Climb Hard, Train Harder: Supplemental Training Techniques for Improved Rock Climbing Performance

Abstract

Climbing is an increasingly popular recreational activity that has attracted interest from a wide variety of populations, likely because of the increasing availability and challenge of climbing. Many children and adolescents are introduced to rock climbing in adventure programming units in their schools. Through physical education, children are able to try new activities that can spark a new interest such as climbing. Because of the versatility of climbing, it can develop into a lifelong activity. Although individuals of all ages and skill levels can enjoy climbing, it is important to understand that individuals who seek to climb challenging heights should be particularly fit and experienced. This article examines three supplemental training techniques that are often overlooked by climbers: (1) forearm and finger strength, (2) footwork and leg strength, and (3) cardiovascular conditioning. These training techniques enable climbers of any level to grow stronger, prevent injury, increase technical proficiency, and improve more quickly.