Category Archives: Training

Bridge Cycle for Summer Training

by Mark Anderson

Performance-oriented climbers often ask me what to do with their time when facing a month or more of unsuitable outdoor climbing conditions. A good example is the climber who lives in the northeastern US and can’t climb through the dead of winter due to snowpack or extreme cold. On the other end of the spectrum, the summer heat stymies many in the southern part of the continent.

My standard disclaimer is that it’s personal: it really depends on your near-term and long-term goals, and your current level of motivation. If you’re psyched to train, you really want to eke every last bit of performance out of your body, and you’re willing to sacrifice other aspects of your life to do so, then the best bet is to complete a Bridge Cycle. This is a truncated version of a typical Rock Prodigy training cycle, tailored to span the gap between full-blown training cycles.

A Bridge Cycle could be as short as a month, or as long as several months. The distinctive element is that it essentially skips the Performance Phase, or at least minimizes its importance to the extent that any outdoor climbing is an afterthought, rather than the primary focus of the cycle. For example, let’s say it’s June and you have a big project looming for the fall. You’ve determined that in order to peak during optimal sending conditions in early November, you should begin your full fall cycle in mid-August. But what to do in the mean time?

Over the summer of 2011 I trained as usual and focused on working Grand Ol’ Opry, located in a relatively cool, shady alcove at nearly 8000-feet.

Over the summer of 2011 I trained as usual and focused on working Grand Ol’ Opry, located in a relatively cool, shady alcove at nearly 8000-feet.

If you’re like me, you might benefit the most from a break from climbing. I like to climb in cold weather, and it’s generally “too hot” for my taste in the summer. My strategy for bridging between the spring and fall seasons varies from year to year. Some years I select a relatively cool goal route, go all out as usual to train for it, and then “suffer” through the sub-optimal redpoint conditions. Some years I stop climbing completely, ride my bike instead, and focus on family and house projects. I find a long layoff helps stoke the flames of motivation for my next training cycle. Of course, I have a lot of miles under my belt, and even after an extended break I seem to be able to pick up right where I left off—physically, technically and mentally (after completing a full training cycle). Other climbers find an extended layoff makes them “rusty”, and the sabbatical negatively impacts their next full season.

A low key summer season also allows me to catch up on house work and spend more time with my kids. These two goals converged in early June, when I built this climbing wall for my kids. [more details on that project to come]

A low key summer season allows me to catch up on house work and spend more time with my kids. These two goals converged in early June, when I built this climbing wall for my kids. [more details on that project to come]

This year I’m using a combination of several approaches. I began with a full bore spring season, which included working and sending several hard projects. Rather than ending the season when my peak ended (around the end of May), I’m continuing to climb easier and easier objectives as my fitness fades. I also started riding my bike and began some serious house projects around the 1st of June. I will stop climbing in the middle of July, for a full two weeks of straight rest, and then resume training around August 1st for my fall season.

Recently I’ve found summer is a great time for developing new routes like The Smear Hunter, 5.13c, at the Bunker. During prime seasons I’m very focused on my projects and refrain from anything that interferes, like the often strenuous work of cleaning and bolting new routes. During summers like this one, my goals are modest enough that I can afford to divert some energy towards route development.

For me, summer is a great time for developing new routes like The Smear Hunter, 5.13c, at The Bunker. During prime seasons I’m very focused on my projects and refrain from anything that interferes, like the often strenuous work of searching for, cleaning and bolting new routes. During summers like this one, my goals are modest enough that I can afford to divert more energy towards route development.

There are many situations where an extended break doesn’t make sense and you would be better off with some form of training.   Perhaps you are new to climbing and should keep your nose to the grindstone. Perhaps experience shows you’re best off maintaining momentum from one season to the next. Perhaps you are just plain psyched on training, there’s nothing you would rather do, and you can’t stand the thought of wasting an opportunity to get better.

How you spend the training phases will depend on your goals, strengths, and weaknesses. If you have any glaring weaknesses, they should be your first priority. A bridge cycle provides a fantastic opportunity to focus completely on addressing weaknesses because you have no specific near-term goal that demands attention. For example, if you find you struggle with a particular type of move—say, pulling the lip of a roof—you can spend this time training the physical, technical and mental aspects of these moves, including seeking out sub-limit routes to practice on.

Chill summer seasons like this also allow me to explore new areas like Mill Creek Crag (which is about an hour west of Denver). When I’m super-fit I’m reluctant to go places I haven’t thoroughly scoped, for fear of “wasting” a precious day of peak fitness. Completing the First Free Ascent of Lou Reed, 5.13b.

When I’m super fit I’m reluctant to visit unknown crags for fear of “wasting” a precious day of peak fitness. On the other hand, laid-back summer seasons allow me to explore new areas like Dumont, CO’s “Mill Creek Crag” where I made the First Free Ascent of the scenic Lou Reed, 5.13b.

Next consider the relative importance of any short and long term goals. Going back to the original example, let’s say your fall goal route is long and pumpy, but the individual moves are well within your ability. You may want to design your bridge cycle to improve your redpoint endurance, and so emphasize Base Fitness and Power Endurance training. Perhaps your fall goal route is short and bouldery, in which case emphasizing Strength and Power is the way to go.

For many, the near-term goal route is less significant than the desire for long term improvement. This could be because you haven’t identified a fall goal route yet, you have many goals for the fall that span the gamut of climbing styles (so focusing on one climbing style takes a backseat to general improvement), or maybe you’re “all-in” on the Time Value of Climbing Ability. If any of these apply to you, and you have no glaring weaknesses (dare to dream), I recommend focusing on Strength and Power, since these are the most difficult to attain and will benefit every aspect of your climbing.

An example of a Bridge Cycle emphasizing Strength and Power is shown below. It includes a few Base Fitness workouts to get you ready for hangboard training, a relatively full Strength Phase, and a brief Power Phase so you can realize a short payoff from your training (in the form of a few sessions of Limit Bouldering–these can be done indoors or out). It clearly favors strength over power for a number of reasons (it’s more basic, more universal, more cumulative and easier to train, to name a few).  If you have more time to work with, expand the Strength Phase, then Power Phase, then Base Fitness Phase accordingly.  For most the PE Phase would be the last priority since there is no Performance Phase planned.

Bridge Cycle ChartFor some great discussions and first-hand experience with planning Bridge Cycles, check out these threads on the RCTM Forum (more or less in order of relevance):

Finally, if you do find yourself training in the mid-summer heat, you might benefit from some of these tips.  Good luck and happy training–fall is just around the corner!



