Rock Climbing Training.

Everyone brings their own strengths and weaknesses when starting out in rock climbing training. There is always room for improvement for the climber no matter their skill level. Any rock climbing training routine should focus on building a strong core, stamina, flexibility, finger strength, and a mindset of self-improvement and determination. As a climber always reaching for higher achievements you may feel you need an expensive gym membership. The truth is there are many exercises you can do at home to improve your climbing skill.

The Training schedule.

In starting any training routine you must first consider your capabilities, where you want to improve, and most of all how much time can you dedicate each week to training. Start by making a list of all these things, and a schedule should emerge from it. A good example of an exercise routine may consist of three to four days of strength and endurance training one week followed by cardio exercises the next. Other things to consider when constructing your personal routine are sets and reps.

Sets: A set is a series of exercises that are done all at once without stopping. For example, if you were to do five pull-ups in a row, you would have done one “set” of pull-ups. The recommendation of sets is usually in groups of five depending on the exercise and skill level. This, however, is up to you. You just need to pay attention to how your body responds to the exercise and change accordingly. Starting out in any endeavor can feel clunky, but with patience, you are sure to see results. Just go for it, analyze, and adapt.
Reps or Repetitions: The amount of the exercise done within each “set”. When deciding how many reps to do for an exercise, look at what you are trying to achieve. Your goals for each exercise should fall under either trying to improve muscle endurance or improving strength. To build endurance the reps should be in the ten to twenty range. To build strength you should keep the reps under ten. In building endurance, the rest period between sets should also be kept to a minimum of no more than one minute. To build strength will require low reps, high weight, and much longer times between sets.

What Muscle Groups To Focus On And Why In Rock Climbing Training.

Core: The abdominal muscles. A strong core will provide much-needed balance when close to the wall, and all other rock climbing training endeavors.
Back: Includes muscles such as your trapezius and laterals. Your back works in concert with the core to keep you stable while climbing.
Legs: Strong leg muscles are where most of your power to ascend will come from. You will be on your toes a lot while climbing, and having strong calve will support them. Never neglect to work on proper form and strong legs.
Glutes: Supplemental to the ever important legs. Also good to land on when bouldering!
Arms: From your shoulders right down to your fingertips, the arms will be tested while climbing. Also provides that extra bit of strength when your legs cannot provide enough pushing power on their own. Strong forearms provide a stronger grip as well.

The Exercises and Muscle Groups Benefited.

Pull-Ups: WIll work the back as well as the arms. If you find doing twenty reps of pull-ups easy you could modify the exercise by pulling up quickly and then let down slowly as this will also benefit your endurance.
Push-Ups: Can offer an all-around balance to your upper body as well as some core benefits. There are multiple variations to this simple exercise such as the superman push-up that engages your core much more than a standard push-up.
Plank: While in a push-up position bend your elbows at 90 degrees and let your weight rest on your forearms. Hold this position for at least one minute if possible. A go-to exercise for strengthening the core and also having benefits for the back.Common variations are the side plank and fingertip plank.
Six Inches: Lying down flat with your hands by your side and raising your legs six inches off the floor. Works the core, upper legs, and glutes. Vary by doing bicycle kicks or flutter kicks.
Lunges: Step ahead until your front leg is at 90 degrees and the other leg is parallel to the floor, alternating your legs during the exercise. An alternative to lunges as well as providing cardio is stair climbing,
Heel Raises: With your hands on a wall, raise your heels up and hold for five seconds and then slowly lower yourself back flat on the floor. The toes and calves are important to climbing and this exercise can even be done waiting in a line. A good exercise to passively stay up on at any time.
Dips: With your back against a chair and hands on the chair, lower yourself down to a 90-degree angle. All around benefits.
Finger Hangs: I’ve done these on properly secured door molding, but I suggest getting one of the many finger or hanging boards on the market. These exercises will benefit the fingertip on down to the core. The variations on these exercises are numerous and depend on the number of fingers used, added weight, and duration of hang.

The Climbers Diet. Fueling Your Rock Climbing Training.

Overall climbing nutrition comes down to strength to weight ratio. A climbers ability can be improved greatly by simply shedding a few pounds. Logically you will have less to push and pull up the wall just by losing a little more body fat. Fats are also slower to digest, so it is beneficial to avoid them pre-workout or climb. Hydration is vital to any diet, but you are not a fish and your body can only absorb so much water an hour so be careful, don’t go overboard, and supplement with salt intake.Below is a brief overview of this somewhat controversial subject.

A broad rule of thumb for caloric intake: 50% Carbohydrates, 30% Protein, 20% Fat
Dietary fads will come and go. Seek a balance with your own nutritional needs. If you feel the need to deprive yourself of something (looking at you carbs…) seek alternatives.
Make Arrangements to keep your diet stable while traveling through pre-planning your meals. This can also save you money as you are not prone to the quick and easy rout of fast food and any other empty calories you find in your journey.

Rock Climbing Recovery.