Pellucid Wombat
5.6 Fist
Posts: 23
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« on: December 12, 2011, 05:21:43 PM » |
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As winter rolls around and I am confined to exercising more indoors, I've begun working out a gym training plan. I'd like to focus some training on strength, power, and endurance for OW climbing, and I was wondering what some of you do to get in shape. Most of the climbing training material I've seen emphasizes the pulling muscles, while chimney & OW climbing really seem to require training the pushing muscles.
My best guess for main muscle groups to work on (and likely exercises), based on what is sore on me after a good wide thrashing are:
1. Pecks (pushups, bench press)
2. Biceps (various bicep curls w/ dumbells, butterfly?)
3. Abdominals (situps, situps w/ weight plate)
4. Obliques (side raise w/ weight plate, twisting situps w/ weight plate)
5. Adductor Muscles (adductor machine)
6. Abductor Muscles (abductor machine)
7. Hamstrings (hamstring curl machine)
8. Quadriceps (leg press machine)
Any suggestions for important muscle groups forgotten that are not normally worked during gym climbing? Or exercises not considered? Or what muscle groups/exercises should be emphasized or ignored?
I've also wondered about modifying the above exercises, or inventing new ones, to train for isometric contractions rather than concentric contractions. Just as a skier does wall sits for maintaining the squat position in skiing to complement leg presses & lunges for pressing through turns, it seems to me that much of OW climbing involves creating, maintaining & releasing a static contraction rather than pushing through a range of motion.
Have you guys emphasized more isometric exercises? e.g. Many of these exercises could be made more isometric by locking off in different positions for a certain length of time.
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« Last Edit: December 12, 2011, 05:24:38 PM by Pellucid Wombat »
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Nothing gets me grunting and groaning like humping my way up an offwidth!
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RussWalling
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« Reply #1 on: December 12, 2011, 06:15:57 PM » |
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one word: groove tube
Two words: upside down anything and roof raises
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tomPR
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« Reply #2 on: December 14, 2011, 11:59:52 AM » |
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RussWalling
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« Reply #3 on: December 14, 2011, 12:44:46 PM » |
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I'm going to try that later today! |
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scuffy b
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« Reply #4 on: December 14, 2011, 12:45:28 PM » |
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I used to do lots and lots of those, they didn't help all that much...
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Jaybro
Wide Zombie
Posts: 1426
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« Reply #5 on: December 14, 2011, 07:12:22 PM » |
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Were you the lifter or the liftee, Scuffy?
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scuffy b
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« Reply #6 on: December 15, 2011, 01:05:01 PM » |
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pretty sharp eyes there, Jaybro
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Cho
5.6 Fist
Posts: 6
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« Reply #7 on: December 20, 2011, 10:59:01 AM » |
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Wall Climbs. They shred your core, you don't need any equipment (other than a wall), and you'll get used to exertion while inverted. http://www.youtube.com/watch?v=VCptZVnWvFEChest needs to touch the wall on the way up. And don't cheat by letting your legs fall to the floor at the end of the rep. Walk them all the way back down. |
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RussWalling
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« Reply #9 on: December 22, 2011, 09:32:39 PM » |
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I'll for sure need knee pads for that Cho wall climbing deal.... I gots to try that one. Looks a bit like a shoulder wrecker though.... right at the top?
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Pellucid Wombat
5.6 Fist
Posts: 23
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« Reply #10 on: December 23, 2011, 02:22:55 PM » |
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Yowza! Cho, that exercise looks like fun! I can also see where it works a lot of the muscles more relevant to chimneys & OWs. VLG, that pushup one looks like fun too - much better than just pumping out pushups.
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Nothing gets me grunting and groaning like humping my way up an offwidth!
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Jaybro
Wide Zombie
Posts: 1426
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« Reply #11 on: December 23, 2011, 06:51:18 PM » |
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okay,gotta try the wall climbs.
That other one, another asskick! But, maybe, the effect would work better with stock equipment?
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« Last Edit: December 23, 2011, 06:57:02 PM by Jaybro »
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Ed Hartouni
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« Reply #12 on: December 23, 2011, 08:51:17 PM » |
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yous guys be careful not to wreck yourselves playing circus
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