit. Last training cycle was 3 days a week climbing, always with a two day break somewhere in the week. I can climb the alpe under 1 hour with a strong effort. Any other "workouts" are mobility/active recovery or working technique on very easy climbs. Rest is just as important as training when you’re going hard. Been climbing for almost 4 years. Aug 23, 2021 · Shoot for climbing-specific training four days a week, in a two days on, one day off pattern, but if you’re feeling really tired, you must take more days off. 20-minute warmup consisting of some easy static hangs on jugs, and progressive pullups on increasingly smaller holds. 11/12 indoors but only 10+ outside). I finally have access to both a climbing gym and weight gym, I'm trying to decide how I should manage Climbing and lifting. Dec 23, 2024 · So let’s get to it! Adding strength workouts to your climbing training I typically recommend that climbers train in a climbing-specific manner max four days a week, and less if also climbing outdoors. I'm guessing most high level climbers climb or workout much more often, how do they do it? In my first stint climbing (age 14-17, or something around that) I could easily climb 5+ days a week, eat like shit, sleep like shit, and still perform well. This comprehensive guide provides you with two distinct 5 day workout split programs that are equally effective. 9, but have gone 6 days a week to the gym for about 2-4 hours of mainly bouldering. If I'm climbing solo on an old set, I can usually barely make it to 2 hours before calling it (hard to maintain hype to project). I used to do this every other day, so 3 - 4 times a week, climbing one day then resting the next. Personally I climb 2/3 days a week with 1-2 rest days between each day. For the 1-4 days that you aren’t climbing, these days should be rest days (non-training Sep 15, 2022 · If you aspire to train hard on two or three consecutive days, always train power endurance first and long endurance the following session. I heard rest days are important for progression since your muscles have to repair to grow stronger, so I don't go on consecutive days. 14 votes, 38 comments. 2. Because how do you hand over your tiny human to someone else 5 days a week, just to earn enough to survive? How do you go back to “normal” when your heart is at home? It hits you: Your purpose isn’t in climbing ladders or answering emails. The plan was to climb Venturi Effect and Do you prefer climbing 4x a week for 1. It's just kinda a part of my day and it feels wrong taking a rest day. If I wanted optimal improvement I'd get a power meter and follow some sort of training plan. So Monday 1 hour +s&c for 30 minutes. Jun 4, 2024 · Climbing a few days per week on a home woodie or at the gym will also allow you to expand your technical skill set, movement efficiency, and mental game. trueI'm big for a climber, 230 pounds, and I climb 2 or 3 times a week, 1. Dec 3, 2024 · Step 6: Plan your strength sessions around your climbing sessions. A perfect 5=day split considers more than just what body part is trained each day. I felt surprisingly fine after the trip, but getting back home and climbing at the local crag, and gym this last week I felt really weak. Are there workouts to do on rest days or should i just rest on days off? Much appreciated. I was wondering how many times per week to target. 11d to 5. Feb 13, 2018 · Iv realized that in order to improve my climbing I have to climb more then I already do. When paired with a healthy diet, you can try walking up steps to lose weight and get in shape. The next day I roped up, I climbed two 5. See full list on sendedition. In terms of longer resting periods, every 4-5 weeks I'd take a deload week, and then after every training cycle + time climbing (around 4-5 months) I'd take 5-7 days off with no climbing whatsoever. I go to the gym for at least 2 hours probably 4-5 days a week. Example: MWF climbing. Jul 23, 2023 · For moderate intensity: Climb at least 5-7 flights of stairs 5 days per week For high intensity: Climb 10-20 flights of stairs 5 days per week To get the most out of your stair climbing routine, focus on maintaining a brisk pace and good technique – drive through your heels as you climb and don’t rely too much on the handrails. Alternating projecting and volume is usually a good idea. 3/4 days should be fine too but my schedule's a little busy. I used to lift/climb hard 6 days a week, and making the switch to my current schedule skyrocketed my rate of progress in the I go pretty often to the climbing gym maybe 3 days a week and climb outdoors at least one day on the weekend. 