The Lazy H Climbing Barn

by Mark Anderson

Piggybacking on last week’s post about designing a home wall, here is a quick virtual tour of the Lazy H Climbing Barn. Note that I didn’t go through any logical process when designing it, I just eye-balled everything, and I paid for my impatience with a wall that was too steep. Six months in I was compelled to tear it down and re-build it.  Other than that, I’m pretty much happy with it (see more below).

The Lazy H. Note how the barn is built to match the sloping hillside.

The floor dimensions of the Lazy H are roughly 12-feet by 24-feet, (with the 24-foot-long walls running roughly east-west). The south exterior wall is 12-feet high, and the north exterior wall is 8-feet high, with a slanted roof spanning those walls (with no interior bracing aside from the joists that support the climbing surfaces). The barn was built decades ago to match the contour of the sloping hillside. There isn’t a square angle in the place, and if I were doing it again I would tear the entire rat trap down and start over!  It was used as an actual barn until I moved in.  At that point the roof was full of holes and there was literally a mountain of horse manure on the floorless ground.  Every flat surface was covered in rodent feces.  I spent the first several days just shoveling shit and wheeling it outside. So many memories :)

The climbing surfaces are as follows:

  • Both the east and west walls are a single vertical plane. I estimate I have about 280 square feet of vertical terrain total, but about 100 sq ft of that is basically useless.
The vertical East Wall of the Lazy H.  Good for my kids, but otherwise designed to not interfere with the South and North Walls.

The vertical East Wall of the Lazy H. It was designed so as to not interfere with the South and North Walls.  It’s great for my kids who love to climb up to and stick their heads out of the window, but I don’t use it except to connect the North and South Walls when warming up or ARCing.

The vertical West Wall of the Lazy H.  This wall is great for warming up and ARCing on small, insecure hand and footholds.  It has a few boulder problems that I climbed regularly when training for To Bolt Or Not To Be.  They haven’t been touched in the six-plus years since :)

The vertical West Wall of the Lazy H. This wall is great for warming up and ARCing on small, insecure hand and footholds. I credit it with keeping my footwork honed.  It has a few boulder problems that I climbed regularly when training for To Bolt Or Not To Be. Those problems haven’t been touched in the six-plus years since :)

  • The eastern-most two-thirds of the south wall is composed of a single plane, 16-feet wide, running floor to ceiling, overhanging 8 degrees.

The 16-feet wide, 8-degree overhanging panel on the east end of the South Wall. This is prime ARC and warmup terrain. It also has a few Limit Boulder problems that are generally thin and hard on my skin.

  • West of this panel is the door, which is 4-feet wide, about 6-feet tall, with a campus board above it (at a 15-degree angle).
  • West of the door is a vertical panel, 4-feet wide and 11-feet, 10-inches tall.

The west end of the South Wall hosts a Campus Board, overhanging 15 degrees, and a vertical panel, 4-feet wide by almost 12-feet tall. The vertical panel is useless except as a buffer between the Campus Board and the East Wall.  Note the ceiling cutout to make room for an extra rung on the Campus Board.

  • The North wall has a 4-feet-by-8-feet vertical panel at it’s west end. This is to allow access to storage space behind the rest of the north wall, but basically serves no other purpose (although it does allow the vertical West Wall to be a bit wider). If I were doing it over I would extend the central, overhanging section of the North Wall to cover this space.
The west end of the north wall. Pretty much useless, although it allows for a novel arête feature.  I’d much rather have 40 square feet more of 35-degree overhang…

The west end of the north wall. Pretty much useless, although it allows for a novel arête feature. I’d much rather have 40 square feet more of 35-degree overhang…

  • Next to that is the money wall, a 12-feet wide by 10.5-feet tall plane overhanging 35-degrees. I use this wall far more than any other surface. This wall has a 12-inch vertical kick plate at its base, then runs for 10.5-feet in the 35-degree overhang direction. From the floor to the top of the 35-degree overhang is 10-feet in the vertical direction. Some of the problems on this wall continue onto the ceiling section for up to four more feet of travel, but these moves are usually fairly trivial relative to the rest of the problem.
The Money Wall, my happy place for Limit Bouldering.

The Money Wall, my happy place for Limit Bouldering. If only it had some more holds!

  • The eastern-most section of the north wall is an 8-foot wide roof system. It begins with a two-feet tall vertical kick plate, then the “roof” (overhanging 65-degrees) runs out for a distance of 64 inches. Finally a headwall panel runs up from the lip of the roof for 72 inches at a 17.5-degree angle.

The roof system on the east end of the North Wall. This got very little use until the last year or so, when I accumulated several outdoor roof projects. Since then I’ve made a point to do several Limit Boulder Problems on this section, along with a couple problems in my Warmup Boulder Ladder. Still, for the amount of space it consumes, its a terrible waste.

  • The ceiling varies in depth based on where the walls join (from 3-feet at the east end, to 4-feet in the center, to ~13.5’ on the west), but it runs at a consistent 72.5-degree-overhanging angle. I don’t use it for anything except to support a few finishing jugs (all used by problems on the 35-degree wall) and to link between the North and South Walls while ARCing or warming up.

Things I like about the Lazy H:

  • Tons of terrain. Really, more than I need. I could get by just fine with only the 35-degree wall and the 8-degree wall.
  • I love the 35-degree wall. The only thing I would do different is make it bigger :)
  • There is enough variety that I can train for pretty much any angle, within a few degrees. Still, I rarely stray from the 35-degree wall, and I find that for my goals, training on that wall seems to carry over fairly well to other angles.
  • The 8-degree wall is great for ARCing.  That said, I don’t ARC much anymore, and if space were limited I would build much less ARC terrain and trek to a gym when I wanted to ARC.
  • It’s small enough that I can control the temperature pretty well between the windows/door, a box fan, and one space heater. Note all the walls and ceiling are insulated with ~R-13 fiberglass.
  • I built the floor to be “soft”. The floor joists are 12-feet long 2x4s with no other bracing, which is way under-designed. You can bounce up and down on it, and I think this will spare me some degree of arthritis later in life.
The Lazy H is essential a long corridor, and occasional I will smack into the South Wall when stick big dynos to the top of the North Wall.  Also, it gets crowded in here really quick.

The Lazy H is essentially a long corridor, and occasionally I will smack into the South Wall when sticking big dynos to the top of the North Wall. Also, it gets crowded in here really quick.

