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who exercises for climbing

T

TFL

Member
Joined
Apr 7, 2017
Messages
87
trying a new approach this year with my workouts, previously has been just bike riding, keeps you in good cardio, but my upper body gets weaker
makes it a pain to climb as I get older, mid 50's now. lots of strains and tears doing SRT or DRT
started with weights in January trying to get stronger, now in the last month I bought a machine called a versa climber to really try
to get in climbing shape
what's the general consensus on workouts to help climb,
does anyone do climbing specific workouts to help out during the season climbing trees?
I am not getting any younger or stronger that's for sure
 
TFL said:
trying a new approach this year with my workouts, previously has been just bike riding, keeps you in good cardio, but my upper body gets weaker
makes it a pain to climb as I get older, mid 50's now. lots of strains and tears doing SRT or DRT
started with weights in January trying to get stronger, now in the last month I bought a machine called a versa climber to really try
to get in climbing shape
what's the general consensus on workouts to help climb,
does anyone do climbing specific workouts to help out during the season climbing trees?
I am not getting any younger or stronger that's for sure
Click to expand...
I used to do 3 pullups every morning before I gained some weight. I think that is the best exercise.
 
I am starting to try to get into cardio shape as well with some running/walking mixed with jump roping. But to get in hunting shape, I am trying to climb and practice shooting, climbing up and down several times will get my big butt in shape.
 
I've been using the stairmaster at the gym and with the right program, it's the closest feeling I can get to backpacking in the mountains without actually being there. I'd assume it'll help me climbing trees too.
If the machine is used as intended, you're supposed to add pressure with your arms essentially pushing as you're stepping.
I've been skateboarding with my dogs too and I've noticed it really has helped my balance and stabilizer muscles (something I didn't know I was lacking). Maybe a balance board or ball could be used instead of a skateboard for a similar result.
I trust my legs to do the brunt of the climbing and my arms and hands are there for balance and stability. If grip strength is an issue, there are several grip strengthening workouts and tools out there (gyro balls, compression springs, rubber bands, pinch balls, wide grip sleeves, etc.)
 
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Pull down type machines are good for SRT/DRT w/ascender. Stair climbing exercises with of without weights. Lunges. Basically anything that strengthens quads,calves and hamstrings.

Working on knee flexibility is huge.
 
Start with pullups, situps, pushups. Add a weighted vest when you want more resistance. A good pull-up bar, situp bench and a vest should be under $200 (I think, been awhile since I bought my stuff). I started doing this and have worked my way up to 85lb total (60lb and 25lb vest combined). Climbing is a breeze now.
 
Mid 50's? Why, you're just a pup! Wait till you see what 60+ feels like! I never felt any difference with age all the way through my 50's. Now I'm feeling it!
 
I am a gym rat for the reason that I want to make life easier. I don't care how much weight I can lift but I want to be flexible and have the ability to do the things I love for a long time. I believe stretching is SO important. That is something a lot of people look over, don't! Also, build your workout to what you want to accomplish. I think basic movements (compound exercises) are the best. Squats, military press, bench press, etc. Pull ups, etc. are also great. I use a 30" box and do step ups with dumbbells'. This strengthens your legs in a way that we climb a tree with sticks/steps. Any exercise that promotes shoulder mobility is key as well. I could go on forever about this subject as its a passion of mine. Please PM me if you want.
 
WannaBMonkey said:
Mid 50's? Why, you're just a pup! Wait till you see what 60+ feels like! I never felt any difference with age all the way through my 50's. Now I'm feeling it!
Click to expand...

I guess I'd have to consider myself a lucky one LOL, i've been feeling it for a long time now
even with steady exercise the fall off the hill is happening fast
 
TFL said:
trying a new approach this year with my workouts, previously has been just bike riding, keeps you in good cardio, but my upper body gets weaker
makes it a pain to climb as I get older, mid 50's now. lots of strains and tears doing SRT or DRT
started with weights in January trying to get stronger, now in the last month I bought a machine called a versa climber to really try
to get in climbing shape
what's the general consensus on workouts to help climb,
does anyone do climbing specific workouts to help out during the season climbing trees?
I am not getting any younger or stronger that's for sure
Click to expand...
I’m only 39 but I think exercise would benefit any one at any age. I have a versa climber. It’s great but it won’t make your form better when climbing on a rope. If you’re getting tears or strains, chances are you are over exerting your self so something in your climbing technique might need adjusting. While not easy, DDRT is not insanely hard to advance either especially if you are using an additional friction hitch to self ascend your Blake’s. There is proper form while hip thrusting. Another thing is many people don’t milk their climbing rope before going to the tree and trying to climb. A well milked rope will allow the friction hitch to advance and descend easier because it gets cover slack out of the system. In SRT you can utilize pulley’s to gain a mechanical advantage and also utilize a leg ascender basically walking up the rope. That costs a little more but it has to be cheaper than the versa climber and injuries. I am unaware of your climbing experience and I am not trying to insult anyone but your climbing method should not be so difficult that it injured you. And exercise is a great idea! I am glad you brought it up because many of us (myself included) need to follow your lead and keep in better physical condition for our hunting activities!
 
