Thursday, October 9, 2008
Ice Climbing Training 101
I often get asked how do you train for ice climbing, and for many years I just climbed and that was by far the best training and still is. When I started pushing my limits on how far I could hike and climb in a day I realized I needed to train harder. Im pretty lucky given I own a climbing gym and I have figured out how to use the gym as great training for the mountains.
Frenchies with feet
For the first phase of this program I figured most of you will not have been training and I wanted to make the first phase a warmup phase to progress you into the next. For the most part you can do this entire training in your local climbing gym, if you dont have a local climbing gym let me know and I can give you some alternative options.
Phase one - two weeks 2-3 times a week
1. Traverse for 5 minutes warming up grabbing jugs only
2 minute rest
2. Traverse non stop on wall for 15 minutes
3. Start Circuit
A. Pull Ups-wide
B. Butterflies- hold yourself to the wall for 10 seconds then lower back to full extension of the arms and come back holding
ur face close to the wall for another 10 seconds and repeat until failure.
C. Frenchies- like a pull up but holding yourself all the way up and holding for 3 seconds, then lower to half way and hold
again for 3 seconds and then lower almost all the way down and hold again for 3 seconds and then all the way back up
and repeat until failure. To get started feel free to use your feet for the sets. Make sure you never straighten your arms.
D. Push Ups
You will do the circuit 4 times all reps until failure and no rest
4. Ice tool dead hangs
Wear gloves if you can, it makes it easier on the hands, also if you can put your feet on something like an edge for the end
burn. You will do 4 sets and resting between sets will be push ups until failure.
Your goal is to workout 2-3 times a week and do at least 30 minutes cardio training on your off days.