Things I dislike:

  • I wish the floor plan were “deeper” than 12-feet (so there was more space between the north and south walls). I will occasionally swing into south wall when sticking big finishing moves on the north wall. And it’s pretty tough for more than one person to climb in there at a time.
  • I wish it were closer to the house (it’s about 120’ from the house, add another 30’ to get to the nearest door). Getting out there once is no problem, but I often need to run back to the house for various reasons, and that is a pain when the weather is bad.
  • Heat can be a problem, especially in the summer. My ideal training temperature (inside the barn) is 45 degrees F. I wish I had a wall of deciduous trees to the south, so the barn would be shaded in the summer.
  • I wish it were square!

All told, I feel extremely fortunate to have such a fantastic training area.  When I began building it, I had doubts that I would enjoy it enough to continue using it.  Seven years later, I couldn’t imagine training anywhere else.  It has easily paid for itself (in terms of money saved on gym memberships and gas) and its a huge hit with my kids and their friends.  I seriously doubt I would be the climber I am today without the companionship of the trusty Lazy H.

For some brief footage of the Lazy H in action, check out this video.

Designing a Home Training Wall

by Mark Anderson

A home climbing wall offers many advantages to the performance-oriented climber. Chief among them are:

  • Convenience – with a wall literally in your backyard, commuting time and cost is eliminated along with most other excuses for skipping workouts. Those with families or pets can train with their loved ones without disturbing others, and the gym is open 24-7!
  • Control – you are the supreme dictator of your home wall. You call all the shots, including everything from the type of terrain, to grip shapes, to temperature and music selection. You can even decide whether or not shirts are required :)
  • Solitude – this is also a drawback of a home wall, but solitude can be a huge plus for training enthusiasts. Certain activities, like ARCing and Linked Bouldering Circuits, can be very difficult to do in a crowded public gym.
  • Route-setting privileges – For performance oriented climbers, this is the primary advantage of a home wall. First and foremost, if you can set your own routes, you can tailor them to your goals and weaknesses, allowing you to get the most from your training. Furthermore you can decide when to add new routes and when to take them down. You can afford to spend a few months or even years working a problem without worrying about the gym staff stripping it at any random moment….
  • “Benchmarking” – Piggy-backing off the last point, home wall users can leave “benchmark” problems or circuits up for many seasons or years, allowing them to gauge their fitness and progress over time. This can be extremely motivating as problems that were initially mega-projects gradually evolve into warmups.
Limit Bouldering on my home wall -- "The Lazy H Barn"

Limit Bouldering on my home wall — “The Lazy H Barn”

This is not a detailed step-by-step guide to home wall construction, but rather, this post will discuss some top-level design philosophies for home climbing walls. Even if you are a member of a good gym, adding a small, supplemental “woody” can help you get the most out of your training.

The first step in building your home wall is selecting a good space. Generally the taller the wall the better (up to at least 12-feet or so). Most home interiors top out at 8 feet, so a garage, basement, attic, shed, barn or other out-building may be the best option. You want your wall to be protected from the elements, so if you select an exterior building, ensure it is at least somewhat protected from moisture. The ability to control the environmental conditions to some extent is a big plus too. Most walls will be too hot more often than too cold, and it’s usually easier to add heat to a space than it is to remove it, so favor a location that is generally relatively cold (such as a basement or shaded room) as opposed to one that is generally warm (like an upstairs room or building with lots of southern exposure).

Another factor to consider is the wall’s proximity to your living spaces. Some folks are more social and will use the wall more if it’s centrally located. I like to have no distractions and complete control over my man-cave, so my detached barn works well for me. That said, I regularly have to post hole through knee-deep snow to get there in the winter, which can be a deterrent to training. If nature calls mid-session, it can be a major pain to get back to a bathroom. I think the ideal option for me would be a detached building that is adjacent (within 10-feet or so) to my house, so I could be isolated, but with easy access to/from the house.

The Lazy H Climbing Barn.  Not a bad venue—isolated, with ceilings up to 12-feet high, and located at a nice cool altitude of 7400-feet.

The Lazy H Climbing Barn. Not a bad venue—isolated, with ceilings up to 12-feet high, and located at a nice cool altitude of 7400-feet.

Once you’ve identified the perfect venue, you’re ready to start designing your wall. Three major factors will drive your design:

  1. The size and shape of your available space
  2. Intended uses of the wall
  3. Long term climbing goals

Space will be a limiting factor for virtually everyone, so it’s important to consider how you plan to use the wall, and prioritize those activities to ensure you create the best terrain for the most important activities. Rock Prodigies might perform any of the following training activities on a home wall:

Determining which activities are most deserving of limited real estate is personal, but here are some things to consider.

  • Your ability and experience level will likely influence your training priorities (and therefore your terrain priorities). Those relatively new to climbing tend to benefit more from ARCing and other skill-development activities, while advanced climbers will often spend more time on Limit Bouldering, Campusing and PE training.
  • Every activity will require some type of warm up, so warmup terrain should be a high priority. Fortunately Warm Up Terrain and ARC Terrain can be very similar.
  • ARCing requires the most terrain, so those with limited space will have a hard time building a suitable area for ARC training. However, ARCing can be one of the most difficult things to do in a public gym. If you’ve had trouble ARCing at your gym (due to crowds, unsuitable layout, poor hold selection, infrequent hold spacing, etc), AND ARCing is a priority in your training, consider ARC terrain a high priority. One way to overcome a small space is to build a wall with very high hold density. This allows for long, circuitous routes in a small area while minimizing the need to retrace your steps.
  • Hangboarding can be done just about anywhere and does not require high ceilings. If you have the option to set up a hangboard in another space (like a closet or the corner of a rarely used room), then do that, and save your precious home wall space for climbing terrain. If that’s NOT an option, consider building a removable hangboard mount that allows you to remove the board whenever you aren’t in a Strength Phase.
  • Limit Bouldering is arguably the best use of a home wall for several reasons. First, it demands the least space, so even those with a small area can usually build something that works for Limit Bouldering. Next, it’s becoming increasingly difficult to find goal-route-specific Limit Bouldering terrain in public gyms. I’ve ranted about this on many occasions, but in a nutshell, public gyms are looking more and more like American Ninja Warrior obstacle courses than representations of actual rock. To get the most from Limit Bouldering, it must be done on realistic terrain and holds. The best bet may be to create such terrain yourself.  Another advantage of LB terrain is that it is relatively steep, allowing more climbing distance within a given vertical height.
Steeper walls provide more travel (but don't let that be the driving factor in your wall design).

