Even if your main goal is just to have fun, a few small tweaks to your climbing sessions can make a big difference. In short, a condensed version of years of climbing experience in just a few paragraphs. You’re welcome 😉
Warm up. Always. ALWAYS!
To prevent injuries and feel ready to climb, there are only good reasons to warm up. Aim for a few minutes of cardio (3 to 5 minutes). After that, you have several options—movements with resistance bands, yoga poses, etc. Developing your own routine, according to your needs (and injuries), will allow you to achieve two things: 1) be more systematic, and 2) your pre-climb routine will help you mentally prepare for climbing. Here’s an example of a warm-up: https://www.youtube.com/watch?v=Lfiyx_DNl2w
If you’re training, do it before touching a hold!
To ensure you’re making progress, your muscles need to be fresh and ready. That’s why it’s better to do your climbing training before starting your climbing session. Otherwise, you’ll probably attempt exercises after a session, which increases the risk of injury and limits your ability to perform the exercises well. If you’re training, remember there’s a time for training and a time for performance.
Set a goal for your session
If every time you go to the gym, you just try the new problems until you’re bored or tired, and then move on to something else, you might stay at the same level for a long time. Before starting your session, set a few goals that will help you grow as a climber. Don’t like slabs? Challenge yourself to complete four of them before moving on to new problems. Did a problem give you trouble during your last session? Spend some time completing it. This way, you can make sure to work on technical aspects without being too restrictive.
Leaving the gym crawling because you’re too tired?
Not a good idea. No matter the focus of your session (endurance, difficulty, or explosiveness), your body and central nervous system need time to recover. Having a session that completely exhausts you is like digging a hole you’ll need to climb out of by taking more recovery time. It’s better to aim for consistency, which pays off more in the long run.
Plan your fuel
If you’re at the gym for epic 3-hour sessions and only drink water, your performance is sure to decline, and you’ll struggle to take off your shoes. Make sure to have a source of fast-digesting carbohydrates—a banana, an apple, etc. This will help you keep climbing and maybe even walk out of the gym on your own two feet. In training mode? Take a cue from athletes in other sports and have a bit of carbs and protein before starting your session. A little caffeine won’t hurt either!
Ideas to Explore
Okay, are you the type to listen to Andrew Huberman, take ice baths, and go to saunas? Here are some suggestions that might work:
– Got a project you’re passionate about? Try the Ondra method: not only visualize the moves, but perform them while you’re still on the ground.
– This is a tip I discussed with a physio (shout-out to Julien!) that I’ve been experimenting with: staying well-hydrated during sessions, which means good hydration before and during. And I’m not just talking about drinking water but also adding electrolytes. Studies show the benefits of electrolytes for muscle contraction and possibly for tissue repair. Am I sending my projects effortlessly? No. Have I noticed a difference? Absolutely. Is it anecdotal? Certainly.