Power Phase
Week 1, 2, 3
Active Stretching
Technique Drills / Warm-up
Complete at least 10 climbs, 2-4 grades below your maximum climbing ability.
Session 1: Bouldering
Power Drills:
Complete the following drills on at least 2 climbs each:
One Hand Climbing
Dinosaur Arms
Lock-off Laps
Choose climbs that are 1 grade below your maximum climbing level.
Go to the drills page to learn more about the climbing drills.
System Board:
OR
Session 2: Ropes
Power Drills:
Complete the following drills on at least 2 climbs each:
Skipping Holds
Speed Climbing
Choose climbs that are 1 grade below your maximum climbing level.
Go to the drills page to learn more about the climbing drills.
System Board:
OR
Hangboard Circuit
Choose 3 grips on the hangboard.
Week 1: Repeat sequence below 3 times
Week 2: Repeat sequence below 4 times
Week 3: Repeat sequence below 5 times
Grip 1:
3 seconds hang ; rest
6 seconds hang ; rest
9 seconds hang ; rest
12 seconds hang ; rest
Grip 2:
3 seconds hang ; rest
6 seconds hang ; rest
9 seconds hang ; rest
12 seconds hang ; rest
Grip 3:
3 seconds hang ; rest
6 seconds hang ; rest
9 seconds hang ; rest
12 seconds hang ; rest