Steeper walls provide more travel.  That said, maximizing travel should NOT be the driving factor in your wall design.  The driving factor should be maximizing utility, and an overly steep wall will be useless for some activities (like ARCing).

  • Campusing is important for advanced climbers, but it is trained relatively infrequently (maybe 4-6 times per season). I love having my own campus board, but if space were limited it would be the first thing to go. Campusing at a public gym is a piece of cake, since no one ever uses the campus board, instead opting for whatever flavor-of-the-month Crossfit exercise is trendy at the time :) That said, your local gym’s board may well be a disaster. If that is the case, consider setting up a removable campus board, or building it in a separate space so you can maximize the climbing terrain on your home wall.
  • There’s nothing worse than trying to get through a Linked Bouldering Circuit at a crowded gym, constantly dreading some unsuspecting climber will interfere with your workout. Fortunately, LBCs can be done on the same terrain (sometimes even the same problems) as Limit Bouldering, so if you have LB terrain, you have LBC terrain. Only a very lucky few will have suitable terrain for Route Intervals, so those are best done at a public gym. Usually this is fairly easy to do since you only need to monopolize a single route (as opposed to say, ARCing, where you are constantly traveling against the grain, or LBCs that require the use of 6 or more boulder problems).

In summary, I think the highest priorities are Warmup terrain, which can double as ARC terrain in a pinch, and Limit Bouldering terrain, which can also be used for LBCs. That said, it is possible to warm up on a hangboard. It’s not fun, but plenty of Rock Prodigies do it. It is NOT possible to Limit Boulder on a hangboard, so LB terrain will be the top priority for all but complete beginners (who would benefit more from ARCing). If you have extra space, throw in a Campus Board if power is a priority in your training, or add more ARC terrain if Skill-Development is a higher priority. If you have an embarrassment of riches like me, add both!

A slightly overhanging wall like this one can be used for both ARCing and Limit Bouldering.  Include an assortment of large holds for ARCing, and small, realistic holds for Limit Bouldering.  However, the disadvantage of less steep walls is that they will provide less climbing travel (in the direction of the wall) for a given ceiling height.

A slightly overhanging wall like this one can be used for both ARCing and Limit Bouldering. Include an assortment of large holds for ARCing, and small, realistic holds for Limit Bouldering. However, the disadvantage of less steep walls is that they will provide less climbing travel (in the direction of the wall) for a given ceiling height.

Now that you’ve figured out your training priorities, what does that terrain look like for you? Ideally we could have a wide variety of wall angles, but most of us will have to make some tough choices. The final consideration is your goals, relative to your ability. Since this is your terrain, it should be specific to your goals. If you live in Bend, Oregon, climb exclusively at Smith Rock (where routes are rarely steeper than 10 degrees overhanging), and your ultimate, lifetime climbing goal is a redpoint of the dead vertical To Bolt Or Not To Be, it will be easy to determine what your goal terrain looks like.

The author climbing Smith Rock’s To Bolt Or Not To Be

The author climbing Smith Rock’s To Bolt Or Not To Be.  Photo Mike Anderson

The rest of us will need to do an informal survey of our favorite climbing areas.  Fortunately most of us have a relatively narrow range of angles that we really like. Furthermore, if you live in North America, terrain steeper than 20 degrees overhanging is quite scarce. Look through some photos of your favorite crags or goal routes and estimate the cliff angles to come up with a range of steepnesses that are representative of your performance preferences. Also, you’re not building the wall solely for the ensuring training cycle—it should be something you grow into, so dream big when considering potential goal routes.

PNG 150dpi

The approximate steepness of a few of my recent goal routes.  Photos (L) Ken Klein and (C) Adam Sanders.

Once you have a sample of goal-route angles, add a few degrees of steepness and then use those augmented angles to inform your wall design. The reason for this is that artificial holds, especially footholds, will always be bigger than the outdoor holds they emulate. Furthermore, small holds are hell on your skin, to the point that they can create skin injuries that will limit the duration of your training sessions, and may even impact your outdoor climbing. It’s better to go with slightly larger, more comfy holds, and compensate by kicking the angle back a bit further. Plus you can downsize holds much more easily than you can change the wall angle. Erring on the side of “too steep” will give you the potential to grow into your wall as you improve.

You now have a range of angles to train for. It’s tempting to build a wide assortment of angles with tiny increments between them to perfectly match every goal route on your list. However, the best artificial walls have only a few large planes (or even one) of a consistent angle. For some reason, this just feels better. The Lazy H has a variety of angles, but I spend 95% of my Limit Bouldering on one uniform wall, approximately 12-feet wide by 11-feet high. All the aretes, roofs, dihedrals and other features were fun for the first week or two, but the single consistent plane sees all the action. If you have a lot of space, go with two angles—one optimized for warming up/ARCing at your ability level, and one optimized for Limit Bouldering at your ability level. If you have more than a lot of space, like a huge barn, only then consider including some other angles, but mark my words, much of that extra terrain will be neglected.


When bouldering (including Warmup Boulder Ladder problems and Limit Bouldering), I spend the vast majority of my time on this wall.  It’s wide, uniform surface allows for a high concentration of smooth-yet-challenging problems.

One final note: invest in quality hand holds! The smaller your wall, the more essential this is, because each hold on your wall represents an opportunity cost. If your holds suck, the wall won’t be fun to use, and that will certainly impact your training. When I’m having fun in the Lazy H, my sessions are longer, more intense, and more productive. You can read some of my hold recommendations here and here.

Later this month I’ll provide a brief virtual tour of the Lazy H, detailing the dimensions and angles of each wall, what I like about it, and what I would do differently.

How to Make Reachy Moves

Raise your hand if you’ve ever been shut down by a crux sequence because of a hold that is juuuuust out of reach.  Unless you are 7 feet tall, most of us should have our hands up at this point.  While it’s probably safe to say that a climber who is 5 feet tall probably deals with this more than one who is 6 feet tall, learning how to make long reaches is a skill that can benefit all climbers. Standing at 5’5″ tall, I’m certainly not short by female standards (average height for adult American female is 5’4″), although…Read the rest of this entry →

How to Make Reachy Moves

Raise your hand if you’ve ever been shut down by a crux sequence because of a hold that is juuuuust out of reach.  Unless you are 7 feet tall, most of us should have our hands up at this point.  While it’s probably safe to say that a climber who is 5 feet tall probably deals with this more than one who is 6 feet tall, learning how to make long reaches is a skill that can benefit all climbers. Standing at 5’5″ tall, I’m certainly not short by female standards (average height for adult American female is 5’4″), although…Read the rest of this entry →

Functional Core Training

Last summer I bolted a radically steep roof in Clear Creek Canyon. This climb involves approximately 30 feet of horizontal roof climbing–something I’ve never been very good at. I knew I would need to improve my core strength to have a chance at climbing this monstrous roof, so I put together a set of exercises to achieve that objective.  This article will describe those exercises in detail.

