Yes, Climbing is Real Sport

While some people may enjoy running, playing soccer, or going to the gym to get their workouts, I get do something pretty different from most people; I rock climb. It not only works your entire body (core, biceps, triceps, forearms, calves, thighs, grip strength, etc.), but it is so much fun that it hardly even seems like work. By trying such a unique sport, you get not only a brand new experience but also a great story to tell your friends.

Before we get into the workouts, there are a few things about rock climbing you should know. The first thing is there are two main types of rock climbing, top roping and bouldering. Top roping is done on generally taller walls while being tied into a rope with an anchor at the top. This type of climbing requires a partner to belay for you (belaying is when a person holds the rope at the bottom of the wall and lowers you after your climb). There is a seperate branch of top

roping called lead roping in which, instead of having the rope go through an anchor at the top, you bring it up with you and clip into carabineers at regular intervals to increase your safety. Lead roping is more dangerous because if you fall while you are above your last interval, you fall a greater distance; however, you will still have a belayer at the bottom of the wall to keep you above the ground. Top roping routes are measured by the Yosemite Decimal System which assigns a route a two to three digit number always started by 5._ (for example, 5.5, 5.12). As with all scales, the higher the number, the harder the climb. The other type of rock climbing is called bouldering. It is typically done on a shorter wall (10-15ft.) and without a rope. To increase the safety of it, most gyms provide mats at the bottom of the wall and require you to have a spotter who will watch you as you climb and, if you fall, catch you or help

break your fall. While most people would think that a shorter climb is easier, it is still at the same level as top roping because the climbs are more intense. These climbs are measured by the Hueco or Vermin scale, easily identified by the V in the beginning of the grade. As always, a higher number indicates a harder climb.

There are many different workouts out there that are amazing, but here are some that I do and I know work. One that I do a lot is called a 4x4. You pick four different climbs either one grade below your highest, or a max, or your max and do each four times consecutively. This helps increase your endurance and will help you master different types of  moves. Another exercise is called pause-and-gos. While doing a climb, you pause for five seconds before you grab any handholds; this builds not only endurance but technique. A third one is called a pyramid. This can be done with any number of climbs; however, generally, it starts with 4 climbs three grades below your max, then 3 climbs two grades below your max, then 2 climbs one grade below your max, and then one climb at your max, then go back down. This also helps increase endurance and muscle strength. To work on technique, you can do any climb with sneaky feet which is climbing without making any noise with your feet which helps you make only precise, meaningful foot placements. You can do an up-down climb which helps your footwork by, instead of being lowered immediately, or just jumping off the wall, making you climb it back down.

No matter which one you choose, it's always a good idea to stretch and do a few easy climbs to warm up before getting into the bulk of the workout.

Now that you have the workouts, all you need is a place to do it. There are several climbing gyms in the Washington D.C. area, including Earth Treks, Burke Swim and Racquet Center, Vertical Rock Indoor Climbing Center, and Results Gym. However, my favorite climbing gym by far is Sportrock Climbing Center. It is not only my home gym, but the walls are fun and challenging, and the people are really nice and helpful. In terms of outdoor climbing, you can go to Great Falls or Rappahannock Rocks; however, there are hundreds more out there if you take the time to look up which ones are nearest you.

If you have any questions or concerns, feel free to email me.