Medicina Sportiva WORKLOAD CHARACTERISTIC, PERFORMANCE LIMITING FACTORS AND METHODS FOR STRENGTH AND ENDURANCE TRAINING IN ROCK CLIMBING*

Abstract

In order to outline the performance limiting factors and to conduct an effective training process in rock climbing a characteristic of the physical activity is needed. On this basis proper training exercises and methods could be designed. Rock climbing has a variable character of the workload, includes many sub disciplines and demands complex development of the motor abilities. Different types of climbing vary in intensity, duration, methods used for protection and terrain. This may set different physical, mental and technical demands and may induce different physiological responses. Nevertheless, the performance limiting factors and training methods may be considered identical. Only the levels and proportions of development of the decisive abilities would be different. A very important characteristic of the workload in climbing is that more than one third of the ascent time is spend in immobilized positions. Climbing involves also sustained intermittent isometric contractions. These characteristics largely explain the nonstandard physiological responses. One unique physiological response is that heart rate disproportionally rises in comparison to oxygen consumption and heart rate could not be used for training guidance. Among the main training goals in rock climbing are: sport-specific strength and strength endurance of the forearm flexors, explosive strength of the arm flexors, strength endurance of the shoulder girdle and core maximal strength. Sport-specific strength is commonly developed through bouldering, hanging on fingerboards, exercising on campus boards and system training. Bouldering as a sport-specific exercise is highly effective for developing strength in unity with sports technique. However, the necessary training load cannot always be achieved due to difficulties of coordinative nature. Thus, special-preparatory strength exercises are widely used. Fingerboard hanging can enhance maximal strength and intramuscular coordination. Campus board training is a proven in the practice extraordinary tool for developing explosive strength, improving rate of force development, as well as intramuscular and intermuscular coordination. System training is a special form of strength training used mainly to improve intermuscular coordination. For endurance training mostly interval methods for developing aerobic and anaerobic capabilities are used in the form of long bouldering or traversing, top rope and lead climbing. As rock climbing has a variable character and many climbing conditions are possible (i.e. route length and inclination, holds' sizes, shapes and situation) it is difficult to standardize training and testing, to evaluate the performance limiting factors and to uncover workload control indicators. Nevertheless, the profound knowledge on different aspects of rock climbing is a precondition for enhancing performance through designing effective training methods which should highly reflect specificity to climbing. Key words: sport climbing, physiological responses to climbing, anthropometric characteristics of climbers, motor abilities in climbing Introduction Rock climbing may be described as a " natural " physical activity, inherent in man as walking, running, or swimming. As modern lifestyle requires much less physical activity than it was necessary several decades ago, many people prefer rock climbing to meet the necessity of workload as an encoded factor for maintaining health status. However, rock climbing outdoors or at indoor artificial structures is practiced not only as a recreational but also as a competitive sport, as well as for non-competitive high performance climbing achievements, which is not typical for other sports. The theory and methodology of sports training is an important issue for elite climbers, competitors and their trainers. A common feature of sport climbing is to climb at the limits of one's own capabilities. This is valid also for recreational climbers. Besides it is in the human nature to seek improvement. Therefore, the interest how to build the training process and which methods to use is great even among less skilled climb

Full text

Medicina Sportiva
Med Sport 18 (3): 97-106, 2014
DOI: 10.5604/17342260.1120661
Copyright © 2014 Medicina Sportiva
REVIEW ARTICLE
97
* Results were presented during the 6th EUROPEAN HYPOXIA SYMPOSIUM – Hypoxia, High Altitude Physiology and Sports in Science and Practice,
Zakopane, Dolina Chochołowska, 12-15 September, 2013.
