Climbing Training 1st Mesocycle.
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Climbing Training. Day 1 / Week 4. We present a 1-mesocycle proposal for a generic climbing training plan to strengthen and improve your grade. If you are interested, contact us and we will advise you on personal training.
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 fingerboard or door frame.
SPECIFIC EXERCISES:
- Push-ups 3x 10 reps.
- Pull-ups 2x7 reps.
- Squats 2x10 reps.
- Lateral shoulder raises 2x8 reps.
HANGING:
- 4 sets on 20mm crimp holds 7 reps 5” work and 3” rest. 2 min rest between sets. 5 fingers.
- 4 sets on 20mm crimp holds 7 reps 5” work and 3” rest. 2 min rest between sets. 3 fingers.
- 4 sets on 20mm crimp holds 7 reps 5” work and 3” rest. 2 min rest between sets. 2 fingers.
PULL-UPS:
- 5 sets of 3 explosive pull-ups.
- 5 sets of 3 pull-ups with palms facing out.
LEGS:
- 4 sets of 7 jump squats.
ABS:
We finish with 4 sets:
- 20 reps of crunches.
- 10 reps of reverse crunches.
- 20 flutter kicks per leg.
- 20 knee-to-elbow reps per leg.
