Introduction
After a winter of shorter indoor sessions, transitioning to longer outdoor climbs can feel exhausting. Endurance is key for sending big routes, and spring is the perfect time to rebuild it. Here’s how to get your climbing endurance back in top shape for outdoor season.
1. Increase Time on the Wall 🧗♂️
Endurance is all about staying on the wall longer without pumping out.
- Climb for Volume: Instead of max-effort attempts, aim for more total climbs per session.
- Link Multiple Routes: Try climbing 2-3 back-to-back problems or sport routes.
- Long Traverses: Use your home wall to practice sustained movement.
Pro Tip: Set endurance circuits using climbing hold packages with jugs and slopers for longer climbs.
2. Train Aerobic Endurance 🏃♂️
Climbing endurance isn’t just about your forearms—it’s about your overall aerobic capacity.
- Low-Intensity, Long-Duration Climbing: Stay on easier routes for 10+ minutes without stopping.
- Cross-Training: Running, cycling, or rowing helps improve cardiovascular endurance.
- Rest Smart: Learn how to shake out and recover mid-route.
3. Finger & Forearm Stamina Drills 💪
Grip endurance is essential for long climbs.
- Hangboard Repeaters: Do 7 seconds on, 3 seconds off for 1-2 minutes.
- Towel Grip Pull-Ups: Hang a towel over a pull-up bar to build forearm endurance.
- Dead Hangs with Relaxation Focus: Hang on jugs and actively practice relaxing your grip.
4. Footwork & Efficiency Training 🦶
Good technique saves energy and extends endurance.
- Silent Feet Drills: Place your feet carefully and avoid unnecessary movement.
- Static Climbing Practice: Move slowly and deliberately to build control.
- Weight Shifting: Learn how to take pressure off your arms by using your legs more.
5. Route-Specific Training 🏔️
If you have a specific outdoor route in mind, train for it at home.
- Match the Hold Types: Use similar grips to what you’ll find on your project.
- Simulate the Angle: Adjust your wall or training setup to mimic the climb’s steepness.
- Timed Rest Periods: Practice resting on the wall at strategic points like you would outdoors.
Pro Tip: Use modular wall design instructions to modify your home setup for endurance-focused sessions.
6. Mental & Focus Training 🧘♀️
Long routes require patience and mental stamina.
- Visualization: Picture yourself completing a climb successfully.
- Breath Control: Use controlled breathing to stay calm and conserve energy.
- Progress Tracking: Keep a log of endurance improvements to stay motivated.
7. Test Yourself Outdoors 🌿
The best way to rebuild endurance for outdoor climbing is… to go climbing!
- Start with Moderates: Ease into long climbs with easier routes.
- Limit Resting on the Rope: Challenge yourself to climb efficiently without excessive breaks.
- Listen to Your Body: Fatigue is normal, but avoid overuse injuries.
Conclusion
Rebuilding endurance after winter takes time, but with a structured plan, you’ll be ready for long routes in no time. Start training today with climbing hold packages and modular wall design instructions to prep for your best spring season yet!