Cross-training is training that is different from what is usual for an athlete. Such training improves general fitness, corrects muscle imbalances, and is good for preventing overuse injuries. Cross-training improves your performance in your main sport.
Cross-training like sport climbing is useful for gymnasts, OCR enthusiasts, CrossFit enthusiasts, martial arts athletes and hobbyists – climbing increases finger and forearm strength, which is important for hand grip and support. Skiers and snowboarders can increase their performance in preparation for a season or trip by practising balance routes, where there is a lot of footwork and coordination.
Types of training useful for climbers:
Strength training
Exercises with weights, gymnastics – improves strength and ability to control body positions on the wall.
Flexibility training
Mobility, yoga training – helps to increase the amplitudes of joint movement, improve muscle balance (eg left – right, muscles that pull and push).
Cardio training
Running, cycling, swimming – increases general endurance and your ability to train longer, climb a longer route.
Balance training
Slackline or skateboarding will help improve balance.
Adapt cross-training to your goals and abilities. It’s important to find a balance that complements your climbing training without straining your body.
