Weight training advice for climbers

  • Posted by a hidden member.
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    Sep 07, 2011 1:42 PM GMT
    Hey, I've been climbing for a little while now, but I've recently started doing it a lot more. I haven't been lifting as much because of it. I'm worried about overworking the muscles. Does anyone have some advice for a good program that includes regular and pretty intense climbing, weight training, and cardio?

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    Sep 07, 2011 1:59 PM GMT
    From the climbers I know weak spots are usually a little hamstrings and chest, but it depends on experience and type of climbs they prefer to do.

    If you do A LOT of climbing, ie, 2 to 3 times a week and they are moderate to high intensity climbs require of lot of strength, then find your weakness, I'm willing to bet you might need to focus on your chest, hamstrings and probably a little core work will be needed.

    Really though you haven't given us nearly enough information.

    What are your goals? what king of climbing? how often? how long have you been climbing? how long have you been lifting weights?
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    Sep 07, 2011 2:24 PM GMT
    My goal right now is more endurance, but I'd like to keep gaining strength. Size isn't important to me. I'd also like to increase flexibility. I'm at a bouldering gym most of the time, but on the weekends I either sport climb or top rope with people. I've been climbing for about six months, but only the past month have I really been climbing regularly. I've lifted weights on and off now for five years. I've only been going moderately (1-3 times a week) for the past six months. So, I'm looking for something to not just get me back in the shape I was six months ago, but also, increase my intensity for strength and endurance.
  • Latenight30

    Posts: 1525

    Sep 07, 2011 3:22 PM GMT
    a good point about weightlifting and climbing, I am a long time lifter and now getting into climbing also, muscle weights more than fat. Find that balance is what is important. You don't want to be 215lbs trying to arch up to a hold. Lots of forearm, shoulders and back.
    One thing the gym I goes to offers is Yoga. Not a huge fan of yoga, I did it a couple times and it made a difference when I continued to climb that day. Go for reps over weight, keep the muscles strong and endurance, but not huge.
    Climb on!
  • bad_wolf

    Posts: 1002

    Sep 07, 2011 3:22 PM GMT
    5 x 5 ?
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    Sep 07, 2011 11:33 PM GMT
    Your going to want strength training and lots of it, so low reps I'd stick around the 6 reps mark as a maximum.

    Lots of compound lifts (squats, deads, bench, rows, pullups) and lots of core work is important.

    I'm kinda on the fence of you needing to do endurance work since 1 your still kinda new to climbing and 3, your climbing regularly (although regularly could be once a week) and they alone will work on the endurance.

    So for getting your workouts right, full body 3 times a week, all strength training and do cardio.

    Always stretch after your workout, especially since you mentioned you need to become more flexible, yoga is great for flexibility and core stability if you find an instructor who is good with working the core.

    Above all though you want to keep it simple, as simple as possible, compound lifts, the only thing I'd recommend focusing on is your grip strength because your going to really need it and that will be the major contributing factor to your climbs.

    The guy above me posted the 5x5, it's not a bad workout to look at if you want a simple full body workout.