Athletik Spesifik

Rock Climbing - Systems Wall

Systems Wall

Systems Wall training allows you to utilize different gripping positions while ascending/descending. Pockets, side pulls, slopes, crimps, monos, underclings are all holds that may be on a boulder problem, but, being able to repeat the hold for 8-12 times per hand is an one way of using the systems wall. Muscular hypertrophy is primarily developed when an 8-repetition maximum (8RM, the maximum amount of weight that can be lifted eight times) or less is used in a set. When the aim of training is to increase the neuro-muscular component of maximum strength, at least 95% of the athlete's 1RM (1RM=1 repetition maximum) and 1 to 3 repetitions should be used, skipping holds for example.