Gym workout for climbers reddit. That was quite a constructive discussion.
Gym workout for climbers reddit. What should I aim to do on each of these for a first day/week? For context I’m very out of shape - female, 5 feet 3 inches For me that means for fitness I pick one to two exercises from each category: Lower Body: squat, Romanian deadlift, hip thrusts Pull: rows, pull-up variations, deadlifts Push: shoulder/chest press, dips, push-ups Full Body: kettlebell swings, Turkish get-ups This is usually short enough to do after a light climbing session or on rest days. sort of a captian America after the I booked a Kilimanjaro expedition for next year. Continue climbing, but don’t go as hard. IMHO, not lifting might not be the thing holding you back from sending, but certainly upping your fitness isn't going to hurt your climbing at all. Think of your home training in this sense: what can I do at home, so that at the gym I can focus more on my technique than just staying on the wall! Reddit's rock climbing training community. The first time I used one, I went so hard I puked. After the 15 min I was pretty much out of breath and was hard put to wonder if I had done a more intense cardio in those 15 min of climber than in 30 of treadmill. Im an ultra runner so that takes up a lot of time but between lifting, climbing, and running I only spend 3 days/week in the gym without the risk of overuse or injuries. You are not getting anything out of the Reddit's rock climbing training community. Kettlebell swings with two arms and one arm, snatches, cleans, presses, squats, lunges, windmills, and the Joe Rogan special (clean, press, hold, squat (while holding above 331 votes, 144 comments. It's a heap of fun and is definitely a workout. In fact, on any given day at the gym you’ll see a Mickey Mouse Club of climbers sitting around, talking, slouching, and doing fuck-all except actually climbing. 1K votes, 148 comments. There is a rock climbing gym by my house, that has tons of walls and stuff, along with tons of exercise equipment kinda like a gym area. I think there's a lot of While I never train for anything in the gym (while doing ultra trails, mountain climbing, ski mountaineering, etc), it's absolutely braindead to abuse someone for preparing for their dream project properly. Climbing uses more core muscles than anything else. This climb is a life goal of mine; I’ve been dreaming about it for years. My question is, how can I improve my Hey friends, I am a sports performance coach (17 years of experience) and an ultra runner/solo climber and general alpine adventure guy living in Washington state. Oct 15, 2024 · A strong core is crucial to progressing as a climber. You dont even know how much volume or what exercises hes doing. This complete eight-phase training series will coach you through specific workouts based on periodization, a proven approach to training that results in peak climbing performance on the rock and in the gym. I only have a set of adjustable I have the Maxi Climber and love it, but I highly recommend spending the money on the XL. Climbing-centric exercises that require no equipment, just my meat sack? So I’m going to be leaving on a 2-3 month bike tour and won’t have the means to climb at all, nor will I take any exercise equipment. For the past several months I've been working with a buddy on building a fitness tracker for indoor climbing. After about a year of climbing ive got my max pullups to 26 , however ive noticed i struggle to complete more than 15 clean pushups. Get a hangboard for home training, it will do wonders for your grip (forearm) strength. Lots of pulling movements are required in climbing, but especially at a beginner level all that movement is going to be higher volume and lower intensity than doing pullups or other traditional pulling exercises, which is worse for building muscle mass. The Steelclimber I tried was nice, smoother and quieter than the Versaclimber I'd say but I don't believe it had adjustment for resistance. I specialize in programming strength plans for ultra runners, alpine climbers and indoor climbers. If you want to get into climbing/mountaineering get the book Freedom of the Hills and start practicing skills. I like having different cardio machines to use because I get bored easily. Any more then that I took a pretty long break from climbing once covid started. It’s not about arm strength, it’s about general fitness. Leaving my chest and triceps very underdeveloped. And better yet, a daily kettlebell routine. Moral of the story is that even if you think your fitness isn't good enough just keep going. Ultimately for me the quantification It's good to see