5-6 hrs) is better than 2x a week 2. I'm kind of slowly transitioning out of taking climbing too seriously and considering climbing only 2 days a week just due to my schedule and my gyms hours. Following a well-designed plan is essential for maximizing your strength training. Beginners (5. : trad or sport onsighting), try to use a portable hangboard at least two or three times a week, preferably before rather than after climbing. As kids, they did the regular team kids thing 2-3x a week. Never b2b. 5-2 hrs (4. I'm 15 years older than you and can ride 5-6 days in a row no problem but I try to mix up intense, very hard rides with easier ones. Build a routine that limits your climbing to a few days a week. Should you wait for the soreness to be over to climb Jan 18, 2014 · Before you get started on your stair climbing workout and weight loss journey, you may be wondering how quickly you'll see results. To keep your energy up for hours of sustained bouldering or climbing, supplement these exercises with cardio workouts. I've been climbing about 5-6 years and boulderer a couple of v10's outside and am fairly strong indoors. Otherwise I would have to do something more endurance related like laps on top rope or low intensity traversing. How often can I climb without hurting myself/my gains? How do I fit all of that into 3 days of climbing? Do I just do endurance one day, climb technical problems the other, and leave the last day for strength, or do I just do a little bit of everything every day? Let's dream even further, shall we, and imagine that I have somehow gotten both of these down. 5-6 hrs) because the latter parts of those 2x a week are going to be climbing when fatigued. Detailed tips for beginners and advanced, also for bouldering For me, if I'm climbing 1 or 2 days a week, I lose a lot of my ability. If you’re a beginner, you shouldn’t do more than four or five days a week. If you climb past when performance drops you're usually adding a ton of additional fatigue and potential for overuse with getting very marginal benefits. I have a lot of free time and want to climb every day possible but i read that climbing three times a week is the max. Sessions are usually 1 to 1. If you want more muscle than you have right now, but you can only train twice a week, this 2-day full-body workout will get the job done. This was my second time climbing with @alexhonnold this summer and it was truly an awesome day out due to the climbing but more so due to the conversation had throughout the 20-hour Tahoe to Tahoe mission. 33 votes, 62 comments. 5 hours as of how much time i have. Is climbing the only sport/physical activity you do? Personally, I climb hard twice a week and do full-body strength training (mainly compound lifts with a barbell) twice a week. Mar 4, 2025 · Expert level climbing (5. Professional climbers usually climb 6-7 days per week, but they also have nutrition coaches and physiotherapists on standby if anything were to go wrong. Jan 25, 2022 · Each six-week segment will build upon the previous with the end result being a better, stronger climbing machine—you. Not this time. For the high intensity bouldering I do I could maybe do one more day per week. 5x a week for 3h, where the last hour you're kinda just there, trying hard sure, but where the strength seems lacking. You're gonna get all sorts of answers cause the truth is it really depends. in 50 miles is a lot imo and it's hard to get an easy day in with that much climbing. I'd just recommend taking at least 1 full day of rest each week, no workout/stress if possible, and finding out how many hours a week total your body responds well You also didn't mention what your climbing goals are. Jul 16, 2025 · Should I Climb Every Day? Don’t climb every day. How do you do that? I've started climbing about 2 months ago but everytime my forearms feel too sore for a week. At the moment I'm climbing 3 times a week (since 5 years), but everyday I'm not climbing I just wish I was. My goal is to climb to 4x a week and starting to get comfortable around 5. Building muscle and strength requires strategic planning, and your training split is a crucial aspect of this strategy. 4hrs 5 days a week. 10 to 5. I climb 3 days a week for a total of 4 to 5 hours split. Jul 4, 2019 · 10,000 ft. Sep 5, 2010 · So, rather than climbing crappy 7 days a week, climb hard 4 and spend the other 3 doing something else you enjoy. 