IN THE SPOTLIGHT: SHANA, 37

Shana, 37 years old, has been doing wall climbing as a hobby for some time. She joined our TRX Singapore Studio about 10 weeks ago and is incredibly impressed with how much TRX has helped her rock climbing career.

TRX for Rock Climbing

TRX is a powerful tool which can help train the muscles needed for many other sports.
In this article, we are highlighting the benefits of TRX in regards to rock climbing.

When you are a rock climber, getting practice on the rock wall is the core of your sport. However, as with many sports, building the right muscles and strength is equally important in order to grow and perform well.

Suspension training with the TRX is extremely beneficial to climbing training. This TRX suspension training circuit of 10 exercises strengthens your core and stabilises your shoulders to effectively eliminate weak spots in your overall fitness. It’s focusing on strengthening injury-prone areas and weak spots.

Suspension training engages those tiny stabilising muscles in your core, shoulders, legs, and back that are necessary for climbing but often ignored by traditional weight machines and dumbbell exercises.

Some Guidelines

• Do this circuit 2x/week.

• Do each exercise at least once, but you can do up to 3 sets of each exercise.

• Transition and rest 30 seconds between each exercise and 2 minutes between each round or circuit.

Circuit 1

Core Round 1. Targeting core stability and strength, all of these workouts directly translate to better performance on steep sections, where body tension, deliberate foot placement, and staying close to the wall are crucial.

1. Body Saw. 8 reps; mid-calf length

In forearm plank position (toes flexed downward in foot cradles), place elbows under shoulders. Slowly push your body as far forward as possible, and then backward to complete one rep. Don’t let hips sag. To increase difficulty, try the workout with hands on the floor and straight arms.

Helps with: Body control while moving, high-stepping, staying tight on overhangs, preventing barn doors

2. Side Plank with Hip Raise. 8 reps (per side); mid-calf length

Start in push up position then turn into side plank position (elbow under shoulder and top arm straight toward sky). Place feet in foot cradles with top foot in front, heel to toe. With straight legs, raise hips up slightly then return to starting position for one rep.

Helps with: Drop-knees, cutting feet, high heel hooks

3. Overhead Squat. 8 reps; mid-calf length

Stand with feet shoulder-width apart, facing the anchor point. Place your hands inside the foot cradles with the backs of your hands against the straps, thumbs on the outside. Raise hands above your head wider than your shoulders. Without leaning, squeeze your upper back to put tension on the straps. Maintain this tension with chest forward and eyes up, then squat down as low as you can. In the bottom of the squat, squeeze shoulders and back for more tension, then stand up for one rep.

Helps with: Preventing hunchback, opening chest, hip strength and flexibility for steeps, body tension.

Circuit 2

Shoulder Stability. These exercises isolate and strengthen the entire shoulder girdle, which is prone to injury in climbers, by putting the shoulder in positions that are specific to climbing. It also builds strength and flexibility throughout the upper back. 

1. Clock Press. 3 reps; long TRX straps

With heels up, lean into the stirrups in a low-angle push up position. Lower your chest to your hands, then slowly extend one arm out to the side, pause, and bring it back. Repeat with opposite arm, then push back to start for one rep. Go closer to the ground to make it harder.

Helps with: Compression, side-pulls, preventing shoulder injuries

2. Deltoid Series: T to Y to I. 8 reps; long TRX straps

Off-set foot stance with arms in front holding straps. For “T,” stand up by putting arms out to the sides, shifting weight from back to front, and squeezing shoulder blades. Lower back down, then repeat in “Y”, then arms straight up for “I”; that’s one rep.

Helps with: Overhanging shoulder-specific moves, gastons, side pulls, compression

3. Atomic Push up Matrix. 8 reps; mid-calf length (Oblique crunches and crunch followed by a push up)

In a push up position with feet in foot cradles, bring your knees into left elbow with slight rotation, back to start, then knees into right elbow, back to start. Bring knees straight up to chest, back to start, and then do a push up for one rep.

Helps with: High foot placement and heel hooks, body tension, strengthening opposition muscles, core stability

4. T-Spine Rotation. 8 reps (per side); short TRX

With inside foot in front of outer foot, hold handle with outside hand in a lock off position, elbow high. With inside hand parallel to straps, lower as far as possible, then extend arm out to the side. Bring arm back and pull yourself up to starting position. Switch feet to make it easier.

Helps with: Lock offs, hip, spine, and shoulder flexibility, controlling moves on steeps

Circuit 3

Core Round 2. More isolated and advanced core exercises for keeping tension with one foot on.

1. Pike. 8 reps; mid-calf length

In push up position with feet in foot cradles, lift tailbone up with legs straight. Lower back to start position to complete one rep.

Helps with: High-stepping, holding a swing, body tension

2. Rotational Warding with March. 8 reps (per side); mid-calf length

Stand sideways with hands in both foot cradles in a prayer position. Push hard to the side with straight arms to keep straps under tension. Now slowly march by raising each knee.

Helps with: Holding barn-door swings, core strength, body tension

3. Plank with Abduction and Scorpion. 8 reps (per side); mid-calf length

In push up position with one foot in foot cradles, bring free knee to chest, then back to start. Extend leg out to the side (abduction), back to start. Now twist at the hips to swing leg back and over other leg so hips are open (scorpion).

Helps with: Single-leg strength, hip flexibility, back-stepping, high-stepping, body tension

 

These circuits are extremely beneficial for climbers but certainly are a good workout for anyone since they focus on building flexibility, strength and balance! Enjoy!