Exercises to become able to climb a wall
As we have seen, we must be in good physical shape to be able to climb without help a 2.5m wall, now let’s see some more specific exercises to be performed as a consequence of those already mentioned.
Exercises to be performed for the 50% of the time (the initial half) with the 25kg vest and in the second half with free mass:
- Running and jump running
- Fast push-ups (explosive force)
- Fast skip with legs (up at the maximum height and down)
- Running on the wall to and from all directions (at least 2 steps suspended in air)
- Place one foot at a time on the wall and make the body gesture (with no hands) of rising up
Finger exercises:
- Compress a 1.5l closed plastic bottle full of water (1 per hand)
- Lift and to sway increasing weights (first with the whole hand, then phalanx after phalanx, with the fingertips)
Preparatory exercises (also useful for safety):
- Jump against the wall with his hands and feet suspended and fall in a controlled manner (amortizing with the whole body the fall and avoiding dangerous friction with the wall)
- Running against the wall bouncing with one leg (alternate legs)
In the next article we will see the climbing technique in detail.
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