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Stay-At-Home Climbing Training Routine: Day Four

The fourth of a 14-day cross-training plan 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 4

Rest day complete, it is time to move into the second part of our training. Over the next two days, training will be difficult, but it is recommended that you take the time to complete the training to the best of your ability.

In these high-rep exercises, it can be tempting to try and blast through the sets as quickly as possible. Please refrain from doing so. High repetitions with bad form will cause strain on your joints and ligaments. Instead focus on taking your time and completing the exercises to the best of your ability. The intensity will increase following this two-day cycle, so ensure that you are drinking enough water and eating healthily. If you have any questions on how to complete these exercises, review Day 1 and Day 2.



  • The 5-minute Core Destroyer:

    • Very few people love doing core, which is why we developed the high intensity five-minute core exercise. The only requirement for this exercise is that you give maximum effort on each exercise. The workout is as follows:
      • 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.
  • Leg-lifts: Hanging or Floor

    • Beginner: 30 leg lifts
    • Moderate: 50 leg lifts
    • Expert: 100 leg lifts

Antagonist Muscles

  • Elbows back: 

    • complete 5-20 push-ups with your elbows in line with your torso.
  • Wide Stance: 

    • complete 5-20 push-ups with your elbows perpendicular to your torso.
  • Diamond Stance:

    • complete 5-20 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 5-20 push-ups with a depressed left arm, and 5-20 with a depressed right arm.

Agonist Muscles

Pull Ups:

To get more out of your pull-ups, strive to pull quickly as you go up, and to release slowly as you go down. Power is built on the up-swing while strength is built on the lower. That said, it is important to not kip with the hips (swing into the motion) when you are completing a pull-up. Remember, the goal is to become stronger, not to do fifty poor pull-ups in a row.

    • Beginner:

      • complete 5-20 pull-ups
    • Intermediate:

      • complete 20-50 pull-ups
      • one arm lock-off: 3 sets at 10 seconds
    • Expert:

      • complete 100 pull-ups
      • complete a 90-degree lock-off for 10 seconds, three sets a side


  • Hammer Curls:

    • This exercise targets the Brachialis muscles. Complete three sets of 10 repetitions.
  • Curls:

    • This exercise targets the bicep. Complete three sets of 10 repetitions.
  • Preacher Curls:

    • This exercise targets the brachioradialis. Complete three sets of 10 repetitions.



  • Increase the distance of the run by 10-25% from Day 1.


Hold each stretch for 15-30 seconds:

  • Straddle Splits: This stretch is important to the program 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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FREE HOME TRAINING WORKOUTS . We've updated our member area to include a new workouts page where we've added a whole load of video led routines from 10 – 20 minutes long that you can follow along to at home. These range from light workouts/warm ups to more intense sessions and we're working on getting some more added in the next day to include bar workouts, ring workouts and more. Programs are categorized and filterable so you can easily find the type you want whether, conditioning, mobility, flexibility etc. This area is now open to anyone who registers, regardless if you have bought a training program or not. Link to the login/registration page above. @corechristian #coreclimber #climb #climbing #loveclimbing #training #bouldering #sportclimbing #bodytraining #conditioning #campusboard #campustraining #campusing #fingertraining #fingerstrength #strongfingers #powerendurance #strength #endurance #trainingvideos #trainingprograms #climbingtraining #climbingwall

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Thanks to @peakexperiences for the Featured Photo.