Climbing Workouts

Essential Training
4 WEEK TRAINING PROGRAM

12 SESSIONS

INTENSITY LEVEL: BEGINNER - INTERMEDIATE - ADVANCED

MAIN GOAL: TRAINING FOUNDATION TO IMPROVE STRENGTH AND ENDURANCE
DURATION: 12 SESSIONS

Edition 3 - 2016

By : Climbing Workouts
www.climbingworkouts.com

● Improves concentration levels

FOR STAMINA AND ENDURANCE ● Increases body movement repertoire
● Strengthen the tendons
INTENSITY LEVEL: INTERMEDIATE ● Develops muscle power
MAIN GOAL: STAMINA AND ENDURANCE
● Increases stamina and cardio
DURATION: 12 SESSIONS ● Keeps you energized and motivated
CONCEPTS

Content Modules
From concepts to preparation to execution and assessment this manual will walk
you through the training methods to improve your climbing. All the sequence of
exercises including resting times and methods are explained in this guide. For
video visuals of more drills and moves, got to
www.youtube.com/climbingworkouts

Motivation drives the best training so it is recommend training for a specific

objective such as an outdoor climbing trip, competition or sending your sport
climbing project. Your chosen goal will not only drive your training when you
rather take a day off but also allow you to cater the drills in this manual to what
will fuel your best results.

Manual-based training lacks the in-person coaching element to tweak and push
your training so to ensure you fully understand what you are doing, why, how and
whether the intensity is enough, this program is broken out in four sections:

CONCEPTS PREPARATION

EXECUTION ASSESSMENTS
CONTENTS

Climbing Workouts Essential Training - EDITION 3

Learn More Online: www.climbingworkouts.com

CONCEPTS

● Goals of Essential Training Program (ETP)

● Using the Essential Training Program (ETP)
● Understanding The Regime and Periodization of ETP
● Understanding The Regime and Periodization of ETP

PREPARATION

● Understanding The Regime and Periodization of ETP

● Phases and Energy Types
● 4 Week Training Plan Schedule (Example)
● 4 PHASES of essential training
● Critical Success Factors
● Variations of the Program
● 4 Week Core Program Timeline
● Minimum Requirements
● The Recommended Tools for optimal results on ETP
● Movement-First Based Training
● Setting Goals: Benchmarking and Examples
● Overall Session Timeline

EXECUTION

● Isometrics
● Technical Movements
● Boulders on mixed angles
● Power Endurance Sequences
● Timed Climbing Sets
● Progressive Sequences
● Medium Distance Timed Climbing
● High Endurance Sequences
● Long Distance Low Intensity Timed Climbing

ASSESSMENTS

● Bouldering Test
● Lead Climbing Test
● The climbing workouts official booster
● Keeping a training diary with your notes
● Preventing injuries and training safety
1 CONCEPTS
GOALS

Goals of Essential Training Program (ETP)

Being motivated and dedicated is the key to reaching any goal. This program will show
intermediate and advanced climbers how to get stronger, technical and gain endurance, but you
have to work for it. The exercises selected will focus on:

● Improvements in overall climbing technique and movement efficiency

● Increase movement repertoire
● Improvement of bouldering skills
● Improvement of lead climbing skills
● Maximum finger & contact strength
● Maximum arm strength - traction & locking off
● Maximum core and body tension
● Gains in Stamina
● Improvements in movement precision

Being determined to succeed and refusing to take a break or give up. This is how you need to
approach your training. Effective training means more than talent, so bottom line is: Work
hard. That said, always be cautious not to overtrain. If you are extremely tired during training,
unmotivated, and/or not improving, take a break from training. Just go out and climb for fun.
Training is a very demanding routine. Push yourself but don’t burn out.

A very common injury training is a finger

tendon pull. Be careful not to abuse your
fingers during a training program, as they can
get strong but they can get injured easily.
Warm up well and build intensity slowly. If
your fingers feel excessive soreness or pain,
stop your drill and change your workout for
full body conditioning followed by 1-2 rest
days.
GOALS

Using the Essential Training Program (ETP)

The goal of essential training is to transfer skills and empower you to
create a structure to your climbing from how many days you should hit
the gym to how to structure your time at the gym to best improve your
climbing. As you test and tweak you training regimen to your goals and
results, the more effective the training will be.

