The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability

by Eric Horst

Overview

The only conditioning book a rock climber needs! Rock climbing is one of the most physically challenging sports, testing strength, endurance, flexibility, and stamina. Good climbers have to build and maintain each of these assets. This is revised and updated edition of the classic book, Conditioning for Climbers, provides climbers of all ages and experience with the knowledge and tools to design and follow a comprehensive, personalized exercise program.

Product Details

ISBN-13:	9781493017638
Publisher:	Falcon Guides
Publication date:	12/01/2016
Series:	How To Climb Series
Edition description:	2nd Edition
Pages:	256
Product dimensions:	7.40(w) x 9.10(h) x 1.90(d)

About the Author

Eric Hörst has been climbing for over thirty years. He is a performance coach who has helped thousands of climbers improve their performance through his books, magazine articles, seminars, and Web sites. He is the author of Training for Climbing, How to Climb 5.12, Learning to Climb Indoors, and Rock Climbing Virginia, West Virginia, and Maryland. He lives with his wife Lisa Ann and their two sons, Cameron and Jonathan, in Lancaster, Pennsylvania.

Table of Contents

Acknowledgments ix

Introduction xi

Part I Training Principles and Self-Assessment 1

Chapter 1 Principles for Effective Training 3

Chapter 2 Self-Assessment and Goal Setting IS

Part II General Training 25

Chapter 3 Warm-Up, Mobility, and Flexibility Exercises 27

Chapter 4 Basic Training and Weight Loss 57

Chapter 5 Antagonist and Stabilizer Training Exercises 71

Chapter 6 Core-Training Exercises 95

Part III Climbing-Specific Training 117

Chapter 7 Limit-Strength Training Exercises 119

Chapter 8 Power-Training Exercises 145

Chapter 9 Strength/Power-Endurance Training Exercises 163

Chapter 10 Local and Generalized Aerobic Training Exercises 181

Part IV Training Programs, Performance Nutrition, and Injury Prevention 191

Chapter 11 Designing Your Own Training Program 193

Chapter 12 Special Training Considerations 213

Chapter 13 Nutrition, Workout Recovery, and Injury Prevention 219

Appendix A Muscular Anatomy 228

Appendix B Training and Climbing Macrocycle Chart 230

Glossary 231

Suggested Reading 234

Index 235

About the Author 242