The world climbing is near. Would you like to know how to train like a professional climber? .
We give you a brief summary of what we found in this regard. Photo: Pexels
LatinAmerican Post| Juan Manuel Londoño
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Leer en español: ¿Cómo entrenan los escaladores?
The World Climbing Championships are taking place in Moscow from Wednesday, September 15 to Tuesday, September 21. For this, two venues are used: the Irina Viner-Usmanova Gymnastics Palace and the Universal Sports Hall CSKA Moscow.
The growing popularity of the sport, which made its Olympic debut this year in Tokyo, made us wonder how climbers train?
El es Stan Kokorin, un ruso campeón mundial de escalada deportiva, que así entrena en la cuarentena: una vuelta a la mesa sin tocar el piso— Diario Olé (@DiarioOle) April 14, 2020
¿Vos creés que también podés hacerlo? ¿O conocés a alguien que se anime? pic.twitter.com/NSR98wwrmN
Training your fingers is important
Numerous research studies have confirmed that elite climbers, compared to amateurs, have higher forearm strength and a higher rate of force development in the finger flexors.
This is because a good grip is the most fundamental skill to be a great climber. Stronger fingers can grip smaller objects, hold out more during suboptimal grips, recover faster, and have more endurance overall.
To strengthen your fingers, you can squeeze a ball, carry heavy objects with them, or stretch against resistance bands.
Training should be holistic
Since climbing involves all parts of the body, it is essential to do exercises that involve as many muscles in the body as possible. For this reason, bodyweight exercises, rather than weight lifting exercises, are popular with climbers. These include push-ups, abdominal training, pull-ups, planks, and squats. Of course, it is important to remember that bodyweight exercises can only take you to a certain level of muscle, beyond that you will have to start lifting weights to see new results.
Some people think that the legs should not receive as much attention as the arms, but this is not true. In reality, most of the force climbers exert when moving from grip to grip is done with their legs. You have to train both!
On days off, cardio and yoga help
Since climbing can be such a demanding exercise on the muscles, it is advisable to do fewer impact exercises on days off. This is called active regeneration, as the body relaxes by exercising.
Running is one of these exercises, but even more beneficial is yoga. Yoga trains both balance and body tension. Yoga and meditation also promote mental toughness, as concentration helps during exercises. Last and perhaps most importantly, yoga can help prevent injury by helping to locate the areas of the body that are receiving the most stress.