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The Benefits of Cross-Training for Climbers
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enigma


Jan 30, 2011, 3:25 PM
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The Benefits of Cross-Training for Climbers
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When I'm not climbing outdoors or indoors,
I run, bicycle, use the rowing machine as well as do pushups, situps,pullups and various overall cross-training.
Its helps with endurance and strength. What types of cross-training do you do? Do you feel it benefits your climbing ?


jbro_135


Jan 30, 2011, 8:21 PM
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Re: [enigma] The Benefits of Cross-Training for Climbers [In reply to]
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The best training for climbing is sport-specific. Trolling RC.com all day probably doesn't qualify, maybe you should hit the hangboard


enigma


Jan 31, 2011, 12:15 AM
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Re: [jbro_135] The Benefits of Cross-Training for Climbers [In reply to]
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jbro_135 wrote:
The best training for climbing is sport-specific. Trolling RC.com all day probably doesn't qualify, maybe you should hit the hangboard

Of course climbing is the best for training to get better at climbing. With that being said. Cross-training including running up hills, bicycle riding as well as pushups and pullups strengthens muscles use in climbing. Yoga helps with flexibility, and there are many other athletic that have a positive impact.

If for whatever reason someone is not able to climb indoors or outdoors , Instead of just sitting in front of a a computer or doing something active has a more positive impact.
I climb outside as much as possible and indoors when its night or raining. When I can"t do either I believe there are are other endurance and strengthening activities that help. Most climbers I know cross-train by running, cycling and strength training on off days .


ceebo


Jan 31, 2011, 5:50 AM
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Re: [enigma] The Benefits of Cross-Training for Climbers [In reply to]
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But you can do most of what you suggest after every session to maximise training. And then do deadhangs on days you cant make it to gym, with 1 or 2 days rest if you think you need it.

A day of rest imo is a day of rest, not a day of pushups and bike riding.


(This post was edited by ceebo on Jan 31, 2011, 5:52 AM)


Lbrombach


Jan 31, 2011, 6:20 AM
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Re: [enigma] The Benefits of Cross-Training for Climbers [In reply to]
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Just like any other sport that I can think of, some muscles get used more than others while climbing. Cross training the antagonists and other less-used muscles helps to reduce the likelyhood of injury and just makes your body more-useful overall.

I run, elliptical, weight train, snowboard - anything active almost every day..even group fitness classes at my gym. Those are useful because I can't get lazy and neglect certain body parts... and because they're full of girls.

Cross training definitely benefits my climbing...some more than others. Core workouts helps my balance and stability on the wall, resistance training for my legs helps me pull off balancy, high-step, one-legged squats on the wall. Running, ellipticalling, and really everything etc helps me haul a pack a long or difficult approach without being drained when I get to the crag.

Don't forget the psychological benefits either - All of the above keep me looking good, which makes it easier to get girls to climb with me, which makes me want to climb more and harder so I don't look like a wuss.


enigma


Jan 31, 2011, 11:14 PM
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Re: [Lbrombach] The Benefits of Cross-Training for Climbers [In reply to]
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Lbrombach wrote:
Just like any other sport that I can think of, some muscles get used more than others while climbing. Cross training the antagonists and other less-used muscles helps to reduce the likelyhood of injury and just makes your body more-useful overall.

I run, elliptical, weight train, snowboard - anything active almost every day..even group fitness classes at my gym. Those are useful because I can't get lazy and neglect certain body parts... and because they're full of girls.

Cross training definitely benefits my climbing...some more than others. Core workouts helps my balance and stability on the wall, resistance training for my legs helps me pull off balancy, high-step, one-legged squats on the wall. Running, ellipticalling, and really everything etc helps me haul a pack a long or difficult approach without being drained when I get to the crag.

Don't forget the psychological benefits either - All of the above keep me looking good, which makes it easier to get girls to climb with me, which makes me want to climb more and harder so I don't look like a wuss.

Its so true, I've met these climbers that after climbing outside for a day say they don't have enough endurance.
Of course its best to climb outside, but its not always possible, indoors is next best, but cross training can help alot as well.


enigma


May 8, 2011, 8:36 AM
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Lbrombach wrote:
Just like any other sport that I can think of, some muscles get used more than others while climbing. Cross training the antagonists and other less-used muscles helps to reduce the likelyhood of injury and just makes your body more-useful overall.

I run, elliptical, weight train, snowboard - anything active almost every day..even group fitness classes at my gym. Those are useful because I can't get lazy and neglect certain body parts... and because they're full of girls.

