Resources

• YouTube playlist
  • Finger Stretching Routine
  • Perfect figure of 8
• Become A Better Climber
• Training for Bouldering 102
• TrainingBeta
• TheCrag
• Climbing Training
• Strength Climbing

Warm up

1. Mobility: Try to cover the maximum range of motion and press on your joints
   1. Ankles
   2. Knees
   3. Hips
   4. Shoulders
   5. Neck
2. Streching
3. Cardio: Burpees, jumping jacks, squats, jumping on your toes…
4. 2 arms hangs lock-offs: Use different grips and different positions
5. Fingers warming

   • Start with no-hangs: Use a variety of grips

   • Hang on the fingerboard, adjusting the weight with the feet on the ground

     • Do a few hangs of 5 secs
       • Start with no-hangs and increase the load
     • Do this with a few different grips

   • Strenght Repeaters

     • Rest 2 minutes between each repetition, in rests, you can still warm up other parts:

       • Shoulder external rotation with a band

         

       • Shoulder mobility with stick or band:

         

   • Jump into holds/edges: Either on campus or on a board

   • Asses your finger strength for the day to set the intensity of the training

Conditioning

Flexibility/Stretching

1. Child Pose

   

   • Move from side to side
   • 30-45 secs hold on every position (center, left, and right)

2. Butterfly Pose

   

   • Hold for 1 min
   • Straight back
   • Pull your feet as close as you can
   • Bring your legs down as much as you can
     • You can use weight

3. Seated Straddle

   

   • Hold 2 mins
   • Open your legs as much as you can
   • Feet pointing up
   • After a while, push in the direction of one of the foot to get wider
     • Change the foot you are pushing towards every time

4. Hamstring Stretch

   

   • 10 reps each leg
   • One leg straight the other wrapped in the inside, so the knee is completely closed, and the foot is touching the other leg
   • Face the leg, grab from your foot and pull