WORKLOAD CHARACTERISTIC, PERFORMANCE
LIMITING FACTORS AND METHODS FOR STRENGTH
AND ENDURANCE TRAINING IN ROCK CLIMBING*
Michail Lubomirov Michailov1,2
1Department Theory and Methodology of Sports Training, National Sports Academy, Sofia, Bulgaria
2Medical Commission of the Union Internationale des Associations d’Alpinisme (UIAA MedCom) Bern, Switzerland
Abstract
In order to outline the performance limiting factors and to conduct an effective training process in rock climbing a characteristic
of the physical activity is needed. On this basis proper training exercises and methods could be designed. Rock climbing has a vari-
able character of the workload, includes many sub disciplines and demands complex development of the motor abilities. Different
types of climbing vary in intensity, duration, methods used for protection and terrain. This may set different physical, mental and
technical demands and may induce different physiological responses. Nevertheless, the performance limiting factors and training
methods may be considered identical. Only the levels and proportions of development of the decisive abilities would be different.
A very important characteristic of the workload in climbing is that more than one third of the ascent time is spend in
immobilized positions. Climbing involves also sustained intermittent isometric contractions. These characteristics largely
explain the nonstandard physiological responses. One unique physiological response is that heart rate disproportionally
rises in comparison to oxygen consumption and heart rate could not be used for training guidance.
Among the main training goals in rock climbing are: sport-specific strength and strength endurance of the forearm flexors,
explosive strength of the arm flexors, strength endurance of the shoulder girdle and core maximal strength. Sport-specific
strength is commonly developed through bouldering, hanging on fingerboards, exercising on campus boards and system train-
ing. Bouldering as a sport-specific exercise is highly effective for developing strength in unity with sports technique. However,
the necessary training load cannot always be achieved due to difficulties of coordinative nature. Thus, special-preparatory
strength exercises are widely used. Fingerboard hanging can enhance maximal strength and intramuscular coordination.
Campus board training is a proven in the practice extraordinary tool for developing explosive strength, improving rate of
force development, as well as intramuscular and intermuscular coordination. System training is a special form of strength
training used mainly to improve intermuscular coordination. For endurance training mostly interval methods for developing
aerobic and anaerobic capabilities are used in the form of long bouldering or traversing, top rope and lead climbing.
As rock climbing has a variable character and many climbing conditions are possible (i.e. route length and inclination, holds’
sizes, shapes and situation) it is difficult to standardize training and testing, to evaluate the performance limiting factors and to
uncover workload control indicators. Nevertheless, the profound knowledge on different aspects of rock climbing is a precondi-
tion for enhancing performance through designing effective training methods which should highly reflect specificity to climbing.
Key words: sport climbing, physiological responses to climbing, anthropometric characteristics of climbers, motor abilities in climbing
Introduction
Rock climbing may be described as a“natural”
physical activity, inherent in man as walking, running,
or swimming. As modern lifestyle requires much less
physical activity than it was necessary several decades
ago, many people prefer rock climbing to meet the
necessity of workload as an encoded factor for main-
taining health status. However, rock climbing outdoors
or at indoor artificial structures is practiced not only
as arecreational but also as acompetitive sport, as well
as for non-competitive high performance climbing
achievements, which is not typical for other sports.
The theory and methodology of sports training is
an important issue for elite climbers, competitors and
their trainers. Acommon feature of sport climbing is
to climb at the limits of one’s own capabilities. This is
valid also for recreational climbers. Besides it is in the
human nature to seek improvement. Therefore, the
interest how to build the training process and which
methods to use is great even among less skilled climb-
ers. Considering the fact that popularity of climbing
vastly increased, the necessity of providing knowledge
related with the sport-specific training is apparent.
Rock climbing is an aggregate term for several sport
disciplines in climbing. The popular meaning refers to
climbing rock faces and getting on top of rock forma-
tions or reaching only the highest points of the routes.
Schoeffl et al. [1] listed the following sub disciplines:
sport climbing, bouldering, traditional climbing, alpine
climbing, indoor- and even ice climbing. These types
of climbing may be practiced in different styles i.e. on-
sight (first try with no prior knowledge of the route),
red-point (climbing aroute after it has been previously
attempted) or top rope (the climber could not fall be-
cause the rope runs from an anchor situated at the top).
