If you’re struggling to get to the next grade, don’t worry, you’re not alone. It’s probably because you’re not training: you’re just climbing.
The programs below offer simple step-by-step instructions for what to do each training day. Whether you’re a boulderer or a route climber, a novice or a pro, we have something for you.
Injury Rehab and Prevention Protocols
The Rock Rehab Pyramid is a step-by-step rehabilitation and injury prevention plan designed specifically for rock climbers. The goal of the four-phase process is to take you from the pain, inflammation and tissue overload stage to gain full mobility, strength and eventually pain-free climbing movement.
- Understand how to unload muscles and tendons with taping
- Learn stretching and strengthening exercises to perform
- Improve climbing movement to reduce injury risk
- Watch videos for every exercise and technique
- Learn the sets and reps of each exercise, and how often
- Know when to advance to next stage
Mercedes is a Strength and Conditioning Coach based out of Seattle, Washington. She received her Masters in Human Movement and first started working with climbers of all abilities, including elite level climbers, in Colorado. She does online training for people all over the world, creating 4-week custom plans using the Trainerize app.
Matt is a seasoned climber and trainer who will provide you with a climbing training program from anywhere in the world based on your goals, your abilities, the equipment you have, and any limitations you have with time or injuries. He does online training for people all over the world, creating 4-week custom plans using the FitBot app.
Neely works with climbers from all over the world to help them improve their rock climbing performance by allowing them to train hard, recover well, and get the body composition they want. She will help you find the optimal diet for your individual body to help you be stronger and healthier. She is the founder of TrainingBeta and a nutritionist by trade.