PEP - Climbing

[yungahdubz]

For school, i have to make a PEP (Personal Exercise Plan) to improve aspects of my fitness for a certain sport using circuit training.

The sport im training for is Rock climbing.

I need 10 stations with a different exercise each station.

I've got :

Sit-up - abdominals
Press-ups - pectorals, deltoids, triceps
Shuttle Runs - stamina
Bent-over barbell rows - back, biceps, forearms
Squats - quadriceps, glutes, hamstrings,
Dips - pectorals, deltoids, triceps
Overhead press - deltoids, triceps,forearms
Pull ups - biceps, back, forearms
Step-ups - stamina
Plank - abdominals, back

After warming up, i will perform 3 sets till failure, in a one minute time period, with a 30 second rest period.

I'd greatly appreciate it if someone could critique my PEP, and also make it more relevant to rock climbing if possible.



Thanks.

 

[Visions007]

The main things you need to strenghten for climbing is your fingers, forearms, and abdominals. While its good to be strong all over obviously, these are the main areas you need to be REALLY strong in.

To your pushups I'd recomend doing them on your fingertips taking away 1 finger each set, your ab work instead of situps do leg raises or just hold your legs 8 in off the ground from your back. This simulates what you'll be using your abs for far better than situps. get a hang board to do your pull ups on instead of a bar if you can, it will benefit you far more.

Oh and the best way to get good at climbing is to climb a lot. Very little you can do in the gym to build rock climbing strength than just climbing would be better for.

 

[yungahdubz]

Thanks for the advice . I would usally just go rock climbing to improve my climbing ability, but its required that i make a PEP as part of my GCSE for PE .

Also, about the hangboard. I doubt i'll be able to get on one, but what i've been doing is pull-ups using a little ledge that stick out from above my door. it comes out about 2 inches so i cant get the whole of my hand around it, just most of my fingers.

 

[Throttle]

you've got the right idea. as a general rule, to become a better ____er, ____ as much as possible (+ lift for overall power w/ an emphasis on the muscles you use most for ____ing)

(i'll let you guys mentally substitute whatever you want in the blanks. seriously, go to town. but keep it to yourselves. nobody likes a wiseass.)

i'll run it past a few rockclimbing buddies and see if they have any further suggestions. i suspect you could use at least one exercise designed specifically to beat the crap out of your forearms. also, make sure you're doing pull ups (palms away from you) not chin ups (palms facing you) to emphasize back rather than biceps (i'm guessing you already figured that out, though).

 

[yungahdubz]

Much appreciated Throttle