In the past, the climber’s mentality towards seeing improvement was just
to climb more which can work if that is your full time pursuit but
realistically most of us have jobs, homes to clean and mouths to feed so
our time climbing needs to be as efficient and effective as possible.
Having a clear structure of what you are going to achieve in a climbing
session can keep you accountable during your workouts and avoid
slugging or chatting through your training.

Advantages of essential training program over regular casual sessions

Objectives Clear aim of what skills you are developing or

improving.

Structure Clear steps of the drills, reps and exercise

placement within the program.

Dosification Optimal levels of intensity and volume based on

each individual.
GETTING STARTED

Understanding The Regime and Periodization of ETP

Don't get caught up in the "all or nothing" mindset. Training doesn't have
to be that complicated. Doing something is better than doing nothing and
training for climbing is better than not doing so. Don't let optimal be the
enemy of good enough. Aim for consistency then optimize as you gain
traction. Remember, sometimes getting started is everything.

Essential Training Program Overview:

PHASE 1 PHASE 2 PHASE 3 PHASE 4

High Intensity High Intensity Medium Intensity Low Intensity

Low Volume Medium Volume Medium Volume High Volume

3 Sessions 3 Sessions 3 Sessions 3 Sessions

6 Hours 6 Hours 6 Hours 6 Hours

12 SESSIONS - 24 HOURS
CONCEPTS

Understanding The Regime and Periodization of ETP

There are two ways that conditioning and cross training should feature in
your overall approach, a combination of skills is what ultimately makes
your body more functionally able to perform a more diverse array of
climbing styles.

Movement Skill Description

Deadhanging Ability to hold your body weight in a static position from a
single difficult feature

Crimping Ability to hold on crimps

Sticking (slopers) Ability to hold on slopers

Pinching Ability to hold on pinches

Pulling Up Ability to pull up with your arms

Reaching Ability to reach a higher hold statically

Stepping Up Ability to step up with your legs

Throwing Ability to throw from one hold into another one with a
dynamic motion

Dynoing Ability to dyno and fly from one hold into another out of
reach

Locking off Ability to lock your arms in order to reach a higher hold or
clip a quickdraw

Flagging Ability to keep the balance in offset positions

Crossing Ability to make crossing moves

Bumping Ability to make successions of holding movements with the

same hand

Swinging Ability to control swings and cut loose movements with

limited footholds

Pushing Out Ability to push down or mantel moves

2 PREPARATION
PREPARATION

Understanding The Regime and Periodization of ETP

This program is structured in 4 action phases. Each phase involves an energy
type and a fixed amount of exercises. Each exercise must be executed mindfully
engaging all your attention. This structure promotes a logical progression while
optimizing your body energy at your max.

Phases and Energy Types

A week cycle on this program consists of 3 sessions, 3 days a week of training
and 4 recovery days. You can climb on recovery days, however it’s advised that
you perform complementary activities instead like cycling, hiking or running that
will work your cardio or yoga to stretch.

PHASE # Energy Type Movements to Failure

Phase 1 Strength 1 to 12 Movements

Phase 2 Power Endurance 12-20 Movements

Phase 3 Stamina Endurance 20-40 Movements

Phase 4 High Endurance 40-100 Movements

PREPARATION

4 Week Training Plan Schedule (Example)

Every week you make a distribution of exercises combining a diverse array of
movements and tools. You must develop a good base of strength first. Strength
grants your overall muscle stability and allows for endurance. The first few
weeks of training are designed to shock your muscles and get you immersed
into a routine. The quality of execution must increase as you progress.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Strength PROGRAM DOSAGE

Sessions 12 Sessions
Power Endurance
Duration 4 Weeks
Stamina - Endurance
Time per 2 Hours
High Endurance Session
PREPARATION

4 PHASES of essential training

For maximum results, a 4 week training program must adjust intensity
based in biological body response. Adjusting and balancing high intensity
periods followed by compensation time is one of the basic rules to obtain
skill gains and muscle memory

RELATIVE WEEKLY MAX

INTENSITY

SUB
MAX

HIGH

LOW
Session Intensity

EXERCISE

WEEKS/LEVELS 1 2 3 4
PREPARATION

Critical Success Factors

Multiple factors will impact your training program for climbing
performance. The balance of all those factors will therefore reflect in the
quality of your training. The graphic below shows how a training program
is executed in concert with various other components.

