How to Train for Tree Climbing

How to Train for Tree Climbing
Tree climbing is an up-and-coming sport that combines many of the same techniques used in rock climbing with the convenience of trees. Tree climbers must prepare their bodies in much the same way as they would before climbing boulders or rock walls. Taking the time to properly condition and prepare muscle groups for a tree climb can significantly enhance the overall climbing experience.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:
  • Pull-up bar
  • Steps
Step 1
Strengthen your upper body, shoulders, back and arms by doing pull-ups. Begin training by performing five to six reps in sets of three. In other words, do five or six pull ups, rest and do five or six more. Gradually increase the number of pull-ups in each rep. Once a week, try doing as many as you can, rest and then do 10 more.
Step 2
Perform crunches to strengthen your core. Crunches can help you strengthen the muscles in your abdomen and back. Tree climbers spend a lot of time twisting and turning; having a strong core will help you avoid injury and allow for more flexibility and control.
Step 3
Strengthen your arms and chest by doing push-ups. A good starting point is three sets of 10. Gradually increase your repetitions. Once a week, do as many as you can, rest and do 10 more. Make sure your arms are shoulder-width apart and your back remains straight while performing the exercise.
Step 4
Perform squats, lunges and leg lifts to strengthen and condition leg muscles. These unweighted exercises strengthen and condition your legs and allow you to remain agile and flexible. Just as you should do with push-ups and pull-ups, establish a routine and gradually increase the number of repetitions over a period of weeks.
Step 5
Spend some time paying special attention to ankle and calf muscles. Ankle and calf muscles can be strengthened by performing reverse step-dips. Position yourself on a step so that your heel is extended over the edge of the step. Lower yourself back and down over the edge of the step. Raise yourself back up and repeat.

Tips & Warnings

 
Make sure you have had a physical, and consult with your doctor before beginning any training program.
 
Start slowly if you are out of shape and adjust your repetitions and sets accordingly. Increase your exercise over a period of weeks based on how you are progressing. Challenge yourself, but be careful that you don't end up with an overuse or training injury.

Article Written By Keith Dooley

Keith Dooley has a degree in outdoor education and sports management. He has worked as an assistant athletic director, head coach and assistant coach in various sports including football, softball and golf. Dooley has worked for various websites in the past, contributing instructional articles on a wide variety of topics.

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