Training for Bouldering | Strength
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- čas přidán 27. 06. 2024
- Strength training. Part of the training for bouldering series. Choose whatever progressions work best for you and build that strength!
Louis Parkinson's Strength Training on the Wall:
• Five Training Drills E...
Pull Up Progressions.
Australian Pull Ups: 00:15
Jumping Negative Pull Ups: 00:50
Pull Ups: 1:18
L-Sit Pull Ups: 1:40
Around the World Pull Ups: 2:08
Weighted Pull Ups: 2:32
Weighted L-Sit Pull Ups: 3:03
Pull Ups on the Wall: 10:29
Front Lever Progressions.
Active Hang/Scapula Protraction: 3:26
Lat Pull Downs: 3:57
Tuck Front Levers: 4:25
One Leg Front Levers: 4:50
Front Levers: 5:11
Lock Off Strength.
Lock Offs: 5:37
One Arm Lock Offs: 6:03
Lock Off Training on the Wall: 12:17
One Arm Strength.
One Arm Australian Pull Ups: 6:27
Offset Pull Ups: 7:10
One Arm Negative Pull Ups: 7:51
Leg Strength.
Squats: 8:20
Pistol Squats: 8:34
Shoulder Strength.
I's, T's, and Y's on the Rings: 9:14 - Krátké a kreslené filmy
This deserves more likes. It is one of the most underrated climbing related videos.
Absolutely brilliant video. Can't wait to start training some of these progressions. Thanks!
One of your best videos to date dude! Smashing it
This was so super informative. The best climbing workout vid I’ve seen. Ty
This is a super useful video, straight to the point, and very engaging!
Also, with regard to it being engaging - good work on the voice over - I worked in recording VO for a few years, and you really did a great job!
Thank you Philip! I really appreciate that!
The video I've been looking for. Thanks man.
This was awesome - Definitely trying this strength training on the wall tomorrow
Great video, lots of useful tips!
awesome guide, good work
Great video! Really concise and to the point, I will definitely incorporate some of this.
Great video, man. Thanks!
Best video I've seen on this. Thanks!
Super amazing climbing strength tips. Best I’ve seen.
Great video and helpful tips 💪🏽 thanks 🙏🏽
Great videos man keep it up! 👍
Thanks, very helpful!
Very good demonstration + progressions, thanks!
Best Front Lever form I’ve ever seen from a climber EVER! Proper scap retraction, good job man! ALL other climbing CZcams channel creators should take note from this imo. Props for crediting Louis too, I hope he watches this video.
Excellent options thru the progressions!
That is a very good video! Thanks for the ideas!!!
Underrated channel great stuff
thank you x100 for this video man! It was so well done dude!! This is your best video yet imo. Definitely has the classic Jay vibe and is super instructional and well thought-out! I'm so hyped to begin this training method!! Gotta send that first v7 and I think this will help a lot!! :D
Awesome videos dude! You are a seriously underrated bouldering youtuber - hope you stick at it and get the love your channel deserves :)
Nice drills, thanks!
great work man !! Really like the video
Loved your video. You are awesome👌
great video! going to start training using your exercises
Great video! Will definitely incorporate some of the exercises into my training at the home gym :)
i know this is an old video, but damn dude, you have an impressive physique! the ratio of biceps to the rest of your body and your arm definition is amazing
Fun video makes me wanna work out.
Beautiful
Excellent video! I really love rings in calisthenics, and I didn't realize how much strength and skills gives you bouldering, now Im seriously interest in. Thnks for the Video. Greetings from South of Chile!
Thanks Neil! Cheers to that!
Climb slow to hone your skills. Love that you ended on that, totally agree.
Awesome man, I'm glad you feel the same!
very nice excersizes
Very useful!! Thanks for the video. Would like to see more of that)
Thanks!
Love the guy sitting on the bench with his suspicious look
Spicy bro 🌶 👏🏾👏🏾
This is great. My 9 yr old has decided to climb and I know nothing. Thank you!
Very good exercises specific to climbing. Super good video, cant wait to implement at the gym! The set up at boulderfield in sacramento really looks like the gym in this video.
Thanks beamo! Cheers!
