Speed climbing is a fun way to challenge yourself and push your limits. To get better at it, you need the right equipment, good technique and plenty of practice.
But don’t worry: With these expert tips from speed climber Alex Honnold, you’ll soon be zipping up the wall like Spider-Man!
| Takeaway |
|---|
| Break the speed climbing record by focusing on training, technique, and mental preparation. |
| Consistent and focused training, especially in endurance and strength, is key to improving speed climbing skills. |
| Efficient techniques, such as precise footwork and body positioning, can make a big difference in speed climbing performance. |
| Mental factors, such as focus, visualization, and confidence, are crucial to success in speed climbing. |
| Learning from experts and peers, reviewing videos, and analyzing data can help climbers identify areas for improvement and track progress. |
Perfect your technique
There is a lot to learn in the art of speed climbing. While it looks simple, there are many factors that go into climbing as fast as possible.
You need to perfect your technique by learning how to climb with your feet, hands, core and head (and heart). Let’s start with the basics and talk about what makes up a good footwork technique for speed climbing.
To have great footwork when you’re climbing at high speeds means having strong calves and ankles that are used to pushing off on every step.
This will allow you to keep momentum going while also keeping balance between steps because they’re strong enough not just for pushing off but also pulling yourself upwards as well (even if it’s only slightly).
With these 10 tips for improving your speed climbing game, you’ll be able to climb faster and more efficiently than ever before. Check out our guide on improving speed climbing game to start climbing like a pro.
Practice on multiple types of holds
Using different types of holds will help you get accustomed to holding on to the most challenging surfaces.
For example, if you are training for overhanging routes, try doing some pull-ups on a sloping hold. This will help strengthen your muscles and increase your climbing ability by giving them more experience with difficult grips.
Practice new holds every day so they don’t catch you off guard when they appear in real life!
Recommended Equipment for Practicing Multiple Types of Holds
| Type of Hold | Recommended Brand | Notes |
|---|---|---|
| Crimps | Metolius | Known for manufacturing crimp-specific training devices such as the Simulator 3D and the Foundry Training Board. |
| Slopers | Tension Climbing | Their “Grasshopper” slopers are a popular choice for training, known for their sloping lip and difficulty to hold onto. |
| Pinches | Beastmaker | The “2000 Series Pinch” board is popular among climbers for its comfortable texture and variety of pinch hold sizes. |
| Jugs | So iLL | Their “Big Blister” hangboards feature comfortable, rounded jugs that are easy to grip and ideal for beginners. |
| Pockets | Tension Climbing | Their “Picket Pocket” board is a well-rounded training board that includes small, medium, and large pockets, as well as slopers and edges. |
Note: the recommended equipment brands are suggestions, and it’s always advised to research and try different products to find what works best for individual training needs.
Work on your weaknesses
The most effective way to improve your climbing skill is through training. You should work on the areas you are weakest in, such as speed, endurance, or technique.
One of the best exercises for improving your speed is working on a very steep wall with no holds so you have to climb as fast as possible while still maintaining good form.
Another option is to use a training board that has various angles and holds so that it simulates different types of climbing routes.
You can also do reverse pull-ups by hanging over the edge of a ledge or chair and pulling yourself up so that your chest touches the floor before moving back up again–this will help build strength in all parts of your body!
Finally, wearing a weighted vest during some climbs will increase resistance and make it more difficult for you; this type of training will help strengthen specific muscles needed for climbing faster without sacrificing form or technique!
Becoming a speed climbing champion takes hard work and dedication. Our guide on how to become a speed climbing champion provides tips and tricks to help you reach the top of your game.
Do weighted pull-ups (even after climbing)
Another way to improve your pull-up game is to do weighted pull-ups.
One method is to use a weighted vest while you perform regular pull-ups, but if that’s not an option, you can also do them on a barbell or TRX, with your hands facing in or out depending on what feels more comfortable.
Another option is reverse grip pull-ups (with palms facing away from you), which require even more strength than standard grips because the core muscles are engaged for stability during the movement.
