Imagine conquering towering rock faces, defying gravity, and climbing higher and higher. Rock climbing isn’t just a sport, it’s a sport. It’s a thrilling adventure that challenges your body and mind. Whether you’re an experienced rock climber or just starting out in rock climbing, incorporating targeted workouts into your fitness routine can significantly improve your climbing fitness level. Let’s explore the key workouts to incorporate into your climbing workout routine that will help you build strength, endurance, and technique in your climbing. Grab your seat belts, clasp your hands, and let’s embark on an exciting fitness journey together!
Climbing Training Program
To improve your climbing performance, a well-structured training plan is essential to keep you on track. Persistence and gradual training will pave the way for successful climbing training. While everyone’s training plan will be different, here’s a suggested training plan to help you get started:
- Monday: Strength training
- Tuesday: Rock climbing
- Wednesday: Aerobic exercise and endurance training
- Thursday: Closed
- Friday: Strength training
- Saturday: Rock climbing
- Sunday: Aerobic exercise or active recovery – enjoy a relaxing activity
Rock Climbing Training Exercises
Rock climbing is a physically demanding sport that requires the mobilization of many muscles throughout the body. Some of these muscles include upper body muscles, such as the forearms, back, and shoulders, as well as core muscles, lower body muscles, and grip muscles. Regular climbing exercises can strengthen and tone these muscles, which can improve climbing performance.
Planks
Place yourself face down on an exercise mat or floor in a push-up position. Place your forearms on the ground, bend them 90 degrees, and align them with your shoulders. Engage your core to maintain proper posture and avoid arching your back. Hold this position for as long as possible. Planks are an excellent exercises for working the upper and lower body and strengthening your core.
Pull-Ups
Enhance the overall strength of your upper body with pull-ups, starting with an assisted variant if needed. While it may seem like a simple exercise, it can challenge your upper body muscles. Stand underneath the barbell, reach up and grasp it with a straight grip (palm back to you). Stand up and bring your chest close to the barbell. Then stretch your arms and return to the starting position.
Push-Ups
Strengthen your chest, shoulders and arms with classic push-ups. First, place your hands on the ground slightly wider than shoulder-width apart and keep your legs straight behind you. Bend your arms, lower yourself to the ground, and keep your elbows close. Come to you. Push and stretch your arms to lift your body back up.
Wrist Curls
The wrist curl is a simple yet effective workout that strengthens the forearm muscles. Sit on the floor with your feet flat on the ground and hold the dumbbell or barbell with your backhand. Place your forearms on the surface and bend your wrists while rolling up the weight. Squeeze your wrist flexors at the highest point of the movement and keep your forearms steady throughout the Xi, using only your wrists to move weight. Lower the weight while maintaining a slow and controlled movement.
Squats
The squat is a basic exercise that targets the core and lower body muscles, including the quadriceps, hamstrings, and glutes. Mobilize these muscles by doing bodyweight squats or increasing resistance for an extra challenge.
Stand with your feet shoulder-width apart, toes straight, spine in a neutral position, shoulders relaxed. Push your hips back while bending your knees as if you were going to sit in a chair. Maintain a balanced distribution of the weight of your feet. Use your feet to push yourself back to the starting position.
Lunges
Build leg strength and balance with these lower body Xi. Or you can increase the resistance for more challenges. Stand up straight with your feet hip-width apart and take a step forward with your right foot to make sure your stride is comfortable. Keep your upper body upright and engage your core muscles for stability. Bend both knees at the same time and lower your body vertically towards the ground until your front knees are at a 90-degree angle to your front ankles. Also, make sure your front knee doesn’t bend beyond your toes. Push your front heel to bring your body back to the starting position, then switch to your left foot and repeat.
Kettlebell Swinging
You can use kettlebells to strengthen your muscles through a variety of exercises, one of which is the kettlebell swing. Stand with your feet slightly wider than shoulder-width apart and your toes slightly outward. Articulating your hips, push your hips back and bend your knees slightly. Push your hips forward explosively, using the power of your lower body to swing the kettlebell upwards. With the help of momentum, swing the kettlebell forward to chest height or slightly above chest. Let the kettlebell fall as you articulate your hips and push them back. Use your hips and core muscles to control the downward swing and keep your arms relaxed to guide the kettlebell back between your legs.
Hanging Leg Raises
Hanging leg raises are effective in exercising the abdominal muscles, especially the lower abs. Find a stable pull-up bar or any sturdy overhead structure. With your palms facing away from you, hold the barbell or structure in an overhead position, keeping your arms straight and your shoulders relaxed. With your legs together, bend your hips first to lift your legs.
Use your lower abs to start exercising and avoid excessive swings or momentum. Continue to lift until your thighs are parallel to the ground, then slowly lower them while maintaining control.
