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desertwanderer81
Sep 20, 2012, 7:57 AM
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Registered: Sep 5, 2007
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So about 2 months ago I decided to try my first yoga class. I was amazed to find how much improvement in my climbing there was. In addition, I have found I am much less likely to be injured.
Can anyone recommend specific weight routines which may be complementary to a vinyasa type style? Specifically, I would love to know specific exercises which work muscle groups that yoga and climbing ignore. Ideally I would like to combine gym bouldering with free weight breaks.
I don't really care if it builds useless muscle mass or doesn't particularly help my climbing, I just want a balanced body which doesn't get injured as easily. Plus I plain enjoy working out parts of my body which don't typically get attention!
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viciousheart
Sep 20, 2012, 1:55 PM
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As a fellow climber who utilizes a variety of Yoga styles to condition for climbing, I recommend considering the importance of your breath in relation to your desire to strengthen the body. Nearly 80 % of my strength training comes from two to three classes a week. As you are working explicitly with your body weight and gravity, much like climbing, lengthy extension in poses offers comparable results to moderate weight training. Furthermore, any practice will stabilize your core muscles significantly. This plays such an important role in trusting your body’s balance while on routes.
Yoga doesn't necessarily "ignore" any particular muscle group. Rather, it's major purpose serves to make you aware of every muscle group. Your breath is the catalyst and when focused allows you to target multiple areas of your body while holding pose. (For example; In a simple forward bend your stretch should range from the tip of your fingers, along your forearms/triceps, into your back, through your spine and hips, down though major leg categories and into your ankles/arches.) The act of rhythmic breathing oxygenates blood and tissues throughout the body; thus, allows your extensions to range further and inherently strengthens limbs, muscle, ligaments, spine and core.
Vinyasa classes or any "flow" style model (Moksha, Bikram etc..) practiced in a heated room could provide added benefits. I find the range and quality of my practice is improved in this setting.
Some other recommendations:
Swimming on recovery days. A weightless environment gives a total body cardiovascular workout.
Rowing machines, when used correctly, are unparalleled for targeting forearms, triceps, biceps, deltoids, lats, wrist and axilla muscle group.
Squatting on balance boards or climbing stairs while using kettle bells/medicine ball also offers a unique challenge. (Functional fitness routines could offer the challenge you’re looking for.)
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Wade308
Sep 20, 2012, 2:18 PM
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Registered: Aug 22, 2012
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Deadlifts, squats, lunges, kettle bell swings, dumbbell rows, flys and presses.
I'm a big fan of bodyweight exercises. Do some burpees, heavy bag training and anything involving jumping for cardio and endurance. Pull-ups, push-ups, planks, sit-ups, etc.
Start slow and light on the weights and concentrate on your form. Always think: Back straight, shoulders to the back and head up, for most exercises. If you feel your form getting sloppy, stop so you don't jack yourself up.
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csiebsen
Sep 26, 2012, 9:55 AM
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Registered: Apr 29, 2012
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desertwanderer81 wrote: I don't really care if it builds useless muscle mass or doesn't particularly help my climbing, I just want a balanced body which doesn't get injured as easily. Plus I plain enjoy working out parts of my body which don't typically get attention!
You might try looking into P90x. It's pretty thorough about hitting all the body muscles and has a good cardio / strength balance. I also appreciate the convenience in just poping in a DVD and using a set of dumbbells. There is a yoga component but you would probably skip that since you already do yoga.
One caution is to not over do it. Listen to your body, the program is pretty intense so you want to avoid injury.
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