Easily the worst part of ‘supplementing’ climbing training with weightlifting is *keeping* it supplemental. I’ve got the @roguefitness Ohio bar and some bumper plates at home and most days it’s easier to just stay home and weight train rather than go to the climbing gym. I sort-of claim a CrossFit background, and it’s hard trying to balance well-roundedness with climbing specific training. I’ve been trying to somewhat train for @mountain_tactical’s strength standards, but also trying to climb harder/better. Since I’m technically a novice at most lifts, it’s addicting seeing progress in some(and depressing to plateau in others- looking at you, overhead press), but it’s hard to pull back a little and focus on the actual goal of climbing better.
I really liked the @trainingbeta episode with the lattice training guys where they said to “keep the goal the goal;” I try to think of that when I want to spend the week working on a lift when I should actually be climbing.
Anyways, I have seen some improvement to my climbing, I think it’s probably good for injury prevention, overall health, and It’s probably helped keep me engaged in exercising in general. I think once I meet a few more of these standards, it will be a little easier to refocus on climbing and make the barbell more of a maintenance workout. It doesn’t help that I enjoy trad, sport, and bouldering (and want to be prepared for alpinism too!) as disciplines either, and I know that ‘just climbing more’ is honestly the key at my current ability level.
And for what it’s worth, here’s my standards list, adapted from Mountain Tactical Institute:
Deadlift 2x Bodyweight
Front Squat 1.5x BW
Bench Press 1.5x BW
Clean 1.25x BW
Military Press 1x BW 🙄
20 Bodyweight Pull-ups
I don’t have a squat rack yet so I’m limited to squatting what I can clean, and can’t bench press at all (could try floor presses I guess). I’ve been doing most lifts at 3 sets of 4 reps, and recently switched my military press to 5x5 and have been a little more disciplined with it. Now just gotta get more time in the climbing gym and on the rock!