Have you been looking for a way to focus your Climbing sessions?
A regular training program is a great way to work towards your climbing and fitness goals.
Developed by Vertically Inclined's Climbing Team Coaching staff, this is a 12-week Training Cycle designed to be done once a week along with any other regular climbing days. The cycle comprises Endurance, Power and Power-Endurance (Stamina) activities along with structured warm ups, cool downs and conditioning activities. If you have questions about any of the activities, please talk to any VIRG Staff Member or drop us a line at the e-mail address at the bottom of the page.
Warm-Up:
- Begin with slow lunges while also doing trunk rotations
- 10 SLOW arm circles forward and 10 SLOW backward
- 30 jumping jacks
- 15-20 moves on the wall traversing
- 30 jumping jacks
- 30 mountain climbers
- 15- 20 moves on the wall traversing
- DYNAMIC STRETCHING (Talk to a VIRG Staff member for more details)
BEAR HUGS- wrap your arms around yourself
TOE TOUCHES- Lean over like a rag doll and rotate your trunk to touch opposite toes
ALLIGATORS- Stand with arms out like Frankenstein and quickly shoot one arm up and the other down, then quickly bring them back to centre and then do opposite directions.
SHOULDER ROLLS- Stick your thumbs in your armpits and rotate elbows forward and then back
PRAYER CLAPS- Start with hands in front of you with palms touching each other (prayer). Shoot joint hands straight up and then have them fan out to behind your back to clap in the back.
CALF RAISES- In push-up position rest one foot on top of the other and SLOWLY raise up onto your calf and then back down. Switch to other foot.
****SHOULD DO AT LEAST 10 OF EACH***
- 30-50 moves (DO NOT GET A PUMP!!!!!-come off before this happens)
- Add any stretches you need
- Rest and Water
TAP TAP: *** Using a partner or autobelay:
- Move slowly up the wall, concentrate on transferring your weight.
- Before a foot can leave a hold, all of your weight must be transferred to the other leg. This should allow for you to be able to tap your foot 2 times before moving it to the next foot hold. Then transfer your weight to that foot and repeat.
- What: 3-5 laps up the wall (DO NOT WANT TO GET PUMPED!!!)
Systems Board Work Out (SUN WALL):
- Try each of the sections once. If you fall off, try to get back on and finish that section
- Take a good amount of rest whenever you need it
- Try once to link as much of it together that you can
Toprope Elimination
- Find an easy route (5.fun to 5.8/9)
- First person climbs and then eliminates a hold
- 2nd person climbs and then eliminates a hold
- Repeat at least for 5-6 eliminations total until neither can climb the new route
- Can do on 3-5 different routes
Cool-Down:
5-7 laps with downclimbing. Slowly and with lots of breathing!
Circuit training:
- Find 5- 7 activities to do for anywhere from 30-60sec. each (wherever you are at)
- Try to do the circuit 2 or 3 times
- Some circuit ideas:
Pull-up or lowers
Narrow push-ups (on the push-up bars upstairs)
Plank (regular or on the rings)
Any sit-up variations (crunches, bum-lifts, etc.)
Tri-cep dips- using a bench or sofa
For more circuit ideas see the Green binder in the circuit area of the boulder lounge.
