Strength Training in Climbing: A Systematic Review.

ABSTRACT: Langer, K, Simon, C, and Wiemeyer, J. Strength training in climbing: A systematic review. J Strength Cond Res 37(3): 751-767, 2023-The aim of this review was to provide an overview of the state of research on strength training in climbing and to answer the question how climbing performance, maximum grip strength, upper-limb strength endurance, maximum upper-limb strength, and upper-limb power as dependent variables are affected by different types of training. Moreover, we addressed the question which training methods and training parameters are most effective in increasing climbing and bouldering performance. Searches of MEDLINE (PubMed), SPORTDiscus, ProQuest, and Google Scholar were conducted for studies that met the following criteria: (a) examining effects of training on at least one of the dependent variables, (b) controlled longitudinal design with pretest and posttest, and (c) detailed information on training parameters and subjects. Twelve studies were included into the review. The quality of the studies was rated according to the PEDro scale, and the training interventions were classified according to training method (maximum strength [MS], hypertrophy [HYP], and endurance [END]), specificity (specific, semispecific, and unspecific), and static or dynamic exercises. For 9 of the 12 studies, effect sizes were calculated and the treatments compared. The results showed (a) positive effects of strength training on all variables, (b) a trend toward a mixture of MS and HYP or END training, (c) a trend toward semispecific exercise, and (d) similar effects for dynamic and static exercise with a trend toward a mixture of both. Coaches and athletes are recommended to combine static and dynamic semispecific exercises in a HYP and MS or END training.

The effects of five weeks of climbing training, on and off the wall, on climbing specific strength, performance, and training experience in female climbers-A randomized controlled trial.

Recent research has elucidated the effects of strength training on climbing performance. Although local muscular endurance training of the upper-limbs and finger flexors is frequently suggested, there is currently insufficient evidence to support its impact on climbing performance and climbing-specific strength. Furthermore, there is no evidence on climbers' experiences related to training and the likelihood of consistent engagement. In addition, the effects of more climbing-specific strength training on walls with built in lights and adjustable angles have yet to be examined. The low percentage of studies involving female subjects, additionally, demonstrates a significant gap in understanding the specific effects of strength training on women in the context of climbing. The aim of this study was thus to assess the effects of five-week on-, and off-the-wall climbing training on climbing performance, climbing-specific strength, and training experience. Thirty-one female lower-grade to advanced climbers were randomly assigned to either a control group, an off-the-wall training or an on-the-wall training group. Apart from the training regimen, all groups followed their usual climbing and bouldering routine. Subjects trained at least twice a week. Bouldering performance, and maximum strength and muscular endurance of the finger flexors and upper-limbs were assessed before and after the intervention. Furthermore, rate of perceived exertion and discomfort, exercise enjoyment, and exercise pleasure were assessed during the first and last training session, as well as after two and a half weeks of training. Intrinsic training motivation was assessed after the last training session. The results showed trends towards positive effects of off-the-wall training on climbing-specific strength, and on-the-wall training on climbing technique. Furthermore, our finding revealed high exercise enjoyment and intrinsic training motivation for both on- and off-the-wall training. Hence, lower-grade to advanced female climbers should rely on personal training preferences.

Development of Specific Motor Skills through System Wall Bouldering Training: A Pilot Study.

This study evaluated the effects of a five-week period of practicing specific climbing movements using a system wall on motor skills and bouldering performance compared to self-regulated, conventional bouldering. Thirteen advanced female boulderers (age: 24.5 ± 3.6 years, height: 166.9 ± 3.4 cm, and body mass: 63.4 ± 8.0 kg) were divided into an experimental group (n = 7) and a control group (n = 6). Both groups continued their normal training routines during the intervention, but the experimental group dedicated 30 minutes of their climbing time twice per week to practicing specific motor skills on a system climbing wall. Before and after the intervention, the participants attempted two boulder problems on the same wall. The performance was registered as the number of attempts to complete the boulder problems and as the highest hold reached within four attempts. Video recordings of climbers' best attempts, capturing the highest hold reached from a perspective directly behind them, were analyzed by three independent experts. The analysis was conducted using a five-point scale across six categories of movement quality. Modest enhancements in certain motor skills and performance were evident in both groups, revealing no significant distinction between them. The results underscore the efficacy of incorporating system walls into the training routines of advanced female boulder climbers, but the absence of between-group differences highlights the significance of individual preferences when choosing between conventional and system wall bouldering.

