You choose to fall in love with rock climbing and comrades who are about to fall in love with rock climbing. Put on the seat belt, fasten the master rope, fit the rock climbing shoes, and wrap up on the waist as a lot of professional equipment. It feels good. But when your tender hands touch the rock wall, well, all kinds of fulcrums begin to torture your fingers and turn up? You have exhausted all your strengths and made every effort. The spirit began to strain and fall off! ! ! ? ? Look at it, you chose rock climbing, didn't you? A bit discouraged? A bit depressed? A little angry? ...haha.
Two goals
Chris sharme, Dave graham, Yuji, Francois legrand... Idol, yes. All of them are often exposed in short films. When you adore their strength and skills, they often say to themselves, "When did you destroy them? Who said that we couldn't climb 16?!" The teeth were crunching. The teeth are broken, but when you climb the line, you are often sent off such as "fuuuuuuuk", "shiiiiiiit" or "fuck." For self-esteem, for vanity, for the Olympics? For the Chinese nation...? ? You, yes, you, decided to start training. (I'm talking about the goal? Oh, yes. But here I want to say kindly, before setting goals, it's important to know the purpose of completing the goal and on clear. Maybe you want to be a muscular man, summer in rock Underneath the top of the body, naked and squatting, squeaking around the pussy; perhaps you want to be a hardmen, using brand-name equipment, wearing designer clothes, yelling on lines 12 or 13 to envy others; or you Just want to be your own master. No matter what, the purpose is to be as simple as possible.) (The picture above shows that the author of this article is working with several friends in his humble cottage in Kunming. Photography: Bince)
Three plans
After the goal is of course planning. However, the implementation plan is always difficult to plan, just as it is always easy to do. Don’t think about it. There aren’t a few people that are expected to go. Determining your current strength is first and foremost. In my opinion, if you are grimacing on the lines of 9,10, congratulations, this is the happiest time for your climbing career. Climb it. The more such accumulation, the more you can Inspired by the future climbs, you also plan to develop what damn plan. Can you take 11? Great! You are pushing the door to pain. From now on you may become a slave to certain numbers. Of course, the pleasure of experiencing your own limits will still make you sway. 12? ! Wow, you should be a rock climber. Silence will be your kind of character. If not, then you are a natural optimist and remember to call me. :) 13. Rock climbers are a must for good rock climbers. 14, professional it, cattle B, nothing to say. 15, at least I did not see similar lines with my own eyes. Are you self-positioning? Did you really decide to implement the plan? (Also choose swimming, football, picking up or whatever, it's still time.)
OK, here I will be a little richer. The general training period is three months. The focus is mainly on the establishment of upper limb strength. All the muscles and ligaments that you don't normally use will be fully tortured. The three months are divided into four parts:
(1) Recovery (basic) period 4 weeks 4 days per week (2) Loading period 4 weeks 4 days per week (3) Peak period 3 weeks 3 days per week (4) Take a rest for 1 week, after which, go, go Dead
Four Methods This paragraph is for reference only. The method varies from person to person. Finding the training method that suits you is the ultimate meaning of training.
(1) Endurance: If you have your own family rock wall or you are lucky enough to live in a city with a climbing gym, choose a fulcrum that suits you on the day of the training and keep it for 5 minutes (minimum) on the ≥20 degree elevation rock wall. To exhaustion. A total of four groups, each group should be fully restored. When you can move more than 20 minutes, consider increasing the angle of the rock wall and the difficulty of the fulcrum.
(2) Strength: Strength includes all the muscle strengths that the rock climber uses when he climbs, and all muscles have strong targeted training methods. In the following, I will only provide training methods for Fingerboard and hope to help your upper limbs.
Warning: Training on the fingerboard may cause injury to fingers, arms, and shoulders. Warm-up before practice and stretching activities are a must. Listen to your physical feelings, because even if you are in the best condition, you will get hurt. Prepare a stopwatch for practice. Suspend at the beginning of each minute, rest for the rest of the day, and drink plenty of water. Pay attention to the posture of the fingers before hanging and try to use the OPEN HAND grip method. The following method please find out that the gradual, solid foundation is your guarantee of success. 
In addition, all methods are performed using a METOLIUS SIMULATOR fingerboard or similar fingerboard.
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