When it comes to SPP or just physical training, most climbers and climbers will say that you can’t do without it. In my opinion, this is not entirely true. Anticipating a storm of indignation, especially from old climbers, I will immediately make a reservation that I still recommend something!
First of all, let’s try to figure out what is needed and why. The first thing I would clarify is, for mountaineering or sport climbing do you need training?
If for mountaineering and high-altitude mountaineering, then I recommend running.
How often should you run?
Twice a week will be enough, in my experience. In any case, this is enough to climb six- and seven-thousanders. Regularity is much more important. You can not skip workouts so as not to lose shape.
How long before climbing to start running?
I start in six months. Even if I have to climb Elbrus.
How much and how to run?
Once a week I run slowly, training endurance, while at a fairly long distance. This workout usually takes place on Sunday. At the beginning of the training cycle, I run 10 kilometers, and by the middle and end of the training cycle I bring the distance to 17 kilometers. I can run 21-26 kilometers depending on my mood, but I would not recommend running such distances regularly, as it is exhausting. The second time a week I run for shape, 3-5 kilometers, maintaining a high enough pace, with active breathing to pump my lungs.
Let’s move on to climbing training.
I hope you agree that climbing technique comes first. Strength is finite and technique is infinite. But still, SFP will not be superfluous.
When and to whom, in my opinion, it is necessary to add SFP in addition to climbing?
NOT ALL, and not from the first training sessions. If you are just starting to climb or are still confusing right and left, then you are too early to do SPP. You will kill your already weak technique. It has been noticed that beginners who begin to emphasize, for example, pull-ups, generally stop curling. But if you clearly place your feet even on small toes and are able to pass even a slight overhang into a twist, then you can think about strength. Attention! Only as an additional training and not to the detriment of climbing. And remember that SPP is quite traumatic.
Hanging on the fingers.
Remember that you must fully stretch first and keep your fingers warm. If a standard warm-up seemed a little small, just rub your fingers vigorously. You should not hang if you are very tired.
Start with simple hangs on a comfortable bar (determine the convenience of the bar yourself). The grip is open. 4 fingers on each hand are involved.
I had an old video about finger training, which is quite relevant. You can, of course, buy a fingerboard. I recommend wood as it is more pleasant to wear on worn fingers. Before purchasing, check that the holes (at least some of them) are acceptable in size for you. Regularity is essential in this type of workout.
How long to hang on the fingerboard?
How many times a week to conduct such training? How many episodes? If you have already mastered the plank, and your fingers are more or less prepared, then you can strengthen it. Now I’m trying the beastmakers system.
But in general, such workouts can be found on the Internet. The main thing is not to rush. Otherwise, you can get a ligament injury, and this will knock you out of the training process for 4-5 months.
What else do you need to train besides fingers?
Let’s pump the body. This is where you need a crossbar or rings. I recommend wipers, which are very effective, especially for overhanging.
But if you still cannot perform it even at low amplitude, then I recommend a number of preparatory exercises.
1) You hang on rings or on a horizontal bar. The arms are slightly bent so as not to injure the joints, and are tense. Legs are brought together. Raise your legs in a bent state to your chest. Do 20 lifts every day for a month.
2) If you have mastered the previous exercise, then we start lifting: we raise our legs as much as possible to the chest, we begin to roll over and stretch our legs up into a candle. Then we slowly return to the starting position. We do the same as the first exercise, 1 approach 20 times once a day.
These preparatory exercises will definitely help you get started on the windshield wipers exercise.
I personally do the fingerboard (plank) and wipers 2 times a week. For relaxation after training, I read the articles on the parimatch blog. The last time I read this article – https://parimatch.co.tz/blog/en/parimatch-registration-how-to-register-an-account-in-the-sports-betting-company-online/. It contains very valuable information for betters.
Frankly, there are a number of additional exercises that I practice. But I do them irregularly, because I am not sure of their effectiveness, and I do not undertake to advise them to you. Be more flexible! Including in approaches to training, and try not to get injured.