Climbing Training 1st Mesocycle.
Compartir
Climbing training. Day 2 / Week 2. We present a proposal for 1 mesocycle of 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 a medium-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 balls, 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:
- 3 sets on 20mm edge for 12”, rest 3 min. 4 fingers.
- 3 sets on 20mm edge for 12”; rest 3 min. 3 fingers. Unload weight using feet if necessary.
CAMPUS BOARD:
3 sets of 1,3,5,7 on edge at least 23mm. Adapt to needs, foot support if required. 1 min rest between sets.
CLIMBING:
4 sets of 15 moves on a wall, route or boulder.
Each set is repeated 3 times with identical movements.
LEGS:
- 7 squats holding for 6" at 90º from the floor.
- 7 normal squats with a final jump as high as possible.
