If you think pullups are the best exercise for rock climbing, think again. “Climbing is great for developing upper-body strength, but if you rely on it, it’s going to destroy you,” Bechtel says. Instead, your goal is to get your legs strong in the single-leg stance, while upper-body exercises will help you develop your core.
Lower Body: Step up onto a bench or plyo box (around 20–24 inches high): 3–4 sets, 5–8 reps on each side; Pistol Squat: 3–4 sets, 5 reps on each side (hold onto a TRX strap to lessen the load,
or hold a 10- to 15-pound dumbbell in each hand for added resistance)
Upper Body: Knees-to- Elbow: 2–3 sets, 10 reps; inverted Row, either on a bar that’s attached to a power rack or with the TRX.