Born on the 4th of July, fully equipped and ready for action.

Born on the 4th of July, the motivation behind these exercises.

Before discussing the exercises, it’s helpful to consider the role of the “core” in climbing. The core generally refers to any and all of the muscles surrounding the torso, including the abdominals, obliques, muscles of the back, and perhaps some of the muscles in that region that activate the extremities, such as the iliopsoas (aka “hip flexors”). Athletes in general use the core for two basic purposes. The most obvious is to generate motion, such as when a decathlete rotates his torso explosively to hurl a javelin. The other more significant function is to stabilize the torso, creating a “rigid body” that resists movement, buckling, or rotation against external forces.

While climbers certainly use their core in both ways, the latter is far more common and critical. The vast majority of climbing movements are performed with a relatively static torso, while a hand or foot moves between holds. The act of moving the body upwards, with fixed points of contact, is often relatively easy on the core by comparison, and once the correct body position is reached for the next hand or foot movement, the climber typically regains a rigid posture to execute that hand/foot movement. Of course there are exceptions, and campus regulars have probably noticed their abs are sore the day after the season’s first campus session. However, most of the time when climbers talk about core strength, they are talking about the ability to create a rigid bridge between their hands and feet.

So how do we create this rigid body? By preventing bending and rotation along the spine. A person standing straight up can move about the spine in six “degrees of freedom”:

  1. Bending at the waist so the shoulders lean forward
  2. Bending at the waist so the shoulders lean backward
  3. Bending at the waist so the shoulders lean to the right
  4. Bending at the waist so the shoulders lean to the left
  5. Rotating at the waist so the shoulders turn clockwise with respect to the hips
  6. Rotating at the waist so the shoulders turn counter-clockwise with respect to the hips

Any other spinal movement is essentially a combination of these six basic movements. As climbers, in order to create a rigid body on the rock, we need to develop the strength to resist movement in these six degrees of freedom when sport-specific forces are applied to our hands and feet. Some of these degrees of freedom are more relevant to a given climber than others, based on route selection and the way climbers typically orient their bodies with respect to gravity (i.e., facing into the rock), but in the interest of maintaining good muscular balance about the spine, I recommend training for all six, at least to some extent, even if some are rarely encountered on the rock.

The exercises I selected to improve my core strength are relatively complex movements (involving many muscle groups in a single exercise), which is a departure from my typical strength training philosophy. The first reason for this is practical. I have only so much time and energy, and it’s sometimes more efficient to hit a few birds with one stone. The other reason is that the core is never isolated in practice in the way that the fingers often are (where for a given move, finger strength is everything and any associated arm/shoulder movement is trivial by comparison). Creating a rigid body, or even torsional explosiveness, will always be a “team effort” incorporating the arms, shoulders, and legs. Primarily for this latter reason I think it makes sense to train the core in conjunction with the rest of the “bridge segments”.

Since these are all body-weight exercises, I will present a series of variations that will allow you to progress and document your improvement from easier to more difficult versions of the exercise. The only special equipment required for these exercises is a set of free-hanging rings with adjustable tethers. I use wood gymnastic rings, but TRX Grip Trainers, Rock Rings, or a few lengths of old climbing rope and two scraps of PVC pipe would also work.

The number of repetitions and sets performed should be based on the training phase in which the exercises are performed, as described in Chapter 6 of the RCTM (page 123). I perform these exercises in conjunction with the rest of my Supplemental Exercises (at the end of each workout), and the number of sets varies from one to three based on my goal-driven priorities.

WARNING: Some of these exercises can be quite hard on the lumbar region of the lower spine, so use caution when attempting them.  Focus on engaging the supporting muscles of the lower back prior to and throughout each movement, and immediately cease the exercise if the lumbar begins to hyper-extend.

The Exercises:

Advanced 1-Arm Inverted Row:

The 1-Arm Inverted Row is an old stand-by of the Rock Prodigy Training Program, used to improve pull-strength in a more sport-specific direction than that achieved by the standard pull-up. The standard version involves the core to some degree, but not much. The Advanced version engages the core much more deliberately. This is done by wearing climbing shoes and performing the exercise on the underside of a roof with the opposite foot placed on a foothold (and the other foot flagging). To avoid falling, the climber must maintain consistent pressure on the foothold as the row reps are completed, and this requires maintaining a rigid core that resists motion in the first degree of freedom.  In other words, you must keep the muscles of the lower back flexed to prevent your hips from sagging, or else your foot will pop off.  To a lesser extent, the muscles that control motion in the 5th and 6th degrees of freedom are also trained isometrically* (while flagging) and isotonically** (while rotating to reach with the inactive hand).

[*muscle length remains constant during isometric contractions; **muscles shorten and/or lengthen during isotonic contractions.]

Progression: Increase the difficulty of this exercise first by performing the rows on increasingly steeper terrain (an adjustable-angle systems wall is ideal for this). Focus on maintaining a rigid plank position and moving smoothly, with control, minimizing movement of your foot on the foothold. Once you can perform the appropriate number of reps, with good form and in control on a horizontal roof, select increasingly less-positive footholds to up the ante.  You can further increase the difficulty by selecting ever-more-distant footholds.

Ab Roll From Rings:

Ab Roller

The Ab Roller

TV-watching night owls have likely seen an info-mercial or two for the infamous “Ab Roller”. This device is essentially a wheel with two handles that is used for training abdominal strength in the second degree of freedom. The exercise begins from the knees or toes, with hands grasping the Ab Roller, which is placed adjacent to the knees/toes. You push the Ab Roller forward until your legs, torso and arms are nearly horizontal, pause for a moment, and then strenuously pull back into the starting position. This exercise is nice because it incorporates both isotonic and isometric contractions of the frontal core.

The same basic exercise can easily be done from rings, and doing so provides some advantages over using an Ab Roller. First, it eliminates the need for yet another specialized piece of equipment, but moreover it makes it much easier to incrementally adjust the difficulty of the exercise.   When performing this exercise, it’s important to keep a noticeable arch in the small of your back. The objective is not to form a perfect plank when fully extended (this places tremendous strain on the lumbar). Begin the exercise with the small of your back bowed backward, and maintain that bow as you extend forward and retract to the starting position.

