Climbing Training 1st Mesocycle.

Climbing training. Day 2 / Week 4. We present a proposal for a 1-mesocycle generic climbing training program to strengthen and improve your climbing 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 EXERCISES:

- Push-ups 3x 10 reps.

- Pull-ups 2x7 reps.

- Squats 2x10 reps.

- Lateral shoulder raises 3x8 reps.

HANGING:

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

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

- 4 sets on 20mm crimp, 12” hang; 3 min rest. 2 fingers.

Reduce weight by using feet if necessary.

 

CAMPUS:

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

CLIMBING:

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

Rest for 5 minutes between sets.

CORE:

2 sets of the following:

• Leg raises on a pull-up bar. 15 repetitions.
• Side leg raises on a pull-up bar. 7 repetitions on each side.