Different types and styles of climbing differ in intensity,
duration, methods used for protection and terrain. This
may set different physical and technical demands and
may induce different physiological and psychological
responses [2]. However, the performance limiting fac-

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Michailov M.L. / Medicina Sportiva 18 (3): 97-106, 2014
tors and training methods may be considered identical.
Only the levels and proportions of development of the
decisive abilities would be different.
The historic development of all sports is following
one pattern. At the first stage the sport achievements
are increasing fast or exponentially. The second stage
is linear and the third stage is asymptotic [3]. For ex-
ample sport climbing has passed the inflexion point of
the curve and has reached the saturation level (Fig. 1).
Climbing records now will appear more rarely and the
increases will be smaller. Thus, ascientifically backed
training process is needed.
In order to conduct an effective training process it
should be in conformity with rock climbing specific-
ity. Thus, the scientifically backed training demands
comprehensive activity analysis [4]. The characteristic
of rock climbing in this article will include workload
parameters and physiological aspects. The athletic
profile of elite climbers and the decisive performance
factors will be also outlined. On this basis suitable
exercises and methods of strength and endurance
training for climbing will be proposed.
Characteristic of the workload in rock climbing
Physiological responses and long term adaptation
depend on the combinations of workloads’ intensity and
volume, as well as on kinematical and dynamical param-
eters of the exercise. In order to maximize the training
effect and to develop suitable methods for training, testing
and monitoring in climbing, workload indicators must
be first identified, quantified and applied in an optimal
proportion in accordance to the training goal.
Volume indicators
Volume is the total amount of physical work. For
volume indicators in climbing can be used: duration
of the ascent, route length and number of hand moves.
After observation of an indoor climbing competition
mean duration of 4.5 min was estimated for the climbs
[5]. However, the time for completing asport climb-
ing route may vary in awide range depending on the
route properties (Table 1). Multy-pitch routes or big
walls require hours or days. In addition different types
Fig. 1. Trend of the sport achievements development in sport climbing. The
regression model is estimated based on the climbing records
Table 1. Workload parameters describing the sport climbing sub discipline
Workload parameters Workload magnitude Study
Volu m e
Route length 10–30 m up to
100+ m Schoeffl et al 20101
Duration 1–10 min up to
20 min
Billat et al. 19956;
Watts et al. 19967
Duration depending on
the cimbing style/type
ed-point
and on-sight
50 sec – 4 min Koestermeyer 20018
3-10 min
Bouldering 29-50 sec
13-17 m 7c routes # hand moves 23-26 de Geus et al. 20069
Duration 202 sec
Intensity
Velocity 4.4 m/min
Forces applied on handholds during static
positions 187 N, 307 N Quaine, Martin 199910
Mean forces during competition (ladies
world cup quarterfinals) 100 ± 30 N Fuss, Niegl 200811
Work-relief parameters
Contact time during sport climbing mean 8.2 sec (range
2.7–22.5 sec)
Overall contact time-rela-
xation time ratios
Sport climbing 4:1 Schadle-Schardt 19985
Bouldering 13:1 White, Olsen 201012
Right hand am-
bitious climbers 5:1 Donath et al. 201313
Work-relief ratios and
imbalances of load appli-
cation
Left hand ambi-
tious climbers 4:1
Right hand
recreational
climbers
7:1
Left hand recre-
ational climbers 3:1
Immobilized body positions 36% of the total
ascent Billat et al. 19956

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Michailov M.L. / Medicina Sportiva 18 (3): 97-106, 2014
and styles of rock climbing require different times.
Nevertheless, volume can be easily prescribed during
training. With respect to intensity this is not the case.