CLIMBING PERFORMANCE
IMPROVEMENT

Nutrition Tools

TRAINING
Motivation PROGRAM Schedules

Exercises Tests

Plan your work, work your plan, be flexible to adapt.

Planning your program in advance of a year and tweaking it along the time so it stays
current and fits your new goals. It is not an easy task to plan the right dosage of
exercises until you try them and see how you respond to them. Something else to
consider is allocating specific hours during the week so you can commit to the program.
Check marking all your exercises included in the program and collecting all your training
information to use if after and make a better program.
PREPARATION

Variations of the Program

Our climbing programs cover a spectrum of requirements, from entry
level climbers to competition climbers and climbing gym instructors.
These are not cookie cutter courses but rather end user environment and
scope of practice specific, customized training for climbing skills. Essential
training program can be performed during a 4 week phase cycle, or it can
also be expanded to cover longer periods during the year. The table
below shows how longer cycles relate to increased number of sessions
while keeping the same amount of exercises.

Expanding Essential Training Number of Sessions

Program Cycles:

1 Month Training Cycle 12 Sessions

3 Month Training Cycle 36 Sessions

6 Month Training Cycle 70-80 Sessions

1 Year Training Cycle 160 Sessions

 PREPARATION

4 Week Core Program Timeline

Climbing Tests

ETP - 4 Phases
WEEK 1 WEEK 2 WEEK 3 WEEK 4

Phase 4

Phase 3

Phase 2

Phase 1

Essential Training Program

In this timeline example we dedicate a period of time towards building a foundation of strength,
then we move towards endurance (more time on the wall and more distance per route - decrease
load) As we move through the phases we increase volume, retain technical quality and decrease
individual movement intensity.
PREPARATION

Minimum Requirements
If you have a pair of climbing shoes, chalk bag and the willingness to hit the
climbing gym 3 times per week you are already 50% accomplished on this program.
The rest is your commitment to execute this plan. We won't get too in depth
talking about climbing gear or climbing equipment. As said before, all you need to
get this training going is access to a climbing wall (home wall or climbing gym)
shoes, comfortable clothing and you are set. You will take more advantage of this
program if the angles on the all are diverse. That way you can train with different
levels of “gravity”.
PREPARATION

Essential Tools for optimal results on ETP

Thanks to your indoor climbing gym, rock climbing is a four-season trainable sport.
It’s always sunny in the plastic paradise, even during the dark, cold, and wet winter
months. Easy and instant access should do wonders for your climbing.

Bouldering Wall
The Bouldering wall is the most
essential tool for developing
applicable skills. They come in
various sizes and heights as well
angles and textures.

System Wall
The system wall is that hybrid of a
bouldering panel and a campus board, the
advantage of this tool is you can create
symmetrical movements and you can track
progressions as you execute sets.

Finger Board
Fingerboards these days come in many
sizes, colors and shapes. This instrument
will help you improve maximum finger
strength by primarily doing static
suspensions in multiple holds.
PREPARATION

Movement-First Based Training

The development of fundamental climbing movement skills and motor
skills is critical to establishing the foundation for participation in many
climbing styles. A person who has not had the opportunity to develop
these basic motor skills for climbing experiences difficulties or barriers
when participating in climbing experiences, or later climbing projects that
involve more difficult skills.

Your commitment
It’s easy to fall into a fruitless routine or just hop on any 5.10 with the shortest
line. But infusing your workout with purpose, variety, and motivation will yield big
results in your strength, endurance, and power.

The immersion cycle

At first glance, creating effective training programs might look simple. All you
need is to determine the intensity level and how long it takes you to get to the
supercompensation period. Afterwards, continue training with the intensity level
that was determined previously and keep the necessary intervals between
workouts required for supercompensation.