I work as a climbing teacher and I have to say that this is a real good way to exercice for climbing, especially the last part where you train on the wall (it’s fun and really effective).
Throw a tiny bit of abs reinforcing and you’ll be ready to climb anything.
No weights, no steroids, no nonsense. Just a human gaining strength in the most natural primitive way. That’s my philosophy of gaining immense physical and mental strength
I'm no climber but I use the rings pretty much exclusively. I've watched heaps of vids and yet you showed me stuff I hadn't seen; integrating a few moves for sure, thanks bud
You got it my dude, I love body weight training and climbing haha. The two go nicely hand in hand.
Canal sensacional!!
Parabéns!!
👊👊👏👏🇧🇷
Frenchies with a 3-5s lockoff are one of my favorite exercises . Archer squats are another good choice.
Frenchies are great! I should throw those in a another video.
Amazing video, the only thing I would have liked to see more of is pistol squat variations (i.e. side staggered squats, Ring Assisted, Chair Assisted). Appreciate the content and keep up my friend.
I see a lot of people doing antagonist training with rings like you show in the video, mimicking dumbbell flys with the rings in various shoulder positions.
However, as climber who has had some issues with upper crossed syndrome, I would like to advise people that doing chest exercises like these, in which the ROM is limited by the extreme tension at the bottom portions of the movement, can contribute to and exacerbate anterior shoulder tightness.
in terms of creating balance and health in the shoulders, its smart to program some end-range shoulder extension and external rotation drills (prone Y's, W's ETC.)
A lot of people imagine that because climbing is pulling-centric that simply pushing is sufficient as antagonist training, but traditional pushing muscles like the chest, contribute to internal shoulder rotation similarly to the lats during pulling motions.
Climbing already gives you a tight chest from never operating with an end-range shoulder position, to work these muscles if you don't already have the proper mobility, will simply contribute to shoulder imbalance.
But if you are loos as a goose, unlike me, plug away at those chesticles
love your vids dawg, keep up the vibes
So, I've been climbing for about 2 months (sent my first V4 yesterday) I really really like this video, and I'll be doing these workouts semi-daily from now on. Will update on results (maybe even a video)
Update, I'm injured
Oh no, I'm sorry to hear that! What happened?
any of the ring stuff can be done on TRX as well, plus support for other stuff like pistol squats. TRX kits travel well too :)
Not true. Trx is mean for having some part of body on ground. Not being completely off ground
EASY to hit that subscribe button brother! 💪😁
When your climbing gym tells you you must be 16 to use the pull up bar:
Thomas had never seen such bs before
The pullup bar?? I understand hangboarding, but the pullup bar's literally safer than bouldering itself
I would honestly just buy a door pull up bar and work on it at home if they are that strict... It costs araound 20 bucks
Update: im 16 now, i can now use the pull up bar 😎
You've gpt a huge amount of charisma and screen presence. If you've ever considered doing more with it, go for it.
What, like porn?
I mean he’s not wrong
@@DIYToPen Don't be gross. I don't know what you call what PewDee...or the Paul brothers do....but they make buck. Whatever, charisma and looks are important for acting, politics, performing, preaching...and Mr. JayBird has it and can project it through a screen, which is something that can go beyond rock climbing.
@@stephenleblanc4677 Sounds like you fancy him.
Great video! How many reps/sets would you recommend for each exercise?
I wish I lived a little closer to Terra Firma so I could use their gym equipment. My gym doesn't have any! Great video
It is really convenient! Maybe you could get a hang board?
Pedazo de fiti
Great video ! I just starting rock climbing and m going to add some of this on a warm up kinda routine. I really don't have much strength so its going to be hard. ( it takes a lot to do just 20 regular push ups ) any other tips you can give me as where to start ?!
Awesome! Thats so exciting. Climbing is such a fun exercise!
Yes, for advice, I would be more focused on form than reps. So I'd be more satisfied with 3 strict clean pull ups rather than 10 sloppy ones!
The focus on clean form will really help strengthen you, and give you mastery over every step which will have massive gains in the long haul!
Just saw the video :) Great information straight to the point. One question still remains: How much sets/reps per exercise do you recommend?
6-8 is always good. Once 6-8 feel really easy, move on to the next progression or add weight!
