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Timed Pyramids

Complete 2 to 3 timed pyramids depending on your current skill level. Rest for 5 to 10 minutes in-between sessions. 

 
  • Start with a climbing grade at least 3 levels below your maximum climbing ability. 

  • Select problems on vertical to slightly overhanging terrain. 

  • 1 timed pyramid includes climbing all the problems going up and down the triangle. 

  • If you cannot complete a climb, attempt it 3 times and then move on. 

  • No rests during each session. 

 
 

30 Min Example

20 Min Example

 

World Cup

Complete 2 to 3 world cups depending on your current skill level. Rest for 5 to 10 minutes in-between sessions. 

 
  • Start with a climbing grade at least 3 levels below your maximum climbing ability. 

  • Do not repeat problems. 

  • If you cannot complete a climb, attempt it 3 times and then move on.

  • No rests during each session.

 

20 Min Example

Problem 1 :  V0, V0 , V0 , V0, V0

Problem 2:  V1, V1 , V1 , V1, V1

Problem 3:  V2, V2, V2 , V2, V2

Problem 4:  V3, V3, V3 , V3, V3

*V4 is your maximum climbing level

30 Min Example

Problem 1 :  V0, V0 , V0 , V0, V0

Problem 2:  V1, V1 , V1 , V1, V1

Problem 3:  V2, V2, V2 , V2, V2

Problem 4:  V3, V3, V3 , V3, V3

Problem 5:  V4, V4, V4 , V4, V4

*V5 is your maximum climbing level


Bouldering Challenge

Complete 3 bouldering challenges for 25 min each. Rest for 5 to 10 minutes in-between sessions. Complete as many problems as you can of one grade per session.

 
  • Start with a climbing grade at least 3 levels below your maximum climbing ability. 

  • Select problems on vertical to slightly overhanging terrain. Do not repeat problems. 

  • If you cannot complete a climb, attempt it 3 times and then move on.

  • No rests during each session.

 

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Power Packs

Complete 3 to 5 sessions. Rest for 5 to 10 minutes in-between sessions. 

 
  • 3 Climbs

  • 25 Push-ups

  • Pull-ups (60 sec)

  • Core (50 reps or 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.

 

Lemon - Limes

Climb the first move, then down climb to the bottom. Climb the first two moves, then down climb to the bottom. Complete this until you have made it to the top of the climb! Complete 3-5 times.

 
  • 3 Lemons - Limes

  • 5 Windshield Wipers

  • 10 Weighted Sumo Squats

 

Project / Pushup / Pull-up

Select a project that contains aspects that are your weaknesses (ex. slopers, pinchers, overhangs etc..)

15 Min: Project Work

5 Min: 25 push-ups / 10 pull-ups

Complete 3 - 6 rounds. Rest 5 to 10 minutes in-between.

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Skipping Holds

Complete each climbing problem by skipping every other hand hold. Use your legs instead of your arms to propel yourself to the next hold.

Complete 3 to 5 sessions. Rest about 5 minutes between sessions.


Speed Climbing

Climb a route and time yourself to determine how long it takes you to get there. Do whatever you have to to reduce your time. Skip holds, use your legs etc. Time yourself on the same route 3 times to see if you can narrow down your time.

Complete 3 to 5 sessions. Rest about 5 minutes between sessions.


Lock-Off Laps

Select a climb a few grades below your max. As you climb the route, lock off every move, hovering the reaching hand just below the next hold for 3 seconds. Feel free to down climb completing the same exercise.

Complete 3 to 5 sessions. Rest about 5 minutes between sessions.

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4 x 4 s

Select 4 different climbing problems on vertical to slightly overhanging terrain.

Complete each climb 4 times in a row without pause. You should be falling off the wall by the end of the session.

If you cannot complete a climb, attempt it 3 times and then move on.

Complete 2 sessions. Rest 5 to 10 minutes between sessions.

 

EXAMPLE 1

Problem 1: V4 X 4

Problem 2: V4 X 4

Problem 3: V4 X 4

Problem 4: V4 X 4

*V5 is your maximum climbing level

Example 2

Problem 1: V2 X 4

Problem 2: V2 X 4

Problem 3: V2 X 4

Problem 4: V2 X 4

*V3 is your maximum climbing level

 

Hard - Easy - Hard

Select and complete 2 difficult climbs and 1 easy climb in a row without rest.

Choose overhanging climbs and down climb after each route.  

Complete 5 sessions of the 3 climbs. Rest 5 to 10 minutes in-between sessions.  

 

EXAMPLE 1

V4 - V2 - V4

V5 - V1 - V5

V4 - V2 -V4

V5 - V1 - V5

V3 - V0 - V3

*V5 is your maximum climbing level

EXAMPLE 2

5.9 - 5.7 - 5.9

5.10 - 5.8 - 5.10

5.9 - 5.7 - 5.9

5.10 - 5.8 - 5.10

5.8 - 5.7 - 5.8

*5.10 is your maximum climbing level

 

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Choose 3 grips on the hangboard.

Complete each sequence 3 - 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