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Train Today for |
Sport Specific > Climbing-Rock > Fitness Components Fitness Program ComponentsA. Balance Ability to stay in a given position despite other forces acting on you. Helps with slab friction climbing, rock climbing, steep glacier travel with pack. Add a few single-limb exercises; wobble boards, balance ball tosses on 1 leg. B. Flexibility Maximum range of motion about a joint. Make sure you’re well warmed up BEFORE stretching. Optimal time to stretch is right after you’ve taxed the muscles. 10 minutes a day, 15 sec. holds, stretch tight areas 1st . "Use it or lose it" is certainly true with respect to stretching Pictures of stretches available with personalized workouts. Remember: your body will adapt to whatever program you are on in about 3-6 weeks. Vary it!! C. Cardiovascular Endurance - Aerobic work Sustained 30+ minutes at HR 125-150 BPM (beats per minute) 3-4x/wk, cross-training, fun, specificity. To estimate your THR (target heart rate), use the following equation: subtract your age from the number 220, then multiply that by .65; that gives you the lower range number. Take that (220-age) number and multiply by .85; that gives you the higher range number. In other words, someone approximately 40 years old would want to work at a pace that would work the heart at 117-153 beats per minute. D. Muscular Strength and Endurance 1. 2x/week whole body, 30-45 min. each 2. Rest 48 hours between strength workouts 3. Specificity to climbing -- free weights or body weight resistance exercises, load through spine 4. 6-8 exercises, 2-3 sets of 12-15 reps 5. Supersets maximize your time: for example, alternate sets of pushups with pullups 6. Choose major muscle group exercises --i.e. triceps dips for manteling, as opposed to triceps kickbacks |
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