Intensity indicators
Intensity is the physical work completed per unit
time and normally velocity and resistance are its
indicators. Climbing is different from running or
weightlifting. It is not possible to set training intensity
through meters per second or kilograms. It is logi-
cal that performance is not related linearly with the
speed of climbing (this affects to the least extend the
“speed” competitive discipline). An optimal climbing
speed should be achieved during an ascent in order
to limit the effort’s time and fatigue, respectively. The
better the climber, the smaller are the contact times at
the handholds [11]. Nevertheless, avery high veloc-
ity would cause disturbance in coordination, would
lead to wrong tactical decisions and will result in
afall. Climbing specific velocity was registered to be
4.4 m/min [9] (Table 1). During climbing consider-
able resistance should be overcome (the one’s own
body mass). Therefore, resistance should be the more
proper intensity indicator. Mean forces of 100 ± 30.1
N applied to handholds were measured during aSport
Climbing World Cup (ladies’ quarterfinals) [11]. This
result has an important descriptive value and such
real time feedback information during training is
applicable for sport technique and adequacy of force
generation improvement. Unfortunately, force mea-
surements cannot be applied for intensity guidance
during climbing-specific conditioning. It is difficult to
calculate the applied forces which will be different for
each limb and will change depending on the rock relief,
body postures and great variety of combinations and
distances between handholds and footholds. When the
inclination of the wall was changed with 10 degrees
from vertical to overhanging direction the reliance on
the upper limb support was vastly increased. In the
vertical position grater vertical forces were applied to
the footholds (57%) while in the overhanging position
greater forces were applied to the handholds (62%)
[14]. In another study it appeared that smaller holds
induced variation only of the stabilizing horizontal
forces during the anticipatory phase of postural adjust-
ments [15]. It could be suggested that in cases where
similar mechanical forces are measured the muscle
exertion may be different due to different supporting
surfaces. Thus, even if climbing holds are instrumented
with force sensors, intensity in climbing cannot be
prescribed by variables of the mechanical work.
One may assume that climbing grades of difficulty
can serve as an intensity indicator but climbing dif-
ficulty depends on both: efforts magnitude of the
single moves and duration of the climb. Shorter routes
demanding greater percentage of the maximal volun-
tary contraction (MVC) can have the same difficulty
as longer routes requiring easier single moves. Thus,
climbing difficulty may be reckoned inappropriate for
intensity prescription and subjective exertion scales,
as proposed by Koestermeyer [8], are most applicable
for now. Nevertheless, intensity can be prescribed as
apercentage of the generated maximal force during
special preparatory strength exercises on afinger-
board because for each hold or lath the maximal force
can be calculated (i.e. in kilograms) and hangs with
weights at agiven percentage of the maximal force can
be conducted (fig. 5).
Rock climbing is an activity which includes many
sub-disciplines and styles. Each climbing route is
different from the other. Moreover, routes’ profile,
holds’ shapes, sizes and situation may vastly change
along the ascent. Based on the above pointed charac-
teristics, it appears that rock climbing is neither only
astrength nor an endurance sport but aphysical activity
with avariable character of the workload, demanding
acomplex development of the motor abilities, various
and at the same time stable skills and highly mobile
metabolic processes. Avery important characteristic of
the workload in rock climbing is that more than one
third of the time is spent in immobilized positions [6]
and climbing involves sustained intermittent isometric
contractions [16] with arestricting ratio of contraction
and relaxation phases of the forearm muscles (Table 1).
This should be the explanation of the nonstandard
physiological responses to climbing. Therefore those
who would suggest to control the training load through
physiological instead of mechanical indicators may be
also disappointed.
Physiological aspects
Physiological responses and bioenergetics are very
complex and nonstandard in rock climbing. Thus, this
article will cover only the main physiological aspects
which are significant for the training practice. Rock
climbing was qualified as a“very heavy work chal-
lenge” (8.4 – 9 metabolic equivalent) [17]. The Energy
expenditure (12.6 kcal/min) was compared to running
with avelocity of 12 km/h [18]. Having on mind the sus-
tained intermittent isometric contractions in climbing,
it may be assumed that the energy supply is amixture
of the three energetic systems and the dominating sys-
tem should frequently change. The anaerobic systems
should be involved due to the strenuous character of
the sport and the aerobic system is activated due to
the short relaxation phases. One study indicated that
the main energy systems required are the aerobic and
alactic systems [19]. These results should correspond
predominantly to the whole body metabolism. What
processes accrue locally at the most exerting and small
in size muscle groups (the forearm muscles) still remains
without an answer. It is plausible to assume that the

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anaerobic lactic system’s contribution can be higher in
some situations (20 sec – 2 min maximal efforts).
