working for Strenth not size

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doctorjohn

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Hi i am a rock climber who does some gymnastics cross training. I am hitting a platue in my climbing and was wondering if some weightlifting could be the answer i have start already but want to be sure i am doing this right. My goal is to maintain the best strenth to weight ratio atm i am 140 lbs 6 Ft and looking to put on a few pounds (although it is a struggle) any advice is greatly appreciated
 
3-5 sets at 4-6 reps using heavy resistance, with 1-1 1/2 minutes of rest between sets.

Work your major muscle groups first through compound exercises, then move onto iso's for peripheral muscle groups.
 
Putting on weight has less to do with weights and more to do with your caloric consumption. And weight lifting will definitely help your strength levels.

Have you had any experience with lifting weights before?
 
doctorjohn said:
Hi i am a rock climber who does some gymnastics cross training. I am hitting a platue in my climbing and was wondering if some weightlifting could be the answer i have start already but want to be sure i am doing this right. My goal is to maintain the best strenth to weight ratio atm i am 140 lbs 6 Ft and looking to put on a few pounds (although it is a struggle) any advice is greatly appreciated
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As a rock climber you need to be really dynamically flexible and have explosive ability (like for dyno moves and such). You need a very wide range of motion.

I really think you are a huge candidate for implementing band training. You can use them in a variety of ways. I am going to post up a sample workout in a different thread so as not to hijack this one, but when I do I will come back and drop a link.
 
thankyou for the replys yes i guess explosive strenth would be the word. I am currently climbing 5.13 lead and v10-11 boulder very interested in this band training. I have lifted before but unfortunitly i don't think it was teh right kind of lifting. I was doing pyramids dropping reps increasing weight. but only really worked my large muscle groups i am totally new to this weight world, have only really done Body weight training in the past i could post my routine if its important.
 
You're right, that was totally the wrong way to train for you.

5.13? Jay-zus! That is extremely impressive!

I've led 5.10b on sport. I'm about 5.8 trad, and 5.10c on toprope. Course, I'm a pretty big guy too. It's been about 3 years since I have done any serious climbing. I would imagine I would need about a month to knock the rust off my muscles if I started back up. Neck and shoulder problems sort of put an end to my climbing. Damn car accident!

Go check out this workout:

BTW, where do you climb? I've done a bit in Colorado. I live in Arkansas, and there is actually some decent climbing here (no multi-pitch), and I've done some in the Sierras.
 
thanks for the link i'll check it out.. grew up in california monterey area lots of half dome and El Cap right now living in Las Vegas so much climbing out here i'm a pilot so i got a lot of free time
 
I have a related question as I'm interested in rock climbing, though I have not done much. I have a low strength to weigh ratio as I weigh around 196 and I want to be able to pull myself up rocks and stuff, though not a lot of technical climbing. What makes this band exercising better for rock climbing than regular strength exercises with weights?
 
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