Jocelyn-William LOUBRIAT

 

The following stretching exercises should be done after each training session as a recovery tool. They can be done immediately after the training or a few hours later. However, after hard training sessions or competitions, it could be better not to pull too much immediately after effort – you’d better wait until the next day.

The goal is trying to find the best slackening possible of the muscle: make the contractures, that block the good vascularization of the fibres, disappear. The aim here is not trying to gain amplitude “to be more supple”. Stretching is used for recovery, which guarantees better performance and prevents microtraumas.

Above all, during a stretching session, you must listen to your body. You need to pay attention to your sensations and take the time to learn to feel them. You should not reproduce a mechanical movement; everybody needs to adapt his or her position according to his or her feeling.

To carry out a stretching exercise:

1. Take a position to put the muscle under tension and take time to adopt the right position.

2. Once the right position is found (and only when you get it), slightly heighten the tension without jolts (do not mix up tensioning and torture. It must not be painful. You should not make faces while stretching).

3. Breathe calmly, without forcing. In the same time, concentrate on the slackening of the stretched muscle while maintaining a constant tension during 15 to 20 seconds.

4. Slowly loosen the tension.

Methodology of the session:

In order not to forget any muscle and to make your stretching session become automatic, try to do it methodically by adopting a logical order like the one I suggest below:

Start at one end, 
Stretch one side, 
Then the other, 
Do it 2 more times,

Then take the muscle back up progressively by stretching one muscle and then its antagonist.

The short movies below start with the hand, continue with the upper limb, then go down the trunk and finish with the lower limb. The last movies show stretching exercises of musculo-aponeurotic structures.

Upper limbs and trunk

Lower limbs

	Psoas muscle Hooked on the anterior side of the lumbar column and in close relation with the latissimus dorsi, it is a highly strained muscle and its power represents a nasty hindrance for our mechanism. [{avrpopup type="lightbox" id="lecteur_21"}voir la vidéo{/avrpopup}]
	Gluteus muscles If they are highly strained during the approach to Céüse, so are they during dynamic climbing where you need to push strongly on your legs. [{avrpopup type="lightbox" id="lecteur_22"}voir la vidéo{/avrpopup}]
	Quadriceps This anterior muscle of the thigh inserts in the pelvis and conditions its position. The liberty of the quadriceps is essential for a good liberty of the pelvis and therefore of the spinal column. [{avrpopup type="lightbox" id="lecteur_23"}voir la vidéo{/avrpopup}]
	Hamstring Antagonists of the quadriceps, hamstrings also help positioning the pelvis. Maintaining their mobility reduces the risk of pulling the muscle during a heel hook. [{avrpopup type="lightbox" id="lecteur_24"}voir la vidéo{/avrpopup}]
	Hip adductors Internal muscles of the thigh, they are mainly strained in approaches and of course in all activities of walking or running. [{avrpopup type="lightbox" id="lecteur_25"}voir la vidéo{/avrpopup}]
	Triceps surae muscle The “calf” is a triceps, that is, a three-headed muscle. Two of the bundles of muscles stretch with the extended knee; the third one, called Soleus, stretches with the knee bend and should not be forgotten. [{avrpopup type="lightbox" id="lecteur_26"}voir la vidéo{/avrpopup}]
	Tibialis anterior muscles and extensors of the toes The tibialis anterior is highly strained during running, in particulardownhill running. [{avrpopup type="lightbox" id="lecteur_27"}voir la vidéo{/avrpopup}]
	Flexor digitorum longus The muscle structure of the foot is highly strained when climbing. Stretching exercises but also self-massages allow a positive relaxation. [{avrpopup type="lightbox" id="lecteur_28"}voir la vidéo{/avrpopup}]

	Flexion and closing systems (upper limbs) Tensioning the envelopes of the anterior muscles (aponeuroses) of the thorax and the upper limbs. [{avrpopup type="lightbox" id="lecteur_41"}voir la vidéo{/avrpopup}]
	Extensions and openings (upper limbs) Tensioning of the posterior aponeurosis of the thorax and the upper limbs. [{avrpopup type="lightbox" id="lecteur_42"}voir la vidéo{/avrpopup}]
	Lower limbs flexions and trunk extensions Tensioning of the posterior aponeurosis of the lower limbs and the trunk. [{avrpopup type="lightbox" id="lecteur_43"}voir la vidéo{/avrpopup}]
	Lower limbs extensions and trunk flexions Tensioning of the anterior aponeurosis of the lower limbs and the trunk. [{avrpopup type="lightbox" id="lecteur_44"}voir la vidéo{/avrpopup}]