that kind of feedback, I'm used to see "just climb more" type of advice for gym bros-turned-climbers than advice taylored for the former yoga/pilates girl turned climber. As a matter of fact, I plan on doing even more of that for my next Leadville in replacement of my east runs. The best tip I got from another climber/yoga instructor was this: if you’re going to combine traditional gym workouts with your climbing, focus on the areas of the body that don’t get as overworked on the wall. the few times i’ve been, it didn’t feel like a super intense workout, but everyone at the gym looks amazing I try to keep all my gym workouts for leg day and all up body workouts for climbing days. Then a deload week. While learning those skills, get out and just start moving. Are pushups a good exercise to focus on to improve bouldering performance? I currently try to do 5 sets of 10 spread through the day. So you can't get to the bouldering gym this week or between climbing sessions you're at the regular gym I tend to just do normal work outs cycle upper body lower body mixed in with cardio, but what are some peoples recommendations at workouts specific to help improve your climbing that isnt climbing!? I'll start us off with a basic one - Pull ups Mostly opening this up as a discussion for what people believe has advanced their climbing the most in terms of the off-wall climbing elements. Apart from going to a climbing gym and train in order to become a good climber, is there something specific I can do to get shredded, veiny arms without being a true climber? I started by the assumption (my personal one) that climbers do have amazing built arms/forearms. Hike local mountains, head to local climbing gym and start meeting people. But, in lieu of one: cycling can get you in the shape you want for hill climbing. Hello there fellow climbers! I want to combine my climbing training with weight lifting and a user on r/fitness recommended me… A subreddit for the indoor bouldering community. At the gym I've had two routines that I've alternated each time, one for legs, chest and bicep, and the other for back, shoulders, and triceps. That was quite a constructive discussion. I climb on S/T/Th and workout on M/W/F. Kettlebells (being the odd shape that they are) cause you to work all sorts of little muscles you've never used before in your core. I can lead 5. However, I’m already doing 3 multi hour sessions of indoor climbing + 1 day of outside sport climbing a week. Although I do a ton of hill climbing on foot, I've never gotten on a stair machine, so that's certainly (and obviously) not a requirement. Im still new at going to gyms so I lack a ton of fitness knowledge. May 8, 2023 · In Part 1 of this article we discussed some common mistakes that climbers make when weight training (for instance favoring the perceived difficulty of unstable exercises like the TRX over more stabile exercises that actually train recruitment) and the different adaptations that our bodies produce when weight training. Worked great and is a very similar workout to what Leadville was. What’s everyone’s opinions on rock climbing as an alternative to going to the regular gym, or just to a regular workout? It just makes no sense as an exercise and was completely invented for gyms by gyms, to look like they’ve got something for women to work their arms out at the same time as doing cardio. But please correct me if I'm wrong! I was doing the climber yesterday at level 18, for a short 15 min cardio to warm up. 11 trad 5. any tips on how to increase grip strength? Something i can do while im not climbing? thanks My friend and I have recently started indoor rock climbing. I've recently gotten into rock climbing and was wondering if it's an effective way to get a calisthenic workout?… Reddit's rock climbing training community. Hey friends, My names Kyle. Sep 30, 2023 · Part 1: Endurance Is “Fatigue Management” Part 2: The Secret Is Part 3: The Workouts Part 1: Endurance Is “Fatigue Management” It was the early 1990s, and Frank Dusl was making the same transition that many American rock climbers were: He was rebuilding his style of climbing from vertical granite crack climber to overhanging limestone sport climber. Any thoughts on vertical climbers? Apparently LeBron James uses a VersaClimber as part of his workout routine, and while those are hard to find, they seem to not be that different (function-wise) from other vertical climbers like maxi climbers, etc. Versa climber is an incredibly good full body cardio workout. You don’t need a climbing gym, as all exercise variations can be done with regular free weights and your body weight. May 26, 2024 · 10 