Daylight savings, rain, snow…all things that push climbers to switch things up in the winter. And as a result? Consistency and progress built up over the summer, and always slow to return in the spring, feels doomed to fade away once again. But is it really a loss? It doesn’t have to be! With a little consistency, training sessions focused on general fitness can help you stay in climbing shape throughout the winter, so you’re not starting from zero when spring rolls around. Take a look at some ideas below.
Three Months to Stay in Shape
Month 1
- Use the first month of winter to focus on physical fitness and keep your approach relatively general:
- 2 fitness-focused sessions. For example, one core/abs session and a second session with circuit training, working the fingers, arms, shoulders, and legs.
- 1-2 cardio sessions: running, biking, ski touring, HIIT (High Intensity Interval Training), etc.
- If possible, an outdoor climbing session focused on volume.
Tips
Vary the activity and the style of your training to keep your motivation up all winter long.
Alternate between weeks of harder, more frequent sessions (3-4), with weeks of lighter and fewer sessions (2-3) to stay fresh.
If there’s a break in the weather and you have a chance to climb outside, do it!
Circuit Training Example
Main principle: The circuit consists of exercises performed consecutively, with 30 seconds of high intensity followed by 30 seconds of rest. Do three sets of the eight exercises. The first set will serve as a warm up and to make modifications, if needed. Go hard on the second and third sets. Between each set, take eight to ten minutes to rest and recover.
Exercises:
- Push-ups: On your toes, or modified by placing your knees on the ground.
- Extended Plank: From the plank position, place your hands in front of you and a bit wider than shoulder-length apart. Maintain this raised position and keep your shoulders, pelvis, and heels aligned. Can be modified by placing your knees on the ground.
- Extended Rows: A modified pull-up, perform this exercise using a bar. Rest your feet on a chair or a table placed in front of the bar. When performing the pull-ups, your body should be slightly slanted, as your feet rest below and in front of you on a chair or table.
- Superman: Lay face down and gently lift your shoulders and legs, without bending your knees. Maintain this position. To make it more difficult, keep your arms outstretched in front of you.
- Side Plank Dips: Assume the side plank position on the right side, resting on your forearm. Stay here or slowly lower your hips and then raise them again to do dips.
- Dips: Place two chairs facing each other, shoulder-width apart. Place one hand on each chair with your heels on the ground in front you. Lower into the dip and raise back up.
- Side Plank Dips: Left side (same as number 5)
- Hollow Body Hold: Sit down and raise your legs in front of you, keeping them as straight as possible, and leaning slightly back, keeping your back straight. Maintain this position. The larger the angle between your legs and your body, the more difficult it will be. Be careful to maintain control of your pelvic position. As soon as your back arches, bend your knees to readjust and continue.