Great video! Pink shirt is strong as hell! How do you have the energy to do these workouts after a climb?
Tj Johnson I do one from each set! So just weighted pull ups or l-sit pull ups, front levers, rings or on the wall training!
Or just choose a few! I don’t necessarily do all of them every time, it’s also to explain the different strength building exercises!
Australian pullups
Well
Because
*you're down under*
I've done calisthenics for 4 years
Thank you for this
Just got it
Now I get it.
Quite an informative video. Can you recommend some of the bodyweight exercises if I don't have a pull-up bar or even a rod to perform Australian pull-ups? My back muscles are really weak XD
Yes! Get into push up position, keep your arms straight, then shrug your body down, then up. This will activate your scapula and lats, which will help strengthen your back! You can also do supermans (lay on your stomach and then lift your legs and chest off the ground).
JaybirdTV Thank you for the tip.
I think it's better to start by doing negatives (tuck lever/1 leg/ both leg) front lever exercises before trying to lift you up.
Great video btw
So true! The eccentric will help tear and build muscle faster too.
I injured myself (elbow) with T's, bc i did it with bad form and ignored pain. It's over a year ago, had a 5month break and i still feel it sometimes.
I'm sorry to hear that. I hope it heals up soon!
Just resting rarely works with injures, unless it's only inflammation... google for rehab exercises for your particular area of pain or find someone who knows rehab (physiotherapist,manual therapist etc. Good luck!
As you move your legs away from your center of gravity?
Are there any arguments for training unilaterally? So let's say one arm rows using the trx bands
What about ring push ups and dips?
What do you feel about climbing strength/weight ratio ? I personally see the best climbers are normally skinny and or tall but I know technique is a big part !
Do you have a recommendation for sets and reps before progressing to the next movement?
Probably 10 reps.
What gym is this? Looks dope. Ours kinda blows
Terra Firma in Grand Rapids MI!
Whenever i do front levers or compression training, i get an annoying pain in my bicep that feels like an inflammation.
Is that normal, or does anyone else have any experience with that?
I used to feel like that too, only I did so every time I went from warm-up bouldering to actually climbing at my max. After seeing doctors and physiotherapists, it turned out my back was too weak to support my arms properly during climbing. I started stretching the pectorales musculatur + neck musculatur, plus doing 5-6 exercises all targeted towards my upper back, and withing a month the pain was gone, and I have hardly felt it since. Hope this can give you some sense of direction. I wish you all the best.
Sets?
Dude I like just learnt how to do push ups
Haha you got it!
How often would you recommend climbing, training, and climb training per week?
I climb 3 days a week and trains twice a week this is after training at lower amounts for a month or 2
great video, question, should i first be able to do several reps of these before even starting bouldering or not necessary?
Really not necessary. Climbing is still the best training for climbing! Just start on the easy routes. As a beginner the best thing is just to give climbing a go, have fun and enjoy climbing. Climb with other people and help each other. The reason for the type of training shown in the video is that it’s difficult to isolate and improve certain strengths reliably by simply turning up at the local climbing wall and climbing. Therefore many people plateau in their ability. To specifically push strengths additional exercises are useful particularly as you can specifically see what your development is. This is however always just a supplement to climbing.
@@andrewwebber421 hey thanks for your reply, it's been a year since I started climbing, and yeah I agree with what you just said, just now I have started to incorporate days for strength training, def not necessary to do this training first.
Great video, but one critique. If you are trying to build strength you should aim for 5 reps not 10 as a goal before increasing the difficulty. 10 is an okay rep range for your strength training if you are entering a power endurance phase of your periodization. But for pure strength, 3-5 is a better range.
Nat L very true!
how im suposed to build the strength for one arm lock ofs doing two arms lock offs?
If you can do pull ups, either do lock offs or slow pull-ups (slow up and down)
Sets & reps??
How many sets?
How much rest between?
How frequent?
Which exercise on which days?
If this does get answered.. THANK YOU VERY MUCH!
that is for you to personalize and figure out ..... strength gains tends to be in the 3-5 rep range and musle growth is usally 8-12+ reps i would do something in the middle of the two . 8-10 reps works good for me
Is this terra firma?
how many sets of each exercise I have to do?
