Strength 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 Packs:
Complete 5 sets of the following
3 Climbs
25 Push-ups
Pull-ups (as many you can complete in 1 minute)
Ab Exercise (you pick! complete 50 reps or hold for 90 sec)
Choose climbs that are 1 grade below your maximum climbing level. Choose overhanging routes if possible.
If you cannot complete 25 proper push-ups, perform the rest on your knees. Form is more important than quantity.
Session 2: Ropes
Complete 3 sets of the following
Lock-Off Laps
Resting Position Drill 1
Suicides
Resting Position Drill 2
Choose climbs that are 1 grade below your maximum climbing level. Go to the drills page to learn more about the climbing drills.
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
Grip 2:
3 seconds hang ; rest
6 seconds hang ; rest
9 seconds hang ; rest
Grip 3:
3 seconds hang ; rest
6 seconds hang ; rest
9 seconds hang ; rest