Climbing Training 1st Mesocycle.

Climbing training. Day 1 / Week 2. We present a 1-mesocycle proposal for a generic climbing training to strengthen and improve your grade. If you are still interested, contact us and we will advise you on personal trainers.

Remember that this training is adapted for an intermediate level person. A personal trainer will always be required to adapt the training to each individual 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 2x8 reps.

PULL-UPS:

- 4 sets x 3 explosive reps. 2 min rest.

- 4 sets x 3 pull-ups with a clap in the air. 2 min rest.

CAMPUS BOARD:

3 sets of 1, 3, 5, 7 on a rung at least 23mm. Adapt to needs, foot support if required. 1 min rest between sets.

CLIMBING:

4 sets of 15 moves on a spray wall, route, or boulder.

Each set is repeated 3 times with identical moves.

CORE:

2 sets of 10 reps of the following exercises:

- Front plank with glute lift.

- Side plank with hip lift.

- Leg raises to 45º.

- Ankle touches.