Progression: The best reason to do this from rings is that they make it really easy to adjust the difficulty of the exercise without limiting the range of motion. The higher the rings, the easier the exercise. The further forward your feet or knees are located (relative to the plumb line of the rings), the easier the exercise. All of these can be done from the feet or knees (from the knees is substantially easier). For example, here are several variations from easiest to hardest (note that you could create infinitely more increments of difficulty):

Base Ring Height Base Starting Position Order of Difficulty
Knees 2’ above ground Knees plumb to rings 1 (easiest)
Knees 6” above ground* Knees plumb to rings 2
Knees 6” above ground Knees body-length behind rings 3
Feet 2’ above ground Feet plumb to rings 4
Feet 6” above ground Feet plumb to rings 5
Feet 6” above ground Feet body-length behind rings 6 (hardest)

(*the changing parameter is shown in blue text)

Both height and base starting position can be gradually adjusted as you progress. My recommendation is to begin from the knees, with knees plumb to the rings (i.e., knees directly below the point where the rings are mounted), and gradually lower the ring height until they are just above the ground, then gradually move the base starting position backwards until you can start from body-length behind the rings. Then progress to performing the exercise from your feet and repeat the same order of progression.

Front Lever:

A front lever is performed by hanging straight from a set of rings, and then pulling your planked body up into a perfectly straight, horizontal position* (rotating at the hands/wrists and shoulders). This exercise was introduced to climbers by the legendary John Gill. It’s now quite popular, however, its applicability to climbing is worth questioning. Most climbers will rarely do any movement even slightly resembling a front lever on actual rock. The exception is roof climbing, where the closer a climber gets to horizontal, the more relevant the exercise becomes. In this scenario, the ability to perform a front lever or something like it can come in handy. When you are hanging in a pike position and you need to pull your feet up onto a foothold in the roof, it is often helpful if you can execute such a move as statically as possible, thus allowing you to carefully place your foot on the foothold, as opposed to wildly swinging and stabbing your feet in hopes of hitting the target before you swing back down (and likely off).   Likewise, front lever strength can help when you are stretched out in the roof and you need to remove your feet without causing your body to swing wildly (which will often result in your hands coming off the rock too).

[*some sources suggest performing the lever by first pulling into an inverted plank—with legs pointed straight up and head down—and then lowering into the front lever. I do not recommend this method because it further reduces specificity with respect to actual rock climbing.]

Front Lever strength can help when moving into, or out of, horizontal positions like this, where your feet are extended far from your hands.

Front Lever strength can help when moving into, or out of, horizontal positions like this, where your feet are extended far from your hands.

Specificity aside, another argument in favor of front levers is that they train the strength needed to resist movement in the second degree of freedom, which is helpful when flagging on less steep terrain. I would argue the Ab Roll From Rings trains those muscles more specifically, since the front lever focuses torque more towards the shoulders, while the ab roll spreads it evenly across the body bridge. However, I felt they were specific enough to my goals to be worth my time…and I’ve always wanted to do a Front Lever like my hero Gill :)  If you feel like Front Levers will benefit your climbing, here’s how to build the strength to do them….

Progression: The difficulty can be easily modulated, even within a single set,  by varying leg extension. To make the exercise much easier, tuck your thighs into your torso, and bend your knees so your heels are touching your butt. Maintain this posture from the shoulders down as you rotate up into the lever, hold, and return to the starting position. You can progressively straighten your legs as your strength improves. A good milestone is to do the exercise with thighs straight (no bend at the hips), and knees bent. Another milestone is one leg straight and the other tucked.  I find it really helps to flex the gluteus maximus prior to beginning each lever, and maintaining that tension through each rep.

It’s worth considering the advantages of performing sets of a single lever consisting of a relatively long isometric hold in the horizontal position, versus sets of multiple repetitions of mostly isotonic levers. From a specificity perspective, I couldn’t imagine a scenario in which I would need to hold any front lever-like position on the rock for more than a few seconds at a time. Likewise, it’s easy to imagine the need to pull my feet up into a roof, and/or release them with control, multiple times within a sequence. Furthermore, I tend to favor sets of multiple reps over “max hangs” for strength training. For these reasons I prefer to perform sets of multiple reps with up to a 2-3-second static hold in the horizontal position.


I learned of this exercise from the book Gimme Kraft! Wings are performed from a standing plank position, with a ring located at the height of your free-hanging arm. Grasp the ring with one hand and slowly lean to the side of the active hand, bending only at the shoulder (and ankles). Continue to lean until you can go no farther without losing control, pause for 1 or 2 counts, then reel yourself back into a vertical position. This exercise primarily targets the shoulder, upper back, pectoral, and latissimus dorsi muscles, but also trains the core in the 3rd and 4th degrees of freedom. It is the least core-specific of the exercises presented here, and so warrants a lower priority, but I find it’s a useful motion to train the strength needed for certain strenuous gaston moves (especially those where the palm is facing “out” from the opposite shoulder). This exercise can be quite hard on the shoulders, so use caution.

I find the Wings exercise is quite helpful for shoulder gaston moves like this.

I find the Wings exercise quite helpful in preparing for shouldery gaston moves like this. Photo Mike Anderson.


Progression: The difficulty of this exercise can be adjusted in two ways. First, by adjusting the position of your feet relative to the plumb line of the rings. For example, if you are performing the exercise with the right arm, the further right your feet are relative to the plumb line, the easier the exercise will be. Second, by adjusting the depth of the lean. The lower you lean, the more difficult the exercise. In the interest of maximizing the range of motion, I recommend starting with a relatively easy foot position and progressing to deeper leans before progressing to more difficult foot positions. I’ve never leaned much beyond a horizontal arm position, so if you want to go deeper, you’re on your own!

A comment on the Windshield Wiper (aka “Metronome”): This is a popular core exercise among boulderers (I hear it’s one of Daniel Woods’ favorites). Windshield Wipers are done by hanging from rings or a pull-up bar, pulling into a pike position with the back parallel to the floor and the legs pointed straight up, and then rotating the legs from side to side. This could be a good way for climbers to train the strength needed to resist motion in the 5th and 6th degree of freedom.   I’ve tried doing these a few times, and I always find they are hell on my back (which has a sordid history of tweaks and strains). I’ve never felt they were specific enough to my climbing objectives to be worth the injury risk, so they are not a part of my program. However, if you are interested in specifically targeting the 5th and 6th degrees of freedom, and your back is flexible enough to handle them, this could be a useful exercise for you. Modulate difficulty by bending at the knees and hips and/or limiting the range of motion.

