Basic Weight Training for Climbers - S&C

Updated: Jan 17, 2021

This blog has been designed for climbers with access to some basic weights. This may be a selection of dumbbells or Kettle bells. Adding some strength and conditioning to your climbing training will benefit you by.. ⁃ improving performance ⁃ Increase muscle mass. Strength to weight ratio ⁃ Conditioning neglected muscle groups ⁃ Improving coordination and agility Focus areas for climbers Antagonistic and stabilising muscles Reverse wrist curl x10 Finger extension with rubber band x30 Reverse arm curls x10 Inverted Press ups x10 Press up x8 Main workout Single leg Deadlift 2x8 - focusing on posterior chain (hamstrings and glutes). Goblet squat 3x8 - mobility (range of movement) strength Snatch 6x5 - posterior chain improving power. Also improves shoulder stability. Plate flip 2x10 - improving grip and forearm strength Rest when you need to and change repetitions and sets appropriately. Start off with 2-3 sessions per week and increase intensity when ready.