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Stay-At-Home Climbing Training Routine: Day 11

The eleventh of a 28-day climbing-training routine for athletes looking to progress during self-isolation.

As the coronavirus grips the nation, many people are focusing on isolating themselves at home for a few weeks. Most climbing and fitness gyms have closed and crag climbing isn’t recommended (due to overcrowding).

In light of the current situation, we’ll be posting daily training routines. If you’re going to be home, you might as well keep training. Thanks to everyone who is out and continuing to work in public during the outbreak, including essential services and folks at the grocery stores.

Day 11

Today, we will continue yesterday‘s intensity as we approach our two-day rest cycle. Over the next two days it is recommended that you pursue the core routine included in this exercise. As flexibility is also accessible during a rest period, it is also recommended that you stretch.

As always, maintaining the psych is important if not a bit challenging. Today, take a look at the Lattice Training Channel Youtube. The experienced coaches at Lattice have released many exceptional training videos to benefit the self-isolating public.


  • 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 routine three times more.

Antagonist Muscles


  • 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.


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

Agonist Muscles

Off-set pull ups:

Today, complete before pull-ups.

    • 4 sets 3 repetitions

Pull Ups:

To get more power out of your pull-up routine, 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



  • Maintain the distance from yesterday.


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

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HERE IT IS!!! ✌️ 2 handed finger board program at home with @robinoleary and myself! 😄 2-handed max hangs 1.)Warm-up: Pulse raiser 20 star jumps 20 mountain climbers (10 straight, 10 twists) 8 squat jumps X 3 sets 2.) Band work: 10-15 cross body 10-15 straight 10-15 side arm raises Rotator cuff: 10 side rotations, 10 vertical 2.) Scapular pull-ups 8-10 focusing on isolating the shoulder blades. Slow movement and good range of motion. 3.) Board warm-up: Pull-ups or eccentrics 8-10 reps 4.) Progressive hangs: 2 seconds 5 seconds 10 seconds Then… Drop the rung size 35mm 20mm 15mm 10mm Etc. 5.) Grip position: 1/2 crimp is the chosen grip to train for max strength. It's good adding a set for both open handed and full-crimp. 6. ) Hangboard session No1: Size of rung: Drop until you find the rung size that you just hold for 5 seconds, maintaining form in shoulders and fingers. 6 sets with 1-2 min rests between. 7.) Hangboard No. 2: Added weight on a larger rung. 20mm or 15mm. 1/2 crimp, shoulders engaged. 5 second hangs. Build up to find your max weight. 2 mins rests 6 sets 8.) Cool down with 2 sets of 8 rep wrist curls and stretch the same as we did to warm up (up to 1 min holds though) Note that: The body adapts, so try to keep it guessing by switching protocol every 6 weeks or so. 1.) Weight added on a 20mm 2.) Drop size of rung and no weight 3.) Same as first phase but on a smaller rung 4.) One-arm hangs (for example). Filming this later this week. @scarpana @frictionlabs @organicclimbing @robinoleary

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Thanks to Ollie Jerrett for the featured photo.