Stay-At-Home Climbing Training Routine: Day Eight

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

March 24th, 2020 by | Posted in Indoor Climbing | Tags: ,

Yesterday, the Olympics were postponed for an indeterminate amount of time. Though this news brings with it the temporary closure of many businesses, it also marks the next step in Canada’s fight against coronavirus.

This news comes at a critical time for climbing and should impress the importance of keeping crags clear for the time being.

Day 8

With the second week of training underway, day-to-day physical fatigue is going to increase dramatically. As a result, it is important to continue drinking water and ingesting those necessary nutrients. Though it is difficult to predict what will happen in the next weeks, training hard can provide us with structure.

Yesterday’s training should have been fairly fatiguing, so today we are lowering the repetitions and increasing the intensity. For many, this is the first time that we have had so much time to become strong. Let us utilize this time and turn it into something productive. We will have a rest day tomorrow, so train hard today.

Core

Leg-lifts: Hanging or Floor

    • Beginner: 50 leg lifts
    • Moderate: 125 leg lifts
    • Expert: 175 leg lifts

Antagonist Muscles

Push-ups: High Intensity

Today, we will strive to increase the intensity while lowering the repetitions.

The exercise is as follows:

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

Agonist Muscles:

Pull-ups: High Intensity

To get more 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. Today, we will strive to increase the intensity while lowering the repetitions.

The exercise is as follows:

Complete 3, 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 pull-up count for the day will be either 27, 63, or 90 repetitions.

  • pull-ups: complete 3-10 then rest 30 seconds
  • wide-grip pull-ups: complete 3-10 then rest 30 seconds
  • archer pull-ups: complete 3-10 rest 30 seconds

Cardio

Run:

  • Retain yesterday’s distance.

Stretch

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 of Tom Randall (@tompaulrandall)