1. Stretch it Out
Take the time to stretch all major muscle groups when beginning a rock climbing training program. Climbing puts a lot of strain on muscles, and failing to warm them up and stretch them out can lead to injury. To start your training session, take a jog to increase your heart rate and warm up your muscles. Then begin stretching, starting with your feet and ankles and working your way up to your shoulders and neck. Pay special attention to your back, biceps and triceps. Always do the warm-up; if there's no room to jog, do some jumping jacks or run in place. Stretching cold muscles can cause pulls and strains.
2. Set Realistic Goals
Before you begin training, decide on your exercise session goal. For example, if you want to strengthen your upper body, focus on strengthening and toning your arms and back. Spend the entire training session working toward your goal. Don't try to cram an entire body workout into a 1-hour session. The intensity of your training session should mimic the intensity of a climb. If you're planning on rock climbing for 45 minutes without a break, attempt to train for the same period of time without stopping.
3. Build Your Momentum
If you've never trained for rock climbing, your first training session should be fairly easy. Even if you're a seasoned climber, but have taken some time off, start out slow. The purpose of your first workout is to introduce your muscles to the movements and strength rock climbing demands. Slowly increase the intensity of your workouts. If you begin training and your body protests, either back off the intensity level or take the day off. Overtraining can result from working out too intensely and too frequently, and an overtrained rock climber risks injury and illness.
4. Use Your Resources
A workout can go to waste if you're not training the right muscles. Climbing walls aren't a great representation of what you'll encounter in nature, but they are a good way to train indoors. While you're at the gym, look for weight machines that imitate the movements you use while climbing, such as squat, lap pull and curling machines. If you don't have access to a gym, set up a pull-up bar in a doorway at your house. Hike and jog at the same altitudes as your climbing locations.
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