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8-Week Rock Climbing Training Program — Part 2

This is the second part of an 8-Week Basic Rock Climbing Training Program from Chicks Climbing and Skiing. ~MC

I’ve said before that climbing technique is more important than strength.

Still, I encourage you to get stronger.

Strength and training brings more than how much a pull-up, or 10 pull-ups for that matter, will help your climbing.

Training and getting stronger gives you CONFIDENCE.

Pushing through a hard workout will make both your body AND your mind stronger. Working out teaches you about commitment. It gives you a better understanding of how to move the temporary and subjective threshold of discomfort.

These changes create a positive feedback loop that spins off as increased calm and focus—particularly useful climbing skills!

Continue to follow the weekly schedule outlined in Part I as closely as your schedule allows. But only strength train after climbing, or on a completely different day. This way you will be fresh for climbing.

Chicks climbing & Skiing Basic Rock Climbing Training

Carolyn Parker climbing the Great Escape, Sandias, New Mexico.

Climbing Skills to Practice on Climbing Days

Reading and remembering:

  • Before you climb a route try to “read” the hand and foot sequences from the ground. This same practice transfers to outside climbing.
  • Remembering the moves on a climb is also a skill. As you do a harder route, try and remember how you climbed it so the next time you do it, you’ll climb it more efficiently. Efficiency brings success on more difficult routes
  • Remember to have fun!

Replace the Strength Training part of the workout with the following:

Basic Strength Training Workout (2nd 4 Weeks)

Warm-up

5 – 10 minutes of light aerobic work, indoor rower, jump rope, bike.

Then:

2 x
8 x Shoulder openers
5 x Push-ups
8 x Supermans on floor
2 x 30 secs dumbbell push-press/30 secs overhead-hold
8 x Good mornings

Then:

5 x
3 x Single-Leg, Straight-Leg Deadlift
10 x Toes to Bar (If 10 is too many, begin with the number you can complete.)

Continue reading,  8-Week Rock Climbing Training Program — Part 2 from Chicks Climbing & Skiing here .

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