6 week climbing training program reddit female My fingers and forearms tend to wear out well before my biceps and core, so I like to cooldown on v4/v5 for a while to continue training those, since my next climbing or training day is often 3 to 4 days away. Always a rest day in between. Each training day includes a full-body workout. This eight-phase series will present specific workouts based on the principles of periodization, a proven approach to training that results in peak performance. Training for sport climbing is different from training for trad, and training for single pitch vs. Follow the same protocol as weeks 1 and 2, but reduce the volume by 50%. Right now I am climbing 2-3x a week either outside or in the gym, and doing big scrambles/climbs around 10mi/3,000' once or twice a week with runs in between. Instead, end your session earlier in order to maximise recovery. Each six-week segment will build upon the previous with the end result being a better, stronger climbing machine—you. Mainly focused on cardio and stairs. For example if squatting 1. It takes 6-8 weeks to see progress from structured training, so don't give up too soon or switch things around too quickly. Apr 28, 2025 · If you’re new to strength training, give my three-day-a-week training cycle a try. Plan for 2x a week, then ramp up to 4x a week. Going to push through 12 weeks of this because I read an interesting study about guys doing the same squat training regimen (one group did 6 weeks, one group did 12 weeks) and then they retested after going off the training cycle 6 months later and the 12 week group maintained a sh*t ton more (relatively speaking) squat strength. The program lasted for 6 weeks, and was broken up into 3 periodised blocks. During the week when I have less time, I alternate days with running (again, I don’t really care about being fast, just getting out there. com Only trying to help you get the best replies is all. Now you have added training volume so you must either add rest days or decrease the climbing volume in that session. We will climb on a board. Weeks 4-5. After pouring over it for two weeks, I decided to write a training plan to see how much improvement I would see by incorporating some of the techniques and methods he outlines in the book. Aug 3, 2023 · 6-Week Hybrid Workout Program: Week 1 – Powerlifting and Cardio, Week 2 – Hypertrophy and Plyometric, Week 3 – Functional Training and Calisthenics, Week 4 – Powerlifting and Cardio, Week 5 – Hypertrophy and Plyometric, Week 6 – Functional Training and Calisthenics. Fair point. If you want to improve your weighed pull up, just start with 3x3 weighed pull up RPE 8 once a week before the climbing. A super general program isn't going to be worth much, whereas something tailored towards peaking for a particular style of climbing would be a better use of time. Also, dont do 2 sessions in row. So it would be something like this. What's everyone doing for strength training? I'm looking for a general 2x a week fitness plan. Jan 23, 2024 · Welcome to CLIMBING's 12-month training plan. Deload can be a week with all the workouts, but just cut the climbing volume in half and maybe do fewer sets in assistance exercises in workout B. multi-pitch is even more different. Do not replace training with more climbing. Now, get started! I'd set this up into phases of 4-6 weeks. Afterwards, I always taped my finger applying the H-Tape technique and used German Leucoplast Tape when climbing or doing strength training. Include a climbing session 2-3 times each week on non-strength training Jul 25, 2022 · Week 3. I forget that other people have schedules that allow climbing or training many days per week. At Christmas I received a copy of Eric Hörst’s Training For Climbing. Maintain session quantity. Five weeks post-injury: I tried to do some easy top rope climbing by stretching away the injured finger while climbing. I designed this climbing strength training plan to be completed over six weeks. Currently doing the Couch to 5K program which is 30 mins 3x a week) or barbell training with the Stronglifts 5x5 program (which is 60-ish mins 2-3 times a week, makes going up hills way easier!). But if you're set on following a pre-made plan, I always recommend the Power Company Climbing e-book plans because they're relatively cheap ($25) and come at various levels/goals. On 3rd or 4th week you do 3x jogging/running and keep climbing and gym at 1x a week. Now you have found training volume that you can recover from. We should enter our power or power and endurance section as refreshed as possible. This way you will have scheduled rest week for your main and secondary but can actually improve the 3rd priority on your list. Then just repeat and maybe deload every 6 to 8 weeks, if you arent recovering. sun: gym, mon: climbing, tue: gym, wed: climbing, thu: gym, fri: rest, sat: jogging. Also adding weight as I go 6 months out, having done no training, take comfort in the fact I still have 6 months so no biggie Climbing. I've read Training for the New Alpinism, but I didn't like their suggested workout plan. 5x BW is a goal for strenght or health reasons I would totally agree that 1x general strenght training / week could be a thing but two sessions / week having squats and deadlifts and more is to much for most climber (if climbing better is the main goal). See full list on trainingforclimbing. You will complete four exercises on each of the three days. Phase 1: lots of conditioning (hiking/running) and strength training, some hill training Phase 2: lots of conditioning, less strength training, more hills Phase 3: less conditioning, less strength training, more hills/harder hikes with adequate recovery (manage fatigue going into a big climb) As for injury free - totally agree and that’s why I’ve not done climbing specific training often in the past, however, after this 6 week training period the opposite of what I thought would happen, happened, I thought my fingers would be extremely tired / tweaky from adding 1x hangboard per week but they actually feel the best they have in Here is my detailed training program that I used for the JMT and CT: 8 months out, write out the detailed plan. I had to stop all climbing activities for at least six weeks. gklzdu etppg gzvee ytcjt hexw mszsxyv ildivp qynjur tqte vjgwh