This is Part 3 of Rock and Ice’s (rockandice.com) yearlong training program for Building a Better Climber.
(In case you missed it: Part 1 was the conditioning phase and Part 2 was the sport specific endurance phase).
Part 3 is the Strength Training phase….
“The focus of this next phase is bouldering, with small amounts of supportive hangboard and endurance work to prevent performance losses.”
The session plan details break down into these categories: boulder sessions (including project bouldering), hangboard & campus sessions, endurance, conditioning & flexibility, and antagonists & core.
The categories are then further broken down into the specific exercises recommended. For instance, one of the exercises suggested in a hangboard and campus session:
“f). Straight leg raises or front lever
Intermediates should do straight-leg raises (hang from the bar with arms slightly bent, and raise legs using controlled form). Do four sets of 10. 10 to 15 reps to failure. If you can do 15 reps comfortably, then do front levers with one or both legs bent (hang from the bar with arms slightly bent, bend legs, bring your feet to bar level and hold torso horizontal using controlled form). Make four attempts or hold for four to six seconds (to failure). Elites should attempt a full front lever (torso horizontal with both legs as straight as possible): make four attempts, hold for four to six seconds.”
Learn the details of the Strength Training Phase to continue on the yearlong plan designed to help you become a better climber!
CLICK HERE: Building a Better Climber: Part 3
(photo courtesy of rockandice.com)
