Training for Climbing by Eric Horst

Author:Eric Horst
Language: eng
Format: epub, mobi, azw3
ISBN: 9781493017621
Publisher: Falcon Guides

This deadlift protocol will maximize neurological strength gains without triggering significant hypertrophy. 1RM (one rep max) is your estimate of the heaviest weight you could deadlift for one repetition.

Warning: This is a technical lift, and I recommend consulting a coach on your initial forays into the wonderful world of deadlifting. Furthermore, do not deadlift if you have an active back problem; do not deadlift more than twice per week; and do not increase your weights so fast that your form is compromised. But do stretch and foam roll your hamstrings, glutes, and lower back muscles at the end of your workout and before bed on the eve after your deadlifting. I recommend wearing a weight belt when lifting near your 1RM.

BARBELL SQUAT

The squat is another excellent full-body exercise that, like the deadlift, lights up the core muscles in addition to working leg and hip extension. Doing two brief sets (five to eight reps) with moderately heavy weight is a great workout, and it’s unlikely to lead to any gain in muscle mass. Learning to squat with proper technique is important—if possible, enlist a coach to help you get started. The lift requires a free weight set and squat rack, so it may not be an option unless you belong to a gym with the necessary equipment; as an alternative, buy a few dumbbells and train with the sumo deadlift described earlier.

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