Climbing-Specific TRX Exercises for Stronger Shoulders and Core This circuit is designed to strengthen injury-prone areas and weak spots in a quick 15 minutes. Jan 25, 2022 · Welcome to Climbing’s yearlong Training Bible. What would you experienced climbers recommend as a good fitness plan? Since I live in NYC, most of my training will have to happen at a gym. Hey guys. Plus, a solid core helps prevent injury. Last year and a half its been about 3 hours a session 3 times a week. I just started a job at a new company and they have a very small bare bones gym in the building. Hammer curls: stealing from Drew on Looks like a more affordable version of a VersaClimber. I tended to volumize throughout the month, starting with 3 sets, add a set each week. I’ve read the FAQ and the wiki section, and I've created a workout program that I want to share. Is the Lattice Training Plan worth it? I’ve been climbing for 5 years and love it. I rock climb as one my only forms of exercise, except for dips and pushups to train pushing mechanisms. I lift 3x/week and climb 2x/week. My main tokens for the debate on what seem most useful: Weighted pullups: use a lot of the upper body muscle groups, seem pretty effective but less so at any locking positional type of climbing specific movements. Hi guys, basically been bouldering coming up to a year now and want to make my training a bit more climbing specific. However, currently I am in horrific shape. ) They also aren’t really that great at determining your workload outside of cardio. I lost interest in running in spring of 2020 and haven't run since. It’ll be my main focus/goal for this outdoor season. To me, these exercises feel hard but they’re more like a core endurance kind of workout which I don’t know to be beneficial for climbing or not. Personally I’m an ultra runner, alpine soloist and do a lot of bouldering. If you want to compliment the look maybe a gym session for chest and legs a week would help (and also help train antagonist muscles for climbing) Exercises: barbell squats, split squats, assisted pistol squats, regular pistol squats Minimalist routine (three times per week): warmup 3x8-12s max hangs, half-crimp 3x8-12s max hangs, 3 finger drag 3x4-6 exercise for vertical pull strength 3x5-8 antagonist exercise (dip variant or pushup variant or pike pushup variant) 3x8-12 core exercise 59 votes, 26 comments. Also let me know if there are any other decent pushing based bodyweight exercises im unaware of! Hi all, I recently got into bouldering and I'm having lots of fun! But the thing that holds me back from this is my fingers and forearm gets tired too fast. I've been bouldering solidly for about 3 years. but sport climbs can take between 5 minutes and (if you're a slow climber like me) 20+ minutes. Jun 27, 2022 · Climbing requires good cardio, strength, and endurance. Each workout takes like 20 minutes since you are supersetting or just doing one exercise. These are unfortunately not common in gyms in USA last I checked; I first used a VersaClimber in a hotel workout room in London years ago. May 9, 2025 · The best vertical climbers offer an efficient, total body workout for people of all fitness levels. (and they are particularly bad at bouldering. Im sure there are climbing specific programs out there, but unless youre a competitive climber Id recommend just hitting a full body workout. Before this I was underweight with zero muscle mass. I've also heard one of the cheap $200 type ones on Amazon is decent for the cardio impact but I find that harder to believe. A good gym routine to help climbing? Hi! I've been working out at the gym for about a year, and started climbing this summer. A subreddit devoted to working out at home. Wondering how much I should run, how often I should work out vs climb, and how your workouts break down. If you have the money and space I would say go for it. Especially since if you do it after climbing you are already warm and don't have to warm up much. Plus I want to dip my toes in some lead climbing this season. They have both hip and leg flexibilty (30 min) and upper body mobility (25 min). As a fitness regime, I feel like rock climbing doesn't make me lose weight or get ripped. This also seems to be the mantra that my more experienced climbing buddies follow. I went to an indoor gym with friends yesterday for my first time climbing. Learn about gear, nutrition, hangboarding, on-the-wall workouts, and more! The human body as a climbing "machine" is a complicated thing, because it's really a sport that combines problem solving, strength, stamina, movement, etc. However, rock climbing very much makes me want to lose weight and get