Training for Rainy Days: How to Stay Strong When You Can’t Climb Outside ☔💪

Training for Rainy Days: How to Stay Strong When You Can’t Climb Outside ☔💪

Introduction

Spring weather can be unpredictable, and rainy days might keep you off the rock. But that doesn’t mean you can’t keep building strength and skills indoors! Whether you’re stuck at home or hitting the gym, here are the best ways to stay strong and motivated when outdoor climbing isn’t an option.

1. Focus on Finger Strength Training 🖐️

Rainy days are perfect for building finger power without the risk of slippery rock.

  • Hangboard Sessions:

    • Warm up first with easy hangs and stretches.

    • Use repeaters (7 seconds on, 3 seconds off) for endurance.

    • Add weight as you get stronger to build power.

  • Grip Trainers: Use grip strengtheners to keep your forearms activated.

  • Pinch Block Drills: Perfect for training outdoor-style holds.

🔗 Get your home wall ready with durable climbing hold packages to keep your training fresh.

2. Practice Core & Stability Workouts 🏋️

A strong core helps maintain body tension and control on tricky routes.

  • Plank Variations:

    • Regular Plank: 1-2 minutes

    • Side Plank: 1 minute each side

    • Plank with Alternating Arm Raises: 30 reps

  • Leg Raises: Hang from your pull-up bar or hangboard and slowly lift your legs.

  • Russian Twists: Engage your obliques and improve rotational strength.

3. Incorporate Climbing-Specific Workouts 💪

Mimic climbing movements even when you can’t get on the wall.

  • Pull-Up Pyramid: Build strength by gradually increasing and decreasing reps.

  • Archer Pull-Ups: Train unilateral pulling power.

  • Lock-Off Drills: Practice locking off at different arm angles to build endurance.

🔗 Use modular wall design instructions to enhance your training area.

4. Set Up Climbing Circuits 🌀

Combine different exercises to create a high-intensity workout.

  • Circuit 1:

    • 10 Pull-Ups

    • 15 Push-Ups

    • 20 Sit-Ups

    • 1 Minute Plank

  • Circuit 2:

    • 5 Burpees

    • 10 Squats

    • 15 Hanging Leg Raises

    • 20 Russian Twists

  • Repeat each circuit 3 times with minimal rest.

5. Work on Technique & Movement 🦶

Rainy days are ideal for perfecting your technique.

  • Footwork Drills: Practice precise foot placements on small holds.

  • Slow Climbing: Climb as slowly as possible, focusing on balance and control.

  • Silent Feet: Try to place your feet without making any noise—great for technique!

6. Stay Mentally Sharp 🧠

Climbing is as much mental as physical, so use downtime to build confidence.

  • Visualization: Picture yourself sending your projects with perfect technique.

  • Watch Climbing Films: Get inspired by top climbers crushing hard routes.

  • Mental Mapping: Break down beta in your head to stay prepared for your next session.

7. Try Cross-Training for Full-Body Fitness 🏃‍♂️

Boost your overall athleticism to complement your climbing.

  • Running or Cycling: Improve endurance with cardio workouts.

  • Yoga or Mobility Work: Keep your body flexible and balanced.

  • HIIT Workouts: Build explosive power and stamina.

Conclusion

Don’t let rainy days slow down your progress! With the right indoor training routine, you can keep building strength, endurance, and technique until the sun comes out again. Set up your home wall with climbing hold packages and follow modular wall design instructions to make training days count, rain or shine!

Back to blog