THE ROCKCRUSHER CIR­CUIT

Do this climb­ing-spe­cific cir­cuit on your way to func­tional gains, what­ever your sport – add the last move as a fin­isher 1

Men's Fitness - - Sports Drills -

CLOSEGRIP PRESS-UP

15

REPS

Keep your el­bows tucked in to your sides to tar­get your tri­ceps. Pear­son says ‘This is good for de­vel­op­ing the strength for climb­ing man­tels – get­ting up on a ledge when there aren’t any con­ve­nient holds above it.’

V-SIT

15

REPS Lie with your arms and legs off the floor. Raise your legs and reach your arms to­wards them. Don’t let your arms or legs touch the floor. Pear­son says ‘Core strength is vi­tal for main­tain­ing body ten­sion when climb­ing stat­i­cally.’

KNEES-UP LOCK-OFF

30SEC

TIME Raise your knees, pull up and then lock off at half­way. Hold for 30 sec­onds. Pear­son says ‘Lock­ing off with a bent arm is a key climb­ing tech­nique, of­ten used when clip­ping the rope to a bolt.’

STRAIGHTLEG HOLD

30SEC

TIME Aim to get your legs hor­i­zon­tal and arms bent, then hold for as long as pos­si­ble. Pear­son says ‘Al­ways do this with bent arms. That in­tro­duces a climb­ing-spe­cific up­per-body el­e­ment.’ Get into a side plank and then raise one leg. Hold for 30 sec­onds. Pear­son says ‘This move builds good core con­trol.’

ONE-ARM LEG RAISE

TO FAIL­URE

TIME

SIDE BRIDGE HOLD

30SEC EACH SIDE

TIME To work up to this pull-up hold, build strength with ex­er­cise 4, then prac­tise load­ing one arm more than the other and re­cruit­ing the mus­cles down one side to con­trol your ro­ta­tion as you take the other hand off the bar. Pear­son says ‘Work on the low­er­ing phase be­fore you try pulling up on one arm.’

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