Been thinking of a new sport and discovered a love for climbing? Yet at the same time you struggle with the physical demands of the sport? We have a few great tips for you as you improve on your functional strength and agility for your journey up the wall!
Strength exercises are necessary as you work towards hauling your body weight up the wall. So start off with light weights and then progress towards lifting heavier ones which will allow your arm to cling to the wall tightly when necessary.
Add further challenge to the ordinary push ups you have been doing. Do a traditional pushup, but as you lower your body to the floor, raise your right knee to your right elbow alternating sides each rep. This exercise will enable engagement of your obliques and triceps, making it easier as you twist your body to the lines of the wall.
With planks, you work multiple parts of the body – upper back, core, hips, obliques, and more. Hold on in that position until your body starts shaking and extend the time limit by 30 seconds each time. Start with straight arms then move to a forearm plank once you get more comfortable doing it.
Dreaded by many, burpees are still great for a whole body workout, and the best part is that it can be done without the need of gym equipment, all in the comfort of your own home. With stronger legs, you can help yourself while doing those heel hooks in the future!
Mobility and Agility Exercises
These sets of stretches are great for hip mobility and flexibility as you sit deeper into the stretch. Starting off might be painful, but you will feel the benefits almost immediately as you scale that wall.
Begin with the forward direction and then move in a clockwise direction; start with one leg, then the other. Ensure you stay stable on your feet throughout the lunges; try more sets to get used to the motion if you need to.
Start skipping to build both agility and your calf muscles! Start slow and then increase both intensity and speed. This will help build your cardio tolerance as well.
Also known as “jump training” or “plyos”, these are exercises in which muscles exert maximum force in short intervals of time with the goal of increasing power (speed-strength) Examples of these are squat jumps and obstacle jumps.
All these exercises can be done in the comfort of your home, so pull your resolve and start on them now!