EXERCISE REPETITION COMPENSATION

Drills and tools Attempts Memory and
and Tweaks acquisition
PREPARATION

Setting Goals: Benchmarking and Examples

Benchmarking is a measurement of the quality of training methods
programs, strategies, etc, and their comparison with standard
measurements, or similar measurements of its peers. The objectives of
benchmarking are to determine what and where improvements are
called for, to analyze how other athletes achieve their high
performance levels, and to use this information to improve
performance.

GOAL STATEMENT - BENCHMARK BY OR BEFORE

To climb 1 route of grade __________ MONTH _______ DAY______ YEAR____

To climb 1 indoor problem of grade _________ MONTH _______ DAY______ YEAR____

To climb 5 routes of grade _________ MONTH _______ DAY______ YEAR____

To attempt my hardest project _____ times MONTH _______ DAY______ YEAR____

To train ____ hours per week MONTH _______ DAY______ YEAR____

To deadhang ____ seconds on a ½ inch edge MONTH _______ DAY______ YEAR____

To climb 5 problems of grade ____ in a session MONTH _______ DAY______ YEAR____

(Add your Own) MONTH _______ DAY______ YEAR____

The importance of benchmarking

Benmarks help you realize what is your current level. Benchmarks are metrics of your
success and you must meet them in order to stay motivated and pursue new results.
3 EXECUTION
EXECUTION

Session by Session Plan

During the 12 sessions of ETP you will go through 3 phases: Strength,
power endurance and endurance, each phase will encompass a selection
of exercises to be performed according to this training guide

SESSION PHASES AND EXERCISES

Session 1 Phase 1: Strength

1-12 Movements
Session 2
Isometrics
Session 3 Technical Movements
Boulder Series

Session 4 Phase 2: Power Endurance

15-25 Movements
Session 5
Boulder Laps
Session 6 Power Endurance Sequences
Timed Climbing

Session 7 Phase 3: Stamina - Endurance Phase

40-50 Movements
Session 8
Sequences
Session 9 Medium Distance Timed Climbing

Session 10 Phase 4: High Endurance Phase

60-80 Movements
Session 11
High Endurance Sequences
Session 12 Long Distance Low Intensity Timed Climbing
EXECUTION

The Exercises and Dosages

During the 12 sessions of ETP you will go through 3 phases: Strength,
power endurance and endurance, each phase will encompass a selection
of exercises to be performed according to this training guide

SESSION 1-3
Isometrics 30%
Technical Movement 30%s
Boulders on mixed angles 40%

SESSION 4-6
Power Endurance Sequences 50%
Timed Climbing Sets 50%

SESSION 7-9
Progressive Sequences 50%
Medium Distance Timed Climbing 50%

SESSION 10-12 - TRAINING OPTIONS:

High Endurance Sequences 50%
Long Distance Low Intensity Timed Climbing 50%
EXECUTION

Phase 1
ISOMETRICS

The Scoop
Select 2 lower footholds as seen in the picture, grab the main hold and
cross over while keeping your body sideways. Lock off on this position
until you can not handle the position any more. Take 5 second break and
go back until you complete the full 30 seconds. Adjust the position in a
way so you can last 30 seconds on it.
EXECUTION

Phase 1
ISOMETRICS

The Egyptian
This movement replicates the knee drop egyptian pose we see on the
history books. In this example we use 2 lower footholds, a tilted wall and
one main handhold. We cross over towards a target hold while our
higher knee drops down, bringing the body closer to the wall and
removing weight. Try to “freeze” in this position for 30 seconds and then
rest 1 minute. Repeat 3 times.
EXECUTION

Phase 1
ISOMETRICS

The Sailor
This movement is similar to a position seen in windsurf and sailing
sports. One offset foothold, the position is frontal, you control the barn
door effect by statically balancing your weight with the holds as seen in
the image. You find this position quite common in crack climbing but also
while climbing over tufas.
EXECUTION

Phase 1
ISOMETRICS

The Guitar
Step high and sit on your heel as you reach with one hand as far as you
can horizontally. The other hand remains in a locked position. This pose
is very common especially when traversing diagonally on a route or
boulder problem. It is an excellent exercise for shoulder strength and
elasticity. Repeat 3 times holding each position for 30 seconds.
EXECUTION