Jocelyn-William LOUBRIAT

There are plenty of ways to develop the cardio: running, cycling, cross-country skiing, rollerblading, swimming, hiking, using the stepper, the rowing machine etc. No matter what you do, the important thing is the way you do it. You should enjoy it. So if you hate running, do not do it. Some people may prefer the mountain bike, others the cardio training in a gym. Sometimes people have no choice, not everybody has a parc near their house where they can run or cycle.

The main thing is stimulating the cardio-respiratory system in an appropriate and regular manner. Good planning also increases the benefits.

We consider the use of a cardio frequency meter as essential. It makes it easy to evaluate the work required for your body. Thus a small investment of less than 30 euro permits you to not strain the heart while you want to strengthen it.

 

Long term endurance workout

The objective is performing a moderate effort over a long period.

The cardiac frequency must be maintained between 120 and 140 heartbeats/minute for 1 hour or more.

Running, on-road cycling, cross-country skiing, rambling, cross-country rambling, snowshoeing, swimming or working out in a gym are appropriate exercises for this.

 

Interval training

Exercises and relative rest are alternated with the objective of achieving a short increase in the heart rate followed by a decrease to avoid putting strain on the heart

Cycling with a bike or a mountain bike, cross-country skiing, rollerblading or running are natural ways to do this type of workout, however only if the route chosen alternates between uphill and descents. You can also vary your speed.

Below you will find two types of structured sessions that can be realised by running, but it can also be adapted to the others activities. It is real work that requires the will to do it properly.

 

Session of short interval training

Jogging (rhythm between 120 and 140 heartbeats/min) 10min
6x 30-30: 30 seconds of fast running (but not maximum speed) - 30 seconds of very slow running (or even fast walking)
5 minutes of jogging for relative recovery
6x 30-30
5 minutes of jogging for relative recovery
6x 30-30
5 to 10 minutes of jogging for relative recovery.

This example can be modified in the following way: 10min warm up / 8x 30-30 / 5min recovery / 8x 30-30 / 5 to 10min recovery.
Everyone is to adapt the session according to the training time available.

 

Long interval training

Jogging (rhythm between 120 and 140 heartbeats/min) 10min
Fast running for 1km or from 3 to 4 min if you have no calibrated course. Attention, the running rhythm is fast but not at the maximum because you must be able to maintain it over the whole distance (or the fixed time) such as for the following routines.
Rest 2min30 (slow walk, recovery)
Fast running (same distance or fixed time)
Rest 2min30
Fast running
Rest 2min30
Fast running
Rest 2min30 and then jogging for recovery 5min

Attention, at the beginning the start is generally to fast, but once you are used to it, you will be able to adjust the running rhythm perfectly. During the last parts of the routine, the cardiac rhythm increases a lot, monitor it and note it in a training journal.

 

Planning

To optimize the work of your cardio-respiratory capacities, vary the sessions.

For example: 
If you have scheduled 2 sessions per week,
Week 1: 1 session of endurance work 1 session of short interval training.
Week 2: 1 session of short interval training and 1 of long interval training. 
Week 3: 1 session of endurance work and 1 of long interval training.

Did you know that when you feel thirsty, your organism already has in a deficit of about 1.5 litres of water? Did you know that a loss of water of 2% that is not compensated (i.e. 1 litre for a person of 70 kg) causes a decrease of 20% of your performance?
Hours of training are of no benefit just because you have not drunk enough before, during and after the physical effort. 

Therefore regular rehydration is essential.

