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Isometric strength and tension in extended positions.

Rest between reps is 45 seconds.

Rest between reps is 45 seconds.

Rest between reps is 45 seconds. Bent legs if needed.

1 min rest between sets

2 min rest between sets

1 min rest between sets

2 min rest between sets

1 min rest between sets

2 min rest between sets

30 sec rest between sets

30 sec rest between sets

30 sec rest between sets

30 sec rest between sets

30 sec rest between sets

30 sec rest between sets

Rest between sets: 2 min

Rest between sets: 2 min

Rest between sets: 2 min

Rest between sets: 2 min

Rest between sets: 2 minutes

A pull up holding a static position at 125 degrees of flexion, 90 degrees of flexion, and again at the top of the pull up (full lock).

Full progression is 4 sets, hold 1 second at each position. 2 minutes rest between sets.

Full progression is 4 sets, hold 3 seconds at each position. 2 minutes rest between sets.

Full progression is 4 sets, hold 6 seconds at each position. 2 minutes rest between sets.

Exercises for shoulder girdle and injury prevention.

Rest 1 minute between sets.

Rest 1 minute between sets.

Rest 1 minute between sets.

Rest 1 minute between sets.

Rest 1 minute between sets.

These exercises complement or replace exercises from Theraband Upper.

According to Eric Hoerst "Training 4 Climbing".

According to Eric Hoerst "Training 4 Climbing".

Mid-lower back strength.

Full progression is 2 sets, rest between sets is 2 minutes.

Full progression is 4 sets, rest between sets is 2 minutes.

Full progression is 6 sets, rest between sets is 2 minutes.

Preparation conditioning and general body strength.

Full progression is 3 sets, rest between sets 1 minute.

Full progression is 4 sets, rest between sets 2 minutes.

Full progression is 5 sets, rest between sets 3 minutes.

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