The Olympics are here! And if you're like us, you probably feel that extra wave of motivation to crush your climbing goals. Watching these athletes push their limits is inspiring, and even for the crustiest of outdoor climbers, it's kinda sorta getting us stoked to be back in the gym.
Let's talk about the U.S. climbing team. These athletes are next-level, most of them started climbing when they were barely taller than a crash pad, and now they're representing the USA on the world stage. Look at the qualifying team here and check out their fun facts and the ages at which they started climbing! So, next time you see a team kid warming up on your project, remember—they might be the next gold medalist at the 2032 Olympics.
So, how can us dirtbags learn from these young climbing gods? While we might not have started our climbing careers in diapers like some of these pros, we can still steal some of their secrets.
Check out this video of Natalia Grossman and Jesse Grupper. These two are crushing the climbing scene, giving us a glimpse into their creative training routine despite their injuries. Jesse, for instance, dealt with a finger injury by focusing on slabby problems to take the pressure off his hands. Meanwhile, Natalia hits the spray wall with a creative top-rope approach to build power and prevent impact on her knee. Let's face it: resting when injured feels impossible for most of us, so diversifying your training to allow yourself to heal is still doable if you take the right approach.
Let's break down how to incorporate that Olympic spirit into your climbing routine at home and in the gym.
Embrace the Spray Wall: Having a wall with a ton of holds and no fixed routes can be the key to becoming a powerful climber (bonus if it’s our Rocket Wall in your garage). It helps you develop explosive muscles that are crucial for those dynamic moves. Focus on specific movement patterns, like campusing or powerful dyno sequences.
Boulder Outside Your Comfort Zone: As Jesse mentions, challenge yourself to try different styles. If you're a boulderer, try some longer routes. If you're a sport climber, hit up the boulder cave; if you love crimps, go for the slopey routes. This versatility will make you a more well-rounded climber.
Build a Climbing Community: Remember, climbing is a social sport. Find a good crew that pushes you, and you'll push them right back. Research shows that working out with others boosts motivation and performance. Myzone reports a 56% increase in exercise completion when done in a social setting. Additionally, a study by the National Library of Medicine found that 95% of those starting a weight-loss program with friends finished the entire program.
Train Smart, Not Hard: It's not just about sending the hardest problems. Focus on technique, movement efficiency, and recovery. Watch those pro climbers – they make it look effortless, but it's all about smart training.
Hangboard Heaven: This is your must-have home training tool. Vary your grip positions and intensities to build finger strength. For extra motivation, hang your board near the TV and watch the Olympics while you crush those 5-second repeaters.
Additional Exercises: Don't underestimate the power of bodyweight exercises. Push-ups, pull-ups, squats, and planks are all great for climbers. Mix it up with other activities like yoga, running, or swimming. This improves overall fitness and prevents overuse injuries.
Rest and Recovery: Your body needs time to repair and rebuild. Consider chilling on the crash couch and cheering on your friends while they crush their project.
So, grab your climbing buddy and venture into that unknown corner of the gym you've been avoiding. When you train together, like the pros, you create an inspiring atmosphere where everyone motivates and pushes each other. Most importantly, keep it fun! Balance those intense training sessions with chill climbs with your crew. By blending these elements, you'll take huge strides towards climbing like an Olympian.
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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