Climbing Workouts Bonus Charts

1

THIS WORKBOOK
INCLUDES...
ESSENTIAL TRAINING CHARTS FOR
BOULDERING & SPORT CLIMBING
INTERMEDIATE - ADVANCED

EDITION 2.
2015

2

OVERVIEW
What is Climbing Training Workouts (CTW)?

This document is a reference workbook for climbing training, tracking and cycle
programming, it includes a collection of charts, planners and workouts based in
practical routines employed for a variety of elite climbers. This training program is
adaptable and personalizable to your specific climbing skill needs. The “Training
Worksheets” are made to be carried with you during each one of your sessions,
allowing you to track your progresses in the long term. Regardless if you climb 5.10 or
5.14 This fillable workbook is meant to structure your training regime and push you into
the next level. You must vary the intensity of your exercises and make changes
accordingly, aiming to perform the best you can while avoiding injuries.

The Climbing Workout Framework: Aim for your 100%

You do not need to compare to other climbers to see how good of a climber you are.
In climbing training, you are just better than as you were before, last day, last week
or last year, you set your own goals and make training plans that will guide you
towards reaching those goals. If you are a beginner, intermediate, or advanced
climber you will always find the benefits of a training program that works for you, a
program that you can track, measure, follow up, document and make it part of your
gear. This is what climbing workouts does and what this program is all about, it just
make you FEEL BETTER AS A CLIMBER. If you like sport climbing, bouldering,
competition climbing or recreational climbing, you will find great tools in here

3

HOW TO USE THE CONTENTS OF THIS

DOCUMENT:

1) ASSEMBLE your training sheets and design your program
2) PRINT
the number of sheets needed for each program
3) WORKOUT each worksheet session at your climbing gym facility
4) TRACK your results from beginning to end by filling up the sheets
5) MAKE PROGRESS and stay accountable!

To assemble your climbing training regime you must print the session worksheets
included in this document, session by session you will be putting together the larger
plan. You can append “modules’ (30min1hr workouts) and tweak your program
depending on how your body is responding to your planned training. The main idea is
that you will build your program based in your climbing goals by employing a limited set
of exercises.

Basics of the Climbing Workout Manual

This is a practical manual for immediate implementation, the rules of the
workouts are:

● You can do a single workout session or a program ( a collection of sessions)
● Each workout session contains a “session chart” or training cards
● You design your program by putting session charts together based on GOALS
● You must use a timer or a stopwatch in most of the workout
● You must write down your results using the training cards or “session sheets”
● You must be able to compare performance rates in between sessions among the time

4

GOALS

● Improvements in overall climbing technique and movement efficiency
● Increase of a movement repertoire
● Improvement of bouldering skills (tactic visualization execution)
● Improvement of lead climbing skills (tactic visualization execution)
● Maximum finger & contact strength
● Maximum arm strength traction & locking off
● Maximum core and body tension
● Maximum power Stamina
● Maximum stamina Endurance
● Improvements in movement precision

5

The Charts
ESSENTIAL PLANNERS
Session charts are training routines designed to guide your

sessions and help you improve your
climbing performance
6

EXAMPLE OF HOW TO USE THE CHARTS:

DATE
(Write down the date for your individual session)

FOCUS: Static Strength
(What is the session about)
DURATION: 2.5 hours (total duration from the moment you start warming up)
GOALS: 18 deadhangs, 12 drills on wall, 6 conditioning exercises
(The goals are an inventory of exercises to be performed)

(Explainer)
WARMUP CLIMBING
WARM UP (easy climbs) Climb 1 Climb 2 Climb 3 Climb 4 Climb 5 Climb 6
Easy juggy climbs (check)

FINGERBOARD DEADHANGS
HOLDS SET 1 (L) Set 1 (R) SET 2 (L) SET 2 (R) SET 3 (L) SET 4 (R)
Hold 1 (time ... ... ... ... ...

deadhang)
Hold 2 ... ... ... ... ... ...
Hold 3 ... ... ... ... ... ...
Hold 4 ... ... ... ... ... ...
Hold 5 2.5 sec 3.5 sec 2.1 sec 1.5 sec 2.5 sec 1.5 sec
Hold 6 ... ... ... ... ... ...