Climbers’ maximal oxygen consumption (¦O2max)
from general running or cycling ergometry are relatively
low (49 and 55 ml/min/kg) [6,9,17,20-22]. As some
climbing routes may induce small oxygen consump-
tion (¦O2) during climbing (20.6 – 31.9 ml/min/kg)
[6,18,20,23] it may be considered that the aerobic system
plays asecondary role [6] in some climbing situations.
Nevertheless some authors registered higher values dur-
ing difficult climbing (up to 44.1 ml/min/kg) [9,19,24].
In addition running or cycling ¦O2max is satisfying
anyway and the upper-body ¦O2peak values of climb-
ers were higher than of acontrol group of non-climbers
[25]. Therefore the importance of climbers’ aerobic
capacity should not be underestimated.
Aunique response to climbing is the fact that the
relationship between heart rate (HR) and ¦O2 does
not correspond to the traditional one. HR dispro-
portionally rises in comparison to ¦O2 [17,18,20].
Possible explanations are: 1) the repetitive isometric
contractions which hinder the local blood flow; 2)
the muscle metaboreflex (consisting of increased HR,
cardiac output, central blood volume, systemic arte-
rial blood pressure and vasoconstriction of renal and
inactive muscles); 3) the fact that the arms are often
above the level of the heart during climbing which
causes agreater increase in HR than exercise with arms
at waist level and 4) the reliance on both aerobic and
anaerobic type of energy supply [16,18]. Another ex-
planation for the existing ¦O2 – HR dissociation may
be the smaller size of the most exerting upper-body
muscles. Phillips et al. suggested that cardiac output
is not likely alimiting factor in climbing but rather
the upper extremity muscles’ capabilities for oxygen
uptake [26]. With respect to La, asimilar phenomenon
was observed. Giving the high corresponding HR val-
ues the post climbing lactate concentrations (La) were
relatively small (up to 6.8 mmol/l) [4,18].
Nevertheless, La, ¦O2, as well as HR values from
climbing are well below the same values from standardly
used maximal incremental tests (i.e. cycling or treadmill
ergometer tests) . These interesting results point out that
the traditional way of using physiological parameters for
training guidance is not applicable in sport climbing. In
addition, physiological variables may be different even
when climbing equally graded routes (i.e. routes with
different inclination) [9,21] Therefore, Borg’s rating of
perceived exertion [27] or similar subjective exertion
scales are most likely the only possibility for intensity
control in climbing at the moment.
Physical characteristics of elite rock climbers
Anthropometric profile
Anthropometric variables of climbers are ubiq-
uitous in climbing scientific literature. Climbers are
described as not being tall and having alow percentage
of body fat (% BF). Mean height values in elite male
and female climbers ranged between: 171 – 179 cm and
162 – 164 cm, respectively [20,28-31]. The height is
not alimiting factor of performance as taller climbers
may have an advantage when the distances between the
handholds are big but may also have adisadvantage
if the handholds and foot holds are situated too close.
The height of world-class boulderers correlated with
the ranking at aworld cup (r = 0.5, P< 0.05) [29]. This
showed that in general the smaller competitors per-
formed slightly better than the taller competitors. This
was probably due to the way the competition routes
were settled. Although % BF varied considerably even
in-between very skilled climbers [29] and did not cor-
related strongly with climbing achievements, the low
% BF is adistinguishing feature of elite climbers. It is
believed among climbing society that the arm span
relative to height (ape index) is an important variable.
Indeed, elite climbers usually possess an index higher
than 1.00 but it was not proven that the ape index cor-
relates with climbing performance [32].
Motor abilities
Rock climbing is awhole body activity. An electro-
myography suggested that major muscle groups of the
upper extremity, trunk, and lower extremity actively
contribute in order to progress on the route [26]. The
rate of exertion of the different muscle groups however
is different. During finger-tip hanging and pull-ups the
electrical activity of the flexor digitorum superficialis
was the highest which remained so in the pull-ups task
where brachioradialis had aclose exertion rate [33].
