This blog has been designed for the athlete training at home. I will base it on having no equipment available so if you do have access to some weights or a pull up bar add it to the session.
Body weight training for climbing can be very beneficial because the majority of the time when in the mountains it is our body we need to carry and climb with. Gymnasts make great climbers because they have very good body strength.
What do I mean by body strength?
Many body weight exercises engage the core and truck which are very beneficial for climbing and mountaineering. Instead of isolating one muscle group we can work many.
It is also possible to improve mobility which is the range of movement you have at a joint. This helps with high steps and mantels when climbing.
Mobility - During your warm up include exercises to engage stabilising muscle groups and injury prevention.
Scapular press up x10
Walk outs x20
Lunges with hip flexor stretch 2x10
Squat hold 1 minute. Open the hips by holding the squat as low as possible
Alternatively follow this warm up video...
Press ups x10
Sit ups x10
Single leg deadlift 2x10
Split squat 2x10
Plank hold 2 minutes
Wall sit 2 minutes
Start off completing the session 2-3 times per week and then increase the repetitions. Once familiar with the exercises you can change them out for variations. Get the basics right before you decide to move on though.
To receive 50% discount on a 6 week body-weight training plan use the discount code AFCdiscount at the Training Peaks store. Usually £35 down to £17.50. Follow the Link Here