Rock Climber ‘Instant Muscle Strengthening Techniques’

Column #81, 19th December 2009

Athletes such as Rock Climbers are always looking for new training techniques to enhance physical performance. Luckily Strength and Conditioning methods have come a long way and are continually advancing. There are even techniques that can instantly increase strength, power and flexibility. Immensely useful when you just need that extra second or two of holding strength, inch of reach or speed to make the next hand-hold.

Performance Limiting Factors

Whether we are considering health or pushing our performance to the limit, we need to identify the limiting factors. Physical ability (climbing, running, jumping, swimming etc) will be limited by factors such as muscle flexibility, strength and power. What are the areas of your sport that you struggle with?

When you attempt something like a pull up exercise, there are many muscles and components that are involved to successfully achieve it. The key is to be able identify what they are and do something about it. Hence you could target the muscles that are weak (such as the Biceps or Latissimus dorsi) and activate them instantly to make the pull up easier. Or spot which muscle is tight (such as the traps) and on the spot, increase the flexibility. All in the name of only being as strong as your weakest link and eradicating the problem. Strength throughout the system.

If you are looking to progress your training and identify weak links then work with a Strength and Conditioning specialist, preferably one trained in ‘Instant Muscle Strengthening’. Get in touch at www.functionaltrainer.co.uk to work with one today.

Instant Muscle Strength Techniques

Various innovative techniques can be applied to produce results instantly:

· Increased flexibility levels, such as at the shoulder for greater external rotation.

· Greater levels of integrated muscle strength.

· Increased neural drive to muscles.

· Enhanced speed of muscle contraction.

· Correction of functional movement patterns by muscle activation.

Too Good to be True

The fact is that this is the progression of what we know about how the musculoskeletal system works and what strength, flexibility and power are. With true understanding of these functions, we can design programs and apply techniques that can produce incredible results and quickly.

60 Second Results

This all sounds all well and good, but is it practical? Does it work during a training session or when you’re out climbing? Fortunately yes, it is practical and is extremely relevant to a rock climber whose success or failure is determined by fractional amounts of strength, flexibility and power and acutely defined by muscular balance. The beauty of the techniques are that they all take between 30 and 60 seconds to perform and can last up to 8 hours.

As these are skilled techniques, you are advised to work with an exercise specialist, or even attend a course teaching the techniques. Highly recommended come the courses run by Charles Poliquin, Strength Coach, where you will learn from one of the best.