This shows that generally fatigue in rock climbing
is considered not to be systemic but localized in the
forearm muscles [34].
Based on areview on studies in the field Watts
noted that the reported values from handgrip dyna-
mometry of elite climbers are not particularly high in
comparison to recreational and active non-climbers
[4]. Nevertheless, elite climbers possess significantly
higher strength relative to body mass and sport-specif-
ic strength of the forearm flexors. It appears that train-
ing and testing in climbing should reflect the workload
characteristics of the activity in details, including the
specific climbing grip positions (crimp, open, pinch,
etc.). Nevertheless, it should be considered that climb-
ing can positively influence both specific and general
fitness and that general working capabilities should not
be underestimated. Among climbers of considerably
wide ability range (4–11 UIAA) handgrip dynamom-
etry and bent-arm hang scores correlated strongly
with redpoint performance [35]. In addition 10 year
old children who practiced regularly sport climbing
had higher upper-body strength measured via general
tests and similar results from tests for other motor

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Michailov M.L. / Medicina Sportiva 18 (3): 97-106, 2014
abilities compared to aged matched physically active
controls [36].
Major factors of performance
As climbers overcome considerable resistance
(their body weight), the type of endurance in climb-
ing is the strength endurance which was proved to be
aperformance factor of highest importance. Measured
through climbing time until exhaustion it correlated
strongly with climbing performance [29,37]. Amore
inside review of this ability is important for the training
methods’ design. The strenuous intermittent isometric
contractions and the unfavorably short relaxation pe-
riods induce arterial occlusion of the exerting muscles
and limit cell oxygen and fuel regeneration. Investi-
gations showed that climbers are adapted to oppose
to these negative influences by enhanced forearm
vasodilatory capacity and increased re-oxygenation
abilities in relation to non-climbers [38,39]. Me-
chanical manifestations of these adaptations were also
presented. At exertion rates of 100% and 40% MVC
rock climbers failed to maintain sustained isometric
contractions longer than sedentary subjects. Logically
climbers managed to cope better in specific rhythmic
contraction tasks in between this range of intensity
demonstrating in some cases greater times to exhaus-
tion and in other similar times but greater oscillated
forces [38-41]. If the efforts were continued after the
subjects could no longer maintain the assigned force,
climbers not only kept generating higher forces but
also experienced les decrease in intensity (% MVC)
than non-climbers [40].
Besides strength endurance, there are other mo-
tor abilities which were proven to be major factors
of performance in rock climbing (Fig. 2). These
are: sport-specific maximal strength of the forearm
muscles relative to body mass [4,42,43], force gradient
(rate of force development) of the finger flexors [44],
explosive strength of the arm flexors [30,45], shoulder
girdle strength endurance [35,36,41,42], core maximal
strength [46], flexibility (hip joints, hip abduction in
particular) [42,43,48].
Some researchers experimented methods for devel-
oping the decisive abilities in climbing. Guido Koester-
meyer focused on the local aerobic energy metabolism
and implemented higher number of “long routes” at lac-
tate steady state with short breaks in-between [49]. This
method improved significantly the strength endurance
which decreased afterwards when only “normal climb-
ing” was practiced (small number of difficult routes
with full recovery rest intervals). Michailov developed
an interval method, borrowed from the fartlek and
represented by alternating repetitions of easy and “dif-
ficult” rotes with short rest intervals (Fig. 3) [21]. This
method also significantly increased strength endurance
and is expected to equally improve the mixed and the
anaerobic energy supply. Schweizer’s results supported
the theory of the quadriga effect [50]. The author found
that isolated action of afinger may vastly increase the
generated force (up to 48%) compared with the force
which afinger can reach by the participation of four
fingers. The practical application of this finding may
be: one finger strength training in elite climbers when
the strength development has reached asaturation
level. Furthermore López-Rivera & González-Badillo
ascertained the more effective sequence of applying
two training methods which was: dead hanging during
the first four weeks of training using abigger edge with
added weight and dead hanging using minimum edge
depth during the next four weeks [51].
