Become strong with the right traning

Stay injury free and become a better climber with exercises shown on this page. Further down you can see suggestions for a great warm-up before climbing.

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THE YOUNG CLIMBER

During puberty, young, eager climbers are particularly prone to injuries in the growth zones of the fingers. During this period, it is important to vary climbing training, avoid too much finger-heavy bouldering and campus training (finger training where the athlete only climbs with their hands and their legs hang freely), and be aware of the choice of training methods for specific finger training. Any finger complaints should be taken seriously and investigated by a qualified healthcare professional to avoid serious damage to the growth zones of the fingers.

BETTER - WITHOUT INJURIES

Strength training reduces the risk of injury and improves your performance on the wall. The program below is designed specifically for climbers, with the aim of enabling the body to withstand the stresses and strains of climbing, so you can both stay injury-free and become a stronger climber.

LOAD MANAGEMENT

The body has a good ability to adapt to training loads, but the key is to gradually increase the amount of training. Large fluctuations in weekly training and competition loads increase the risk of injury. That's why more and more research indicate that load management is the most important thing you can do to reduce the risk of injury, no matter what sport you play. Read more about how you, as an athlete or coach, can become better at load management in the article below.

FINGER TRAINING

When it comes to finger training, it's important to increase the load (frequency, duration and weight) gradually to avoid injury. Start finger training on large grips and good lists before increasing the level of difficulty to smaller grips and shallower lists. It is recommended to have a certain training base, preferably 2 years of steady climbing, before starting specific finger training. Read more about finger training in the article below.

STAY INJURY FREE
Climbing

Exercises

Level 1 Level 2 Level 3

  • Level 1

    11 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

  • Level 2

    10 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    8 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

Level 1 Level 2 Level 3

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