12 last weekend, and project a lot 5. How to plan your climbing training at home or in the gym or on the wall. Realistically, you can get 12 hours of climbing/training a week by climbing for 4hrs 3 days a week or 3hrs 4 days a week or even 2. Prior to this plan I was doing a full body weight lifting program (Jeff Nippard Fudnamentals) 3x a week. The schedule would be one day of climbing, one day of rest, one day of weight lifting, one day of rest etc. 3 days, I'll basically maintain my performance, unless its really focused training. Most training articles give you the theory but then leave the hard part—i. 12c, V4 to V5) requires most athletes to train intentionally 2-3 days per week, often climbing 50+ days a year or having 10+ years of experience. actually laying out and following a structured, day-to-day plan—up to you. Focus on getting the most out of your climbing sessions. Asked by: Ebony Carter Depending on how often you’re climbing, perform these exercises two or three times a week. Normal climbing days: A full day of rest from climbing after a normal day of climbing should be enough to heal your body. I would never consider myself an elite climber or someone with too much experience, but 2-3 small strength sessions a week has sufficed to get me a lot better. Then, actively build your strength and boulder 5-6 days per week when you cross the V10 threshold. Oct 20, 2019 · If the goal is improved health and longevity, the Harvard Alumni Health study reported that climbing 10-19 flights a week (two to four flights per day) reduces mortality risk. But four British military veterans plan to scale the world’s tallest mountain in a week using xenon gas, which some scientists believe could boost red blood cell production and help speed altitude acclimatization Climbing 3x and weight training 3x a week? I’ve been climbing 2 years and recently started a training plan through the Power company which is climbing 2-3x a week plus a strength training day. So if I went for bouldering only on a non-work day, it would also take around 3 hours of travelling to exercise there, which seeks like way too much travelling, especially that I travel to work as well. But lately I found that if i 573 likes, 7 comments - tylerkarow on August 8, 2025: "Last week, I linked up with this guy to climb two of the harder routes on the Hulk in a day. Already had climbed a few time occasionally, but now I bought my first pair of shoes and plan on going more regularly. 12's and . Strength training is an essential complementary component to your climbing. As you start gaining strength, you can switch into a two-days-on/one-off or a three-on/one-off. Prioritizing climbing is the main focus of the training schedule you are creating. Haven’t been injured injured in 2 years and I’ve been climbing harder and harder. Oct 27, 2022 · That means more gym sessions per week than you are used to. You’ll see better gains climbing 3 times a week and working on proper technique than you will just bouldering every single day. I usually do a random ride or ill climb the alpe. History:Poor physical history lots of heavy labour jobs and overtraining in the years before climbing. If you want to add in lifting, either do a small session after climbing or do it before a rest day. If you're interested in building up your aerobic fitness, then climbing 3 days in a row could be beneficial if you structure your days properly. If you're <5 years of climbing Generally it's good to listen to your body and rest if it's sore. 25-3 hrs (4. With that in mind my schedule typically is to train indoors on Tuesday and Thursday nights and climb one day outdoors on the weekends, sometimes both days but rarely. 5 hours of travelling to get to my workplace, and another 1. 5 hours lots of skill drills. 5 days ago · 28 likes, 4 comments - ivancrinercunha on August 3, 2025: "So here's what I've been doing with my life. 5 hours to get back. 7 to 5. It is important to combine these “skill set days” with exercises that increase your climbing-specific strength and fitness to develop a comprehensive training phase. I’ve been climbing for about little over a month and just recently gotten a v5-v7 For that exact reason I now spend two days to climb and two days to do supplemental training (lifting, stretching). Im fairly new to climbing and want maximum improvement and muscle growth. I've been climbing for a little over a year now. I've been climbing once a week--twice a week on very rare occasions--since September of 2021. Since you’re reading this article, you may have already concluded that rest days are important. Might do the same for the indoor season, with maybe one volume day a week. People who are currently overweight or do no exercise at all will probably see the most dramatic results from a vigorous new workout, possibly even shedding more than a few pounds within a week's time. Reply reply certifedcupcake • It’s time to improve those muscles by climbing one more day per week and therefore increase your climbing ability. Two, you don’t need 6 days between sessions to recover, unless you’re working out 6-7 days a week, but then that’s a separate problem. Rock climbing 3, 4, 5 or sometimes even 6 days a week. I started climbing sporadically about a year ago, and last month I started hitting the climbing gym and crags more regularly. One, you shouldn’t climbing to the point of exhaustion and ripped skin. . Before I got injured a while back, I would usually do 3-4 hour sessions maybe 5 days a week, bur now 2-3 hours 2-3 times a week. My biggest concern is to avoid overuse injury, as my forearms muscles/tendons are currently sore for a good 4 days after a session. I see beginners start climbing and go many times a week and then get elbow pain or pain in their fingers as their tendons are being overloaded and are getting inflamed. 