Ricardo Trevino is a personal trainer with more than 7 years experience in coaching people to help them attain their fitness goals while simultaneously improving their quality of life. With 12 years of experience in climbing in Mexico, he has competed and earned national level titles in the field since 2007. He is currently looking forward to competing in climbing at the national level for Canada in 2016.
Climbing is for everyone! For those that would like to climb outdoors, there is nothing more breathtaking than the mesmerizing landscapes you see when you reach the top. It is also a vital way to incorporate the basics of this discipline that will help your hip mobility, grip strength, balance and even muscle memory. Not to mention there is a vast array of choices: you can try bouldering, indoor climbing, free rock climbing, solo climbing, aid climbing, ice climbing and alpine climbing.
Climbing is one of the few disciplines that involves the combination of full body and mind control as well as strength and other skills. It involves working all kinds of fiber muscles - slow and fast switch fibers - constantly changing your direction and center of gravity in 3 dimensional planes. However, personally it goes beyond merely training my body to climb. A climber needs to have a strong mind in order to make quick decisions in extreme situations and sometimes act without thinking twice about the next movement.
Tips for beginners (Indoor bouldering)
- Wear proper climbing shoes. If you are bouldering, then chalk and shoes will be the only equipment you will need.
- Proper full body warmup. Do not forget wrists and stretch pulling each finger individually after climbing for 15-25 sec each.
- Start planning your resistance training with big and easy to grab grips (Rocks). How many movements in one direction (left or right) can you do and control before you fall?
- Ex. (20 movements to your right +20 movements to your Left) X3 1 min rest after set.
- Do not use gloves, your hands will get use to it, and before you notice you will be grabbing smaller and more complex grips.
- Climb and train with stronger people than you.
- Look into: bouldering or indoor climbing, the nearest Indoor climbing gym and give it a try with a friend who can spot you.
Wrist mobility exercises
1. Wrist Rotations: This is very basic. Wrap your fingers together and move your wrists around in every possible direction. Hold any position that feels a little tender/limited for a few seconds. Repeat often throughout the day.
2. Prayers: Stand up and place your hands together in front of you, as if in prayer. Maintaining contact between your hands, lower them. Go as far as you can. The longer you can keep your hands together, the better you’ll stretch the wrists. At the bottom, reverse things so that your fingers point downward and your hands remain together. Come back up.
3. Static Holds: Pull your wrist back into extension and/or flexion and hold for at least 20-30 seconds.
4. Planche push-up position: Get into a plank position (elbows fully extended at the top of the push up). Turn your hands inward so your fingertips are pointing toward your toes. Keeping a rigid torso, shift your body forward so you have an angle from your shoulders to wrists. Hold this position for 20-30 seconds (or as long as you can bear) and repeat. If this is too intense, drop down to your knees and complete.
Ricardo - “Life is a mountain but the view is worth the climb.”
There will always be a challenge behind each mountain, rock, and movement; thus, there is always something to work on.
Special thanks to The Hive for letting us use your space!
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