For most of us, when we think of training for climbing, we think of exercises that are climbing specific like fingerboarding and 4x4s.  However, if you look at any other sport, we see athletes incorporating functional strength training that is not sport specific into their training.

“Climbers need to know that just climbing can only take you so far. By not training strength you will not reach your full potential as an athlete.”

“Remember, we see strength training in all sports, right? You could be a 100m sprint track and field stud, going for the gold in curling, or performing at the highest levels in beach volleyball. The amount and degree of time in the weight room might differ from sport to sport, but strength training is still implemented across the board.” – Charlie Manganiello

To help you better understand functional strength training and how it can fit into your training, here’s an article from the WeckMethod Blog by strength coach and climber Charlie Manganiello in which he explains why functional strength training is important for climbers.  Then, to get you started, Charlie outlines eight strength training exercises that cover the four major movement patterns and make an appropriate workout for climbers.

8 Functional Strength Training Exercises for Climbers

  1. Deadlift
  2. Frog stretch
  3. Military press
  4. Shoulder dislocates
  5. Barbell front squat
  6. Hip flexor stretch
  7. Inverted row
  8. Y-Extension

Beyond simply laying out these exercises, Charlie also covers how often to do them and the specifics of number of reps/sets and the amount of weight you should be using.

How to Start Functional Strength Training

As Charlie suggests, if you have never lifted weights before, seek the help of a coach or training professional.  While it is important to lift heavy, mastering proper form is even more important as lifting with sloppy technique is a quick road to injury rather than strength gains.  Check out the full article by clicking through below.

Also, if you are looking for more detailed information on strength training and how it can help you climbing, check out our Strength Training Guide by Steve Bechtel.  Adding this type of functional strength training into your training program will definitely make you a stronger, more powerful, and well rounded climber/athlete.  Steve’s guide will help you get started!

Full Article: 8 Functional Strength Training Exercises for Climbing

training programs for climbers

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