Workout of the week

Week 1 

 

(Green text = Clickable link with examples)

Day 1- Ropes 

  1. Warm-up: light stretching mixed with 2-3 very easy routes to get your body moving and blood flowing 

  2. 20 mins of low intensity, technical climbing with down climbing  ( focus on quiet, and careful foot placement with slow and controlled body movements) 

  3. 4x4s: choose 4 rope problems near your red point, climb those 4 routes moving quickly between routes regardless of finishing or failing the route. Rest 10 mins after each set and repeat 4 times.

  4. Cool down stretch: 5-10 minutes of light full body stretching (try to focus on the areas that are tight or sore)

Day 2- Bouldering

  1. Warm-up: light stretching, 2-3 very easy roped routes (or up downs on the kilter board at 0-10 degrees) to get the body moving. Then deadhangs either on any good hand holds or the pull up bar. Hang for 30 seconds on with 1 minute rest and repeat the hang 3 times 

  2. Lock offs/hover hands: climbing a boulder 3-4 grades below your red point practice pausing/ hovering your hand above the holds (for 2-3 seconds) as you go up the problem. Rest 5 minutes between sets. Repeat 6 times 

  3. Bouldering body tension training: starting on 2 good hand holds and 2 bad foot holds walk your feet as far up on the wall in an arc pattern to the left and then all the way up to the right. Make sure you are engaging your core and putting a lot of pressure and focus on your foot placements.  1 repetition is equal to walking your feet all the way to the left and then all the way up to the right without touching the ground, repeat this 3 times to complete 1 set. Repeat for a total of 3 sets. 

  4. Recovery training: Find a boulder or kilter board problem that's well below your max. After making a move on that route practice fully cutting feet and then placing back on the route before making the next move, repeat this for the rest of the route. Once you have either completed the route or not rest for 10 minutes and then repeat 2 more times. (If you did not finish the route, try to find an easier route that you think you can complete.)

  5. Cool down stretch: 5-10 minutes of light full body stretching.



Day 3- Mixed

  1. Warm-up: Light stretching mixed with 2-3 easy roped routes (focus on stretching and moving your whole body) 

  2. Easy/Hard/Easy: Find an area of the gym with some hard and easy routes right next to each other. Climb the easy route slow and controlled making sure you focus on good conscious movements, then go right to the hard route (find a route that is either at or near your red point) once you finish or fall on that route go straight to the next easy route. Take a 5 minute break, and then repeat this cycle 4 times.

  3. Boulder circuit: Choose between the kilter board or one of the boulder areas down stairs and do 30 moves of your choosing in a row without touching the ground. Rest for 10 minutes between sets . Repeat this workout 3 times 

  4. Cool down stretch: 5-10 minutes of low intensity full body stretching. 

Alternative Workout- Upstairs (16+)

  1. Warm-up: light stretching and optional climbing warm up 

  2. Push-ups: 10-12 reps 

  3. Pull ups: 6-8 reps

  4. Dips: 12-15 reps

Rest 5-10 minutes; Repeat (#2-4) 3 times

  1. Plank: 30 seconds

  2. Dumbbell shoulder press: 8-10 reps, grab moderately light dumbbells and sit up right on one of the benches. Then press the dumbbells above your head for 8-10 reps.

  3. Dumbbell lateral (side) raises: 8-10 reps, grab very light dumbbells (eg. 10 lb dumbbells) and raise the dumbbells up to about shoulder level from your side and then back down. (try to keep your arms slightly bent the whole time.)

Rest 5-10 minutes; Repeat (#5-7) 3 times 

  1. Cool down stretch: 5-10 minutes of low intensity full body stretching