STATIC DRILLS IN WALL
6 Statics in wall SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
skill: stretched positions (check)
max resistance (1220 secs)

CONDITIONING: BARS
Conditioning Exercises one arm speed 5 sec slow type violin

pullups pull ups armlocks pullups writers lock offs
max reps (# of reps)
STATIC STRENGTH SESSION
7

DATE ______________

FOCUS: Static Strength
DURATION: 2.5 hours
GOALS: 15 deadhangs, 12 drills on wall, 6 conditioning exercises

WARMUP CLIMBING
Easy juggy climbs (check)

FINGERBOARD DEADHANGS
HOLDS SET 1 (L) Set 1 (R) SET 2 (L) SET 2 (R) SET 3 (L) SET 4 (R)
Hold 1 (seconds)
Hold 2
Hold 3
Hold 4
Hold 5

skill: crunched positions (check)
max resistance ( 1220 secs)

skill: stretched positions (check)
max resistance (1220 secs)

CONDITIONING: BARS
Conditioning Exercises one arm speed pull 5 sec slow type violin

pullups ups armlocks pullups writers lock offs
max reps (# of reps)

8

FINGER POWER CAMPUS SESSION

DATE ______________

FOCUS: Dynamic Strength Contact Strength
DURATION: 2.5 hours
GOALS: 20 campus drills, 12 conditioning exercises

WARM UP CLIMBING: Climb up and down 6 easy boulder problems (about 20% of your max level each).
Easy Juggy Bouldering (check)

CAMPUS TRAINING
CAMPUS EXERCISES SET 1 SET 2 LEVEL (1,2,3)
One to One Ladders (# of reps) (check)
Ladders every 2
Single Double Dyno Ladders
Double Double Dyno Ladders
Lock off and Bump Up
High Throws + bump up
Lock Offs and High Reach
Offset Ladders Right
Offset Ladders Left
2 Up Ladders, 1 down

CONDITIONING: FLOOR EXERCISES
Conditioning Exercises 2 arms 1 arm abs squats weight high

pushups pushups crunches balls jumps
max reps 1 min max (check)

CONDITIONING: BARS / CALISTHENICS EXERCISES
Conditioning Exercises one arm speed pull 5 sec slow type dips

pullups ups armlocks pullups writers
9

TECHNICAL MOVEMENT DRILLS SESSION

DATE ______________

FOCUS: Static and Dynamic Strength
DURATION: 2.5 hours
GOALS: 12 wall drills, 6 conditioning exercises

WARMUP CLIMBING
Easy Juggy Climbs (check)

Statics positions in wall SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
deadhangs and lockoffs (check)
skill: core and contact
max resistance (30 sec)

DYNAMIC DRILLS IN WALL
Dynamic Moves in wall SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
throws, bumps, reaches (check)
skill: power
max resistance (30 sec)

Conditioning Exercises speed pull deadhang slow type

max to 1 min. ups armlocks pullups writers

SET 1: (max reps)
10

BOULDER TOUR SESSION 2 HOUR ROUND

DATE ______________

FOCUS: Technical Strength Bouldering skills
DURATION: 2.5 hours
GOALS: 8 boulders, 12 conditioning exercises

WARMUP CLIMBING (Resting Time: 2 mins)
WARM UP Climb 1 Climb 2 Climb 3 Climb 4 Climb 5 Climb 6

BOULDER TOUR SIMULATION 2 hours (Resting Time: 2 mins)
PROBLEMS ATTEMPT 1 ATTEMPT 2 ATTEMPT 3 ATTEMPT 4 BEST ATTEMPT:
Problem 1 (check) (#)
Problem 2
Problem 3
Problem 4
Problem 5
Problem 6
Problem 7
Problem 8

CONDITIONING: FLOOR EXERCISES (Resting Time: 2 mins)


CONDITIONING: BARS / CALISTHENICS EXERCISES (Resting Time: 2 mins)
Conditioning Exercises slow speed pull armlocks pullups type violin

pullups ups airwalks writers lock offs

11

BOULDER COMPETITION FINALS SESSION

DATE ______________

FOCUS: Technical Strength Bouldering skills
DURATION: 2.5 hours


BOULDER TOUR SIMULATION 5 minutes on 5 minutes off (Resting Time: 2 mins)
Problem 1 (check)
Problem 2
Problem 3
Problem 4
Problem 5
Problem 6
Problem 7