ripped. If your goal is strictly to build muscle mass, no, rock climbing is not a good compliment. If you check out BJ Gaddour's Youtube page, theres a ton of short and efficient dumbbell and bodyweight workouts that will hit just about everything but still leave you fresh enough to climb again the next day or the day after. What are some exercises you do that strengthen your core for climbing? Climbing will give you toned arms and a really nice back. I really don't know what I'm doing, so if anyone has immediately obvious feedback or resources, I would be very appreciative. I usually mix 2 bouldering sessions a week with gym workouts in between, but wanting to know best sort of workouts that will compliment climbing. Most of my anticipated outdoor projects this year are at least double that length. Hi all! I’ve been climbing for 2 years now and I just started outdoor rope climbing (woohoo!). I normally do full body at the gym, but I was thinking of going rock climbing along with working out at the gym there. Today I brought clothes with me to go to the gym for the first time! :) When I scoped out the gym, I saw two things I was interested in - a stair climber and a treadmill. I'm primarily a boulderer, but lately I've been trying to round out my fitness by doing a full body workout routine on non-climbing days. There were so few steep routes at A group for all of our Echelon fitness bugs, home gym rats, and cycle fanatics! Talk, swap advice, trade pics, motivation and gather for community challenges!. I started with the original and loved the workout so much that I spent the money to get the good machine to replace the cheap entry level model within a week. In real rock climbing, you aren't putting as mush weight on your grip muscles as you are when you are hanging there on the hangboard. I ended up with falling in love with rock climbing and have been climbing ever since. Then fit the overall training volume by adjusting the number of exercises and sets per exercise within your weekly training volume so you still recover for climbing. And I wonder if I get enough of a core workout just climbing on more overhung terrain? I also do quite a bit of bar core so I don’t know if it really makes a difference to add floor core to the mix. Details: I'm 5'10, around 160lbs. Hey y'all. I've gained probably 5 lbs. Not really sport specific to technical climbing, but good for general fitness (especially cardio and endurance) for those days you just can't get out to go mountaineering. e. Like television-commercial ready fit. What are some great core workout exercises to improve climbing? My own list and workouts inside I run a core class at my local gym every week and it's a blast, i'm hoping to get some more great ideas from you all as well as share some of mine. Stairs will jack your HR up really quick. I specialize in building strength and conditioning programs for endurance/mountain athletes and just wanted to drop a note to introduce myself. You are more winded by the stair climber because it is more of a natural movement, akin to climbing a mountain. Its quite possibly the best exercise motivator i have ever had. And yes we are scared of falling. Training Exercises for Rock Climbing and Bouldering Keep the following in mind as you train: Make the exercises fit your body, not the other way around. Granted, my climbing gym has a full gym with weights and stuff. Dedicated to increasing all our knowledge about how to better improve at our sport. A typical session at the gym for me is boulder then lead climb then finish out on lapping the hands, thin hands, and finger cracks. It was amazing, but I noticed that everybody was extremely fit. Here are our top picks. We would like to show you a description here but the site won’t allow us. I’ve always trained opposing muscles to prevent injury, and I’ve recently found this subreddit. No fitness tracker is good at tracking climbing. I really like the exercise and i was wondering in what way chin up were better then climbing rope. It was pretty surprising and intimidating for a 280 lb (127 kg) guy. You finish your climbing then bust out some pushups, pullups and abs exercises. Try to do about 30 minutes of cardio activities two to three times a week in addition to climbing time. I'm very well aware that my own laziness when it comes to indoor workouts one day could very well break my neck (quite literally), especially with me getting older. Unless I literally live in the gym I don’t see how I can balance both getting better at technical climbing and also squeezing in the necessary strength and cardio training for alpinism… For your stair climbing, walking, and overpronation