Sunday, December 06, 2009

Time to Get Ripped

The sessions begin tonight. We all got the email from Leo concerning the Adult Training. The time to get serious is now!

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
  1. Climb 3-4 times per week.
  2. Sport specific training 2 times per week.
  3. Antagonistic training 2 times per week.
  4. 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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