12

BOULDER TOUR SESSION DOUBLE ROUND

DATE ______________

FOCUS: Bouldering skills Technical Strength Competition Training (
Resting Time: 2 mins)
DURATION: 2.5 hours

WARMUP CLIMBING

BOULDER TOUR SIMULATION ROUND 1 5 minutes on 5 minutes off
Problem 1 (check)
Problem 2
Problem 3
Problem 4

BOULDER TOUR SIMULATION ROUND 2 5 minutes on 5 minutes off
Problem 1 (check)
Problem 2
Problem 3
Problem 4

CONDITIONING: FLOOR EXERCISES


Conditioning Exercises slow speed armlocks pullups type violin

pullups pull ups airwalks writers lock offs

13

POWER AND STAMINA SESSION 150 Moves

DATE ______________

FOCUS: Power Stamina Dynamic Strength Technical Strength
DURATION: 2.5 hours
GOALS: 6 Wall Drills, 8 Circuits, 12 Conditioning Exercises


STATIC DRILLS IN WALL (Resting Time: 90 secs)
Statics positions in wall SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
max resistance (1220 secs) (check)

CIRCUIT TRAINING (Resting Time: 2 mins)
25 MOVES CIRCUIT SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
CIRCUIT Continuous Climb (check)
3 min rest


max reps (check)


max reps (check)

Notes
____________________________________________________________
____________________________________________________________
______________
14

40 MOVES MIXED CLIMBING STAMINA AND ENDURANCE SESSION

DATE ______________

FOCUS: Power Stamina Dynamic Strength Technical Strength
DURATION: 2.5 hours
GOALS: 6 Wall Drills, 8 Circuits, 12 Conditioning Exercises

DIRECTIONS: Design 2 40Move Circuit using open feet and set handholds.
Repeat Circuit 1 x 3 times and Circuit 2 x 3 times. Make it hard enough so you fail in the
last 5 moves. You must end up making about 200210 moves in total for the session.
(Resting Time: 2 mins)

Exercise Attempts Time Max Move Reached
Free Climbing 2 Minutes 1 Minutes: _____ (Eg. #35)
Free Climbing 2 Minutes 1 Minutes: _____
40 Moves Circuit 1 1 Minutes: _____

Notes
____________________________________________________________
____________________________________________________________
______________

15

240 MOVES STAMINA AND ENDURANCE SESSION

DATE ______________

FOCUS: StaminaEndurance
DURATION: 2.5 hours
GOALS: 6 circuits, 12 conditioning exercises

Easy Juggy Bouldering

CIRCUIT TRAINING (Resting Time: 2 mins)
CIRCUIT Continuous Climb
3 min rest

CONDITIONING: BARSJUGS / CALISTHENICS EXERCISES (Resting Time: 90 secs)
Conditioning Exercises slow crucifixes armlocks pullups type violin

pullups airwalks writers lock offs
max reps max 1 minute

CONDITIONING: FLOOR EXERCISES (Resting Time: 90 secs)
Conditioning Exercises 2 arms 1 arm abs Calf balls high

pushups pushups crunches Raises jumps
max reps

Notes
____________________________________________________________
____________________________________________________________
______________
16

300 MOVES STAMINA AND LONG ENDURANCE SESSION

DATE ______________

FOCUS: StaminaEndurance
DURATION: 2.5 hours
GOALS: 6 circuits, 300 moves

WARMUP CLIMBING
Easy Juggy Bouldering

CIRCUIT TRAINING
CIRCUIT Continuous Climb
3 min rest

Notes
____________________________________________________________
____________________________________________________________
______________

17

APPENDIX
TRAINING MODULES
Training modules are designed to replace or append sections

to your original climbing program

18

MOVEMENT DRILLS TRAINING MODULE

DATE ______________

FOCUS: Technical Strength Power
DURATION: 1.5 hours
GOALS: 24 Drills

Directions:

Set up the holds needed to perform each one of the following moves
Try to make the movements as symmetrical as possible so you work both sides of your body (left and right)
Repeat the movements until failure (Max 1 minute) and rest 1.5 minutes

Movement Drills SET 1 SET 2

(looping movement 1 min max)