Expand your aerobic capacity
When you climb, you need to be able to do work over a prolonged period of time. Therefore, it’s important to build up your aerobic capacity, or the ability to use oxygen efficiently. The more volume and intensity you can handle in your training, the longer and stronger you’ll be able to climb.
Here are some ways you can increase your aerobic capacity:
Do long runs (2+ hours) at moderate tempos (70-75% of maximum heart rate). You should feel like you are working hard but still have some gas left in the tank during these runs. If they’re too easy, add more hills!
Run hills with short recoveries between reps (15 seconds to 1 minute). Focus on maintaining an even pace as well as good form throughout each repetition so that every stride feels controlled and smooth like a slow jog instead of a fast run!
This will help build muscular endurance while also increasing anaerobic capacity by forcing the body’s tissues into anaerobic metabolism during recovery periods between reps at high speeds when glycogen stores are depleted quickly while running uphill at max effort levels so keep pushing yourself until those legs stop feeling tired before walking down hill again…
Successful speed climbing requires proper training and technique. Our comprehensive guide on speed climbing training and technique provides all the information you need to improve your skills and climb like a pro.
Focus on your core
The core is the center of your body, consisting of the lower back, abdomen and hips. It’s responsible for transferring force from the ground to your upper body, making it crucial to climbing success.
If you want to improve your core strength and ultimately break a speed climbing record, there are several exercises that can help.
- The plank
This exercise strengthens all major muscle groups in your core by forcing them to work together in a single motion.
All you need to do is lie on your stomach with feet hip-width apart on the floor and arms extended straight out in front of you at shoulder height with palms flat on the floor (like Superman flying).
Then lift yourself up off the ground so that only toes, elbows and forearms touch; hold this position as long as possible without arching or sagging toward gravity.
Recommended Equipment for Core Strength Training
| Type of Equipment | Recommended Brand | Notes |
|---|---|---|
| Hangboard | Tension Climbing | Incorporates a variety of core exercises such as leg lifts and knee tucks. Their “Core Crusher” hangboard is specially designed for core strength training. |
| Ab wheel | Perfect Fitness | Their “Ab Carver Pro” is a popular choice for ab workouts, with a kinetic engine that provides resistance when rolling out and assistance when rolling back. |
| Stability ball | Dynapro | Offers a wide range of exercises that target the core, such as planks, roll-outs, and bridges. Dynapro’s pro-grade stability balls come in multiple sizes and are made of burst-resistant material. |
| TRX suspension trainer | TRX | Can be used for various core exercises, including pikes, knee tucks, and oblique twists. TRX offers multiple models and accessories for different fitness levels and goals. |
| Resistance bands | WODFitters | Can add resistance to core exercises like sit-ups, Russian twists, and bicycle kicks. WODFitters’ bands come in a range of resistance levels and can be combined for added difficulty. |
Note: the recommended equipment brands are suggestions, and it’s always advised to research and try different products to find what works best for individual training needs.
Try a weighted vest and some dancing.
You’ll have to work hard to improve your endurance, but there are some easy ways to do it. Try wearing a weighted vest while dancing.
According to the experts at Men’s Fitness, “It’s been shown that using resistance (like a weighted vest) can help athletes develop both muscular strength and power.” That means you’ll be able to climb faster and longer than ever before!
Dancing also strengthens your grip strength by making sure that all of your muscles are firing at once even those in your hands and fingers.
If you’re already an expert dancer, try some moves that mimic climbing movements: jumping from one foot onto another or climbing up on something like a desk or chair is great for improving coordination.
Mastering the speed climbing route takes patience and practice. Our experts provide insider tips on mastering the speed climbing route to help you become a more efficient and confident climber.
Train with a partner to work your technical and mental skills.
Train with a partner. At least once a week, use a climb or two to practice working your technical and mental skills as part of your training program.
You can also do this with two partners, but it’s important to choose one person to be the leader and the other to be the follower in order to prevent any arguments about who’s responsible for what.