Phase 1
ISOMETRICS

The Superman
Select one target hold and one start hold. The target hold should be high
enough so you can barely touch it. Same hand - same feet configuration
(left feet up and right hand towards target) stretch as much as you can
by increasing the lock off and pushing down with your higher leg.
EXECUTION

Phase 1
ISOMETRICS

The Mermaid
This is a horizontal pose where your body keeps in line by the use of core
strength. Select 3 parallel holds and replicate the pose you see on the
picture. Notice how the left foot and the right foot are on the same foot
hold. This position is common when moving out of roofs, horizontal
traverses and diagonal cracks. Hold for 30 seconds, rest 1 minute in
between and repeat 3 times.
EXECUTION

Phase 1
ISOMETRICS

The Wiper
This is a lateral movement where the main handhold and the foothold
are vertically aligned, you must lift your body with your left leg as you
wipe with left crossing into the next target hold. Hold for 30 seconds and
repeat 3 times resting 1 minute in between.
EXECUTION

Phase 1
TECHNICAL MOVEMENTS

Bump-Ups
Works on: Power, Shock
On a steep overhanging wall select 2 hand holds and 2 target holds that are
close to each other. Throw for the first target hold and subsequently “bump”
quickly into the other one trying to control the target hold. Configure this
exercise to one side or alternate sides (left bumps and right bumps) This
movement is very common and useful and teaches you to use bad
intermediate holds as a mean to grab the main features.
EXECUTION

Phase 1
TECHNICAL MOVEMENTS

Swings to Side
Works on: Core, Contact, Lock offs
One of the most recommended movements by Climbing Workouts is the
“Swing to side” movement drill. Select to parallel holds you can
deadhang with over a steep wall. From 2 handholds and one offset feet,
swing creating a controlled pendulum while you keep your knees close
to your chest. Step on the 2 side offset footholds. This exercise brings
conact strength, lock off strength and core into the mix.
EXECUTION

Phase 1
Technical Movements

Open Swings to side + Throw

Works on: Power, Dynamic Strength
An excellent exercise for finger strength, body tension and contact, train it
on the boulder wall or system board. Similar to the previous swing, in this
one you add an extra move which is a final throw to a target hold located
directly above. Try to loop this movement until failure. Failure must ideally
occur near 45 seconds. If you fall, get back immediately until you
accumulate 45 seconds.
EXECUTION

Phase 1
Technical Movements

Lockoff and reach drill

On a tilted overhanging wall, select 2 holds you feel comfortable grabbing.
Step up with your left into a foothold you can find on the side. Now pull
and lock off during 10 seconds. The hold you are pulling from should be
comfortable enough so you can hold for such time. Once you are about
to loose the tension, go back to starting position and do the same for the
other side. The drill can be performed on a system wall or regular boulder
wall. You can either alternate sides (left and right) or repeat the same
movement on one side only.
EXECUTION

Phase 1
Technical Movements

Friction Step and Lock Off

This is a full engagement exercise that requires a handhold you are
comfortable with. Likely a jug. You must completely lock off into that hold
while using only the friction on the wall for your feet. As you press with
your feet to gain more friction, you lock off and reach high towards the
target hold. You freeze on the lock off for 5 seconds and repeat the loop
until you fail ideally within 30-45 seconds.
EXECUTION

Phase 1
Technical Movements

Levitations on Slab
Imagine making a pistol squat but on the wall. For this exercise you must
use a considerably large foothold you can step conformable. The wall
must be an slab. You “sit” on the foothold with free hands, and lift your
body squatting towards a target hold you can reach only when you body
is fully lifted.
EXECUTION

Phase 1
Technical Movements

Lock off + Cut Loose

To do this exercise you don't need the same configuration you see on
the image. All you need is a steep wall and 2 handholds. As you “cut
loose” your feet, you engage your abs trying to kick back into the wall
and stick your feet using friction only. Keep the friction for about 5
seconds, cut loose again and switch feet. Alternate movements until
failure.
EXECUTION

Phase 1
Technical Movements

High knee lifts on Bomb Holds

In this exercise you dead hang on a rounded hold that does not
compromise your fingers but requires compression and contact. As you
hold your body statically, you lift your knees to your chest alternating
left and right. Make as much as you can handle until failure.
EXECUTION

