Strength Phase

Strength Week 2

Week 1, 2, 3

Active Stretching

Technique Drills / Warm-up 

Complete at least 10 climbs, 2-4 grades below your maximum climbing ability.

Pick at least 1 climbing drill to complete during the warm-up. 

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

 Strength Circuit