I just want to share my personal experience in enhancing my skills in the climbing rope. At first - I always underestimate myself to conquer this skill. For OCR lover, climbing rope is one of the skill/ course that you need to master it.After two years trying, finally I able to conquer the rope. Yet, my upper body still not strong. With this skill, it will help me to vary the training in the build up my upper strength.
That's a lot of thing I do to improve my climb. From zero knowledge/skill, I'm struggling a lot to do this.
1. Build up my back muscle
2. Weight control
4. Grip strength
Since I know that, there are lots of things I need to build. For temporary, I only focus this four things and master it before I jump to advance level.
Build back muscle
I read a lot of material from the internet and do my own research, any climb activities will be used back muscle as the main muscle (This is what internet said). Then, I verified the material I read by asking celebrity coach from their Instagram. If they have time to answer your question (Lolz). Personal Training is way out from my budget- if I have money, I will be the first person who will hire them 24 hours to teach me how to climb the rope. Majority agree back muscle needed to improve for your climbing skills. Every day, I woke up from sleep I straight away to inverted row. Min 30 reps, max 50 reps at gym I will to Lat machine and try to push myself to lift heavy that I can.
Ok. This is my theory. When your body is light you can lift your body easier. So I need to lose weight (in healthy way) . It’s involve workout and diet.
To increase stamina, for a start I follow Paleo diet then I switch back to clean diet. My body need real carbs to lift the body weight.
Hanging and hold as long as you can. It might be look dull, but as beginner- this is help a lots to build your grip for climbing skill
Take a deep breath, so I can focus more on my climbing. If my heart beat fast, I unable to manage my grip and losing my focus
Jump and grip the highest point that you can reach ( this moment will test your deep squat)
Then I start climb and using my feet as support. Since my upper not to strong I can’t use pull up technique. However, I using different technique that using a lots of feet movement and abs
(Is like you do hanging leg rise)
Hang leg rise – Got it ?
Then I switch to other check point. You need strong grip to follow my technique
Post mortem – I can do 1-2 reps for the full climb , then after that my stamina is out to climb. It’s good progress for me (bila dah dapat panjat dah cukup bagus dah...), but I shouldn’t feel in safe zone cause there were lots of room improvement that I need to do.