Phase 1
Technical Movements

Switch hand for toe drill

Select 2 parallel, somehow far-apart holds, use one of the handholds as a
footstep. Release the hand from that hold and reach one intermediate
hold. You end up in the “mermaid” position as seen in the Isometrics
section of this guidebook. This exercise will help you practice the
precision required to make toe-hand switches and movements were
lower footholds are not available forcing your feet must remain at the
height of your hands.
EXECUTION

Phase 1
Technical Movements

Open Throw + Cut Loose

This is an excellent exercise for involving your chest and shoulders into a
powerful movement that can solve many of your route projects. Select 2
far apart holds and use them as seen in the image. Throw to one of the
sides as high so you stretch up and cut loose your feet. As you hold on,
you bring back your feet to the wall. Since you may not be able to
reverse this movement, go back to the ground and repeat this move
continuously with only 5 seconds break. Repeat until failure.
EXECUTION

Phase 1
Technical Movements

Crossover and reach toe drill

This is a classic traversing technique, 2 holds and a crossover move leads
you to the next hold on the route or problem. Use high feet to make the
movement more challenging and reverse it so you do it multiple times on
each side until failure. Accumulate 45 seconds ideally without falling.
MOVEMENTS

Phase 1
Technical Movements

Campus on Slopers
You can do this exercise in a special sloper campus board or in a
regular wall at the gym using slopers. Simply go in a ladder pattern
and make as much as you can. If you finish a full adder in one shot,
come back and try again. Repeat 3 times. Each time until failure.
MOVEMENTS

Phase 1
Technical Movements

Dynamic Throw - Hold Matching

On a tilted or inclined wall select 2 lower “launching holds” and
one target hold that is above your reach, Launch from the
handholds and match on the target hold while controlling the
swing. Dynamic exercises are great to improve fast twitch action,
shoulder and biceps strength. You must be careful dynoing and
mindful to select holds that you can handle and feel ergonomic.
Since thi8s exercise has a “shock” component, you want to focus
in the movement pattern first, and the hold types second.
MOVEMENTS

Phase 1
Technical Movements

Dihedral Pushup to Side Step

An excellent exercise for triceps, handling dihedrals and awkward
rock angles. Find a dihedral in the gym (as possible), choose a hold
on each face and lift yourself making a dip using the holds. Once
you are high enough, try to get your feet where your hands are as
seen in the image.
MOVEMENTS

Phase 1 - WEEK 1
Technical Movements

Steep Open Throw

An excellent exercise for finger strength, body tension and
explosive power. Select 2 holds to launch from and a
deadpoint hold higher enough so you can barely reach it and
hold on it. After each throw, go back to the ground, rest 5
seconds and get back. Repeat until failure.
BOULDER SETS

Phase 1 - WEEK 1
Bouldering Series

Select 4 Problems in mixed angles and styles. Try each problem for
4 minutes and make sure you make at least 3 attempts. If you
complete the problem, try to climb it again but faster. If you
complete the problem twice, move into the next one with a 4
minute rest in between. Combine various angles and hold types so
you explore and train different movement combinations. Adjust the
intensity as seen in the graph where the first 3 problems have a
progressive difficulty and the intensity drops in the last problem.
Repeat this routine all along PHASE 1
SEQUENCES

Phase 2 - WEEK 2
15 Movement Circuits

15 movement circuits combine the bouldering power with the

short term endurance you need to hammer down routes in
between 5 and 10 mts of distance. Try to make them as
challenging as possible using diverse hold types or one defined
theme (example: slopers, crimpy, volumes, pockets etc) Try
this route 3 times making sure you can do about 80% of the
moves minimum. The completion of this route shouldn't take
longer than 2 minutes. Set it hard enough almost to the
maximum grade you can onsight. Tweak and adjust the route
as required. On the picture, we see a pattern that maximizes
the space.
LEAD ROUTES

Phase 3 - WEEK 3
3 Style Sequences

Similar to the previous phase what we do here is simply extend

the number of moves we want to make while reducing the
intensity. Each Circuit is attempted 3 times. Each attempt is
considered a set. Attempt counts if you make 50% of the
route.
SEQUENCES

