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20

Climbing is the best exercise for finger and hand strength improvement, just make sure to warm up and stretch. EDIT: Just want to defend my answer. There are a lot of books out there you can read about climbing for training. Many of them will tell you not to waste your time cross training. The best training for climbing, is climbing. Now if you are ...


18

In addition to using a Finger exerciser, I do the following: Squeezing plasticene or stress balls Dumb-bell curls Chin-ups, both on a bar, and finger chin-ups on a door frame or similar Press-ups on fingertips These give finger, hand, wrist and forearm strength - worthwhile using them together. The thing I'm not so good at is toughening up the backs of my ...


15

Skiing is a full-body, high endurance, activity. Being in good cardio-vascular shape is important, and can be achieved through running, swimming, rowing, etc... This can not be over-emphasized. Get your heart in shape. Assuming you already are in decent shape, here are some exercises that will help you get through those initial days on the hill. I've chosen ...


14

Having been a keen surfer since the late eighties, I can give you a reasonable list of the essentials: Press ups Pull ups Sit ups Burpees Swimming That's it. Seriously. All you really need to focus on is upper body strength and cardiovascular fitness, and you can do all of these without buying equipment. Technique can help a lot as well - when you arrive ...


13

Whilst walking about, clench your fist, then stretch your hand open again. repeat this 30 times (or whatever you want) and relax. Bit by bit, maybe one or two a day, increase the reps. Vary for speed and power. You can do this whilst walking around.


12

There’s no better hiking excercise than hiking :) Seriously, if you can walk to work, with your dog, to the shop, do it. Regularly. If you have some time during the weekend, go out for a few kilometers. Running is also fun, and depending on the weather where you live, you could easily run through the whole year. Running will build up some strength in your ...


11

As I noted in my answer to that question, plasticene or stress balls work. Also, you can use guitarist's finger exercisers I do like your idea of using less fingers for carrying bags etc.


11

The answer depends on your sccenario, if you have access to an ice bath/cold shower within minutes of your activity that is your best bet as Liam has stated above. However, if you are unable to have an ice bath/cold shower directly following your activity there is an alternative. Some of us may have to take a bus home after the gym, drive our car, or ...


11

If you haven't climbed in a while I would recommend staying away from doing fingertip pull-ups on hang boards. My assumption is that you are out of climbing shape and tendons and ligaments are easy to injure and take a long time to heal. This is coming from someone who has been climbing for around 8 years off and on and has made many mistakes, please learn ...


10

Update 2019: video links and PDF links fixed, and new 2019 video added. Please let me know via comment if the links break again. I don't have a lot of experience with cracks myself (I refuse to make my feet hurt, and so far I haven't found a way around that), but I found these Wide Boyz videos quite helpful in getting the basic jams correct. Each video (...


10

There are three things you should look at here, lung capacity, oxygen carrying capacity and bradycardia reflex. Lung Capacity When I was younger I suffered from asthma, and had a series of lung exercises to improve lung capacity. I can't remember them all now so I checked various sites. This one has some excellent tips, including: Rib stretch Abdominal ...


10

There a few muscle groups that are heavily used while climbing: Lats: The side muscles of your back. Also termed as wings. Biceps. Forearms (one of the first to tire out). Calves (for most of your tiny toe holds, these play a crucial role). Core (these are more like a link between the whole body). There are literally hundreds of exercises for each of the ...


9

The best practice for climbing is to actually go climbing. I have wasted both time and money experimenting with training setups at home for practicing climbing, and I have mostly been disappointed. Since then I have transitioned my efforts at home to staying in shape for climbing (slightly different from what you are asking.) Unless you want to spend ...


9

Train by hiking, start small, do it every week. After my injury, when I could not hike, I started by hiking less than a mile, but I did it every week. Even only once a week, this will help. Pick a trail that's a length just a little hard for you. This is best if you have a nearby park with lots of interlocking trails. Interlocking is good because you ...


9

Building Grip Strength Your best chances to improve your fingertip strength is performing excercises specific to those ligaments at or near body weight. Balls, rings, and grip springs are good for warming up, but not increasing strength. But you need to be careful if you are just starting out because you can easily injure yourself by overtraining. Please ...


