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1. Explosive force: 4 groups of 6-8 weight trainings can be performed for each major muscle group, and the rest between each group does not exceed
45 seconds is the principle. The explosive power of training will not be significantly reduced due to training interruption. 2. Strength: Perform 3-4
Group 10-12 times of weight training, can effectively increase muscle strength, while the effect of muscle enlargement is less significant. For rock climbers, muscle strength training can extend muscle resistance to lactic acid. 3. Endurance: Increases endurance and strengthens cardiovascular blood vessels. Perform 3-
4 groups more than 20 times.
The number of times of this weight training refers to the weight under which the muscle can only do this number of times.
psychological
1. Fear: Overcome height and self fear. 2. Calmness: In the course of difficulty, cultivate calm thinking. 3. Motivation: Understand your motivation for climbing, leisure, sports, competitions, and routes... 4. Mood: When you are in a bad mood,
Do not force yourself to climb a difficult course. 5. Like: Do not set a pre-position for the preferences of the rock farm and route until the skill is mature. 6. Confidence: In normal practice, slowly accumulate confidence. 7. Willpower: When climbing a route, there must be a will to climb.
Periodic training
1. Out of season: focus on power training. 2. Season: muscle and skill training. 3. Competition: Simulation competition.
Training plan
1. Bouldering: twice a week. After training, rest for at least 48 hours. 2. Weight training: warm-up stage 60-80
Intensity of %, weight training of 4 groups 6-8 times a week. 3. Aerobic exercise: 2-4 times a week. 4. Flexibility: Autonomy and Passive Lacing, the gap between the two can not be too large. When pulling the ribs, pay attention to straightening the back and avoid hurting the spine, and do not use the "shake" method to pull the ribs.
Fitness