Phase 3 - WEEK 3
Timed Climbing - 3 Minutes x 3 Sets

This exercise ensures you are in the wall for a minimum amount of
time. You must free climb making challenging movements that you
can handle. If you are about to fall simply decrease the difficulty by
increasing the hold size and shortening the distance between holds.
Try to move continuously as possible. You can add other rules such
as “freezing” every 5 moves, simulating a clipping position in a
route. This exercise is applicable when you need to climb power
endurance routines that require this kind of time frame art
considerable intensity.
LEAD ROUTES

Phase 4 - WEEK 4
High Endurance Sequences - 300 Moves Sessions

Climb 100 free moves on the wall. This is a powerful anaerobic - aerobic
exercise. The key here is low intensity almost to the point you think it is
too easy. The idea is to increase capillary capacity so you can learn to
recovery as you are actively in the wall. This exercise is better
accomplished in a vertical or slightly tilted wall. Due to the long length of
the route you are switching gears around the high endurance thresholds
your body has. On each set count each movement and when you get to
100 drop and rest 10 minutes. Repeat 3 times.
LEAD ROUTES

Phase 4 - WEEK 4
Long Distance Low Intensity Timed Climbing

Similar to the 100 move exercise, this round is about timing your
climbing,. Stay on the wall moving around and taking long rests in
between, what matters here is the time on the wall beyond the
amount of moves you make. Try movements where you stretch and
use large holds. Keep the timer on sight so you know if you need to
decrease intensity. You will feel a continuous pump you must hold
for the full 10 minutes. In total you will be 30 minute son the wall.
This exercise applies to those long routes outdoor where you find
larger sections compared to indoor gyms.
TRAINING CHARTS

The Program Summary

It is your last day of your last phase and you are proud to see how
much you have completed and accomplished. Your summary will give
you incentives and some base metrics to improve and get into a new
training cycle. You can repeat the Essential Training program cycle or
move into another program. The best results are accomplished after
testing different programs, variations and adjusting based on your
needs and capabilities. The summary of Essential Training Program
must account for 24 hours of work, distributed within a month of
your calendar, where you did 2 hours per session in a total of 12
sessions.

Total Hours Average Session Total Sessions

Duration

24 Hours 2 Hours / Day 12 SESSIONS

4 ASSESSMENTS
ASSESSMENTS

Bouldering Test
Select 4 boulder problems at your maximum grade which you
have ideally not worked on. You will try each boulder problem
within a period of 5 minutes, resting 5 minutes in between each.
Attempt the problem at least 3 times within those 5 minutes.

How to conduct the exercise

1. The climber selects 4 problems from the climbing wall or system board
2. The climber attempts each problem up to 3 times
3. The climber must complete at least 80% of each problem, otherwise, modify the
moves.
4. The climber has 3 minutes on each problem, and
5. The assistant uses the highest recorded value to assess the athlete’s performance
ASSESSMENTS

Lead Climbing Test

This is the time for you to set 6 routes at your maximum
difficulty and try them one by one in onsight. You will have 3
tries for each route, the difficulty may vary, use the chart
below to adjust your routes with that kind of relative
intensity. Rest time should be 5 minutes.

How to conduct the exercise

1. The climber sets 5 routes at the maximum personal level
2. The climber tries each route once
3. The assistant (or climber) records the highest hold reached
4. The climber repeats the test once per training cycle (once
per month)
5. The assistant uses the highest grade climbed to assess the
athlete’s performance
ASSESSMENTS

The climbing workouts

official booster: breakfast of
champs
This oatmeal recipe is made to sustain you through
a long workout whether it's a tough training session,
run or day projecting at the crag. Consume at least
30 min before a workout. The ingredient list is long
but once you have them, they last a while and the
recipe is quick to make. Feel free to experiment
with different ingredients and amounts based on
taste and how you feel after consumption. The
ginger turmeric milk was made to reduce joint
inflammation which is important for climbers but it is
an acquired taste.

