MET-Rx® SPORT SPECIFIC TRAINING: ICE CLIMBING
Mountain climbing is a challenging sport and the work- out you can get practicing it is a test in itself. So imagine how demanding it can be when you add ice to the climb! Ice climbing is becoming an increasingly popular ex- treme sport and arguably one of the hardest.
Weighed Step Ups:
Vertical leg strength (quads) and balance.
Barbell Lateral Walking Squats:
Lateral strength of abductors, adductors and quads.
Standing Calf Raise:
Lower leg stability.
Unassisted Pull Up:
Grip Strength and Core stability.
Wide Grip Pull Down:
Upper body strength and grip strength.
Single Arm Cable Pull-Down:
Upper body and grip strength.
Decline Push Up on Physioball:
Upper body strength and core balance.
Distal Pectoral muscle strength for stability.
Arm and back strength.
Front Plate Raise ( 10 sec pause at top):
Isolation strength in upper body and grip strength.
Cable Lat Raise:
Lateral arm strength and balance.
One Leg Plank:
Core strength and balance.
Roman Chair Leg Raise:
Core strength and upper body strength.
Picture a waterfall set deep in the mountains in the midst of winter; it’s a sheet of ice varying in pitch and often approaching vertical. To get to the top, you’ll need all the tools and expertise of a mountain climbing expert along with some additional skills. Armed with an ice axe and crampons (spikes for your boots that will stick into the ice), the climber will tactful- ly inch his/her way to the top. The crampons provide some stability for your lower half as you swing the axe above and pull yourself up another step. Ok, ok…so that’s the tip of the iceberg (or slope in this case), but you get the point. Ice climbing is hard. We aren’t expecting you to go out and start scaling an ice-wall anytime soon, but we might have sparked some interest. Whether you want to really try a climb or just dream about it, training like an ice climber is a great way to get fit. Cardiovascular fitness and strength are equally im- portant for ice climbing. You will need to progressively increase your cardio with a mix of interval and steady- state exercise. The step-mill or stairmaster are a good place to start and running on an incline is a good form of cross training. Work up to an hour each day and keep pushing the intensity!
TRAIN LIKE AN ICE CLIMBER
By Sean Andros
In addition to the cardio training, here are the strength training exercises you’ll need for ice climbing:
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