• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

PEP for Rock Climbing

Extracts from this document...

Introduction

Strength Training for Rock Climbing Rock climbing is a sport that requires strength, coordination, flexibility, endurance, and balance. It is an excellent cross training activity for many other sports such as basketball, racquet sports, and baseball which require strengthening the intrinsic muscles of the feet, lower legs, and hand grip. Psychological demands also come into play; such as puzzle solving skills, team building, and the ability to plan movements in advance. Climbing is a physically challenging, vertical chess match. Common Muscle Imbalances Although every individual is different, there are common muscle imbalances seen in regular rock climbers. Muscles that are commonly tight and need to be stretched include: latissimus dorsi, biceps, forearm and finger flexors. Muscles that are commonly weak and need to be strengthened include: wrist and finger extensors, anterior tibialis, pectorals and anterior shoulder girdle, triceps, rotator cuff and scapular stabilizers, mid and lower trapezius, trunk stabilizers such as spinal erectors and abdominals. Imbalances may need to be addressed not only to improve climbing performance, but to prevent injury. Training Components Components of a properly designed climbing program include flexibility, strength training, proprioception, balance and agility, plyometrics, aerobic and anaerobic cardiovascular fitness. Perhaps the most important aspect of training for climbing involves learning movement patterns that involve body positioning, weight transfer, and learning how to move efficiently. Lower body strength is often overlooked in climbing training programs, but is an important aspect of a well planned program. ...read more.

Middle

A comprehensive technical rock climbing program includes 5 different periodized strength training workouts: 2 day off-season rotation, 2 day pre-season rotation, and 1 in-season workout. Each workout includes warm-up and cool down, dynamic warm-up, myofascial release and/or stretching, strength training exercises, and cardiovascular conditioning recommendations. In addition, there are several training suggestions to be done on an indoor climbing wall during the pre season. The supplemental program is a single workout that can be done in addition to regular rock climbing to prevent muscle imbalances and improve overall strength and endurance. There are currently supplemental programs for technical rock climbing and mountaineering. Athletes who will benefit the most from pre-designed workouts are self motivated, have basic weight training experience, are in good health and injury free. Workouts use free weights, stability balls, medicine balls, cables or tubing, plyometrics, and basic balance exercises. There are also a few myofascial release exercises that can be done using a biofoam roll. Training Program Program Information Target Population Price Purchase Comprehensive Rock Climbing Off Season Workout A: 10 exercises Off Season Workout B: 11 exercises Pre Season Workout A: 10 exercises Pre Season Workout B: 10 exercises In Season Workout: 10 exercises Dynamic Warm Up: 10 exercises Flexibility: 8 self myofascial release exercises and 17 stretches Cardiovascular Conditioning For technical rock climbers who are serious about improving their strength and conditioning for climbing. ...read more.

Conclusion

Rock climbing is made up of a series of reaches with both your hands and feet. New climbers report sore forearms, hands, fingers, and calf muscles. Beginners will start with easier climbs, first learning how to tie the safety knots and fasten their harnesses and helmets. Only then are they ready to attempt to climb under the supervision and aid of a trained guide. There are a number of safety and equipment issues to be learned prior to climbing without guidance. As you begin to learn to reach and stretch your limbs to find the very tiny holds that your fingers and toes will grip desperately, in order to stay on the wall, your body will be working to provide balance, coordination, and mental focus. Body Benefits Climbers will quickly begin to develop arm, back, finger, and core strength as a result of the many reaches and holds that are repeated over and over through the completion of one climb. Climbers are successful with more difficult ascents only after working to improve the strength and endurance of their calves, shoulders, and core; their agility; strength-to-weight ratio; and flexibility in hips and hamstrings. Rock climbing is an excellent sport to participate in to increase your level of fitness. If you have ever thought about giving rock climbing a try, start with an online search for a local indoor facility. Soon you'll be climbing the walls! Rock Climbing Addresses Four of the Five Components of Physical Fitness * muscular strength * muscular endurance * body composition * flexibility ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Personal Exercise Program (PEP) for basketball

    Fartlek training 2. Circuit training 3. Continuous training 4. Interval training For the purpose of this PEP I will only be working on the fitness elements of basketball and not the skill elements, therefore I believe the best method of training to meet the above needs is circuit training and Fartlek training.

  2. Chosen Activity for P.E.P - Basketball, I currently partake in this sport for the ...

    Considerations for next session As I decreased the recovery time between stations this time, I think I should maintain this level of intensity and recovery for another session. However, I would like to reduce the recovery time between each circuit and maintain a slow jog rather than walking, as I've

  1. analysing performance for physical eductation

    THE PARTICIPANTS STRENGTHS By analysing Nazim's performance I can clearly say that bowling is his strength. He has a good upright action, which enables him to extract good bounce from the pitch. He also bowls a good length this shows me that Nazim has good co-ordination because this is what

  2. Attacking Weaknesses.

    The legs hold the biggest muscles in the body and if they are overused in the early stage of a 100 metres or longer race then this will cause lactic acid to build up more quickly and therefore decrease the time before fatigue sets in.

  1. Football requires health and skill related components. The health related components I require

    Football is a game of two halves, both of which consist of 45 minutes. This requires running around continuously for long periods of time, in doing this you need cardio respiratory endurance. I feel that this is a side of my game that I need to improve in order to

  2. Gym PEP

    Pie Chart of Energy from Nutrients in a RDD (Recommended Daily Diet) and my Daily Diet Page 35 SPORT FITT Page 36-37 SPORT (Specificity, Progression, Overload, Reversibility, Training) Page 36 Specificity Page 36 Progression Page 36 Overload Page 36 Reversibility Page 36 Training Page 36 FITT (Frequency, Intensity, Time and

  1. Training Program

    The health of a performer has a direct effect on the effectiveness of the learned skill. Speed This is the ability to move your body quickly over distances. It is measured by the rate of change of body position, which is controlled within the performer.

  2. Personal exercise program

    Record the score. Advantages: * Easy to administrate the test * Time efficient * Large comparisons to other data Disadvantages: * Only test flexibility in lower back and hamstrings * If a person has warmed up then he may gain an advantage to one who hasn't warmed up or warmed

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work