Ingredients Method
Oatmeal
● 1/2 cup of rolled oats
1. Place all the ingredients in a jar, mix
● 1 tbsp chia seeds
well and leave in the fridge overnight.
● 1 tbsp hemp seeds
● 1 tbsp pumpkin seeds 2. You can either eat it cold or we prefer
● 1 tbsp of chopped almonds to pour the contents in a pot on the
● 1 tbsp of vegan protein powder stovetop. Once it starts to bubble, turn
● 1 tbsp of gogi berries or raisins or chopped dates the heat off and cover for 5-10 min. You
● 1-3 tsp of coconut flakes may want to add more milk to get your
● 1 tsp of flax seeds desired consistency.
● 1/8 - 1/4 tsp cinnamon
● 1 and 1/4 cup of turmeric ginger milk
or sub for non-dairy milk and 1 tsp of coconut oil.
● 1/2 sliced banana.

Turmeric Ginger Mylk: 1. Place all the ingredients in a blender and

● 2 cups of non dairy milk blend until frothy
● 2 tsp of coconut oil
● 1 inch of turmeric root
● 1-1/4 inch of ginger root
● 1 tsp of vanilla
● honey or 2 dates (optional)
ASSESSMENTS

Keeping a training diary with your notes

The key for a good training program is that you stay accountable, motivated
and wanting to push your level higher while maintaining the margins of safety
in place. you must account not just for how your muscles are responding but
also your overall well being, in your diary, keep attention and track of:

Feelings Improvements
How do you feel during the day and How can you improve your training
what affected you emotionally program

Training Reports New Goals

Write up a general summary of what Just keep a list somewhere with your
you did and how was your session climbing goals and future
achievements

Your Questionnaire
A personal progression assessment in form of a self questionnaire is a great way to keep
track of how you were experiencing the training at any given time. Below an example of
how this questionnaire can be formulated

Am I improving with the current training program? (Y / N)

Am I measuring my results and best achievements? (Y / N)

Am I being strict with my resting time and number of (Y / N)

sessions?

Am I feeling emotionally well in a climbing session? (Y / N)

Do I recognize when is time to stop because of a risk of (Y / N)

injury?

Is there some change I’d make in this program? (Y / N)

Do I have the commitment to execute this program and (Y / N)

get better?
ASSESSMENTS

Preventing injuries and training safety

Doesn’t matter how hard you train, if you are not smarter you can trash
a whole year of training because of an injury...

Proper Warm Up Ergonomic Holds

Warming up with easy progressive Avoid sharp edged holds and sharp
difficulty ensures that your muscles are pockets, also be careful with the small
properly stretched and tense enough to crimps. holds must be carefully selected
start with the higher loads. to avoid any kind of unnecessary strain in
the finger tendons.

Controlled Movement Measured Loads

Learn the motion patterns first before Progressive training mean syou will start
starting to get more crazy with your with small loads and with increase the
movements, learn to move more intensity as you go.
efficiently and then try harder difficulties
with arder holds.

Common injuries to avoid

Flexor Tendon Injuries: Pulley injuries: Collateral ligament

injuries:
Flexor Tendons are Pulleys are the most
usually the most commonly injured part of These can be quite
devastating type of the finger, and can serious in some cases
finger injury, even mild cause pain and swelling. and may require surgery,
tears can lead to pain, This can take a while to but are usually quite
numbness within the heal, and if not left to uncommon. You may
fingers and reduced recover properly will feel pain in your joints,
movement. If you often remain a long term and notice some
manage to completely issue. You are usually swelling, most often in
rupture the tendon it may warned with a dull ache the middle joint.
require surgery to heal. in between the joints. Collateral Ligament
The warning pains injuries usually occur
usually start in the after loading from the
palm/wrist area. side (for example from
using side pulls and
gastons).
Thank You
Climbing Workouts

Climbing workouts is the result of years of learning and researching the foundations of sport
climbing and bouldering training for red pointing and competition along the collection of
experiences taken from professionals who have devoted their time to practice this sport.

This book is part of the CLIMBING WORKOUTS series

Authored by: David Echeverri

Editor in Chief: Diana Walter
Published by: Climbing Workouts Publishing
www.climbingworkouts.com

2016

Climbing Workouts

Climbing Workouts - Essential Training

All rights reserved. No part of this electronic document may be reproduced or transmitted
without written permission from the author, except for the inclusion of brief quotations in a review.