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Stay-At-Home Climbing Training Routine: Day 24

Day 24 of a 28-day climbing-training routine for athletes looking to progress during self-isolation.

Today we will begin our deload-week training. After an intense three weeks of conditioning, our bodies should feel relatively sore. These last two rest-days, however, should have returned some strength to our otherwise tired muscles. This period of rest and recovery will last until the 28th day of our training cycle. Though we will rest more, this week will not act as a period of persistent rest. Instead, this week will feature active rest, in which we will continue to train at a high intensity, but with reduced frequency and durations. We will rest tomorrow.

As our training cycle is set to end before self-isolation, we will use this deload week to prepare our bodies for the next four weeks of training. As we have spent a great deal of time conditioning over these past few weeks, our bodies should have adapted to the increased stress of high-repetition exercises. Due to the fact that our training plan has worked to balance our bodies’ agonist and antagonist muscles, our joints should be fairly well protected. As such, the next four weeks of training will make use of this strength as we enter a power-cycle. The purpose of the power-cycle is to increase our maximum output over the course of a burn.

With this new cycle, we will incorporate new exercises, and a more focused approach to our stretching.

Day 24

It is important that this routine is done in the order it is written.

Warm Up:

  • Warming up will likely differ between people, but these are a few good warm ups.
    • Shoulder rolls
    • Rotations: hold arms out perpendicular to the length of your body. Your arms should be parallel to the floor. Begin by rotating your wrists clockwise while your arms are straight. Then increase the rotation from the shoulders, maintain g your straight arms. Steadily increase the radius of rotation until your arms are wind milling, then reverse the direction.
    • Hang on a bar and retract and relax your shoulders
      • Complete a number of pull ups that would warm you up but not tire you out

Agonist muscles:

Once your biceps and shoulders are fully warm, or so warm that you could pull as hard as you would want, begin off-set pull ups.

Offset pull ups:

Offsets are designed to help you build one-arm power. Though we completed a few of these over the course of our conditioning period, we will adjust them for maximum output. For Day 24, hang a rope from your pull-up bar. Place your hand as low as you can on that rope. Either knot it or tape the rope so that you know your maximum offset distance between days.

  • Complete 4 sets of 3 repetitions on each arm
    • Rest for two to five minutes between each set, even between arms
      • Be careful of your wrists during this period.
    • If you are already capable of completing a one-arm pull up, then strive to complete between 6 and 10 one-arm pull ups, a side, separated by two-minutes rest.


Once your offsets are complete, rest for five-minutes and begin your lock-offs.

Try and hold a lock-off with one arm bent at 90-degrees. If this is too challenging, complete the exercise in a full lock-off on one arm. If this is too difficult, complete ten negatives.

  • Negatives: Hold a full lock-off with two arms at the top of the bar. Let one arm go and try and resist gravity with the other arm. You will either hold the lock-off or slowly descend to a straight arm position. The goal of a negative is to increase the time it takes to descend.
    • Complete ten one-arm negatives on each side
  • Lock Offs:
    • If you are able to complete the lock-off, then…
    • Aim to hold lock for 10 seconds. 3 sets a side.

Antagonist Muscles:

Push-ups: High Intensity

Complete 5, 7, or 10 repetitions depending on your skill level per exercise. Once that is established…

Complete the following exercises three times in a row for a total of nine sets. Your total push-up count for the day will be either 45, 63, or 90 repetitions.

  • elbows-back push-ups: complete 5-10 then rest 30 seconds
  • diamond push-ups: complete 5-10 then rest 30 seconds
  • archer push-ups: complete 5-10 then rest 30 seconds


For Day 24 we will maintain a fairly high level of repetitions in our core exercises. We will reduce this number slightly in an effort to perfect our form. On the leg-lifts especially, strive for perfect form. Remember, perfect form means no swing and straight legs.

Hanging leg-lifts:

Beginner: 10 sets of 5 repetitions: bring the legs up so that your body makes a 90-degree angle

Moderate: 10 sets of 5 repetitions: bring your feet to the bar

Expert: 10 sets of 10 repetitions: feet to bar

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.


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

Featured photo by Katharina Saurwein. Photo of Saurwein and Jorg Verhoeven.