10b's, a 5. Doing it consistently, though, will increase your risk of getting injured, and can lead to a decrease in your overall strength. This leaves me always resting at least one day between climbing days. 2 days ago · Whether you want to add or subtract days from a date, plan important events, or calculate future or past dates, this easy-to-use date calculator makes it easy. Climb consistently to build up a base level of forearm endurance and recovery. 9) should aim to train endurance three times a week, intermediates (5. Two after work bouldering sessions for about an hour and one day on the weekend, outside weather permitting. So either take better rests or shorten your session. Just got back from an 18 day trip where it was 2 on 1 off limit bouldering the whole trip. Wondering how many days a week new climbers should train? Learn the best gym climbing schedule to build strength, improve technique, and prevent injuries as you progress! Nov 22, 2021 · How Many Days a Week Should You Rock Climb? You should climb about 3 days per week. Hike, bike, run, swim, whatever gets you going. You’ll want to program strength sessions after you pick the days you will climb. While you should rest from climbing, you should go to the gym to do more normal exercises, ensuring your body does get some stimulation to become healthier overall. Climbers Hey Guys, I'm enjoying rock climbing so much at the moment. Wednesday 2 to 2. Although some people may tell you otherwise, expert advice says that climbing every day in certain situations is perfectly Mar 2, 2025 · Find rock climbing routes, photos, and guides for every state, along with experiences and advice from fellow climbers. e. Below is my new weekly program, feedback appreciated! Mon - AM yoga, shoulder antagonist work, and hangboard (min edge or max hang), PM limit boulder, campus (6-10 sets) Tues - AM 5-6 times a week seems like serious overkill, especially if you train externally from climbing on like 4 of those days. Consider climber B who climbs 6 days every week with only 1 rest day but does different things. How long do you exercise or how many flights of stairs you climb in a day? You cannot expect to lose weight by climbing 100 stairs in a day. Jan 17, 2020 · When you train 5 days a week, you need to make sure you are being efficient. 1 Maximal hang set consisting of six 10-second hangs, with a 2-4 minute rests I usually climb 1 on 1 off, sometimes 2 on 1 off mixing the sessions (usually 1 limit boulder session, and 1 top rope session). My two cents is that 4-5 days a week is def too much volume if you're bouldering anywhere near your limit for most of it especially cause you're new. If you climb more than 4 days per week, you significantly increase your chance of tendon injury, which will push back any gains you made. I've really picked up my training over the past 3 months. Nov 22, 2021 · How many rest days a week should I climb? On average, if you are climbing as hard as you can for a long climbing session, then 3-days per week is appropriate. On a standard day where other people are there, ill usually do 3 hours before the joints start acting up. This means you might have to climb with slightly sore I've been climbing for ten years now and I go three times a week. 2-3 days per week. I'm mostly focussing on building strength so I'm fine with the amount I'm doing. However… About a year in I lost interest in lifting and really wanted to make some progress climbing so I made climbing a priority, switching to 3 days a week of climbing and 2 days a week of lifting. 10c, and a 5. Wait until you’re in a routine of climbing as often as you want to (3-4 times a week), then I would just add in a couple of strength exercises after you climb (on the same day, but this would mean cutting your climbing sessions a little short to do pull ups, deadlifts, bench press etc). Just flashed my first 5. If you want to climb more than 3-days per week, consider making your climbing session less intense or shorter so your muscles don’t need as much time to recover between sessions. I see elite climbers on YouTube climbing pretty hard at least two days in a row. 5-3 hours on training days, 6-8 hours outside (but not a ton more actual climbing time) V6 short project, V7 occasionally, V8-V9 limit projects. 