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Neely Quinn interviews pro rock climbers, climbing trainers, and other insightful members of the climbing community about how we can get a little better at rock climbing. Subjects include how to train for certain aspects of the sport, how to rehab injuries, the best diet for climbing, and personal stories about climbing.

May 16, 2016

Improving Core Strength for Climbing

This week, in our fifth mini episode of Ask Kris, we talked about how to improve core strength for climbing. Having just spent last week in Rifle on my project, I realized that I need to gain a lot of core strength myself, so I loved this episode. 

Here's what we talked about:

  • What our "core" actually is
  • What exercises you should do to train core strength
  • How I should train for my core-intensive kneebar crux
  • Why we don't train core with low reps/high weights
  • How to train your lower back to avoid injury

Train Your Core with Kris's Programs

All of the programs that Kris wrote for have a focus on core stability and strength.

If you want 3 complete workouts every week to get you stronger and help you stay injury free, check out our bouldering training program or our route training program.

Freebie Core Workout

Do all of the exercises below without stopping, except for the noted rest times. 

TRX Pikes (Video):

  • Reps: 25
  • Rest: 10 seconds

TRX Saws (Video):

  • Reps: 25 
  • Rest: 10 seconds

AB Hip Raises (Video):

  • 25 reps 
  • Rest: 10 seconds

TRX Planks (Video):

  • 1 minute
  • Sets: 2-4
  • Rest: 1-2 minutes between sets

Toes to bar

  • Reps: 15
  • Sets: 4
  • Rest: 1 minute between sets

Ab Roller

  • Reps: 20
  • Sets: 4
  • Rest: 45 seconds between sets

V-Ups (Video)

  • 25 v-ups
  • Sets: 4
  • Rest: 90 seconds between sets

All done - nice work! 

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  • Link to the TrainingBeta Podcast on iTunes is HERE.
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