needs, I'd recommend checking out cross-training shoes from brands like ASICS, Brooks, Nike, or Saucony. Feb 8, 2022 · Complete beginner's guide to bouldering training. Really, it's like a dance up the wall. V7 climber. my hands hurting is limiting factor in how long I can climb and I’m working on a fear of heights while climbing. From all the climbing I have gained so much strength and muscle in my legs, shoulders, back, and biceps. The home of Climbing on reddit. I go to the gym or outside 4-5 days a week and simply climb. By and large the my experience is the I lift 3x/week and climb 2x/week. What are your favorite gym exercises specifically for mountaineering? Some of the ones I know are: Stairmasters Lunges Squats Bench presses (normal, incline, decline) Squats Sit-ups and crunches Calf-raises Edit: Thank you for all your responses. If your forearms are the #1 point of failure for you when you’re climbing, think of your climbing session as an extended rep/set scheme like you were weightlifting. The best workout routine for rock climbing is rock climbing a lot, but I know what you mean about schedule getting in the way. 33 votes, 29 comments. I am considering getting one now that you got me thinking about it. Legs get worked out whenever I lift and run, upper body gets worked out when I climb and lift. The exercises you do should also be more focused on skills that you are lacking rather then just building more upper body strength. Typically a warm up followed by limit bouldering on climbs featuring crimps, wall angle varies. What is the more intense the climber or the treadmill? A subreddit to discuss exercise and sport science, plus the content in the Stronger By Science media empire. In Part II, I provide a simple strength training protocol, with variations I'm curious on if you guys workout specific muscles to help with your climbing skills :0 like specific shoulder/back workouts? I don't go to the regular gym currently but was thinking of starting! Share Add a Comment Sort by: Best Open comment sort options allosaurusfromsd • As for the rest the first Leg Fitness gym is really awkward for a few reasons. 1. I own a Versaclimber SM and also tried out the Steelclimber at a local gym before I bought. Honestly core workouts help the most for me. It seems like you get a pretty good full body workout by climbing, but on the other hand there aren't a lot of direct push exercises. Rock climbing wont make you huge but it will greatly tone your upper body. My climbing gym only has 24ft top rope/autobelay walls. Found some success with using a weight vest while climbing, it gets the heart pumping but not true aerobic fitness. 12 sport and V5/6 bouldering. Whether it's biking or working on a gym climbing machine, choose an activity you enjoy. Reddit's rock climbing training community. All I have at home is a kettlebell, a dumbbell, and a hangbaord and feel it is generally enough to supplement the climbing gym. Reply reply upvotes upvotes Hey Y'all, tl;dr; we're working on a fitness tracker specifically for indoor climbers and we'd love your thoughts. From advice on which gym to visit to videos of world cup IFSC climbers, you can find it all here. Is this super-fitness just a side effect of climbing or do people work out to improve their climbing? Oct 18, 2024 · Strength Training Program for Climbers This is a strength training program for intermediate-level climbers who want to get stronger to help improve climbing performance. If you are going a running program that is designed for improving fitness, be careful about adding in stair climbing as an additional workout. 1M subscribers in the homegym community. The goal is to automatically log each climb attempted, flashed, sent, etc. I felt i was doing a very similar movement, but recruiting a lot more muscle. Here are some of the best workouts for climbers and boulderers. I’ve worked full time as a sports performance coach for endurance and mountain athletes for the last 17 years. I have about 10 months to prepare, so plenty of time to get my butt in shape. I do lower body on the same days I climb and I do one upper body workout/week. You haven't actually unlocked Mountain Climbers so you've never done them before, and you do so many more Mountain Climbers in the fitness gyms than you do in battles at comparative difficulties. Haven’t actually tried their stretching routine, kind off do the stretches I feel necessary and a couple of standard ones I always do. Progression is adding weight or sets. from climbing and dropped bf% so I definitely look better, but most importantly feel better. Each exercise mimics an aspect of fitness that’s integral to climbing. Now, I