9

Instead of running or walking, I recommend you go to the gym and do the Stairmaster. This will provide an aerobic workout while building the muscles you need for hiking and scrambling. This is what I do to get in shape for backpacking trips. Edit 3/5/2015: Providing an answer to anatols questions in the comments: I use the Stairmaster 4-5 times a week, 30 ...


9

All these are well and good, but "No training plan survives contact with real life". Doing something vaguely aerobic that you enjoy doing for several hours at a stretch one or two times a week is far better than the "optimal" aerobic exercise that you never do. The best training for long days in the mountains is long days in the mountains. If you can't ...


9

Short of seeing a video of your technique, here is some general advice. A very common but poor technique in the forward stroke is where you keep your torso relatively still and repeatedly push and pull your arms in opposition. It will lead to tired arms sooner or later. Your arms are much weaker than your core muscles so the key to efficient forward ...


7

I am not a medical professional and can only offer you anecdotal experience. I have had great success preparing for the ski season by running on steep hills. I found the biggest hills nearby and run on them 2-4 days a week. At first, your legs and your lungs will be killing you. But you will gain muscular and cardiovascular stamina after a couple months. ...


7

I would recommend Yoga. Yoga when done to the extreme is very exhausting, good for balance, and stability muscles. As trying to define yoga routines would be way to long of an answer, I would recommend checking out youtube for some tips. They even have surf specific yoga there.


7

In short: Build up your base endurance! This will give you the ability to perform at moderate intensity over several hours and to recover quickly after the tour. This means, try to get many low-intensity but long training sessions. For your cardiovascular system it doesn't matter in the first place whether you do this by bike, running or hiking, just keep ...


7

The main problems caused by onesided training are reduced movement range, bad posture and lack of stability (which increases the risk of acute injuries). Anyone who has done any kind of intense sport knows how regular, harmless muscle soreness feels. You should worry when it doesn't go away or gets worse rather than better after more training, or when it ...


7

Ricketyship's answer gives a great outline of training the climbing specific muscles, so I would like to add several other points (especially as the question asked about antagonist training). First off, the ability to generate and modulate tension is a key skill in climbing (particularly bouldering). Arguably the best exercise for training the ability to "...


6

As an assistant instructor, I suspect it's your relaxation rate. New divers, and those who haven't been diving for a while, tend to get more excited when diving, and may also try to see the whole ocean. Try slowing down and taking a closer look at what's around you. Ironically, you'll usually see more when going slow because you'll notice the small things ...


6

If I already had the right to vote I would give a +1 to Patrick Scott's answer. Probably the best hand and finger exercises that help with climbing are the ones actively performed while climbing! And the key to strengthen fingers as best as possible, is to actively work on different styles of climbing. In other words, trying all kinds of imaginable grips! ...


6

The most common for rock climbing are with fingerboards or campus boards. Without those, you can perform dead hangs on anything you can hold onto, such as pullup bars. To make it a little more difficult, you can dead hang on the edges of doorways. There are other handheld devices for grip strengthening, such as tiger claws. Lastly, wrist curls with ...


6

Without knowing your level of physical fitness, I would say that the following points would be important to be able to enjoy surfing: Balance, critical for enjoyment of any "ride the thing" sport. Static legs, beef up those thighs to be able to brave the highest of waves. Stamina, run, cycle or swim to add to your current stamina (more stamina => longer ...


6

Sit-ups won't work, archery is all about the shoulders, not abs. Also it's a bad idea to dry aim a bow, it is generally frowned upon. There are exercise tools you can buy such as a bow training exerciser: Another option is a training band, such as this: Failing that you can get yourself a press exerciser, I have one and it is very useful: Naturally ...


6

Always remember that when you carry a backpack, it's the whole of your upper body that has to take the weight. If the weight is only on the shoulders, you will eventually end up with with a painful back or shoulders irrespective of how strong you are. For this, the first thing is to make sure you are carrying your backpack properly. Few things to consider: ...


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