The Connection Between Resistance Training, Climbing Performance, and Injury Prevention.

BACKGROUND: Climbing is an intricate sport composed of various disciplines, holds, styles, distances between holds, and levels of difficulty. In highly skilled climbers the potential for further strength-specific adaptations to increase performance may be marginal in elite climbers. With an eye on the upcoming 2024 Paris Olympics, more climbers are trying to maximize performance and improve training strategies. The relationships between muscular strength and climbing performance, as well as the role of strength in injury prevention, remain to be fully elucidated. This narrative review seeks to discuss the current literature regarding the effect of resistance training in improving maximal strength, muscle hypertrophy, muscular power, and local muscular endurance on climbing performance, and as a strategy to prevent injuries. MAIN BODY: Since sport climbing requires exerting forces against gravity to maintain grip and move the body along the route, it is generally accepted that a climber`s absolute and relative muscular strength are important for climbing performance. Performance characteristics of forearm flexor muscles (hang-time on ledge, force output, rate of force development, and oxidative capacity) discriminate between climbing performance level, climbing styles, and between climbers and non-climbers. Strength of the hand and wrist flexors, shoulders and upper limbs has gained much attention in the scientific literature, and it has been suggested that both general and specific strength training should be part of a climber`s training program. Furthermore, the ability to generate sub-maximal force in different work-rest ratios has proved useful, in examining finger flexor endurance capacity while trying to mimic real-world climbing demands. Importantly, fingers and shoulders are the most frequent injury locations in climbing. Due to the high mechanical stress and load on the finger flexors, fingerboard and campus board training should be limited in lower-graded climbers. Coaches should address, acknowledge, and screen for amenorrhea and disordered eating in climbers. CONCLUSION: Structured low-volume high-resistance training, twice per week hanging from small ledges or a fingerboard, is a feasible approach for climbers. The current injury prevention training aims to increase the level of performance through building tolerance to performance-relevant load exposure and promoting this approach in the climbing field.

Physical performance testing in climbing-A systematic review.

Due to the increasing popularity of climbing, the corresponding diagnostics are gaining in importance for both science and practice. This review aims to give an overview of the quality of different diagnostic testing- and measurement methods for performance, strength, endurance, and flexibility in climbing. A systematic literature search for studies including quantitative methods and tests for measuring different forms of strength, endurance, flexibility, or performance in climbing and bouldering was conducted on PubMed and SPORT Discus. Studies and abstracts were included if they a) worked with a representative sample of human boulderers and/or climbers, b) included detailed information on at least one test, and c) were randomized-controlled-, cohort-, cross-over-, intervention-, or case studies. 156 studies were included into the review. Data regarding subject characteristics, as well as the implementation and quality of all relevant tests were extracted from the studies. Tests with similar exercises were grouped and the information on a) measured value, b) unit, c) subject characteristics (sex and ability level), and d) quality criteria (objectivity, reliability, validity) were bundled and displayed in standardized tables. In total, 63 different tests were identified, of which some comprised different ways of implementation. This clearly shows that there are no uniform or standard procedures in climbing diagnostics, for tests on strength, endurance or flexibility. Furthermore, only few studies report data on test quality and detailed information on sample characteristics. This not only makes it difficult to compare test results, but at the same time makes it impossible to give precise test recommendations. Nevertheless, this overview of the current state of research contributes to the creation of more uniform test batteries in the future.