There are many schools of thought when it comes to training for climbing. Some folks spend hours on the campus boardm hangboard and doing pullups on slopers. Others simply just climb… A LOT! Since January I have been training specifically for climbing using a combination of the two schools of thought. Below is a summery of what my training currently looks like. It should be noted that I am an all around climber (bouldering, alpine, cragging, gym, ice, glacier). This workout also helps with Brazilian Jiu-Jitsu endurance and the BJJ itself is a great cross trainer for the antagonist muscles.  I do workout each  2 x each per week alternating. On the other 3 days depending on weather I will either continue rotating of the workouts in part or full or, hopefully, actually get outside to climb, hike, backpack and boulder!

WORKOUT A

Elliptical, 20 Resistance, 1.5 hours

Back Extension Circuit, repeat 3x/no rest
Regular Back extension, 10x w/ 5lb weight
Right Side Extension, 10x w/ 5lb weight
Left Side Extension, 10x w/ 5lb weight

Core Workout Circuit, Repeat 2x/no rest
Yoga Ball Plank, 60sec
Yoga Ball Jack-knife, 10reps
Yoga Ball Crunch, 30 reps
Oblique Crunches, 30 reps (per side)
Feet Up Crunch, 20 reps
Toe Touch Crunch, 20 reps
Bruce Lees, 20 reps
Bicycle Crunches, 20 reps

Brazilian Jiu-Jitsu Training, 2 hours

Gym Bouldering/Route climbing, 2 hours
Including: high touches, feet on campus training, one hand traversing

 

WORKOUT B:

Elliptical, 20 Resistance, 1.5 hours

Back Extension Circuit, repeat 3x/no rest

Core Workout Circuit, Repeat 2x/no rest

Elliptical Intervals, 20/18 resistance, 1 hour

Climbing Workout Circuit (Paired exercises done alternating with no rest)
Assisted Pullup, 30lbs, 10 reps, 3 sets
Side Planks, 60sec per side

Uneven Assisted Pullup, 5 reps per side, 3 sets
Pushups, 10 reps, 3 sets

Heavy Finger Rolls, 50 lbs, 10 reps, 3 sets
Seated Knee Ups, 15 reps, 2 sets

Lat pulldowns, 75lbs, 10 reps, 3 setsBench Dips, 20 reps, 3 sets

Brazilian Jiu-Jitsu Training, 2 hours

 

 

 

 

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