6 week rock climbing training program reddit Fair point. Training for sport climbing is different from training for trad, and training for single pitch vs. Con: only provides you with exercises. 5x BW is a goal for strenght or health reasons I would totally agree that 1x general strenght training / week could be a thing but two sessions / week having squats and deadlifts and more is to much for most climber (if climbing better is the main goal). As you get more conditioned it will be easier to do both climbing and strength training. See full list on trainingforclimbing. As for injury free - totally agree and that’s why I’ve not done climbing specific training often in the past, however, after this 6 week training period the opposite of what I thought would happen, happened, I thought my fingers would be extremely tired / tweaky from adding 1x hangboard per week but they actually feel the best they have in Allows you to log you training session or free climbing session in. You really don´t need a daily prehab session. com Going to push through 12 weeks of this because I read an interesting study about guys doing the same squat training regimen (one group did 6 weeks, one group did 12 weeks) and then they retested after going off the training cycle 6 months later and the 12 week group maintained a sh*t ton more (relatively speaking) squat strength. multi-pitch is even more different. I forget that other people have schedules that allow climbing or training many days per week. Which I'm excited about seeing how the data looks over time. Welcome to CLIMBING's 12-month training plan. Conclusion: I think I needed to buy the training beta program to help me get focused on training. Strength: Max hang (90% 3 sets 7 seconds) Maybe skip a bit of climbing and strength and conditioning and add 1-2 max hang sessions (6 to max(!!!) 10 hangs each) a week for every second month of the year. Each of these days starts with a warm up consisting of light cardio, dynamic stretching, progressively loading my fingers on a hang board, and light bouldering up to ~V5. Now you have found training volume that you can recover from. Boulder hard twice a week, ending the session as soon as your power begins to drop, *maybe* add a third easy session/supplementary climbing training if recovering well, add some non-climbing strength training on your off days, prioritize rest and recovery otherwise. My fingers and forearms tend to wear out well before my biceps and core, so I like to cooldown on v4/v5 for a while to continue training those, since my next climbing or training day is often 3 to 4 days away. Instead, end your session earlier in order to maximise recovery. Alternatively you could try adding one strength exercise to your program every two weeks to slowly ease into it. The program lasted for 6 weeks, and was broken up into 3 periodised blocks. We should enter our power or power and endurance section as refreshed as possible. Also if you add more strength training you should make sure you are eating more to adequately recover. Limit and board climbing are both hard on the fingers in addition to your hangboard workouts. A strength, power endurance, and endurance day. Jan 23, 2024 · Welcome to CLIMBING's 12-month training plan. We will climb on a board. Do not replace training with more climbing. Pardon my wall of text, I'm also trying to get my own understanding going. Follow the same protocol as weeks 1 and 2, but reduce the volume by 50%. This eight-phase series will present specific workouts based on the principles of periodization, a proven approach to training that results in peak performance. You have to make up your own training plan. Now you have added training volume so you must either add rest days or decrease the climbing volume in that session. Each six-week segment will build upon the previous with the end result being a better, stronger climbing machine—you. Climbing. Afterwards, I always taped my finger applying the H-Tape technique and used German Leucoplast Tape when climbing or doing strength training. Good luck and hope it helps. First I gotta say, you're crushing it! Sending V5/6 in a year is epic. tldr - don't get hurt, get enough rest, do some general strength and finger strength but mostly focus on climbing technique and climbing hard in a structured way! A block 6-8 weeks of finger and pull strength training, as you're doing, helped me get more consistent on the V6-7s in the gym. . Jul 25, 2022 · Week 3. Five weeks post-injury: I tried to do some easy top rope climbing by stretching away the injured finger while climbing. I had to stop all climbing activities for at least six weeks. Make sure you're not taxing fingers too much though. Getting out on rock multiple times a week is no longer an option for me. Training Plan: So I plan to split up my week into 3 climbing/training days. My limited training history: a few years back I climbed a bunch of V9s and a long V10, however these were achieved by getting out on rock multiple times per week, sporadic hangboarding and pull ups rather than any structured training. Weeks 4-5. If you want to improve your weighed pull up, just start with 3x3 weighed pull up RPE 8 once a week before the climbing. I wouldn't change anything there. Only trying to help you get the best replies is all. A super general program isn't going to be worth much, whereas something tailored towards peaking for a particular style of climbing would be a better use of time. Now, get started! For example if squatting 1. Maintain session quantity. At Christmas I received a copy of Eric Hörst’s Training For Climbing. After pouring over it for two weeks, I decided to write a training plan to see how much improvement I would see by incorporating some of the techniques and methods he outlines in the book. vwzyf jtvkw kpsiox szukmk mybyid coic pcpjnl fqx rctxjzs drmmmp