Favorite Training Exercises - Strength, Power, Power-Endurance

When you are training - what are your favorite exercises to do? I'm currently making up an excel document to collate climbing exercises as a means to procrastinate from actually training for this fall. Prefer quantitative exercises that follow SAID principles so things like # of reps, rest, progression are all important. More movement based tasks e.g. "quiet feet" are fine too.

And just as a curious aside - do your favorite exercises correlate to those you perceive to most greatly benefit your climbing goals?

Favorite exercises are rarely the most beneficial ones. Just saying...

1. Deadlift (maybe more specifically, my own isometric variation of a deadlift).

Hang board once a week, campus board and offset pull-ups later in the same week. I try to get out and climb every weekend.  I'll do a cycle of these until I'm plateaued for about a week. At which time I'll just climb a lot. After a while of just climbing, I will plateau. I will continue in the climbing plateau for about a month after which I'll start the whole cycle over again.  For climbing I mainly focus on hard outdoor sp routes and do get out  a lot.

I'm 52 and this is working pretty well. I linked my big project (8b/8b+) into two parts where a year ago I couldn't hang onto it at all.

I also try to get out and mtn bike with a thousand or more feet of hard climbing a couple of times a week.

i do three weeks of training. in the first week i hangboard. on the second i do upper body stremgth training (pullups, pushups, offset pullups, bent arm hangs, etc) on the third week i do core strength (situps, bicycle kicks, hanging knee raises, etc)

Squat and bench twice a week, deadlift once a week. I don't do these thing for climbing, I do them because Being Strong is important in life.

That said, everyone should be deadlifting, regardless of goals. There is no better exercise.

Jaren Watson wrote:

Always use absolutes. You’ll never be wrong about anything.

OK fine, if you have a herniated L5/S1 or are under the age of 10 you probably shouldn't be deadlifting.

Everyone else, get to it.

Muscrat wrote:

You’re pretty flexible if you can manage that from a deadlift.

For the little I have trained I enjoy my aerobic capacity training more than anything, staying at about 20-50% pumped heavy breathing 7 minutes on 3 minutes off for three sets go on a wall that's at least 10 degrees overhanging and just run circuits around it. At the moment my whole aerobic system is horrendous so at the moment it's just this and getting silly pumped.  For physical training just do allot of bouldering, I managed a mono one armer the other day and I've never trained power just allot of bouldering.

Core. The more diverse I keep my core strengthening the better results I see.

Rings. Dips, pullups and pushups.

I started to hangboard once a week, good results.

And alpine is my ultimate goal so long low-intensity endurance I love, e.g. 800+ box steps while wearing pack with 30% body weight.