1. WATER AND IT’S FONCTIONS 
It has a physical role
Water represents 60 to 70% of the body’s weight. 90% of the blood plasma, 40% of the bones, 70% the muscles consist of water. It seems that drinking not enough water is the cause of some repetitive conditions: strained muscles, tendinitis.
It has a functional role
Water is the most fundamental food.
It is the solvent of most foods and waste that may transit by osmosis through cell membrane, which enables the cell to feed and eliminate the waste.
It has a thermo-regulatory role
I move so I’m warming!
The mechanical performance of the “muscular motor” is of about 25% and goes with a production of warmth (75%). This increases the body temperature that is regulated thanks to the perspiration and then the evaporation of sweat which cools down the body.
This mechanism can lead to a very important loss of water.
With an air temperature of 28°C, a long distance runner can lose up to 2 litres per hour in order not to explode due to the heat!
It has a role that is necessary to enzymatic reactions
Water permits biochemical exchanges (synthesis, degradations, oxidations, reductions, energy transfer, etc.). All the enzymes are proteins and all the cellular proteins must have enzymatic activity: thus, the main protein of the muscle, the myosin, is an active enzyme, the ATP (adenosine triphosphate).
It has a shock absorber role
When a fall is unavoidable, the cerebrospinal liquid serves as “crash-pad” and prevents your brain from hitting strongly against the cranium. Therefore it is better to maintain the liquid level…

2. DEHYDRATION 
Definition of dehydration
Dehydration is the reduction of the quantity of water contained in our bodies.

Water divides into 2 systems:
2/3 of intracellular water, rich in potassium inside the cells
1/3 of extracellular water, rich in sodium in the liquids: blood, bile…
The intra- and extracellular environment are separated by an osmotic membrane permeable to water and impervious to mineral salts.

If the concentration of mineral salts is modified, the liquid of the less concentrated solution spreads to the more concentrated solution creating problems in the metabolism that can be more or less serious: this is the phenomenon of dehydration.
The mechanism of dehydration
dehydration by water loss in the extracellular sector.
Most of the time, this has happened when your shirt is soaked.
Filling up (with water) is usually done by natural instinct.

dehydration by loss of salt without water loss:
The water moves directly from the extracellular sector to the cells with circulatory troubles occurring.
Salt intake may be necessary depending on the advice of your doctor.

Dehydration due to an equal loss of water and salt often happens in hot countries and during endurance training over several hours. There is a weakening of the saline concentration in both sectors that must be compensated by 3 to 4 g of salt/litre of water.
Causes of dehydration
The length and the intensity of the physical effort condition the water loss.
One session of physical rock climbing will “pump” differently than a sequence of a steady route of 6 lengths in the mountains.

The climatic conditions, the sun and the wind play an essential role on dehydration.
Be aware of false impressions created by a nice refreshing wind …

Take into account:
- the air temperature, especially cold air which dehydrates as effectively as heat but less evidently.
During an indoor competition, a badly air-conditioned gymnasium may quickly become a real oven. 
Do not forget to water the climber so he “cooks” slowly without getting dehydrated!
- the humidity of the air (hygrometry): the more humid the air , the more difficult is evaporation; and the more the body heats up, the more the body dehydrates to compensate. A challenging and vicious circle!
- the altitude in the mountains. Dry and cold air “burns” the lungs and provokes important evaporation of water with each breath.
The lack of filters (dust, CO²) increases the intensity of the sun’s rays and causes the heating-up of the rocks which may reach 60° at 4.000 m…

Clothes must permit the body’s evaporation and at the same time protect the body from air temperature variations.
Get rid of your airtight suit, the one used “to sweat more and lose more fat”, which is a rather harmful aberration. If you can, use synthetic fibres that evacuate perspiration perfectly and dry quickly.

Health concerns: high temperature, diarrhea, dysentery, traverler’s diarrhea provoke quick dehydration.
Consequences of dehydration
Generally speaking, the effects of dehydration on an athletic person are usually the same as on a non-athletic person:

Muscular and tendinous incidents: cramps, strained muscles, tendinitis
Increase of the interior body temperature
Increase of the heart rate
Decrease of the volume of systolic ejection (bloodstream)
Problems of the urinary system (stones)
Bad supply of blood to the small blood vessels (risk of frostbite)
Digestive problems
Feeling of illness, tiredness and the urge to stop

Decrease of the performance during a non-compensated water loss:
With 2% of water loss (i.e. 1L for 70kg), the performance decreases by 20%
With 3%, the duration of the effort decreases by 20%, the heart rate increases by 5%
With 4%, VO2 max is reduce by 20%
With 5% (i.e. 2,5L for 70kg), the duration of the physical effort decreases by 40%, the heart rate increases by 10%...

