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Author:Randall GannPublish date:Nov 11, 2019
Do Is on an exercise ball for a bonus core workout while you strengthen your shoulders.
James Lucas
Comebacks get harder as we age—we don’t build muscle as easily nor recover as quickly. I discovered this in 2017 at age 48, upon returning to climbing after a three-year hiatus—and discovering that the 5.9s I used to warm up on were now at my limit. However, hardmen like Jim Donini and Bill Ramsey show there’s no reason you can’t climb your hardest when you’re older; it just takes more work.
Step one is laying a general-fitness foundation. According to Dr. Brigit Barre, a sports certified doctor of physical therapy at Langford Sports & PT in Albuquerque, New Mexico, it is harder for aging athletes to get and stay in shape because our metabolism slows, our muscle size and strength decrease, and our muscles, tendons, and ligaments become less flexible. However, consistent exercise will improve all of these things. Consider a boot camp or HIIT-style workout, or a combination of light resistance training with a cardio component. Your current fitness level will determine how long to focus on this phase—Barre says it’s a “feel thing” (look for increased flexibility and endurance) and that two to three weeks is a good baseline. Once you start back into climbing training, include active rest days with a cardio component: hike, run, bike ride, etc.
The best way to get climbing again is with a balanced plan that builds endurance, strength, and power equally—emphasis on plan. This helps in three ways, says Lance Hadfield, a climbing coach at the Stone Age Climbing Gym in Albuquerque: “First, it helps you overcome the inevitable plateau. Second, it provides measurable goals that show improvement. Third, it helps with injury prevention by specifically targeting things like shoulder and finger strength.”
There are numerous resources—my climbing partner and I chose the AIM Adventure U course 4 Weeks to Sending Fitness. While we both found it to be excellent, we also discovered that we weren’t quite ready. I tweaked a shoulder during bouldering intervals, and my buddy tweaked an elbow on his first hangboard session. So, with the help of Dr. Barre and Hadfield, I’ve developed a two-week preflight plan for older climbers leading up to 4 Weeks (or any similar protocol). By incorporating measured doses of climbing, hangboarding, injury prevention, and strength training, I completed 4 Weeks on my second attempt and am climbing confidently again.
Each day, you’ll do either the Full Warm-Up or the Shoulder/Tendon Glide Warm-Up.
One of the most common injuries that Dr. Barre sees with aging climbers is to the shoulder. Use her three-exercise warm-up.
These help reduce tendon friction and irritation.
These workouts help address older climbers’ spinal/thoracic stiffness, decreased core strength, and increased risk of injury.
Do these on the hands or elbows—keep your core and quads tight. For planks, keep your spine neutral by looking down. For side planks, put your free hand on your hip and keep everything in line.
Do these exercises in the order below.
Mileage is the key to restoring lost grip strength, which is why Hadfield suggests Aerobic Restoration and Capillarity (ARC) training mixed in with longer sessions swapping leads with a partner. The idea is to spend a prolonged amount of time on the wall doing moves while slightly pumped—this helps improve general climbing fitness as well as base grip and finger strength. Try traversing or autobelay laps.
Hangboarding is the quickest way to restrengthen your fingers, but it also carries a risk of injury. A good reintroductory workout is repeaters with short reps on big holds. Find comfortable jugs, hang for 5 seconds, then rest for 5 seconds; repeat 10 times. Maintain good form, with shoulders and elbows slightly engaged. To build on this exercise, find a set of big, comfortable slopers and do another 10 reps.
Randall Gann is a freelance video professional and writer in Albuquerque, NM.
Visit climbing.com/sendingfitness to register for our very popular one-month bootcamp, 4 Weeks to Sending Fitness, taught by pro climber Madaleine Sorkin.