It depends! 6-8 is always a good range. I recommend using strict form over reps, and full range of motion. If you can do an easy 8 set, its time to add some weight!
anyone else thought they could here someone tapping their grinder out @ 11:14 lol
How would you put them in a workout then
I would warm up, climb, then train with some of these exercises.
So maybe do weighted pull ups, front lever raises, and lock offs after climbing!
your form though
Oh nice workout and a Bts fan I guess?
7:38
What the hell is going on there in the background? 😂
He is teaching a kid
How many sets and reps should I do each?
Tomasz Augun it depends! Once you can do 6-8 comfortably, I would begin adding weight!
@@jaybirdtv9002 yes, but how many set of each exercise?
@@gennarosica9694 3-5. Depending on how long you rest.
Ay I like your videos, so I hope you find this helpful.
At 9:45 - 9:50 you have an arched back, meaning your abs are not engaged.
Try doing those I, T, Y's with a "Posterior pelvic tilt" = PPT = abs engaged. You did the exercise with an Anterior pelvic tilt = APT = spinal erectors engaged.
Here's an example - there's a pic - just scroll to the bottom and also check out the video somewhere mid page. Video shows transitioning from APT to PPT which is good for learning both positions
www.gymnasticbodies.com/hips-dont-lie-understanding-pelvic-tilt-greater-strength-gains/
Also the other name for a PPT is hollow body. APT is commonly called arched body.
100 PERCENT , "engagement is crucial here. Flex you're back. Flex you're core and squeeze." Im sorry but that is cringe worthy with the form you displayed. You're heart was in the right place, you just need to do more research and learn proper hollow body form (POSTERIOR PELVIC TILT) before doing exercises like these.
@@rosethompson3390 Thanks! I've been doing loads of hollow body the last few months!
i think its not necessary to make pullups at all. whats necessary are strong fingers - strong core - and strong shoulders. rest comes from the feet.
but maybe im wrong, the plastic is different
I agree! I did this as a 4 part training series, fingers and core have their own episodes!
@@jaybirdtv9002 your are a beast anyway
Wolfang Gullich, the german climber that did the first 8b,8c and the first 9a grade, was also the first to introduce a specific training necessary to improve. 30 years ago he was already talking about one arm pullup, front lever..... He created the Pan Gullich known also as Campus Board, he will never did the first 9a grade if he never trained one finger pull up
lower back is the most important muscle group
Why wearing cap when bouldering ?
Why not?
@@goonballer you can ask this on everyrhing. What is benefit of wearing cap when bouldering ?
@@traparotarotota5180 You get 5 times more buffed and can sent the problem in half of the time
Additional +3 power if you are shirtless while still wearing the cap
bruh you're strong af i'm jealous
Why do all calisthenics practitioners wear black pants?
I don't know... it feels right haha
can we have someone who cant do more than 1 pull up show us how its done. 1:00
Use either a resistance band to make it easier or most gyms have an assisted pull up machine
You missed the most important thing, fingers strength
@Arsenal Coffee Co. Grip strength and finger strength are kinda different things...
@Arsenal Coffee Co. Your fingers do get stronger. But it is really different... Try to the hangboard and you will know what I'm talking about :)
@Arsenal Coffee Co. I did this as one part of a training series, fingers has its own video :)
"As climbers, we don't need a lot of leg strength". I'm gonna have to disagree with ya there, but let's not take away from the fact that this video is packed with great information, and an emphasis on good form. Prevent shoulder injuries, actively hang!
I literally only climb with my legs and core. Sent 5.13a outside only able to do 2-3 pull ups ever in my life.
How the fuck do you master weighted pullups lol
Do a lot of them? haha
Adjectives should be hyphenated.
Erm.. I think you'll find they're called "Inverted rows" not "Australian pull ups"
Haha yes I have heard them called that too. Probably the more common name. Guess I was trying to spice it up!
Should be titled beginner bouldering training all basic exercises and didn't even talk about the most important aspect of climbing your fingers ha gaining body strength is good but a good base in finger strength is key you don't need to be able to do pull ups one arms pulls ups for any rings exercises to be a good climber
I agree fingers and core are the most important! This was the first episode to a 4 part series, fingers and core are their own episodes!
weak