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Spring Countdown Strength and Conditioning Week 1

It's time to get ready for spring and the outdoor season. Let's talk strength and conditioning.

Photo by: Shane Messer of Kai Lightner

March makes for fairly ideal climbing conditions  across Canada. Though some crags will be covered in snow, south-facing cliffs and approaches will be in near perfect spring-like conditions for climbing

We can be ready. Indisputably, the most important aspect of your training should be on the hangboard. With that said, general fitness and condition does wonders for a sport built about fitness and, as such, we are going to begin strength and conditioning. If you are looking for a hangboard routine, click here.

Conditioning is not “fun” in the way climbing is, but it helps us achieve our core-focused goals and our strength goals. The best reason to condition is for the endorphins that go along with it. The following conditioning program targets our pulling muscles, our antagonist muscles, and core. It is important to remember that it is okay if you do not complete an exercise. It does not mean you are off track. You showed up! That is what is important.

Week 1:

Week 1 will follow one of two schedules:


Day 1: Train
Day 2: Rest
Day 3: Train
Day 4: Rest
Day 5: Train
Day 6: Rest
Day 7: Rest


Day 1: Train
Day 2: Train
Day 3: Rest
Day 4: Train
Day 5: Train
Day 6: Rest
Day 7: Rest

If we do not strengthen ourselves with fundamentals, there is no point increasing intensity. The exercises are broken down by the V-grade you would want to be able to climb. Perfect completion of each of these exercises would suggest that these portions of your body are capable of performing at the upper end of the range.


  • 20-40 pull ups in as many sets as required, ideally sets of 10
  • 40 push ups in as many sets as required, ideally sets of 20
  • 30 hanging leg-lifts, ideally sets of 10
  • Stretch


  • 100 pull ups in sets of 10
  • 100 push ups in sets of 20
  • 100 leg lifts in as many sets as required
  • Stretch

V8+ – V10/11

  • 3 sets of four pull ups with maximum weight for four reps
  • Finish out the 100 pull ups with body weight: 12 weighted, 88 body weight
  • 100 push ups in sets of 25
  • 3 sets of front lever. Hold the position at highest possible angle. Each set should aim for 10 seconds. Rest as needed.
  • 100 leg lifts in sets of 10
  • Stretch

Once you begin, you will find that it is pretty easy to stick to.

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Lead photo: Shane Messer of Kai Lightner