Pulling Up and Reaching

Stepping Up

Throwing/ Deadpointing

Dynoing

Cutting Loose

Locking off

Flagging

Crossing over

Bumping up

Footwork precision

Swinging

Pushing Down manteling

Notes
____________________________________________________________
____________________________________________________________
______________
19

SYSTEM BOARD TRAINING MODULE

DATE ______________

FOCUS: Technical Strength Power Stamina
DURATION: 2.5 hours
GOALS: 10 exercises, 4 reps each

Set feet
Any feet Same feet
No feet

Movements / Skill Hold type 1 Hold type 2 Hold type 3 Hold type 4

EG. 1’ Edge EG. Sloper EG. Pinch EG. Pocket
One to One Ladders (# of moves)
Ladders every 2
Double Dyno Ladders
High Throws + bump up
Lock Offs and High Reach
Offset Ladders Right
Offset Ladders Left
2 Up Ladders, 1 down

Notes
____________________________________________________________
____________________________________________________________
______________

20

TOP 5 BOULDER PROJECTS TRAINING MODULE

DATE ______________

DURATION: 2.5 hours
GOALS: 5 boulder projects, 4 attempts / day, 10 min each

Boulders / Attempts Attempt 1 Attempt 2 Attempt 3 Attempt 4
Boulder project 1 (check)
Boulder project 2
Boulder project 3
Boulder project 4
Boulder project 5

Notes
____________________________________________________________
____________________________________________________________
______________
21

SYSTEM WALL FOR STRENGTH TRAINING MODULE
6 Patterns 6 Sets each

DATE ______________


1) Design 6 different movement patterns on the system wall
2) Use this worksheet to write down the number of moves you complete on each pattern
3) Use this worksheet to keep track of your results on each set

*pattern # Angle Set 1 Set 2 Set 3 Set 4
Pattern 1 15
Pattern 2 25
Pattern 3 35
Pattern 4 45

Notes
____________________________________________________________
____________________________________________________________
______________
22

TOP 3 INDOOR ROUTE PROJECTS TRAINING MODULE

DATE ______________

FOCUS: Redpointing Lead Routes
DURATION: 2.5 hours
GOALS: 3 Lead Routes, 4 Sending Attempts Each, 10 takes max

Routes / Attempts Attempt 1 Attempt 2 Attempt 3 Attempt 4
Route project 1 takes: ( ) takes: ( ) takes: ( ) takes: ( )

Notes
____________________________________________________________
____________________________________________________________
______________
23

TOP 3 ROUTE PROJECTS TRAINING MODULE

DATE ______________

FOCUS: Redpointing Lead Routes
DURATION: 2.5 hours
GOALS: 3 Lead Routes, 4 Sending Attempts Each, 10 takes max

Routes / Attempts Attempt 1 Attempt 2 Attempt 3 Attempt 4

Notes
____________________________________________________________
____________________________________________________________
______________
24

TOP REDPOINT PROJECT TRAINING MODULE

DATE ______________

FOCUS: Maximum Performance Strength Power Stamina Endurance Technique
DURATION: 2.5 hours
GOALS: 1 Redpoint Project, 5 Full Sending Attempts Each Day, 4 Days

This is a training module for projecting lead routes, by working on the same sequence over and over again, you will build
the specific technical skills for that climb. You can also employ other training sessions (in between days) for improving
your strength or endurance as needed.

Route Name:___________ Day 1 Day 2 Day 3 Day 4

Route Grade:___________
Route Location:_________
Attempt 1 takes: ( ) takes: ( ) takes: ( ) takes: ( )

Notes
____________________________________________________________
____________________________________________________________
______________
25

CONTACT STRENGTH: SLOPERS
SYSTEM WALL TRAINING MODULE

DATE ______________

FOCUS: Contact Strength, Climbing with slopers
DURATION: 2.5 hours
GOALS: 7 Exercises, 3 Times Each, 21 Sets Total

Directions:
In the system wall, set about 8 climbing patterns using slopers only.
Repeat the patterns 3 times each.
Take note of your results using a timer or by counting moves where applicable.