Never forget that the privation of water leads to death faster than the lack of food

3. REGULAR HYDRATION
The right amount

The daily ration of water is obtained by:
50% in solids (40 to 60% of water in meats, 60 to 85% in fruits, 40% in bred)
and 50% in drinks (preferably non-alcoholic ones…)

The hydric ration depends of the total caloric intake.
It can be expressed by the formula: 1 ml of water / 1 burnt calorie (3 L / 3000 cal.)
However that formula should be adapted to the type of activity and the climate…

A person needs 2,5 litres / day without performing any physical activities.
However, 6 litres of water (100% liquid) are essential in summer in a desert, without doing strenuous efforts, otherwise the amount would even be higher …
Drink before the activity
During the warm-up, the level of hydration must stay at the right level to avoid exposing your “muscled passages” to a state of dehydration.
Therefore you should drink slightly mineraled water (waiting ration).
Drink during the activity
It is essential to drink small quantities every 10 min to compensate the regular water loss: 0,5 to 1 litre / hour.
The water can be slightly salty (a pinch) to compensate the loss of mineral salts (sodium). Add also carbohydrates (honey, 25g / litre) to prevent hypoglycaemia.

When it is cold, drink hot drinks!
It is better to use up your energetic fuel for the activity rather for the fight against the body’s cooling.

It is easily said, but not always easily done!
For easy drinking at the belay station of the 3rd length, it is the best to use the water pocket (2 litres) with a flexible straw that you put in your backpack, or the more expensive solution: the Camelback type.

In winter, when climbing in crags or bouldering: taking a thermos for hot drinks is a good solution.
Drink after the activity
Every water loss of more than 3% of the body’s weight (1,5 L for 70 kg) has to be compensated within 24 hours.

At the end of the activity, you must drink mineraled water until you are full and at mealtime, a soup may help to compensate de hydric loss.

Recommendations to instructors of people who train occasionally, beginners and/or children.
You have now been informed about the benefits of correct hydration.
That principle, which is part of the healthy lifestyle of an athlete, contributes your performance and helps to prevent injuries.

Encourage the people close to you to take plenty of fluids (as yourself!) during your athletic activities.

Jocelyn-William LOUBRIAT

Definition

Electrostimulation is a technology that is used for physiotherapy and has applications in sport. 

A low intensity electric current is applied with electrodes taped on the skin surface. According to the nature of the current (variation of the frequency, of the pulse width, of the form of the current, etc.), the goals differ: 
muscle relaxation,
muscle recovery,
muscle strengthening,
pain relief.
In any case, the current stimulates the nerve that stimulates the muscle or the nervous system (analgesic current). 

The concerned public

The regular climber, who climbs without real training and who wishes to gain muscle bulk, but has no material means for weight training, will certainly took advantage of combining his or her climbing sessions with some sessions of electrostimulation.

The efficient climber, who already integrates classical weight lifting into his or her training, will also find advantages of electrostimulation at certain periods of his schedule as it can be a real timesaver.

The competitor will optimise his performances thanks to a smart use of the machine for strengthening and recovery. 

Recovery 

If there were only one reason justifying the use of electrostimulation then it would be the beneficial effect of this technology for recovery.

Better relaxation, good venous return and improvement of the arterial supply are possible thanks to the stimulation provoking short muscle twitches. The muscle eliminates the wastes resulting of the muscle contraction more easily.

There are several programs:

Recovery:	To be used in the hours following the effort, between two rounds (qualifications/semi-finals/finals), between two training sessions in the same day.
Active recovery:	To be used in the 8 to 24 hours following the effort for a faster recovery after a competition or a hard session. (Can be used between two rounds if your machine does not have a relaxation program.)
Muscle relaxation:	If the effort has provoked contractures, use this program to make them disappear quickly. (To be avoided between two rounds because of the diminution of muscle tone)

Muscle strengthening

The second important advantage of electrostimulation is the strengthening.

The electric stimulation enables more intense muscle solicitation thanks to a higher recruitment of the number of fibres. That really means that the muscle stimulated by the electric current contracts more than when contracted voluntarily.
Thus, while a traditional session of muscle strengthening causes the general fatigue of the sportsman with an under maximum stimulation of the muscle fibres, the specific electric stimulation of one or more muscle groups causes only the fatigue of these particular muscles, and with a higher performance. 

In addition, depending on the frequency of the stimulation, we are able to target the muscle fibres we want to work out: fibres of endurance, resistance, maximum strength, and explosive strength.