Cross training definitely benefits my climbing...some more than others. Core workouts helps my balance and stability on the wall, resistance training for my legs helps me pull off balancy, high-step, one-legged squats on the wall. Running, ellipticalling, and really everything etc helps me haul a pack a long or difficult approach without being drained when I get to the crag.

Don't forget the psychological benefits either - All of the above keep me looking good, which makes it easier to get girls to climb with me, which makes me want to climb more and harder so I don't look like a wuss.

Does anyone think that Cross-Fit Gym helps their climbing? Seems like climbers are now going for training there


hafilax


May 8, 2011, 1:48 PM
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Re: [enigma] The Benefits of Cross-Training for Climbers [In reply to]
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enigma wrote:
Lbrombach wrote:
Just like any other sport that I can think of, some muscles get used more than others while climbing. Cross training the antagonists and other less-used muscles helps to reduce the likelyhood of injury and just makes your body more-useful overall.

I run, elliptical, weight train, snowboard - anything active almost every day..even group fitness classes at my gym. Those are useful because I can't get lazy and neglect certain body parts... and because they're full of girls.

Cross training definitely benefits my climbing...some more than others. Core workouts helps my balance and stability on the wall, resistance training for my legs helps me pull off balancy, high-step, one-legged squats on the wall. Running, ellipticalling, and really everything etc helps me haul a pack a long or difficult approach without being drained when I get to the crag.

Don't forget the psychological benefits either - All of the above keep me looking good, which makes it easier to get girls to climb with me, which makes me want to climb more and harder so I don't look like a wuss.

Does anyone think that Cross-Fit Gym helps their climbing? Seems like climbers are now going for training there
I'll tell you in a few months. I've been doing crossfit for a year and haven't climbed all winter.


rhythm164


May 8, 2011, 3:10 PM
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Re: [enigma] The Benefits of Cross-Training for Climbers [In reply to]
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aside from climbing specific training (targeting specific muscle groups with specific exercises, campus work, core work, and the like), I found that hitting the road bike made a huge difference. Jumped 2 grades in a pretty short time. Food for thought.

As far as crossfit goes, I have a buddy that runs a gym and he got me to train with him a little bit. Aside from wanting to barf, I felt like it actually had a negative effect on my climbing because I was beat from the crossfit workouts and couldn't rally enough stamina/endurance to work projects. I could see it being effective if you were taking a break from climbing and could focus on crossfit. you would likely come back stronger.


(This post was edited by rhythm164 on May 8, 2011, 3:14 PM)


puravida9539


May 8, 2011, 5:27 PM
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Re: [rhythm164] The Benefits of Cross-Training for Climbers [In reply to]
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Probably also depends on where your weaknesses are. If your weakness is technique, then cross training may not benefit a huge amount. However, if you are getting gassed and tired halfway up a wall then some cardio may really help you.

That being said, and as previously stated, cross training can help you prepare other muscles that will help prevent injury.


spikeddem


May 8, 2011, 6:01 PM
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Re: [rhythm164] The Benefits of Cross-Training for Climbers [In reply to]
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rhythm164 wrote:
aside from climbing specific training (targeting specific muscle groups with specific exercises, campus work, core work, and the like)

Just to clarify, this is not climbing-specific training.


Zman36


May 9, 2011, 10:04 PM
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Yeah I believe cross training helps a lot. I'm in the military and do a lot of cardio with running and combatives, which really works my core. I have seen a definite improvement in the deficulties of routes i've been able to handle after really buckling down on my "non-climbing" specific workouts. Pretty much just Hitting the gym with muscle confusion routines. makes me feel overall more fit and able to tackle the routes.


jt512


May 9, 2011, 10:33 PM
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Zman36 wrote:
Yeah I believe cross training helps a lot. I'm in the military and do a lot of cardio with running and combatives, which really works my core. I have seen a definite improvement in the deficulties of routes i've been able to handle after really buckling down on my "non-climbing" specific workouts. Pretty much just Hitting the gym with muscle confusion routines. makes me feel overall more fit and able to tackle the routes.

So you're up to what now, 5.7?

Jay


guangzhou


May 9, 2011, 11:53 PM
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Zman36 wrote:
Yeah I believe cross training helps a lot. I'm in the military and do a lot of cardio with running and combatives, which really works my core. I have seen a definite improvement in the deficulties of routes i've been able to handle after really buckling down on my "non-climbing" specific workouts. Pretty much just Hitting the gym with muscle confusion routines. makes me feel overall more fit and able to tackle the routes.

Thanks for serving.


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