There are countless more exercises targeting core strength.  If you have a favorite that has produced results for you, we’d love to hear about it.  Please share it in a comment, or on the RCTM Forum.

Many thanks to Phil DeNigris for providing the physiology concepts in this article.

Rock Climber’s Training Manual: Performance Phase (aka RESULTS!)

I’m writing this climbing-related post from just about as far away from the mountains as I can possibly get.  Hubby’s out of town on business, so me and the kiddos are taking the opportunity to hang out at my in-laws beach house in Sunset Beach, NC.  It’s the perfect way to enjoy my week of rest after wrapping up my very first Rock Prodigy training cycle. To catch up any new readers, since January I’ve been using the program outlined in the Rock Climber’s Training Manual, written by my fellow Trango athletes Mark and Mike Anderson.  This periodized program took me through 4…Read the rest of this entry →

Rock Climber’s Training Manual Part 2 – Power/Power Endurance

A few weeks ago I posted about how things were going for me in first two phases (Base Fitness and Strength) of the Rock Prodigy Training Program.  Now that I’ve completed the latter two training phases (Power and Power Endurance), it seems appropriate to share another progress report. Power has never been my strong suit.  When I get shut down on a route/problem, it’s generally because I just cannot execute a particular move.  On the flip side, however, if I CAN do all the moves on a route, linking them together *usually* comes fairly quickly.  Bouldering at the gym has helped, as well…Read the rest of this entry →

Delivered From Purgatory

I’m a big fan of puzzles. Crossword puzzles, brainteasers, jigsaw puzzles. Without a doubt, my favorite part of project climbing is solving the sequence puzzle. The more baffling the sequence, the more rewarding it is to solve. This challenge is magnified on first ascents, which typically lack obvious clues like chalk and rubber marks. Furthermore, there’s no guarantee a new line will provide a free solution.  For me, there’s nothing quite like the Eureka Moment when I finally convince myself the route will indeed go free. It could be the first time I execute a particularly cruxy move, the first time I complete a certain link through the crux, or even the first one-hang. In any case, that realization is followed by a renewed belief that the project is viable.

But there’s a downside to the Eureka Moment. It’s only a small leap from there to assuming the redpoint is all but assured—a mere formality. That assumption is often wrong, and the mindset it yields is counter-productive at best. If the send doesn’t follow promptly, each ensuing attempt is weighed down by a few more ounces of anxiety. Thoughts about the next objective creep in, I wonder how many more times I will need to line up a partner, and if the days turn into weeks, concerns about when to start my next training cycle add a bit more weight. This ballast is indiscernible at first, but over time, it adds up. This is purgatory—the prime malady of the projecting process.

To be in sport climbing purgatory is to know unlimited misery. It’s like being locked in a cage, with everything you desire just out of reach of your extended arm. Each morning you walk to the crag, passing other routes you might climb, if only you could send your project. Each afternoon, you walk back, trying to reason your way into believing you’ll send it the next day, but knowing deep down that you probably won’t.

Purgatory looks something like this. Bystanders will say it looks beautiful. From the inside looking out, all you see is pain.

Purgatory looks something like this. Bystanders will say it looks beautiful. From the inside looking out, all you see is pain.

The past 40 days have been the longest continuous purgatory of my career. After finishing Double Stout, I was eager to try another long-standing open project in Clear Creek Canyon. This one was prepped by my friend Scott Hahn around 2008, and opened to all comers in the spring of 2009. It’s located at The Armory, a small crag with an unusual concentration of great routes, including Ken T’ank, The Gauntlet, and Beretta. The Gauntlet was established in 2006 by Darren Mabe at 5.12+. It starts up a leaning dihedral, and then moves left onto a steep face of impeccable orange stone to climb a splitter finger crack capped off by a challenging roof encounter. Scott’s line was essentially a direct start to The Gauntlet, avoiding the dihedral by climbing straight up to the finger crack.

The Gauntlet follows the red line, Scott’s direct start follows the icy blue line.

The Gauntlet follows the red line, Scott’s direct start follows the icy blue line.

The direct start is all business from the moment you step off the ground until you reach a pair of bomber fingerlocks at mid-height. Scott described the difficulties reaching the crack as “roughly V10 into V12”, with the caveat that “a good wingspan is a must or you won’t be able to reach the holds”.

My first day on the route I was completely perplexed. There were many holds, but I couldn’t surmise how to use them. It’s one of those routes with such non-positive holds that just pulling onto the rock, while hanging from the rope, is quite difficult. There are many sidepulls, underclings, and slopers, and I could see the key was going to be figuring out the right combination of opposing holds and body position to stay on the rock. It would take time to learn how to move between those positions, and momentum to execute those moves.

One of many big spans, this one near the start of the upper boulder problem.

One of many big spans, this one near the start of the upper boulder problem.

For two more days I attempted to solve the puzzle, but there were still moves I couldn’t do, particularly in the reachy “V10” entry problem. There was an obvious “tall guy” sequence for this lower section, but I needed to come up with an alternative. I had done all the moves in the upper “V12” section, but it was much longer, very sustained, and I was far from linking the entire sequence. On the fourth day I finally uncovered a Napoleonic path through the first problem, and I managed to do the V12 bit in two sections with a hang. Now I knew the route would go. Great news, right?

Precarious crimping near the end of the direct start.

Precarious crimping near the end of the direct start.

The month of February is a blur of steady progress, devolving into near misses, clouded by a haze of fickle weather forecasts. The route started to come together in mid-February. I got my first one-hang, and then it seemed I was climbing up to the last one or two hard moves on redpoint more often than not.

Then the entire country was engulfed in historically heinous winter weather caused by an extremely cold air mass referred to by meteorologists as the “Siberian Express”. Record cold temps infiltrated the Eastern Seaboard—typically mild places like Tennessee and Kentucky were ice-bound, and Niagara Falls froze long enough to enable Will Gadd’s stunning ascent.   In Colorado, the phenomenon manifested itself as massive amounts of snow. During the last two weeks of February alone Denver received enough snowfall to shatter the record for the entire month.

This graphic is from February 27th. It snowed more that night, and again on the 28th.

This graphic is from February 27th. It snowed more that night, and again on the 28th.