Endurance :	Endurance programs develop the capacity of the muscle to provide an effort of moderate intensity during a very long period (several dozen minutes and several hours = big routes).
Resistance :	This program develops the capacity of the muscle to maintain a sustained effort on an extended length (several minutes = cliff, traverse)
Maximum strength:	Enables the development of the maximum strength of the muscle, that is, the capacity to mobilise (or maintain) a maximum load on a short length. (some seconds = bouldering)
Explosive strength:	Develops the capacity to provide an instant effort with an important strength and a maximum speed. (dyno, bouldering)

In climbing, the energy pathways are quite complex because even during an effort that could be classified as endurance (big routes), you may need to provide an explosive effort for a dyno. In the same manner, during a bouldering competition, we seek a lot of strength, but also notions of resistance and endurance, that is, the capacity to recover quickly to succeed in the following tries or the following boulders. 
Therefore, it is not enough to strengthen the major pathways of the discipline practised; you should also train the others. 

Other programs

There are other programs on the electrostimulation machines:

Warm up:	In climbing, the warm up is too often neglected.  Use the program on the forearms before a trial of the type “difficult”. With 15 to 20 minutes of electrostimulation before going on a route, you can specifically warm up your forearms without straining them too much. The blood circulates better, the oxygen boosts your cells, you climb higher than the others and thereby you reach the top of the podium.
Capillarization:	Increase the vascularization of the muscle and thus increase the number of capillaries (small blood vessels) at the level of muscle fibres. To be effective, this program must be used regularly (several times a week). The increase of the muscle vascularization improves the capacity of resistance and endurance.
Analgesic currents or TENS (Transcutaneous Electrical Nerve Stimulation)	These currents stimulate the nerve to disturb the pain message. The principle is to inundate the main nerves, which have the priority over the nerves carrying pain, and so the painful information does not reach the brain. It consists in a symptomatic treatment – the cause of the pain is not treated. Therefore, if the pain persists, please see your doctor.

Muscles to be stimulated

Here are the main muscles to be strengthened for climbing

Finger flexors: enable to grip holds. By working out mainly on strength, resistance and endurance, the last two programs as well as the capillarization can limit the inconveniences of “tetanization” during the effort.
Biceps Brachii: the main muscle of the closing of the arms. It requires strength and resistance in priority.
Latissimus dorsi: very important muscle for blockings; strength and resistance. 
Quadriceps: muscle of the thigh, very big and strong muscle, of which the explosive strength is very important for dynos, but also of which the strength is essential when performing on one leg in slab climbing (You know the slab is always part of competition in bouldering!!! The one you lose regularly!!!) 

However it is not useless to stimulate other important muscle groups: 
Triceps brachii: important for mantles and to hold on very low blockings, 
Triceps Surae (calf): important muscles during dynos (slight overhang or vertical wall) (explosive strength), but also for long slabs (endurance).

Do not forget that the principle rule of any weight lifting workout is to avoid a loss of balance between antagonist and agonist muscles. Let me explain it to you: if you strengthen too much the finger flexors without training the extensors, you will disturb the balance between these two muscle groups located on both sides of the forearm, and this is not good! Ditto for biceps/triceps, quadriceps/hamstrings, etc.

Which machine should I choose? 
Choose a machine that is easy to use and that disposes of enough programs to cover all muscle groups that need training.
Cheap products can produce mediocre currents and have lower functionalities (products from supermarkets or teleshopping). 
We work regularly with Electrofitness, a specialist in the sale of electrostimulators for sportsmen. They will give you information and advice about the kind of machine that best fits your needs. You will also find valuable explanations on their website.

