How to Train for Bouldering

Want to improve your bouldering? Spend more time on the rock.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Running Shoes
• Climbing Gear
• Climbing Harnesses
• Climbing Helmets
• Climbing Ropes
• Climbing Shoes
• Free Weights Set
• Home Gyms
• Plate Weights
• Weight Benches
• Weight Lifting Gloves

1. Get a training partner. If you can find someone who is as motivated to train as you are, you can push each other to work harder and get better.
2. Warm up and stretch before every training session. Try an easy jog or bike ride followed by a few pull-ups and 10 minutes of stretching.
3. Get in cardiovascular shape. Run three to five miles three days per week, bicycle, or swim.
4. Keep your abdominal muscles in shape with sets of sit-ups and develop your shoulders, back and arms with push-ups.
5. Climb! Climb in indoor gyms in the cold of winter and outdoors when the weather is warm. The more time you spend on real rock or plastic, the more in tune you'll be with your body and the better you'll boulder.
6. Hit the weight room. Use low weight and high reps to achieve a "burn" in your arms, similar to what you'd feel after a long day on the rock.
7. Boulder as often as possible. Practice moves that force you to focus on your weaknesses.
8. Allow your body to rest for at least 24 hours between climbing or bouldering sessions. Your muscles need time to rebuild and grow.
9. Pay attention to your diet. A healthful diet is part of an overall high level of fitness, and a high level of fitness can only help your bouldering.
10. Be realistic. Try not to force yourself to train if you're bored with bouldering. When that happens, it's time for a break.

Tips & Warnings

• Hang boards, designed specifically for climbing training, can be quite useful if you know how to use them. If you decide to use a hang board to improve your bouldering, be sure to follow the manufacturer's instructions to avoid injuries.
• The best way to become a better boulderer is to boulder as often as possible. Get out there and have fun, and you're bound to improve.
• Bouldering is a physically demanding sport that could result in serious injury. We recommend that you seek the proper equipment and training before undertaking this activity.