Through the bars of purgatory, it seemed like it snowed every day. I like cold weather for hard climbing, and normally I can operate in the 20’s if it’s calm, but in late February The Armory rarely experienced temps above the teens. I managed to find one day each week in which the weather was barely tolerable for climbing. It wasn’t warm enough to send, but it allowed me to keep the moves fresh in my mind, and keep the candle of hope flickering ever so dimly.

Typically when a project gets out of hand I retreat, re-train, and return in a following season, usually completing the project with relative ease the next time around. I didn’t want to do that this time. For one reason, I felt extremely close to sending—much closer than I normally am when I bail. For another, I was concerned that the unpredictable Front Range weather would not provide another window of solid redpoint conditions until next winter. This is the sort of route you want to climb when it’s cold (well, to a point), and it would be difficult to get back to the route with good fitness before excessively warm weather arrived in Clear Creek. Finally, I had started to worry that my “retreat, re-train and return” strategy was becoming a crutch. I wanted to know if I had the mental fortitude to see this one through in a single campaign.

Fitness-wise, I was in danger of falling badly out of shape. I completed my last hangboard workout of the season on December 31st. With climbing in the V12-range, this project was right at my power limit, so I needed to maintain a power peak for as long as possible. Normally a nice long power peak lasts 3-4 weeks. To make it to the far end of the Siberian Express I would need to sustain my power for at least 8 weeks. Fortunately I could see early in the process that this project would take some time, so starting in late January I made a point to dedicate at least one session each week (and two per week during the worst weather) to sustaining my power and building power endurance through the use of Non Linear Periodization (NLP). As detailed in the RCTM, these sessions consisted of:

  • Warmup Boulder Ladder (20 minutes)
  • Limit Bouldering (25 minutes)
  • [5-10 minute break]
  • Campusing (Basic Ladders for warmup, then Max Ladders, 20-30 min total)
  • [5-10 minute break]
  • 4 sets of 34-move Linked Bouldering Circuit (Duty Cycle progressing from 1:1 to 2:1)
  • [10 minute break]
  • Supplemental Exercises (2 sets each of shoulder & core exercises)

This strategy worked astonishingly well. On February 15, I did 1-4.5-8 on the Campus Board for the first time (which seems to be slightly harder for me than 1-5-8, which I had done once before). On February 27th, the first day of my 9th week of power training, I did 1-5-8 and touched 1-5-8.5. I also completed my LBC with a duty cycle of 2.3 to 1 (1:45 set length with 45 seconds of rest between sets). I was strong and fit. I just needed some decent weather.

March arrived towing with it the first hint that snowpocalypse was waning. The first full weekend would bring highs in the 40’s and 50’s. By now I had everything dialed. The sub-optimal weather had forced me to fine tune every move, so I could stay on the sloping holds even when friction was poor. My warmup felt klunky and strenuous—usually a good sign. Once prepared for my first attempt of the day, I wandered down the hill to look at the river. The Armory is one of my favorite Clear Creek crags. It’s located across the river from a tunnel that mercifully muffles most of the road noise. There are a handful of massive pine trees that provide a beautiful backdrop, and the crag is sparse enough to escape the crowds of the nearby Primo Wall.

Midway through the second boulder problem.

Midway through the second boulder problem.

It was time to start. By now the entry problem, which took four days to unlock, was trivial. I flowed effortlessly up to the direct start’s one pseudo-jug. I quickly clipped the second bolt, chalked my right hand, and continued. From this point each of the next 12 or so hand moves is a dyno. I had fallen on redpoint on virtually all of these moves at one point or another, and not necessarily in progressive fashion. The climbing is so insecure and complex that the actions of each limb must be carefully coordinated. If your attention wanders for even a split second you can pop off at literally any point.

The last hard move, a big slap to a rounded edge.

The last hard move, a big slap to a rounded edge.

This time I made no mistakes. I performed each move in exacting fashion, and I flowed from one into the next. Breathing heavily, I lined up for the final slap, this one to a sharp horizontal water groove on the edge of a protruding horn—the last hard move. I had fallen on this move on redpoint seven times, but I had never arrived at this move feeling as strong and confident as I did then. I lined up the hold, colied and slapped. By the time I realized what I had done I was sinking my second hand into the bomber finger crack. I clipped and exhaled. The final 30 feet were a sweet victory lap, and I was released from my self-made prison.

Almost to the finger crack!

Almost to the finger crack!

The effort was a revelation for me. I’ve never maintained peak fitness for so long. All my knowledge of training, strategy and tactics contributed. I’ve never stubbornly persisted on a route for so long in a single season. I doubted the virtue of that persistence each day, and even knowing the outcome I’m not entirely convinced it was prudent, but it’s empowering to know I can fall back on that option in the future.

Finishing up The Gauntlet, just above the merge point.

Finishing up The Gauntlet, just above the merge point.

I’m calling the route Siberian Express.  Based on my maintenance training I can confidently say that I was in top shape when I did it.  The weather likely extended the outcome somewhat, but considering my fitness and the twelve days required, I suspect it’s the hardest route I’ve climbed and warrants a 5.14c rating.  More importantly, it’s a great route.  It doesn’t have the towering height of the lines on the Wall of the 90’s, but where it’s hard, it is incredibly sustained.  It certainly doesn’t climb like a short route or a roped boulder problem.  With few exceptions the rock is impeccable–truly some of the best in Clear Creek.  The setting is serene, and the movement is fantastic, once you figure it out.

Rock Climber’s Training Manual Part 1 (Base Fitness and Strength)

When I first started climbing, I didn’t bother with any sport-specific training of any sort. My formula for improving was to just climb.  However, once Cragbaby #1 came into the picture, our midweek climb time was greatly decreased, which meant the time we did have needed to be a little more efficient.  I started keying in on my weaknesses and choosing routes/problems/techniques that focused on those (for example, adding some off-set pull-ups and movement drills to increase lock-off strength.) Then I broke my ankle in February of 2012.  I knew I’d go nuts if I didn’t do SOMETHING, but I couldn’t…Read the rest of this entry →

The vision for the Trango athlete team is to find climbers who embody our brand’s values and support them in their climbing endeavors. We focus on the character of the climber, their passion for the sport, and their desire to contribute to the community.

Meet the Team

Featured Events

All Events


black_logo_new AMGA Color Access Fund LNTlogo_COATED



eGrips Tenaya Fast Rope Descender SMC Stonewear Designs

© Trango - All Rights Reserved