If you want to take your climbing to the next level, a spray wall or rocket wall is a total game changer. These versatile training tools are perfect for building strength, technique, and endurance while keeping things fun and challenging. Whether you're training on the spray wall at the gym or have a Rocket Wall set up at home, incorporating them into your routine can help you break through plateaus and upgrade your climbing technique. Let's dive into how to maximize your training on these walls!
What Are Spray Walls and Rocket Walls, And Why Use Them for Your Training?
A spray wall is packed with climbing holds, letting you create your own routes and sequences. At Rockstar Volumes, we designed the Rocket Wall (which by the way is on super sale right now) to give climbers the same flexibility for at-home training. With a variety of holds and placements, these walls let you mix up your workouts without waiting for a new route to be set. Think of it as a canvas filled with different holds—like crimps, slopers, and jugs—perfect for creating your unique training sequence. While staring at one of these walls can feel intimidating and overwhelming, having a training plan in mind can help you advance your climbing.
Training Ideas to Get You Started
Getting the most out of your spray wall or rocket wall can be as creative as you want. Here are some ideas to kickstart your training:
4x4s: Set four routes at a grade below your limit and climb each one four times in a row. Rest for four minutes in between sets to build power endurance.
Circuits: Pick three to five boulder problems that challenge you but are still manageable. Climb each problem once without resting, and repeat the circuit three to four times.
Limit Bouldering: Set a few sequences of three to seven challenging moves. Aim to complete each sequence in just a few attempts, pushing your limits.
Climbing Games: Mix things up with games like "Add-Ons," where each climber adds a move to the route in turn, or "Twister" on the wall, calling out holds like "right-hand, blue crimp" or "left-hand, orange sloper" to keep everyone on their toes.
Endurance: Set a timer and climb on the wall, moving up, down, left, and right while focusing on technique and precision. Aim to keep moving the entire time, and repeat the exercise with different sequences to boost your endurance.
Power: Concentrate on a single explosive movement, like a dynamic leap or an extensive reach. Limit each attempt to 10-15 seconds, making sure you take enough time for recovery to prevent injury.
With these tools and training methods, you're well on your way to becoming a stronger and more diverse climber. So, grab some chalk and get to training!
Featured Climbing Training Gear
Maverick: The on-the-go, bring it anywhere hangboard. On a family road trip to keep your fingers in shape. We like to bring this to the crag with us to keep our fingers warm—without losing skin on mediocre warm-ups—at that steep, thuggy sport crag.
Pinch Blocks: Don't let pinch strength stop you from sending! Use it while hanging, lifting, and even for one arm hangs; featuring various widths for pinching, a 20 mm edge, and a jug.
The Rock-Stah: Our handcrafted version of a traditional hangboard, with curving crimp rails to help alleviate unnecessary strain on your pulleys. Because ain’t no one got time for a finger injury…
The Rocket Wall: Available in 6’ and 8’ widths, it’s been tough for us to keep up with the demand for this innovative home climbing wall solution. Slightly overhanging, the Rocket Wall is big enough to set routes on, or to build a systems board.
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