3 days per week. Rock climbing puts a lot of stress on some delicate joints like our fingers and elbows. Nov 24, 2023 · The simple answer is yes. I boulder about 2-3 hours each… Dec 27, 2021 · HANGBOARD WORK If the type of climbing you’re doing at a given point in the trip is endurance- based (e. I climb twice a week but am tempted to do weight lifting 2 times a week as well. 10d (all of these were crimpy/pinchy as I am not the best at slopers). Oh and I'm a Climbing Coach, and parent. 43 likes, 5 comments - richdavis_ on May 19, 2022: "Climbing to Le Grand-Bornand after a beautiful week by Lac d’Annecy 🛶☀️🏔". I boulder 3 days/week (been climbing for nearly 2 years), and would obviously love to climb more on weeks I have time. For beginners, it’s important to start slow and gradually build up the frequency and intensity of climbing sessions to avoid injury. " days on 1 off for bouldering and very fingery spots) and on a few months when i replaced the twice-a-week climbing gym session with a quick evening session at the nearest crag, whenever my fingers weren't sore from the previous day and i actually Sep 21, 2020 · The most important thing is timing. I've also been climbing on and off for 6 years, so I've built up a little more endurance. 5 to 2. Apr 10, 2024 · Free climbing training programs available for download as a supplement to the book Training For Climbing by Eric Horst. 4-5 days of climbing is when I see the most gains. 13a and up) may train up to five times a week. If you climb more than 4 days per week, you significantly increase your chance of tendon injury. 5h, fresh and strong with max power on your project, or 1. I was wondering if anybody else does something similar? May 22, 2025 · The British military veterans, climbing Everest to raise funds for vets, kept going despite an avalanche, high winds and a teammate’s illness. As you get into harder training, it is important to take more rest days to allow your body to recover enough for the next climbing 3 times a week in the gym, one full day outside on weekends for a total of 4 days. yoga and climbing doesn’t increase your overall fitness. Although I've actually found it difficult to stay away from the gym. Climbers should climb between 3-4 days per week to get the most gains and minimize the chance of injuries. Lifting may be W after climbing and Sat after climbing but before a rest day. When I started again at 23 I sort of picked up right where I left off, climbing more days than I rested and having long sessions. 11 TR and 5. I Climb 3x per week coming off rest days. But this last week I have gone every day, only climbing 3 of the 5 days I went. Working out for an hour a day, 5 times a week, is a huge time investment. 5%. ill post it in the sub Reply reply more replyMore repliesMore repliesMore repliesMore repliesMore replies Supersif • Jun 21, 2023 · The frequency of rock climbing will vary based on individual factors such as physical fitness, experience, and personal goals. But, for what it is worth, the time allows you to incorporate a mix of cardiovascular and strength training to improve your fitness. Since the duration of the workout was less, the momentum had to be more. But keep reading to see a sample training breakdown to ensure maximum training progress! Jan 23, 2010 · this has actually happened on a few climbing trips (3 climbing days 1 off, 5 or 6 pitches a day. I've been climbing on and off (multiple 1 year breaks due to injuries) for 9 years at a middling level and am looking to push the grade in lead climbing outdoors (currently ~5. If a ton of that is super easy climbing you could be fine but lets be real you aint doing that hahaha Reply reply veganwhoclimbs • Jan 14, 2021 · Climbers should climb between 3-4 days per week to get the most gains while also minimizing the chance of tendon injuries. My question is this too much? I feel pretty beat after a session but being fresh into the sesh I feel good! Any advice? Also…. Working out 5 days a week is ample for improving physical fitness, promoting weight loss, and boosting overall health. g. However, for those that are still uncertain, the general consensus (among climbing athletes and scientific studies) is that you should exercise/climb 3-6 days a week. 3x of 1. Stair climbing is an excellent cardio and toning exercise. 5 hours. For the first couple of years I only went once a week, but you could probs upgrade to twice a week after a few months if you're keen. I usually hang board at the beginning of each session before and hour or so of climbing boulders in the gym before some weighted pull ups at the end of the session. Apr 24, 2020 · The Hangboarding Training Protocol My training protocol was simple. The supplemental training is definitely helpful for injury prevention and building a robust body for climbing and I'm climbing harder than ever. The amount of injuries you’re picking up as a result of climbing If you’re climbing 2 days a week and you’re picking up annoying injuries as a result then you may want to wait before increasing the