9 point guide photo

Climbing is one of the most awesome ways to get out, get physical and have fun in the great playground of the big wide world, however 2 challenges repeatedly crop up:

  1. Grade performance plateaus
  2. It’s risky, thwart with chance of injury (especially the more you climb and push it)

Research has shown that around 60-75% of climbers are currently suffering from or have sustained an injury in the past 12months. No surprise with a sport that is based on falling repeatedly, hanging on and pulling hard with maximal effort. With injury risk high and grade plateaus just as common, building a stronger and more physically capable you is a wise choice.

Here’s our guide for skipping through the climbing minefield of injuries unharmed and pushing your grade:

    1. Look after your body and unwind climb created imbalances to encourage optimal length tension relationships, minimise injury risk, soreness, tightness and wear and tear by:
      1. Freeing up restrictions in tissues and joints with mobilisations and soft tissue massage;
      2. Warming up with dynamic stretching / mobility before climbing/training/crag days;
      3. Stretching out tightness and imbalances using contract~relax stretching for muscle & tissue recovery separate to high intensity training.


    1. Follow sound exercise science to design a well-balanced training programme, which:
      1. Builds a well-rounded base of conditioning;
      2. Chooses exercises (and using they’re progressions) that have high movement carryover and targets specific muscle groups;
      3. Uses variables that hit relevant energy systems, muscle fibres & bio-motor abilities;
      4. Creates sessions with relevant duration, volume and frequency;
      5. Lays out a strategic path that gains momentum and minimises overtraining;
      6. Emphasises working on antagonist strengthening.


    1. Exercise with good form and enough challenge to stimulate change without overwhelming the system.


    1. Notice and react to physiological and psychological signs of overreaching; if you’re overtraining and carry on you’ll soon burn out.


    1. Feed the body the good stuff – real food.


    1. Sleep lots and chill out.


    1. Support yourself when you want/need it with a team and/or techniques for body care – physios, osteopaths, chiropractors, soft tissue therapists, tai chi, yoga and anything else of preference.


    1. Clever climbing by knowing the rock, knowing yourself (when to push on and back off), and using equipment well (pads, gear and spotting).


  1. Enjoy, smile and pull hard for many years to come.

Live the rock life,