An assortment of popular

Climbing training holds


Systems training is regularly used amongst a variety of climbers, however, the proper method and benefits of this type of training are rarely understood.

Systems training is used to work a type of movement, particular grip or body part in isolation. It incorporates simple exercises that are easily replicated and allow an overload in the otherwise neglected areas.

The only rule of thumb whilst systems training is that you must be specific when planning your exercises, it is essential the ‘systems’ replicate the area in which you aim to benefit.

Systems training is usually split into 2 main sections, Grip training and Body training. This enables you to work very closely on your weaknesses and reap large rewards from your hard work.

Systems’ training is usually performed statically, holding positions or grips for around 5 seconds before releasing or moving into the next position.

Within each exercise, I prefer to train each position/ grip twice each side; this is four moves in total making one set. A successful session should contain between 5 and 8 sets, resting about 4 or 5 minutes between each set.

Systems training – Grips

There are three types of grip:

- Crimped

- Half crimped

- Open handed

It is usual for a climber to prefer a certain grip. However, if you want to progress in climbing it becomes impossible to neglect the weaker grip positions. The beauty of static systems training is that you can work on your weaker grip/s under control and in isolation, hence minimising the risk of injury and maximising the benefits. Because the exercises are very basic, it is possible to easily see increases in strength throughout your training period.

To complete this session, you will need at least 2 holds that are very similar and require use of the grip you want to train i.e. if you are working pockets, you will need to have 2 holds that can be held comfortably as pockets, the same goes for crimps and slopers.

The angle of your boulder wall is also of importance; if you are attempting to train finger strength, a wall set at 50 degrees will require a hold too large for effective gains in finger strength. I recommend a wall between 15 and 40 degrees overhanging. The Moon board as featured in these video clips is ideal.

Once you have identified the grip you want to train:

1. Place two appropriate holds about 50 cm apart on your boulder wall (if this is not possible, you can improvise by using two similar holds that are within reach).

2. Mark or add two small/ medium sized footholds (about 1 cm thick) underneath the handholds, so that you are able to stand on the foothold with a slight bend in both your knee, and elbow.

3. With your left hand on the grip and your right foot diagonally opposite on the foothold pull onto the wall and hold a static position, for between 5 and 8 seconds, concentrating on keeping good posture and keeping the grip position.

4. After 5 – 8 seconds, place your right hand on the opposite handhold and your left foot diagonally opposite on the left foot hold. Remove both your left hand and right foot and hold this position for 5 – 8 seconds.



Share this article





Related Posts



Latest Posts
Rock climbing training gear
Rock climbing…
In last year s Health Issue (No. 167)…
Amarillo rock climbing House
Amarillo rock…
1986 Following a number of trouble free…
Socks with Rock climbing shoes
Socks with Rock…
I have noticed that hardly anyone wears…
Trekking to Everest Base Camp
Trekking to Everest…
Before you read our Top 10 Tips you really…
Make your Own Climbing holds
Make your Own…
I recently had an idea to build an outdoor…
Search
Featured posts
  • Rock Climbing training holds
  • Mount Everest climbing training
  • Rock climbing training gear
  • Five Ten climbing shoes
  • Break in climbing shoes
  • Evolve Rock climbing shoes
  • Socks with Rock climbing shoes
  • Acopa climbing shoes
  • Best climbing shoes
Copyright © 2019 l newvillagecharter.org. All rights reserved.