Stay-At-Home Climbing Training Routine: Day 10

The tenth of a 28-day climbing-training plan for athletes looking to progress during self-isolation. Today we are focusing on power-endurance.

March 26th, 2020 by | Posted in Indoor Climbing | Tags: , , , , , ,

Day 10

At this point in our training, we should experience increased fatigue. That said, we should also begin to notice how dramatically we have improved at each of the various exercises that have defined our training period. At this point, our body has almost finished acclimating to the increased stress of this high-rep training. Following these two days of power-endurance, we will take two-days off to allow our body to heal from the previous eleven days of training. Feel free to work on core over these two days if you are feeling bored, but otherwise allow your arms to heal. The week to follow will be high stress as we begin to thread power exercises into our training.

As always, train with intent. There is little point in attempting to complete a workout in a half-focused manner. Bringing the psych is essential to developing as a climber. If you are new, check out Day 1!

Core

  • The 5-minute Core Destroyer:
    • One minute each of the following exercises:
      • Plank
      • big kicks
      • swimmer kicks
      • V-Sit
      • big kicks
    • There is no rest between each exercise, instead rest at the conclusion of all five exercises. Then rest for five minutes and repeat the series twice more.
  • Leg-lifts: Hanging or Floor
    • Beginner: 80 leg lifts
    • Moderate: 130 leg lifts
    • Expert: 200 leg lifts

Antagonist Muscles

Push-Ups:

  • Elbows back: 
    • complete 20-40 push-ups with your elbows in line with your torso.
  • Wide Stance: 
    • complete 20-40 push-ups with your elbows perpendicular to your torso.
  • Diamond Stance:
    • complete 20-40 diamond push-ups. Place your hands adjacent to one another in the middle of the floor. Lower your body until your sternum touches your hands, then push up. Elbows should press in-line with your torso.
  • Archer:
    • Create a wide stance with your hands. Keep one arm straight while you depress your opposite arm. Push with the opposite arm, utilizing your straight arm for extra leverage as required. Complete 20-40 push-ups with a depressed left arm, and 20-40 with a depressed right arm.

Dips:

  • Beginner: 5 sets of 10 repetitions
  • Intermediate: 7 sets of 10 repetitions
  • Expert: 10 sets of 10 repetitions

Agonist Muscles

Pull Ups:

To get more power out of your pull-ups, strive to pull quickly as you go up, and to release slowly as you go down. In climbing, power helps you go up, and strength helps you hold tension.

    • Beginner:
      • one arm lock-off: 3 sets at 10 seconds
      • complete 30 pull-ups
    • Intermediate:
      • one arm lock-off: 3 sets at 10 seconds
      • complete 100 pull-ups
    • Expert:
      • complete a 90-degree lock-off for 10 seconds, three sets a side
      • complete 200 pull-ups

Off-set pull ups:

    • 3 sets 3 repetitions

Cardio

Run:

  • Increase the distance from Day 8 by 10%.

Flexibility

Hold each stretch for 15-30 seconds:

  • Straddle Splits: This stretch is important to climbing as it increases a climber’s lateral flexibility for moves like stemming in a corner.
  • Hamstring: keep your legs straight and bend down to your feet. Keep your back flat for an alternate version of this stretch.
  • Hip-flexor: Flexible hip-flexors allow a climber to high-step.
  • Quadricep: preventative against injury
  • Triceps stretch: preventative against injury
  • Shoulder stretch: increases mobility
  • Calf stretch: increased heel-hooking mobility

Many thanks to @digitclimbing for the featured photo.