TRAINING
If your progress hit a plateau and you feel like “just climbing” is not enough anymore, it is time you should consider starting some supplementary training. Here you will find detailed descriptions of the most popular training protocols for developing both strength and endurance.
Eric Hörst’s “7-53” finger strength training program (case study)
In this article, you will find the results of a hangboard strength training plan designed and executed by one of my blog readers. The program was based on the Maximum Weight “7-53” protocol – a highly effective finger strength training method developed by Eric Hörst.
Carson trained hard, and in just eight weeks, he improved his finger strength by 17% relative to his body weight. Go ahead and read the full article to learn the details of his training program!
Hangboard Training Program Results – José Antonio
José Antonio is a highly motivated climber from Mexico who likes both lead climbing and bouldering alike. When José Antonio and I met in June, he’d been climbing for over three years, and his personal best was 5.12a/7a+. After two months of following the program, he quickly sent his first two 5.12b/7b routes, and he’s hungry for more!
9 Powerful Reasons to Warm-Up for Rock Climbers (Review)
In this post, you will learn 9 powerful reasons why it’s critical that you do a good warm-up before beginning any kind of rock climbing activity. Based on a vast literature search, I review and examine the most vital physiological mechanisms associated with the warm-up. From increased blood flow through postactivation potentiation (aka “recruitment”) to stretching, all these effects are essential to maximizing short-term and long-term performance and preventing injuries. After reading this post, you will think twice the next time you feel like skipping the warm-up!
Eric Hörsts “7-53” Hangboard Maximalkraft-Protokoll
Das “7-53” Hangboard Maximalkraft-Protokoll ist eine hocheffektive Krafttrainingsmethode, die von Eric Hörst als etwas zwischen dem klassischen 7/3-Repeater-Protokoll und Eva López MaxHangs entwickelt wurde. Dieses sehr zeiteffiziente Protokoll ist der Mittelweg zwischen Kraft- und Kraftausdauertraining und wird für mittlere und fortgeschrittene Kletterer empfohlen. Mit dieser Methode stieg Eric auf einer 14-mm-Kante von 22,5 kg auf 41 kg Zusatzgewicht, und es ist sein bevorzugtes Hangboard-Protokoll!
Hangboard Training Program Results – Piotr
Piotr is an extremely motivated and experienced lead climber, who excels at crimpy slabs and vertical walls. He lives in Mexico, where he has access to vast areas of high-quality virgin rock, which allows him to bolt his own new lines. After solidifying his 5.13a/7c+ level, Piotr is firmly on his way to sending his first 5.13b/8a!
Hangboard Training Program Results – Sam
Samantha is a super experienced lead climber, who has traveled worldwide and climbed rocks on almost every continent. She likes climbing bouldery routes, with short cruxes and good rests in between, but since her aerobic endurance is excellent, she can comfortably project longer routes as well. Her goal in 2021? Simple – send 5.13c and beyond!
Hangboard Training Program Results – Daniele
Daniele is a powerful all-round climber who specializes in bouldering but is also successful in sport climbing. He’s had a great summer so far, and he managed to set personal bests in both bouldering and lead climbing. His most spectacular achievement in 2020 was climbing Souvenir 8A in Chironico, which was set by Fred Nicole.
Hangboard Training Program Results – Jędrzej
I’m currently developing and testing my own Experimental Hangboard Training Program that’s based on cutting edge climbing research. The program is addressed to both boulderers and lead climbers, and the training sessions are tailored to fit the climbers’ current goals and climbing schedules.
A group of climbers agreed to participate in the experiment by following the prescribed training protocols and undergoing periodic assessments to test their progress. Here you can find the regularly updated details of my progress.
Personal Hangboard Training Program – Results
I’m currently developing and testing my own Experimental Hangboard Training Program that’s based on cutting edge climbing research. The program is addressed to both boulderers and lead climbers, and the training sessions are tailored to fit the climbers’ current goals and climbing schedules.
A group of climbers agreed to participate in the experiment by following the prescribed training protocols and undergoing periodic assessments to test their progress. Here you can find a ranking with the most recent test results of all the climbers following the program.
Metoda “7-53” Erica Hörsta – trening wspinaczkowy siły palców na chwytotablicy
Opracowana przez Erica Hörsta metoda “7-53” jest bardzo skutecznym sposobem trenowania siły maksymalnej palców na chwytotablicy. Ten protokół treningowy jest czymś pomiędzy standardową metodą 7/3 Repeaters a metodą MaxHangs Evy López. Ten wydajny czasowo protokół łączy w sobie elementy treningu czysto siłowego oraz treningu wytrzymałości siłowej i zalecany jest średnio zaawansowanym i zaawansowanym wspinaczom. Dzięki wieloletniemu treningowi przy użyciu metody “7-53” Eric Hörst zwiększył dodatkowe obciążenie z którym ćwiczy na krawądce 14 mm z 22.5 kg do 41 kg i jest to nadal jego ulubiony sposób trenowania siły palców!
8-month Hangboard Finger Strength Training Program Results
In this post, I describe the results of my eight-month hangboard finger strength training program with Steve Bechtel’s 3-6-9 Ladders routine. My goal was to verify how much I can progress my absolute and relative finger strength while undergoing a weight loss intervention, and under conditions of chronic sleep deprivation.
With the program, I increased my MVC-7 HC 20 absolute strength from 108 kg to 116 kg. During the last training cycle, I managed to reduce my body weight from 65.5 kg to 61 kg through Intermittent Fasting and Low Carbohydrate/Keto Diet. As a result, I increased my relative finger strength from 163.5% to 190%, allowing me to improve from the 7A benchmark to 7B benchmark level on the Moonboard Masters 2017 hold setup. Go ahead and find out the details!
Eric Hörst Hangboard Moving Hangs climbing training endurance protocol
The Hangboard Moving Hangs (HMH) climbing training protocol was described by Eric Hörst in his book Conditioning for Climbers. Because the intensity of the exercise is rather low, even beginner climbers with a couple of months of training under their belt can give it a try.
The Hangboard Moving Hangs climbing training protocol is a perfect introduction to hangboarding, because it’s safe, it puts less strain on the shoulders than typical dead hangs, and it’s easy to do. This routine is a powerful and versatile technique for developing forearm endurance, and it is worth including in any climber’s training portfolio! I started hangboarding with the Hangboard Moving Hangs climbing endurance protocol myself, and I would recommend it to both beginners and advanced climbers.