For more information about it:

L'Electrostimulation dans l'Entraînement du Grimpeur (Electrostimulation in climbers training) By Jocelyn-William LOUBRIAT Small French how-to book bound to accompany climbers who use or wish to use electrostimulation in their daily training.  Available here for 14,99 € - Kinescalade Editions

Francis HELIAS
Jocelyn-William LOUBRIAT

 

Definition

This term describes the inflammation of the synovial sheath that surrounds the tendon (fig 1). In climbing, it refers to the inflammation of a synovial sheath that surrounds the tendons of the flexors of the fingers.
It usually appears suddenly, with acute pain around the first phalanx (P1). It is possible to have the pain radiate to the palm or even to the forearm. Sometimes you can see an oedema at P1 level.
It is often mixed up wrongly with a pulley rupture because of its sudden appearance but it is not as serious as a pulley rupture. However, it should not be left untreated.
A comparison can be made between the state of the sheath during a tenosynovitis and the state of the skin during a “steak”: imagine the little bleeding of the sheath and you will understand why it hurts

Fig 1: Situation of the sheath

Mechanism of the lesion

It appears during a crushing of the sheath between the pulley and the tendon or between the hold and the tendon.
It is the result of an intense mechanical impact that occurs only once or less intense impact that occurs repeatedly.
It is important to take into account that the repetition of the movement is really harmful for the structures.
When holding a crimp, the sheath is crushed between the tendon and the pulley (fig 2).

Fig 2: Friction between the pulley and the tendon

Fig 3: Friction between the tendon and an angular hold

Prevention

Technique correction:
Use open hand holds and slopers with an open hand grip, avoid angular holds or hold them in a way that is non-traumatizing.
Correction of the exercise schedule:
Respect the fact that progress is gradual, do not train too hard without rest, adjust the intensity and the work-out to your level.
You need to spend a period of 3 weeks with maximum the strength and the resistance training.
Correction of the physical preparation:
Progressive training of the muscles of the fingers before starting a maximum project, especially for one-finger, two-finger holds or crimps.

Treatment

Stop the session.
Put ice on it the fastest you can. Then apply an anti-inflammatory gel.

Do not use you finger as long as the pain persists at rest.
Put on a ring of strappal® (fig 4), which enables you only to take open hand holds and keep it on day and night for ten days. Change it every day; put ice on it and then again the anti-inflammatory gel.

Fig 4: Tapping of the finger

Take up training again but do not use traumatic holds (open hand grip on angular and crimp holds) and avoid all pain (if it hurts: stop).
See the sport doctor if the symptoms persist (no infiltration).
Some physical therapy sessions with ultrasound can accelerate the healing.

Francis HELIAS

Jocelyn-William LOUBRIAT

 

Definition

The word tendinitis refers to inflammatory damage of the tendinous structure. Nowadays, it is recognized that most of the time this term is wrongly used to describe a tendinosis, that is a degenerative condition with micro-rupture of the tendon. In that case, the inflammatory condition is just one of the consequences.
In the case of fingers, the flexors of the tendons have to support huge pressure which could cause micro-ruptures.
Usually, a distinction is made between several stadiums in tendon conditions. These are:
1) pain during the warm-up which disappears once warm.
2) the pain persists after the warm-up and then also at rest.
The « tendinitis » is evident when pain is felt during palpation, contraction and stretching.

Mechanism of the lesion

The tendon wears out like a rope exposed to tension and high friction.
The higher tension and friction the more it wears out.
Crimp holds (fig 1) favour friction on the pulleys and exert tension on the parts situated in the convexity of the curve of the tendon (fig 2).
The impact on the tendons caused by the reception of a dyno (dynamic movement) are most probably the principal cause of this condition. The phenomenon is increased when crimping the reception hold.
Ones again, it is important to take into account that the repetition of the movement is really harmful for the structures.

Fig 1: Schematic strain of the tendon in a crimp

Fig 2: Strain on the convexity of the tendon

Prevention

Technique correction:
Use open hand grips as often as you can. Place your feet properly so as to relieve the tension in the tendons.
Correction of the exercise schedule:
Take a rest of 1 day between each maximum strength session for the fingers. The strength cycle should not exceed 3 weeks.
Do not exceed 3 strength sessions per week. Remember to vary your pleasure; resistance and continuity are also very important even in bouldering.
Correction of the physical preparation:
The training of the finger muscles occurs only in open hand position.

Fig 3: Stretching of the finger flexors

Ice treatment as soon as the symptoms appear, after each session by taking a bath or getting a massage with ice cubes.
Application of an anti-inflammatory gel after the ice treatment (respect the manufacturer’s directions).
Strict stretching exercises, before the effort (active stretching – refer to the stretching form), and after the effort (passive stretching – refer to the stretching form).
Reduce the intensity of the finger training sessions.
If the pain persists after the warm-up, do not overdo the training and consult a doctor (attention no infiltration).

Jocelyn-William LOUBRIAT