I get plenty of exercise between work and running after kids.....however... Before I gear up and leave the truck I'll stretch. Especially the leg/calf. I walk a lot and sometimes forget to stay hydrated and I'll get charlie horse bad sometimes. If I stretch I much less likely to get the charlie horse. Overexertion, dehydration will mess u up. 5 minutes to stretch and I am ready to go. Stay hydrated
 
I’d get a TRX, it’s good all around and builds your core and stabilizer muscles. and aside from good cardio for the hike and haul add some calf work the lots of stretching.


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Bring it back just to poke fun at @Nutterbuster .....

Total Gym?

So this past spring/summer I've really ramped up my fitness regimen. I'm either hiking, biking, or paddling M-F, and working my old calisthenics and kettlebell routine MWF. Also walking about 2.5 miles per day at work, and staying busy on the weekends scouting and paddling. I've always stayed...
saddlehunter.com
 
TRX is an amazing piece that packs up and doesn't collect dust like a treadmill. I have owned one for years and the gym I go to has two of them. Great suggestion fawnzy
 
TFL said:
trying a new approach this year with my workouts, previously has been just bike riding, keeps you in good cardio, but my upper body gets weaker
makes it a pain to climb as I get older, mid 50's now. lots of strains and tears doing SRT or DRT
started with weights in January trying to get stronger, now in the last month I bought a machine called a versa climber to really try
to get in climbing shape
what's the general consensus on workouts to help climb,
does anyone do climbing specific workouts to help out during the season climbing trees?
I am not getting any younger or stronger that's for sure
Click to expand...
I was in the same boat. 58 and losing a lot of muscle all over. I’ve been working out 5 times a week since February and I can definitely see and feel the difference. Bow flex dial a weight dumbbells, Bowflex, Treadmill, crunch bench and resistance bands. Don’t overlook resistance bands, you can get a lot out of them and they are comparatively cheap compared to other equipment, especially when you are just starting out and need to get your tendons used to taking a load. Ankle weights are also good If you are walking on a treadmill, go for a walk or if you go out scouting. Haven’t tried them on the bike yet, but I bet they will ramp up the effort required there as well. You will be sore….a lot, that’s something you just have to learn to live with, but it’s worth it when you start seeing the results.
 
I would do a full body workout 2 to 3 times per week. Start slow and go for volume (within reason) and not max weight. It will strength all your muscles, ligaments, and tendons and keep you from getting hurt. As I get older, working out is just rehab/prehab and I no longer care as much about my strength or looks. It is all to increase my quality of life. I'll leave lifting a ton and ripping your rotator cuffs up to the young guys.
 
2Sloe said:
I was in the same boat. 58 and losing a lot of muscle all over. I’ve been working out 5 times a week since February and I can definitely see and feel the difference. Bow flex dial a weight dumbbells, Bowflex, Treadmill, crunch bench and resistance bands. Don’t overlook resistance bands, you can get a lot out of them and they are comparatively cheap compared to other equipment, especially when you are just starting out and need to get your tendons used to taking a load. Ankle weights are also good If you are walking on a treadmill, go for a walk or if you go out scouting. Haven’t tried them on the bike yet, but I bet they will ramp up the effort required there as well. You will be sore….a lot, that’s something you just have to learn to live with, but it’s worth it when you start seeing the results.
Click to expand...
Best suggestion I’ve seen. Resistance bands build up both slow twitch and fast twitch fibers based on the amount of resistance you use, the speed you use them in and the reps (lactic acid build up). They are low impact compared to weights and will definitely strengthen and tone muscles.
 
All great suggestions above...I'd consider grip, upper body, and quad/knee strength important relative to your body weight. As others suggest and I agree, lat pull downs, pull up bar to the extent you are capable, core such as situps, and one of the most valuable I think is a step-up box. The box can be DIY, it replicates the leg extension of climbing, it's cheap, it tightens the knee muscles and develops the quads. Most of your gain with rope work should be using your legs. If you don't have a box and don't want to make one, doing stairs 2-3 at a time slowly will give you good gains in the mechanics required for stepping up on a rope.
 
I don't exercise specifically for climbing, but try to get two weight sessions in a week (one including squats and one including deadlifts) with 1-2 other exercises such as bench press or rows. I usually wrap up after weight sessions with some kind of more intense short-duration cardio.

Other days are lower intensity things like walking the dog and occasionally a light jog.

Once I got to the wrong side of 35, I found you have to pay more attention to eating well, recovery, etc. rather than just focusing on exercise.

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