Fall climbing training is on its third week and the athletes are getting stronger each session.
After a few years of using a similar outline for both our Fall and Spring Climbing cycles i started looking at new ways to add more stress on the climbing wall cycles. During any given workout the athletes are given a task of climbing on the wall for a given amount of time, which increases as we progress, and given a style of climbing such as constant moment versus taking short rests to shake out each arm. The hard part was that most people will tend to use the easier bigger holds when they are getting tired or just lazy. The programming worked but i wanted to make it more precise to each individual climber and force them to use specific holds. So i stripped the entire climbing wall this summer and sorted every hold into three categories, easy, medium, and hard. I then was able to color match most of these holds, and put sets of each style of hold on each section of the climbing wall.
After an initial testing on Day 1 during which athletes completed as many laps up and down the wall as possible in a 10minute period. I was able to place each athlete into one of 3 categories that matched the difficulty of the holds.
For example one female athlete completed 28 laps in the 10 minute period. This falls into the high end of medium holds. Now during a set duration of climbing that climber is only allowed to use those medium holds and then occasionally will grab a harder hold every 3rd move. As the progression moves further along that climber will be asked to use more and more harder holds above their base hold level.
I’m hoping this will increase the climbers overall stamina as well as increase their pulling strength on more difficult holds.
Stay strong and climb on!
Below is a look at Day 6 of the climbing cycle.
W.U. 3 Rounds
1x lap wall
10x sit ups
10x push ups
10x air squats
5x kneeling db curl to press
5x bench dips
1:00 Wall on your grade alternating shake / constant (rounds 5-8 add harder hold every other move)
3 Round Tabata
up with twist
side plank x 2
heels to sky
2 laps campus board
20/10/20/10 calve raises