From the Training Pagoda: Treadwall Training Tips
By Matty Zane
Winter is now officially here! Which for most New England rock climbers marks the start of the training season. One of the many training tools that Salt Pump offers is the tread-wall. The tread-wall can be used in all sorts of ways to train your endurance, power, strength and base fitness. Below is one of my favorite workouts, which focuses specifically on power endurance. I call it progressive timed intervals:
Round 1: Set your tread wall speed and pick out your route (thanks to Taki the tread-wall currently has 5 set routes of all different difficulties and styles). Set your timer and climb the route continuously for 1 minute. Rest for 1 minute.
Round 2: Pick out a new route, adjust the speed. Climb continuously for 2 minutes. Rest for 2 minutes.
Round 3: Pick a new route! Climb continuously for 3 minutes. Rest for 3 minutes. You get the pattern?
Round 4: Climb for 4 minutes, rest 4 minutes.
Round 5: (Being decreasing the time): Climb for 3 minutes, rest for 3 minutes.
Round 6: Climb for 2 minutes, rest for 2 minutes.
Round 7: Climb for 1 minute. Done. Good Job!
Things to keep in mind:
Be consistent with the workout! It only takes about 30 minutes to complete, try to add it on to the end of each session. Time timing of the intervals makes it easy to do with a partner. Push yourself. If you finish the workout and you still have energy to spare, pick harder routes next time, or decrease your rest time.
Good luck and have fun!