Scientific literature unfortunately does not abound
with papers on effects of training methods in climbing.
Fig. 2. Motor abilities of major importance in rock climbing

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Thus, the majority of the following means, methods
and forms of sport-specific strength and endurance
training are proposed based on the characteristic of
climbing as aphysical activity, following the principles
of training science and due to the fact that they have
been imposed as successful in the sport practice.
Methods of strength training
Sport-specific strength exercises
Sport-specific strength exercises are highly effective
and develop strength in unity with sports technique
[3]. Strength exercises of general coordination have
their implication in curtain stages of the training mac-
rocycle but they will not lead directly to improvement
of sport-specific work capacity. This is true particularly
in climbing. Asport-specific strength exercise for
climbers is bouldering (Fig. 4). Table 2 and 3 contain
workload parameters of two methods for sport-specific
strength development.
Special-preparatory strength exercises
The necessary workload not always can be achieved
through specific strength exercises due to coordina-
tion difficulty in some boulder problems [3]. Thus
special-preparatory strength exercises are widely used.
Fig. 3. An interval method resembling the workload during performing the
fartlek method. This interval method improves the compensatory mechanism
of the organism and is suitable for sports with strenuous character, where the
training load is difficult or not possible to be uninterrupted (Michailov 2006)
Fig. 4. Bouldering is a highly effective sport-specific strength exercise
Table 2. Method 1, exercise: bouldering for maximal strength development
Volu m e Intensity Rest intervals Effect
Number of hand
moves Boulder problems Maximal or near ma-
ximal difficulty of the
boulder problems
3-5 min
Maximal strength,
intramuscular and
intermuscular coordi-
nation
From 1-2 up to 6-8 8-10
Table 3. Method 2, exercise: bouldering for achieving muscle hypertrophy
Volu m e Intensity Rest intervals Effect
Duration Repetitions To be adjusted in a
way that will lead to
maximal workload
> 60-90 sec Hypertrophy,
strength endurance
40-60 sec 3-5

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Fig. 5. Dead hanging on afin-
gerboard variant 1: w ith addi-
tional weight
Fig. 6. Dead hanging on a fingerboard variant 2:
one hand hanging
Fig. 7. Dead hanging on a fingerboard variant 3: one hand
hanging with aid of a finger of the other hand (only as much
aid as needed in order to be able to bear the prescribed time)
Fig. 8. Different variants of pull-ups Fig. 9. Attempting the “1, 4, 7” exercise
on a campus board for developing
upper-body explosive strength and
forearm rate of force development
They are similar in effort to bouldering but with dif-
ferences in technique. The common ways to perform
these exercises are using the following forms: finger
board, campus board and system training. Examples
of exercises and methods are given in (Fig. 5, 6, 7, 8,
9 and table 4, 5, 6, 7).
Campus board training (Fig. 9) is aproven in the
practice extraordinary tool for developing explosive
strength, improving force gradient, intramuscular
and intermuscular coordination. Intensity should be
near maximum. This should be achieved through the
greatest velocity possible for the chosen laths’ sizes.
The repetitions number should be 4-6 and the rest in-
tervals between them 2-3 minutes, respectively. These
exercises should be done until failure (until phospho-
creatine depletion). Many exercises can be performed
on acampus board: making movements alternating
hands, simultaneously moving both hands, only one
hand moves and many variants of these basic exercises.
Some of the most popular variants are: making moves
by alternating hands and skipping laths (e.g. using
laths’ number: 1, 3, 5, 7; 1, 3, 6; 1, 4, 6/7; 1, 5, 7/8; etc.).

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System training is aspecial form of strength training
used mainly to improve intermuscular coordination.
The aim is to find the most economical positions and to
perform the movements accurate (the center of gravity
should be as close to the wall as possible, the legs should
push as much as possible, etc.) [8]. This training can be
orientated to improve the weak points of the climber.
