Rock Climbing

Rock climbing takes participants up rock faces by negotiating a series of sections, called pitches. By nature, the setting is often stunning and offers breathtaking views. Outings can last from sunrise to sunset, or can be as short as one quick pitch. The sport is a unique and challenging outdoor activity because it requires strength, flexibility, and problem solving to successfully negotiate up rock pitches. Indoor rock climbing shares similar fitness demands, and can be done where weather is not a factor.

Successful climbing requires an availability of considerable strength in an array of body positions and joint angles. Legs may push or hook and pull, while the upper body pulls, pushes, and maintains grip of the holds.

When designing your program for rock climbing, your trainer will emphasize on climbing specific strength exercises, anaerobic conditioning, core and flexibility to complement training exercises that can be done in an indoor climbing gym. Exercises such as hand grip exercises and pull ups, weight assisted pull ups, or negative pull ups to greatly improve climbing performance and will be exercises of choice. As you progress in your training, power exercises will be introduced where a strong anaerobic conditioning will be of prime importance.

A sound training program would not be complete without a strong aerobic component. Your trainer will guide you through a comprehensive cardiovascular training prescription eliminating guess work such as intensity and duration. You will be encouraged to perform drills such as spending ten minutes at the climbing gym going up and down climbing a pitch that is two grades below the highest you can complete to improve muscular endurance.

Serious outdoor climbers should periodize their training program beginning in the fall to attain optimal fitness for the following summer climbing season. Remember to always make safety a priority by taking appropriate technical courses as you advance to different types of climbing.