Judging from previous years, Leo is going to lay out a general training schedule. It will include 3 or 4 climbing sessions per week. It will be periodized through the 16 weeks. The Sunday night sessions should be challenging...Awesome.
I have done a lot of reading around training for climbing and I sort of incorporate what Leo does into my own schedule. I have been waiting for this Sunday to begin a new training cycle. SO here it is, my proposed training schedule (in an ideal world).
Basic concepts
- Climb 3-4 times per week.
- Sport specific training 2 times per week.
- Antagonistic training 2 times per week.
- Aerobic training 2-4 times per week.
Basic Week.
Sunday: Adult Training Session at Wallnuts.
Monday: Aerobic Training and Antagonist Workout
- Running for 20 minutes on Treadmill (Interval Training)
- ChestPress: 4 sets of 6-8 reps with 1 minute rest between sets
- Incline Press: 3 sets of 8-10 reps with 1 min rest
- Chest Circuit: 2 Circuits with a 1 min rest between.
- 1 Circuit= 12-15 Flat Flyes - Max Decline Push-up - Max of regular Push-up.
- Shoulder Press: 3 sets of 6-8 reps with 1 min rest between.
- Upright Row: 3 sets of 8-10 reps with 1 min rest.
- Laying Tricept Extension: 3 sets of 8-10 with one min rest.
Tuesday: Climbing Session and Core
Wednesday AM (5:30): Aerobic and Antagonist (same as mon)
Wednesday PM (8:00): Climbing and Sport Specific Training (Hangboard)
Thursday: Heavy Aerobic (40 min) and Sport Specific (Back, Bicepts and Core).
- Lat Pull-down or Weighted Pull-ups: 4 sets 6-8 reps with 1 min rest
- Seated Row or Bent-over Row: 4 sets 8-10 reps with 1 min rest
- Barbell Curls: 4 sets of 8-10 reps with 1 min rest.
- Core
Friday: Climbing and Hangboard.
Saturday: Off
I come across good workouts now and again and I will post them. I will list them as a climbing workout, sport specific workout, antagonist workout or an aerobic work out. Your week may look entirely different than mine. I usually use an aerobic workout to warmup for a weight workout. Never run or do sport specific training before climbing, you waste your energy.
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