Ready to tackle the wall—right from your living room? Whether you’re eyeing your first indoor climbing wall or are already a weekend bouldering pro, rock climbing is an incredible full-body workout. The best part? You don’t need a mountain in your backyard to train. With the right approach, you can gear up for your next climb using Trojan equipment to build the strength, flexibility, and endurance climbers need—all without leaving your home. So, chalk up those hands, and let’s rock this workout!

Climbing Essentials: Why It’s More Than Just Grip Strength

Sure, grip strength is key, but rock climbers rely on their entire body: core for stability, legs to push off holds, and upper body for pulling through tricky moves. Balance, flexibility, and endurance all play crucial roles too. Let’s break down how you can tackle each of these aspects using Trojan’s home workout equipment.

Grip Strength: Hold On Tight

No grip, no climb. That’s a climber’s reality. You need forearms of steel to keep you hanging on during tricky ascents.

Core Stability: Your Foundation on the Wall

Your core keeps you stable as you navigate tricky holds and routes. A strong core lets you stay close to the wall and move with more control.

  • Body Ball Planks: Get into a plank position with your forearms resting on the anti-burst ball. Hold your body in a straight line, engaging your core to stay balanced. This adds an extra level of difficulty to a regular plank, helping to improve core stability.
  • Ab Rollouts with the Trojan Exercise Wheel: Kneel on the floor with the exercise wheel in front of you. Roll it forward as far as you can while keeping your core tight, then roll it back to the starting position. This exercise strengthens your core and mimics the stretching and core engagement needed in climbing.

Flexibility: Reaching That Next Hold

Climbers often need to stretch, twist, and extend their bodies into awkward positions to reach the next hold. Flexibility is non-negotiable.

  • Foam Rolling: Use the foam roller to release tight muscles and improve flexibility. Focus on your hamstrings, calves, and back to ensure your body stays limber for those tricky, far-reaching holds. Foam rolling before and after workouts helps improve mobility and reduces soreness.
  • Hip Mobility with the Yoga Mat: Use the yoga mat for dynamic stretches like lunges and hip openers. Healthy, flexible hips allow climbers to make those wide-reaching moves between holds with ease. New to mobility training? Check out our guide here!

Endurance: Climb Longer, Not Just Stronger

The longer the climb, the more stamina you need. Endurance training is vital for conquering longer routes or multi-pitch climbs.

  • Jump Rope Intervals: Use the jump rope for interval training. Skipping builds endurance and coordination—both of which you need for longer climbs. Alternate between 30 seconds of fast-paced jumping and 30 seconds of rest for a killer cardio session.
  • Incline Treadmill Walks: Set the Trojan treadmill at a steep incline and walk for 10-15 minutes. This simulates uphill climbs, helping build the kind of stamina you’ll need for longer outdoor ascents.

Bringing It All Together: Your Climbing Circuit

Now that you’ve got the tools, here’s a circuit to put it all together. Try this full-body routine three times a week to prep your body for the wall:

  • Pull-Ups on the Power Tower: 3 sets of 8-10 reps
  • Step-Ups with Kettlebell: 3 sets of 12 reps (each leg)
  • Exercise Wheel Rollouts: 3 sets of 10 rollouts
  • Goblet Squats with Kettlebell: 3 sets of 12 reps
  • Kettlebell Swings: 3 sets of 15 reps
  • Jump Rope Intervals: 5 rounds of 30 seconds on, 30 seconds off

This workout will have you climbing stronger, more efficiently, and with better balance and control. So, whether you’re hitting the gym wall or prepping for an outdoor climb, Trojan has the tools to get you there. Let’s rock this workout—right from home!

Get your Trojan equipment at a Makro or Game near you!

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