How do you train to climb a wall?

dmpizza

Next year I want to run in an event that involves at least one 8' wall climb.

What exercises at home or in the gym will help me accomplish this without building a wall in my backyard?(which I could do, but I don't want to)

I do belong to a gym.

I am a middle aged guy in decent shape.

Jeff92se

I'd have to say pullups? I'd also say climbing up/down a rope would work. I assume the wall has a rope right?

MrBrown72

Typically the soft spot for climbing is your back. Pullups, pushups, and shoulder work will help. Other than that build endurance and core strength.

deathstarclock

Climbing a wall would require power moves to complete it. So think about the muscles involved in the climbing, and work those muscles out with emphasis on power. Flexibility training also helps.

aj_rock

I'd study the free-running techniques and try to spot auxillary exercises to incorporate.

8' wall though, I'd expect either there to be a rope, so pure back climb, or not, which means a jump, grasp, and lift are involved.

If the second scenario, explosive jump training so you can make the distance, and then whatever that exercise is that has you pull-up, then switch your grip over to a dip, and press yourself over.

Edit to say DAMMIT WHAT THE HELL IS THAT MOVE EVEN CALLED!?

dmpizza

I'd have to say pullups? I'd also say climbing up/down a rope would work. I assume the wall has a rope right?

I don't think they have a rope. I didn't see any in the video. I think there was one piece of timber in the middle you could toe hold.
It changes every year. Next year it may be shorter. I want to plan for the worst. So basically I have to to train to pull myself up and over quickly.

acasey0123

bump

engineman312

check this out

http://nerdfitness.com/blog/

guy has a lot of fitness tips and routines for ppl that do not have a gym. most of it is body weight exercises, like pushups and dips, and pull ups. if you don't have a pull up bar at home, check out the one from iron gym. easy to use, no permanent instalation required.

Jeff92se

I'd study the free-running techniques and try to spot auxillary exercises to incorporate.

8' wall though, I'd expect either there to be a rope, so pure back climb, or not, which means a jump, grasp, and lift are involved.

If the second scenario, explosive jump training so you can make the distance, and then whatever that exercise is that has you pull-up, then switch your grip over to a dip, and press yourself over.

Edit to say DAMMIT WHAT THE HELL IS THAT MOVE EVEN CALLED!?

It's called a mucsle up. And it's damned hard! That's one of my pull up goals

michelegrayson

This summer I achieved a longtime goal of being able to climb a rope (you remember those ropes in the gym in high school? Could never get up them).

What helped me build the strentgh (via Crossfit and p90x) was pushups, pullups, military presses, overhead squats and CORE. Yes, I found out later my core played a bigger role than I realized as your core stabilizes you when you make the next move up the rope. I have to assume that is similar to climbing a wall??

Good luck and nice goal!

Jeff92se

I'd have to say pullups? I'd also say climbing up/down a rope would work. I assume the wall has a rope right?

I don't think they have a rope. I didn't see any in the video. I think there was one piece of timber in the middle you could toe hold.
It changes every year. Next year it may be shorter. I want to plan for the worst. So basically I have to to train to pull myself up and over quickly.

Holy crap. That means you have to jump up and grip the wall with your fingers then pull yourself up/over the wall.

I'd seriously train your grip strength and pull ups. And lose as much weight as possible. ie,,,Pulling up a 170lb body is alot easier than pulling up a 190lb body.

aj_rock

Google confirms your answer Jeff. Thanks! Agree with what you're saying about the training too.

dmpizza

Thanks for the info.

trelm249

pullups, rows, lat pull downs.

Dead lidts for grip and forearm and explosive legs.