Climbing Training - 1st Mesocycle.
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Climbing training. Day 1 / Week 3. We present a proposal for a 1-mesocycle generic climbing training to strengthen and improve your grade. If you are still interested, contact us and we will advise you on a personal trainer.
Remember that this training is adapted for an intermediate level person. A personal trainer will always be required to adapt the training to each person and body.
WARM-UP:
- With resistance bands: Biceps, triceps, back, shoulders, chest.
- Mobility: fingers, wrists, hips, shoulders, arms and legs with squats.
- Hands: squeeze discs, on a hangboard or door frame.
SPECIFIC:
- Push-ups 3x 10 reps.
- Pull-ups 2x7 reps.
- Squats 2x10 reps.
- Lateral shoulder raises 2x8 reps.
HANGS:
- 4 sets of 20mm crimp hangs, 5 reps 5” work and 3” rest. 2 min rest between sets. 5 fingers.
- 4 sets of 20mm crimp hangs, 5 reps 5” work and 3” rest. 2 min rest between sets. 3 fingers.
- 4 sets of 20mm crimp hangs, 5 reps 5” work and 3” rest. 2 min rest between sets. 2 fingers.
PULL-UPS:
- 4 sets of 3 explosive pull-ups.
- 4 sets of 3 pull-ups with hands off the bar.
CLIMBING:
4 sets of 15 movements on a climbing wall, route, or boulder.
Each set is repeated 3 times with identical movements.
LEGS:
- 4 sets of 7 jump squats.
CORE:
Finish with 4 sets:
- frontal plank 45 sec.
- side plank 45 sec.
- frontal plank with knees to elbows 10 reps.