know that the gym will have more of an effect on muscle building, but I was wondering if there are any climbers on this sub that could shed light on this question? I followed a 6 week training program and improved my route climbing and bouldering - here’s my results and review i’m still pretty new at climbing and honestly can’t do much. Choose basic exercises for the muscle groups or movement patterns you want to train and then choose the rep range and intensity according to your goals. Honestly, I've had enough energy and strenght left to do an entire workout afterwards. Strength training is These will help enormously for overall fitness and explosive power. Start with an easy boulder (s) and get some basic tension and blood through the system, take a couple minute break, then begin the workout. My knuckles have gotten pretty burly, though. I've been climbing 1-2x times a week and still focussing on my calisthenics training. I split my climbing up into four days, each day focusing on different energy systems as follows: Fingers/strength - Focus on climbing on small, crimpy holds, followed by max hangs when I get home. To that end, I am more motivated to eat a little better, do some cardio and yoga, and do strength training than I would otherwise be. Apr 25, 2023 · "The Climbing Doctor" provides ten science-backed exercises to become the most powerful boulderer of your life. I used the climber and the treadmill at 5/10/15% workouts to prepare for Leadville since I don’t have hills to run in my area. I started playing ultimate frisbee in addition to rock climbing. You can use the lattice app - Crimpd - for a bunch of workouts. ASICS Gel-Kayano and Brooks Adrenaline GTS/Ghost are great for overpronation. What are some of the muscle groups I need to target the and the best exercises for them? Jan 1, 2024 · Most climbing gyms have a weight room. 4M subscribers in the climbing community. Body tension, keeping your feet on, moving efficiently, toeing-in on overhangs—it all revolves around the core. Any more then that Reddit's rock climbing training community. Anything related to indoor (and outdoor) goes. Hows that too much volume, dude could go to the gym 6 days a week climbing only two days, as long as he has the time to kill and enjoys working out. And I really mean underdeveloped. in the gym so that we can focus on climbing and less on data entry. I am running the beginner program and i am capable of doing 8 chin ups. I just got back into my climbing and it’s seems like I have retained all the muscle memory and skills I had from years of bouldering, but im lacking the strength needed to complete my projects. Jun 9, 2022 · This concept has led to the development of the most-used training exercises for our sport, including the hangboard, campus board, and 4×4 workouts. Climbers can benefit by learning a few core weight and bar exercises. light weight many repetitions etc) I have trained Calisthenics in the past also to note so pull up variations and dips etc are How to get started with climbing training as a beginner to fitness? Any time I google "beginner strength training for climbing" or other variations, I only ever find the "don't hangboard as a beginner" or "wait until you do v4-5s before considering strength training" answers. My gym just got a climbing rope which i tried today. I have been rock climbing for a little over 3 years now. How much of a workout do you get rock climbing? Is it a full body workout? If not, what other exercises can I use to supplement the muscles I am not working? How long at the gym, and how many times per week, would make for a good workout? Should I just focus on doing the bouldering routes, or are there better alternatives for getting in shape? A Rock Climbers Bodyweight Routine Hey long lucker first time poster. Starting next workout i am thinking alternating between chin up and rope climbing or even Your history and goals I've always focused on cardio as my exercise of choice. You’ve probably heard a core-strength evangelist preach the benefits before, and you’ve probably been pointed toward endless crunches or even expensive programs like Pilates, TRX, or I started climbing when I weight 270 lbs could hardly run 2 miles, and could hardly take a v1. Climbers of Reddit, what is your workout routine? I'm a beginning climber (working on V3s) and looking to get a good routine going. I guess I have two goals: become better at climbing and be "health" and have a "healthy" amound of strength (whatever that is). 4 months later im 235, climbing v3s and v4s. By doing "dead hangs" you're essentially training your grip muscles to do the climbing equivalent of a sprint. (I.