Work on climbing technique first. When working with your partner, they should lead climbs that are challenging according to their ability level but not too difficult (unless you’re trying out new routes outside).
If they’re struggling at all, ask them if there is anything specific that could make the route easier—if so, have them try again until it feels comfortable enough for both parties involved before moving on.
Use a training board and do reverse pull-ups.
Reverse pull-ups are a great way to build the strength in your back and shoulders that will help you climb faster. The secret is to start at the top of the board, then lower yourself down as far as possible before pulling up again.
This is harder than a normal pull-up, and it’ll take some practice before you get it right—but once you master reverse pull-ups, they’re an invaluable part of any speed climbing training routine.
Are you ready to become a speed climbing champion in just 30 days? Our guide on how to become a speed climbing champion in just 30 days provides a step-by-step approach to help you achieve your goal.
Play around with angles
When you’re trying to learn new techniques, it’s important to focus on the details. The simplest way to do this is by using a training board.
A training board will help you understand the best ways to execute moves and get acclimated with the right body positioning.
The next step in learning these skills is practicing them in an environment where you can immediately see what works and what doesn’t work.
This means finding a climbing wall or bouldering wall that has holds at different angles so that you can experiment with how your body positions itself at different heights.
Finally, if you want a way to track your progress when working on specific moves, take advantage of hangboards like Beastmaker 2000 or Foothold Training Board by Black Diamond! These tools allow climbers to focus on specific body positions that are useful for speed climbing year-round (or until they break).
Crawl like a spiderman
As you crawl up the wall, your body should be in a straight line. Your legs and toes will be on the ground, while your arms are fully extended above your head.
The goal is to get all the way up without using your hands or legs for support. When you reach the top of this move, make sure that you don’t lock out or hyperextend any joints; rather, keep everything loose and relaxed as if at rest before starting over again!
For this move, it’s important not to use momentum from either side because it will lead to fatigue quickly and make technique sloppy down below where it counts most! Instead focus on keeping tension throughout each part of your body so that there’s no slack anywhere along its length: from head down through toes all must remain tight until full extension has been reached at which point only then may relax slightly but never fully relax until starting over again.”
Conclusion
So there you have it everything you need to know about how to break the speed climbing record! As we’ve seen, the techniques are complex and varied.
But don’t worry: if you practice hard enough, get in good shape, and stay focused on your goals, then you can become one of the best climbers out there.
Just remember that speed climbing is a team sport—the best climbers always have others supporting them (even if it’s just a coach). So go out there today and show off what you can do!
Further reading
Speed climbing: all you need to know: A comprehensive overview of speed climbing, including its history, equipment, rules, and techniques.
How to get better at climbing: Expert advice on how to improve climbing skills, including training tips for endurance, strength, and technique.
Physiological demands of speed climbing: a scoping review of literature: A research paper that examines the physiological requirements of speed climbing, including the energy systems and muscles involved, as well as training recommendations for elite climbers.
FAQs
What is speed climbing?
Speed climbing is a type of sport climbing that involves racing to climb up a vertical route of standardized holds and features as quickly as possible.
What are the basic techniques for speed climbing?
The basic techniques for speed climbing include precise footwork, efficient movements, and proper body positioning, as well as the use of specialized climbing shoes and lightweight equipment.
How can I train for speed climbing?
To train for speed climbing, you can focus on developing specific skills such as endurance, strength, and technique through drills, circuits, and simulated routes.
What are some tips for improving speed climbing performance?
Some tips for improving speed climbing performance include focusing on footwork and body positioning, staying relaxed and efficient, and minimizing pauses and hesitations during the climb.
What are the benefits of speed climbing?
The benefits of speed climbing include improving overall fitness and strength, developing mental and emotional resilience, and building a sense of accomplishment and community.
Welcome to my blog! I’m Hellen James, and I’m incredibly passionate about rock climbing, bouldering, ice climbing, and mountaineering. Join me as I embark on thrilling adventures, conquer vertical challenges, and share my experiences and insights with fellow outdoor enthusiasts.