These may be problematic movements, holds, finger
grip positions and body positions. Identical handholds
are systematically arranged. They can be complex blocks
with acombination of horizontal, vertical and diagonal
holds, as well as “uppercuts”, holes, pinches and “slop-
ers”. The identical moves and contractions lead to an
one-sided and deeper specific effect.
Methods of endurance training
The strength endurance of the upper body mus-
culature and the forearm muscles in particular is the
major factor limiting climbing performance. Climbing
involves display of strength endurance in combination
with performing movements of complex coordination.
Both bioenergetic factors and climbing skills highly
determine the ability to sustain longer on aclimbing
route. Considering the specific character of the work-
load (i.e. the sustained intermittent static efforts) and
aiming to build simultaneously an efficient technique
and endurance, training for climbing should be con-
ducted mainly through climbing exercise, not through
exercises of general coordination. As climbing routes
may vary in length and may demand different types of
energy supply, both aerobic and anaerobic capabilities
should be developed. The strenuous character of the
activity necessitates mostly interval methods to be
used (Table 8). They can be performed in the forms
of: ropeless long bouldering or traversing, top rope
and lead climbing.
Table 5. Method 4: pyramidal rise and decrease of intensity and decrease and rise in duration, respectively; exercise: dead
hanging on a fingerboard with weights or without weights
Volu m e Intensity Rest intervals Effect
Duration Repetition number Moderately high
(i.e. 85%)
2-5 min
Maximal strength,
intramuscular coordi-
nation
6-8 sec 1
4-6 sec 2 High (i.e. 90%)
3-4 sec 3 Near maximal (i.e.
95%)
2-3 sec 4 Maximal (i.e. 100%)
2-3 sec 5 Maximal (i.e. 100%)
3-4 sec 6 Near maximal (i.e.
95%)
4-6 sec 7 High (i.e. 90%)
6-8 sec 8 Moderately high (i.e.
85%)
Table 6. Method 5, exercise: pull-ups
Volu m e Intensity Rest between sets Effect
Repetitions Sets 40-70% 1-3 min Hypertrophy, strength
endurance
10-15 3-5
Table 7. Method 6, exercise: one arm pull-ups (in case the climber is not capable to perform one arm pull-up additional help
by the other arm is applied)
Volu m e Intensity Rests between
repetitions Rest between sets Effect
Repetitions Sets Maximal – near
maximal 20-30 sec 2-3 min Maximal strength
4 (2 for each arm) 4-6
Table 4. Method 3, exercise: dead hanging on a fingerboard with weights or without weights
Volu m e Intensity Rest intervals Effect
Duration Repetitions Maximal – near
maximal 2-3 min
Maximal strength,
intramuscular coordi-
nation
From 2-4 up to 6-8
sec 6-8

105
Michailov M.L. / Medicina Sportiva 18 (3): 97-106, 2014
Conclusion
Acomplete sport-specific training methodology
in climbing is beyond the scope of this article. Many
other methods and exercises could be also very use-
ful. Moreover, asuitable periodization of training for
climbing is an very important part of perfecting motor
abilities and skills.
Climbing presents achallenge for investigators
and trainers. Based on the fact that climbing is apoly-
structural sport with avariable character, it is difficult
to standardize testing and training, to evaluate the per-
formance limiting factors, to uncover workload control
indicators and to completely explain the nonstandard
physiological responses. Nevertheless, the profound
knowledge on different aspects of rock climbing is
aprecondition for enhancing performance through
designing effective training methods which should
highly reflect specificity to climbing.
Declaration of interest
The author reports no conflict of interests.
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Accepted: September 5, 2014
Published: September 10, 2014
Address for correspondence:
Assoc. Prof. Michail Michailov, PhD
Department of Theory and Methodology of Sports Training
National Sports Academy,
Studentski grad,
Sofia 1710, Bulgaria
Email: michailovi@hotmail.com
Authors’ contribution
A – Study Design
B – Data Collection
C – Statistical Analysis
D – Data Interpretation
E – Manuscript Preparation
F – Literature Search
G – Funds Collection