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Training for rock climbing

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ragingbill
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« on: September 23, 2011, 02:22:54 AM »
I've been climbing for nearly a year now. I've been doing Wolfs Weightlifting Option 1 plus some grip exercises for about 2 months, and plan on carrying on with it for a while longer. However, I've always known that bodybuilding workouts aren't what I need for climbing. I'm doing it to develop a good base of strength (especially in my back and core, and to a lesser extent all four limbs) but I'm going to need to a workout that focuses more on endurance and explosive stength in order to taylor my lifting for climbing.

Does anyone know of any good workouts that I should try, or exercises that would be useful for this kind of sport?
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    « Reply #1 on: September 23, 2011, 05:08:47 AM »
    Hi fellow traveler,

    I find rope climbing, pull ups, dips, and squats extremely helpful for climbing and done by circuits of 10 reps each per set and 2-5 sets.

    Rope climbing, in the absence of a rock to climb, serves as a decent substitute.

    Pull ups - common sense, we pull ourselves up when we climb.

    Dips - same as the above, in certain situations.

    (muscle ups - but not easy for the beginner) - I recommend beast skills for this.

    Squats - deals with other muscles not trained by pull ups and dips.

    One exercise only - Rope climbing - exercises everything.

    Two exercises only - muscles ups and squats.

    Three exercises only - pull ups, dips, and squats.

    Hope this helps.
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    ragingbill
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    « Reply #2 on: September 23, 2011, 06:39:17 AM »
    Rope climbing and muscle ups aren't an option unfortunately, due to both lack of equipment and strength on my part. The others all make sense of course. Thanks for the feedback. I'm about to post a workout I devised earlier today after I first posted this, any feedback would be appreciated
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    « Reply #3 on: September 23, 2011, 08:03:56 AM »
    I dont climb myself, but have several friends who do, wish I could but my joints are to messed up Undecided...and bodyweight exercises seem to be the optimal method( I consider climbers probably the strongest people pound for pound). Mass is useless, as it will weigh you down, the ability to control your own bodyweight as optimal as possible is what will help you.

    If you cant do a pullup, then you do the negatives and work from there. I have seen them do a pullup/chinup combo, do a lift, then as they reach the top they swap grip to the other one. Requires some balance and speed, but again, useful for climbing aswell.

    At the local club, this guy is a huge youtube favourite:
    Rock Climbing Training / Campus Board Workout


    His main page:
    http://www.youtube.com/user/Fazioenterprise
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    « Reply #4 on: September 25, 2011, 07:02:07 PM »
    calves and forearms imo and cardio would be great
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    ragingbill
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    « Reply #5 on: September 29, 2011, 02:31:31 AM »
    Magnus, holy shit that guy is insane! I'm a long way off that lol.

    I've decided to do Wolf's advanced bodyweight routine combined with steady cardio on a bike and HIIT in the form of barbell complexes. I need to build strength and lose fat.
    « Last Edit: September 29, 2011, 03:07:57 AM by ragingbill » Logged
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    « Reply #6 on: September 29, 2011, 04:30:05 AM »
    a nice video:

    http://rosstraining.com/blog/2011/09/23/inspiration-from-magnus-midtbø/

    or check more here: http://www.magnusmidtboe.com/
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