Author: Michaela Kiersch Publish date: Oct 4, 2019 Whether I’m training for limestone routes like Necessary Evil (5.14c) or for the parkour-style bouldering competitions of US Nationals, I’ve found a need for multi-dimensionality. In addition to climbing-based workouts like 4x4s and circuits, I do supplemental training to increase overall fitness, grow in climbing abilities, and optimize performance. Here, I’ve detailed three key areas where you should be doing supplemental training, to make yourself a stronger, fitter, more well-rounded climber; I’ve also outlined a sample week of climbing plus cross-training on the facing page. Cardio Training At 165 feet, the Oliana, Spain, testpiece Mind Control (5.14b) demands a high level of cardiovascular fitness. Climbing quickly reduced the amount of time spent on route and the lactic acid in my forearms; improving my cardio fitness helped me gain this speed, as well as recover better on the wall. It also let me gain better control of my breathing and heart rate. Regulating your breath during a long crux sequence comes partly from having a certain fitness level but also from experience. During cardiovascular exercise, it’s easier to learn to breathe in a controlled fashion and to be aware of your heart rate… Read full this story
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