Rock Climbing and Strength Training...

[SunDevil7]

I began rock climbing not long ago. I have noticed some arm and core strength along with a little bit of fat shredding. I really want to gain a little more size, though.
Can anyone suggest a simple strength training program to split my rock climbing days? I rock climb twice a week, and I used to lift on a 4 day split.

Thanks!

[PerfectCreature]

If you look online, you can see plenty of exercising that are rock climbing oriented. I know that our rockcliming wall has a piece of rock that is bolted to the wall, and it has several exercises that a person can do that will help them rockclime.
do you have a rockclimbing specialist?
Our gym has an individual who has been doing it for nearly 30 years. Perhaps you have someone of the same caliber?
Is your goal to get better at rock climing, or just to get in better shape?

[ironwill2008]

I began rock climbing not long ago. I have noticed some arm and core strength along with a little bit of fat shredding. I really want to gain a little more size, though.
Can anyone suggest a simple strength training program to split my rock climbing days? I rock climb twice a week, and I used to lift on a 4 day split.

Thanks!

Any of the basic beginner strength programs would be ideal, IMO. Starting Strength comes to mind:


*Farley's SS Thread: http://forum.bodybuilding.com/showth...hp?t=131379243



You might want to consider adding in some specific grip work; I'd suggest a forum search in the 'powerlifting' forum for details.

[SunDevil7]

If you look online, you can see plenty of exercising that are rock climbing oriented. I know that our rockcliming wall has a piece of rock that is bolted to the wall, and it has several exercises that a person can do that will help them rockclime.
do you have a rockclimbing specialist?
Our gym has an individual who has been doing it for nearly 30 years. Perhaps you have someone of the same caliber?
Is your goal to get better at rock climing, or just to get in better shape?

I really want to build endurance, and more upper body strength. I just also enjoy lifting heavy and don't want to lose mass while climbing. Trying to balance my overall fitness.

[SunDevil7]

Any of the basic beginner strength programs would be ideal, IMO. Starting Strength comes to mind:



You might want to consider adding in some specific grip work; I'd suggest a forum search in the 'powerlifting' forum for details.

Thanks for the feedback, I'll go through your link. I was also thinking about tailoring my climbing days in my workout as either an "OFF" day or possibly in my Back and Bicep days... good idea?

[Joe513]

I really want to build endurance, and more upper body strength. I just also enjoy lifting heavy and don't want to lose mass while climbing. Trying to balance my overall fitness.

Just do starting strength.. Up the calories and protein intake...

i don't do starting strength, but if i lifted weights i would. (i do sandbag training and weighted calisthenics).

[Joe513]

Thanks for the feedback, I'll go through your link. I was also thinking about tailoring my climbing days in my workout as either an "OFF" day or possibly in my Back and Bicep days... good idea?

i was lifting 3 days a week and using my heavy bag and doing ab work on the other days. I got really beat doing that, my shoulders where sore, i was making gains but they started to slow after a while. Maybe lift heavy 2 a week, and do a lighter day followed by climbing the same day. Or something like that. I was also doing it on a cut, so maybe if i was eating more i wouldn't of gotten so tired after a few months of doing it. My gains are much quicker now i that i use the bag on Saturdays only now. I know heavy bags and climbing are different, but i'm just letting you know what happened to me.

[ironwill2008]

Thanks for the feedback, I'll go through your link. I was also thinking about tailoring my climbing days in my workout as either an "OFF" day or possibly in my Back and Bicep days... good idea?

You'd probably do better to climb on days when you don't weight train, but this is JMO. Try it a couple of different ways, and see what you feel works best for you. Eventually, you'll find a groove.

[Hologen]

Well if you look at all your muscles as primarily either pulling or pushing muscles, then you can draw a picture. In rock climbing you are pushing with your legs, and pulling with your arms, 99% of the time. You might occasionally use your triceps to push yourself up at certain times, but it's mostly your biceps and backs helping to steady and pull yourself while the legs do the major work.

So isolate the muscles you are not working, and you can focus on them later. Like your deltoids, and you will definitely be using your abs but they can probably take another beating, as well as your calves.

[SunDevil7]

Well if you look at all your muscles as primarily either pulling or pushing muscles, then you can draw a picture. In rock climbing you are pushing with your legs, and pulling with your arms, 99% of the time. You might occasionally use your triceps to push yourself up at certain times, but it's mostly your biceps and backs helping to steady and pull yourself while the legs do the major work.

So isolate the muscles you are not working, and you can focus on them later. Like your deltoids, and you will definitely be using your abs but they can probably take another beating, as well as your calves.

I love my leg days, so yes, I will definitely continue with squats and calf raises (I interchange front to back squats to balance quads, hams, and glutes). I do more pushups than bench, but I would like to bench more for chest size. I usually incorporate my pushup workouts with pull-ups and planks all as a circuit. Mainly, I'm trying to figure out a lifting regimen that won't impede my climbing endurance, but still help build a little more size. Btw, I'm 5'9 172 lbs with about 12% BF... I want to work my way up to 168 - 170 lbs lean.

[Hologen]

Do you do dumbell flies with your chest routine? You could definitely do that without interrupting your climbing, because that's a motion you will never do while climbing. You can also do the flies/press incline or decline to further isolate muscles and focus on your chest.

Btw one of my main focuses for getting in shape and lifting is to start rock climbing again. I haven't been since high school, and I miss it. I recall it being the most strenuous activity I've ever done, so I want to shape up first so I can enjoy it more!

[davisj3537]

I've recently started rock climbing and love it. Coming from powerlifting I have good grip strength, but that doesn't help much with rock climbing. The majority of grip you need is endurance. Climbing 2xweek you'll have that in about 6-8 weeks. Like already stated get on a basic beginner program and eat more. You certainly need to be doing pull ups in your routine.