Cross-training, you’ve probably heard the term thrown around.

“What did you do yesterday?”

“Oh, I cross-trained on the bike.” Or, “I did a yoga class for some cross-training.”

Yet, biking and yoga are very different, and you’ll hear some people call their lifting session or a run a form of cross-training. With everyone calling something different their “cross-training,” it can be challenging to answer the question: What is cross-training? 

Cross-training is a blanket term that can encompass any form of activity or exercise that complements your primary sport or activity. One of the easiest examples is running. Many runners incorporate cross-training with another form of cardio exercise, such as biking or swimming. 

Rock climbing is a sport that demands high levels of strength, power, and sufficient cardiorespiratory fitness, especially when tackling long rope routes or hiking to the crag. The unique blend of fitness disciplines can make it challenging to pinpoint which types of cross-training would be most beneficial for your rock climbing. The best way to complement your journey toward becoming a better climber is to build full-body strength and improve your overall fitness.  

You don’t need to deadlift 500 pounds or bench press 300 pounds. As a climber, you want to be strong relative to your body weight – think about reaching the point where sets of 10 pull-ups and 20 push-ups feel doable. Lifting weights can help you build strength faster by providing a greater stimulus in less time. Contrary to popular belief, you won’t become too bulky and mess up your strength-weight ratio. Focus your strength training on lifting heavier weights with lower repetitions and sufficient rest periods between sets to build maximum strength. Add in core and unilateral exercises to mimic on-the-wall movements and body tension. Strength sessions can be as short as 30 minutes, twice a week, and still provide benefits.

Unless you’re a climber who is also a runner, you don’t need to add intense track workouts or hour-long runs for cross-training. Incorporating moderate-intensity cardio sessions, 2-3 times per week, will challenge your cardiorespiratory system without leaving you exhausted. Each cardio session lasts 20-40 minutes, and you can choose any form of cardio you enjoy most. 

The goal is to be consistent, and over time, you’ll see improvements in your endurance. As a rope climber or avid outdoor climber, you’ll notice the improvements. You’ll feel less tired two-thirds of the way up your project, or you’ll arrive at the climbs less fatigued from the approach.  

Mobility training can be the least intense form of cross-training, yet it can reap significant benefits. Rock climbing depends on how well you can maneuver your body on the wall. The greater your range of motion, the easier you’ll be able to use holds in weird positions and execute more complex movements.  

Wondering how you’ll fit the added training sessions in and around your climbing sessions without compromising your climbing training? You’re not alone, and it’s a valid concern. Adding in more workouts to an already busy life and/or physically demanding training schedule can be challenging. 

The goal is to prioritize your climbing. There are three ways to do this, depending on your schedule and training load (how often and on which days you can work out, and the total length of your sessions). You can mix and match the methods, stick to one, or modify to fit your needs. 

Split your sessions into AM and PM sessions, with at least six hours between workouts, for optimal recovery. For example, consider doing a 30-45 minute strength-training session or a 20-30 minute run before work, followed by a 1.5-hour climbing session after work. 

If you have to stack workouts back-to-back, start with your climbing session and finish with a cardio, mobility, or strength session. Climbing first ensures you can give maximum effort on the wall. 

If you have the ability, or only climb 2-3 times per week, you can do your cross-training sessions on non-climbing days. For example, if you are climbing on Tuesday, Thursday, Saturday, then you could lift on Monday, run on Wednesday and Friday, and do mobility on Sunday. 

Next time you are in a conversation, and the topic turns to cross-training, you can chime right in and share your routine! Together, climbing and cross-training are the power combo you didn’t know you needed to break into the next level with your climbing. Full-body strength training, moderate-intensity cardio, and mobility sessions are most beneficial for your progress. If you add any of these sessions to your routine, comment below and share your experience!