Resistance Training Question

K

KissMyHuman

New member
I have a few friends who are into rock climbing, and we have a few indoor rock gyms in my area so I wanted to start training with this in mind. Logic would tell me the two main components in this sport would be muscle endurance and muscle strength. I know since I'm dieting that hypertrophy isn't going to be a big part of that goal but I do know there are other physiological things going on like capillary growth and increase in muscle cell mitochondria.

I'm currently using big group muscle lifts; things like squats, bench press, lat pull downs, etc. And I've been doing them in relation to a weight loss routine, heavy weights, 3 sets of 6 reps, 2-3 mins rest. I know this is basically the same type of work out that helps muscle strength as well.

Finally, my question is, would a periodized training routines for my above goals be effective if started while I'm in my diet phase, or is there anything I can do now to put me in a better position once I hit my goal weight to reach the above goals, or should I just continue what I'm doing now and then periodize once I'm done dieting?
 
I am a tad perplexed by your question but I will do the best I can to answer it.

You are asking how to increase your ability of rock climbing with a resistance training program correct?

The confusion comes in where you are talking about capillary growth and increase in muscle cell mitochondria. Capillary growth occurs best at High Rep amounts, yet your current routine is of low sets and medium reps. Your rest times are of strength but your lift times are shy of that. If you were working for strength you would need to at least be in the 5x5 rep/set range. Not that you couldn't garner some strength gain of course in your current scheme, but noting earth shattering.

Training for something like rock climbing would be more endurance training. The ability to pull up your current body weight over and over again does require strength but it doesn't require increase of absolute strength, it requires increase endurance of that strength. Yes, if you increase your absolute strength this will make pull up your bodyweight easier but you are still more likely to burn out faster as you have not been training your muscle endurance ability.

My advice would be to put together a solid routine of higher reps. You are going to really have to focus on lat endurance and quad work for this particular activity as well. Basically if you weren't doing pull ups, better start now ;)
 
Ok, maybe theres a little confusion as to how I asked that. I'm not currently doing a muscle endurance or periodized training routine, but I was asking if I could do that and still see decent results while in a dieting phase or hold off on that specialized kind of training until my diet is over? I guess that's the "meat" of my question.
 
KissMyHuman said:
Ok, maybe theres a little confusion as to how I asked that. I'm not currently doing a muscle endurance or periodized training routine, but I was asking if I could do that and still see decent results while in a dieting phase or hold off on that specialized kind of training until my diet is over? I guess that's the "meat" of my question.
Click to expand...

Periodization is simply a plan. If you are following some kind of plan, you are using a periodized routine. The only way you couldn't be, is if you were just going into the gym and doing nothing.

Lifting heavy is ideal for an energy deficient state... reason being, high intensity leads to the most muscle maintenance while in an energy deficit.

So you have two goals currently. Maintain muscle and perform well in rock climbing, right?

If I were you, and this is based solely on the idea that physique is most important to me, I don't know what is most important to you, I would stick with the heavy stuff. Maybe throw in some "muscle pumping" stuff in at the end of the heavy stuff, but keep it to a minimum.

If rock climbing is more important, I would still have a large component of heavy training in the regiment, but I would couple it with lighter training.

Something like a 4 day upper lower split would work nicely with this.

Day 1 - upper - heavy horizontal pushing/pulling, light vertical pushing/pulling

Day 2 - lower - heavy quad dominant, light posterior chain work

Day 3 - upper - heavy vertical pushing/pulling, light horizontal pushing/pulling

Day 4 - lower - heavy posterior chain work, light quad dominant

This type of program will work both your contractile and metabolic pathways simultaneously, thus promoting strength and endurance.

However, specialized training is tough while in an energy deficient state.

Sorry for jumping in Leigh, not sure if you will agree with this or not.
 
Well I've decided for the moment to stick with the heavy weight low rep routine, but one day of pumping endurance training before cardio a week. I've also thrown in some exercises I think would be more helpful in relation to the sport: box jumps, pull-ups, and bar dips.
 
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