Power Phase

Power Week 1,2,3

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

Power Circuit