#1329: Find Your Maintenance Calories, Resistance Training to Improve Climbing Performance & More

Training Benefits

Resistance training offers significant benefits for athletes, enhancing both sports performance and cognitive functions. Adam Schafer shares the story of a downhill mountain biker who improved his performance by incorporating strength training once a week, leading to noticeable gains in his biking abilities 1. Sal Di Stefano emphasizes that even a minimal amount of resistance training can lead to substantial improvements in technique and stability for athletes 2.

Resistance training is incredibly moldable to fit any context, and the context is what matters.

--- Sal Di Stefano

Justin Andrews adds that the right dose of strength training can enhance skill without overwhelming the athlete's existing regimen 2.

   

Weak Links

Focusing on weaker muscle groups is crucial for balanced development and overall strength. Adam Schafer recounts his experience of eliminating machine exercises for hamstrings in favor of deadlift variations and good mornings, which significantly boosted his hamstring strength 3. Sal Di Stefano advises starting workouts with exercises targeting weaker areas, like hamstrings, to prioritize their development 4.

Start your workout with that good priming, then move into your compound exercise that works the quads and give yourself some time and watch what happens next.

--- Sal Di Stefano

This approach can lead to improved performance in compound exercises over time, even if initial strength seems reduced 3.

   

Climber Performance

Incorporating resistance training into climbing and Ninja Warrior routines can enhance performance without overloading the athlete. Sal Di Stefano suggests that for those engaged in intensive activities like rock climbing, a minimal approach to resistance training is most effective 5. He recommends focusing on strength-based compound movements once a week to complement existing training 5.

You don't need to do much if you're doing a lot of this.

--- Sal Di Stefano

This strategy ensures that athletes maintain their performance levels while gaining the benefits of added strength and stability 5.