amount you train. Is this normal/ how long do you think it would take me to top an 11a? Feb 22, 2021 · Ever wonder how often you should be training for climbing? In this week’s Training Café episode, Eric Horst discusses proper training frequency and answers all of your questions! Grab your coffee and get ready to discuss some important topics! Question about climbing Alpe du zwift 5 days a week Context: I'm not a big fan of structured training programs, but i love to climb. To see any result I started climbing before summer but have been climbing more consistently 4-5 times a week for about a month now, these sessions vary from 1-2. Route "Ressaca" 6b+ Want to come to Peniche and climb together? Send me a DM and lets do it!!! Video by @stelli_illets". I climb three days a week Monday Wednesday I climbed v4 and 5 in the 2 months respectively (climbing 5 days a week) took me 3 months for v6, got first v7 yesterday, about to go back and film it. 3 weeks on, 1 week light/off. Should I be strength training while also climbing. So if you climb 2x per week as a beginner, you will be fine doing longer bouldering sessions of 2-3 hours. Generally, it’s recommended to climb two to three times a week to see significant improvement in strength and technique. The third day my… I climb 3 times a week M W F and maybe a weekend day if my friends want to and my sessions usually last about 2-3 hours with a moderate amount of rest time between attempts or routes. I'm probably a V8/9 climber and I've mostly just been climbing the hard climbs at my gym about 3 days a week (maybe 2 hours climbing and a half hour doing antagonistic stuff) for fun with no scheduled training plan (after years of pretty 42 votes, 64 comments. So, feel like the long slow road is the way to go. I know for raw climbing performance just doing deadlifts and some push exercises is probably all you need outside of climbing workouts- but I enjoy a full workout split and find it has negligible consequences on my climbing. How do I work up to climbing 5 days a week without significant soreness/injury? I've been climbing off and on for a couple of years and finally in the last couple months have been in a position where I can climb as often as I'd like. 5 hours with good breaks being taken. Listen to your body. Jul 15, 2021 · Roughly speaking, boulderers should focus on building technique and endurance until their skill reaches V10-V10+ levels and only climb up to 3-4 days a week. Since this is a shortened, discipline-specific plan, you should be going hard in every session. If you play around with frequency VS intensity, you can add hours at a lower intensity, and slowly add intensity over time. By doing so, you can maintain consistency and make clear progress. For example day 1 hard bouldering, day 2 4x4 on toprope, day 3 steady state endurance (ARC), day 4 same as day 1 and so on. How many of you guys climb 3-4 times a week? did you notice a marked difference in your performance? The other problem for me is the cost of going to a wall, £9 per session seams Oct 9, 2007 · The S&P 500 notched a new record high every day this week, ultimately finishing the week up 1. 10 leading. 13's. 12d) should train endurance four times a week, and high-level climbers (5. 3-5 days per week, no more than 2 days in a row (better to have a rest day). Your purpose is in being present — for the cuddles, the milestones, the everyday magic. com Sep 21, 2022 · Luckily, you don’t need to fear the length of your climbing session as long as you allow enough time for recovery between your climbing days. The table below summarizes the number of record highs reached each year dating back to 2013. currently that is once or twice a week normally indoors this time of year, but 50/50 indoors /outdoors split in fairer months. Alternatively, if you wish to train power endurance two days in a row, change the angle and style of climbing. In May 8, 2017 · This means, that unlike my other exercise plans, I needed to stick to this one for at least 6 days a week and not 4 or 5. With various . Rest is just as important as training. In this article, I demonstrate the best 5-day workout routine. Hang your board from whatever is handy and do deadhangs, pull-ups and leg raises or front levers as part of your warm-up. Friday 1. Nov 22, 2021 · The amount of days you should climb per week depend on how advanced you are. I climb pretty consistently 3-4 times a week, but no matter how I train I cannot climb 3 days in a row. Seasonal Training The issue is, it takes 1. The answer to that question depends on several factors. But just because you can I started out climbing 5. Jul 1, 2023 · 5+ days per week: You have enough time in your schedule, and maximizing the most out of your rock climbing gym session isn’t a pressing issue. jowq xibzi mewpz suhgm ggp ihuo ldxm seqn wxavn vowjss