More and more climbers are starting to incorporate some traditional strength training movements into their climbing training.  Deadlifting is the perfect example as it is becoming more and more popular with climbers.  However, for most climbers the structure of a strength session is simply learning to lift heavy and keep reps low.

While this isn’t wrong, learning to effectively integrate lifting and basic strength training into your climbing program is slightly more complicated.  To help you understand how to structure your strength sessions effectively, here’s an article by coach and trainer Steve Bechtel of Climb Strong where he gives you a basic outline that covers effectively warming up, training basic movement patterns, and finger strength work.

“I think many climbers’ opposition to strength training is based in fear: fear of “getting big,” of looking silly in the gym, of self-confrontation. I have always held that strength should take up as little time as possible, and that climbing should always be your primary focus. With this in mind, I suggest that you assess the weak links in your athleticism and address them through targeted training…with the goal of climbing more and training less.”

“I do not presume that the programs I design are the best strength programs, just that they are programs that have worked to make climbers stronger…with actual performance improvements down the line. I don’t care how far you can push your squat or deadlift numbers, I care how hard you send.” – Steve Bechtel

Strength Session Structure:

To make structuring your strength sessions simpler, Bechtel gives you a basic template to follow:

Using this template will provide some more structure to your sessions and will prevent you from increasing your volume to an excessive level.  After all, as Bechtel says, an effective climbing strength training program for climbing shouldn’t be the best overall strength program, but should be the program that allows you to send your hardest.

More Strength Training Information:

Click through below to read more about how Bechtel structures strength sessions.  In his full article, Bechtel goes into more detail about exactly what exercises and movement patterns he includes for his athletes.

Also, if you are interested in learning more about strength training for climbing check out Steve Bechtel’s Strength Training Guide to learn even more about how to effectively incorporate this kind of training into your climbing training program.

Full Article: Strength Session Design

(photo courtesy climbstrong.com)

Other Articles You Might Like:

• 8 Functional Strength Training Exercises for Climbing
• Gymnastic Rings: Strength Training for Climbing
• Strength Training: The 4 Basic Movements You Should Be Doing
• Maintaining Strength During the Climbing Season