Climbing Training 1st Mesocycle.

Climbing training. Day 2 / Week 3. Here's a proposed 1-mesocycle plan for a generic climbing training routine to strengthen and improve your grade. If you're interested, contact us for advice 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:

- Push-ups 3x 10 reps.

- Pull-ups 2x7 reps.

- Squats 2x10 reps.

- Lateral shoulder raises 2x8 reps.

HANGS:

- 4 sets on 20mm crimp, 12”, rest 3 min. 4 fingers.

- 4 sets on 20 mm crimp 12”; rest 3 min. 3 fingers. Reduce weight by using your feet if needed.

CAMPUS:

4 sets of 1,5,7 on a crimp of at least 23mm. Adapt to your needs, foot support if required. 1 min rest between sets.

CLIMBING:

5 sets of 30 moves on a board, route, or boulder.

5-minute rest between sets.

CORE:

2 sets of the following:

• Leg raises on bar. 15 repetitions.
• Side leg raises on bar. 7 repetitions per side.