Rock Climbing Strength Training Program Summer '17
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
Week 1
2
Workout A: Hypertrophy
Mid range hypertrophy
3
GymHome
4
ExerciseSets Rep Weight NotesExerciseSetsTime/ RepWeightNotes
5
Weighted pull up31030-45 min climbing
6
Hammer curls310High crimp hold315s
7
DB chest press310ss/ Ab wheel312
8
ss/ DB lateral raise310Mid crimp hold315s
9
Stair jumps34ss/ Band external rotation315
10
Split squats310Flat campus board38 reps
11
15 min cardioss/ Window wipers 38 reps
12
Dead hang sloper3failure
13
ss/ Wrist roller3
14
Finger board drop set3failure
small to big holds
15
ss/ Finger openers320
16
17
Workout B: PowerPower
18
GymHome
19
ExerciseSets Rep Weight NotesExerciseSetsTime/ RepWeightNotes
20
Weighted pull up5430-45 min climbing
21
Cable row34Incline campus board33 to 5
22
Bench press34ss/ calf board stretch320s
23
ss/ DB reverse fly310softball hold35s
24
High jumps34ss/ hip and quad stretch320s
25
Deadlift34dead hang sloper35s
26
15 min cardio/ ss dead hang 35sbig hold
27
single and double finger hang
35s
28
/ ss split stretch320s
29
Hand torsion grippers35
30
/ wrist hammer35
31
32
Workout C: Mid range strength
Endurance
33
Gym
Home: optional workout. Skip if climbing over weekend
34
ExerciseSets Rep Weight NotesExerciseSetsTime/ RepWeightNotes
35
Weighted pull up4630-45 min climbing
36
EZ cheat curls46Sloper hang3failure30s rest
37
DB overhead press36softball hold3failure30s rest
38
ss/ chest fly310Finger board drop set3triple failure60s rest
39
single leg jumps34Leg raises3failure30s rest
40
BB squat361 hand open hang3failure30s rest
41
15 min cardiohigh crimp hang3failure30s rest
42
Lying leg raise3failure30s rest
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
Main menu