The effects of high resistance–few repetitions and low resistance–high repetitions resistance training on climbing performance

Abstract

The aim of the study was to compare the effects of different strength training intensities on climbing performance, climbing-specific tests and a general strength test. Thirty lower grade and intermediate-level climbers participated in a 10-week training programme. The participants were randomized into three groups: high resistance–few repetitions training groups (HR-FR), low resistance–high repetitions training groups (LR-HR) and a control group (CON) which continued climbing/training as usual. Post-testing results demonstrated statistical tendencies for climbing performance improvements in the HR-FR and LR-HR (p = 0.088–0.090, effect size = 0.55–0.73), but no differences were observed between the groups (p = 0.950). For the climbing-specific tests, no differences were observed between the groups (p = 0.507–1.000), but the HR-FR and LR-HR improved their time in both Dead-hang (p = 0.004–0.026) and Bent-arm hang (p < 0.001–0.002). The HR-FR and LR-HR improved their 12RM strength in pull-down (p ≤ 0.001), but not the CON group (p = 0.250). No differences were observed in the CON group in any of the tests (p = 0.190–0.596) with the exception of improvement in Bent-arm Hang (p = 0.018). The training groups reduced their climbing sessions during the intervention compared to the CON group (p = 0.057–0.074). In conclusion, HR-FR and LR-HR training programmes demonstrated an 11% and 12% non-significant improvement in climbing performance despite a 50% reduction in climbing sessions, but improved the results in strength and climbing-specific tests. None of the training intensities was superior compared to the others.