HOLD TYPES: ANGLE:
SLOPERS 15 25 35 45 other: ______

System Wall Climbing Moves Set 1 Set 2 Set 3
Two Arms Dead Hang Straight time ( ) time ( ) time ( )
Two arms Deadhang locked off time ( ) time ( ) time ( )
One by one ladders # # #
Ladders every two # # #
Reach high and bump up # # #
Double throws (Double Dynos) # # #
Swings to side # # #
Lock off and high reach # # #

Notes
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________

26

TRAINING HOLD TYPES: SYSTEM WALL TRAINING MODULE

DATE ______________

FOCUS: Contact Strength, Finger Strength
DURATION: 2.5 hours
GOALS: 7 Exercises, 3 Times Each, 21 Sets Total

Directions:
In the system wall, set about 8 climbing patterns using one type of hold only.
Repeat the patterns 3 times each.
Take note of your results using a timer or by counting moves where applicable.

HOLD TYPE(S): ANGLE:
________________ 15 25 35 45 other: ______

System Wall Climbing Moves Set 1 Set 2 Set 3
Two Arms Dead Hang Straight time ( ) time ( ) time ( )
Two arms Deadhang locked off time ( ) time ( ) time ( )
One by one ladders # # #
Ladders every two # # #
Reach high and bump up # # #
Double throws (Double Dynos) # # #
Swings to side # # #
Lock off and high reach # # #

Notes
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________

27

POWER AND STAMINA SESSION WORKOUT
METHOD: SYSTEM WALL + CIRCUIT TRAINING
DATE ______________

FOCUS: Power Stamina DURATION: 2.5 hours
GOALS: 6 System Wall Sets, 6 Circuit Sets, 6 Conditioning Exercises

WARMUP CLIMBING

STAMINA TRAINING SYSTEM WALL CLIMBING STAMINA TRAINING 25 MOVE CIRCUIT CLIMBING

Patterns / holds Max Laps / Time 25 Move Circuit Moves / Time
1: x / set 1 # /
2: x / set 2 # /
3: x / set 3 # /
4: x / set 4 # /
5: x / set 5 # /
6: x / set 6 # /

Total Laps: ____ Total Time: ____ Total Moves: ____ Total Time: ____

CONDITIONING IN BARS CONDITIONING IN FLOOR

Drills: Set 1 Set 2 Drills max/time
Pullups Max 1 arm pushups / 1 minute
Lock Offs High Jumps / 1 minute
Typewriters abs weight ball / 1 minute

SESSION REPORT:
Total Climbing Time: ______ Total Sets: _______ Total Moves: ______

28


DATE ______________

GOALS: 6 Positions, 6 Circuit Sets, 6 Conditioning Exercises

WARMUP CLIMBING Climb 1 Climb 2 Climb 3 Climb 4 Climb 5 Climb 6
Easy Boulder Problems

STATIC POSITIONS 3 POINTS OF CONTACT 30 MOVES + BOULDER / CRUX

Position / features 12 Seconds 25 Free Moves + Set Crux Moves / Time
1: x / set 1 # /
2: x / set 2 # /
3: x / set 3 # /
4: x / set 4 # /
5: x / set 5 # /
6: x / set 6 # /

Total Positions: ____ Total Time: Total Moves: ____ Total Time: ____
____

CONDITIONING IN BARS CONDITIONING IN FLOOR (OPTIONAL AT GYM)

Typewriters Abs weight ball / 1 minute

SESSION REPORT:

29

METHOD: TIMED CLIMBING
DATE ______________

GOALS: 6 System Wall Sets, 6 Circuit Sets, 6 Conditioning Exercises

WARMUP CLIMBING

STAMINAENDURANCE TRAINING TIMED CLIMBING

Stamina Training Rules Moves Made
3 minutes free climbing no heel hooks, no toe hooks #
3 minutes free climbing boulder start #
3 minutes free climbing boulder finish #
3 minutes free climbing mandatory crux movement #
3 minutes free climbing 10 lock offs #
3 minutes free climbing everything goes #

CONDITIONING IN BARS CONDITIONING IN FLOOR

Typewriters abs weight ball / 1 minute


30

Tracking Performance
The way we can measure our progress and keep track of our
performance gains is by:
1) Tracking the number of moves on each set and duration of the time we
are on the wall.
2) Making comparisons with previous days and writing down the
improvement (extra moves made, extra time made, % added)
3) Writing down the dates we climb and taking notes of our food, water
intake and special events that affected our climbing

TIP:
Always keep a focus in
the way you use your feet
and aim for precision all the
times

31

APPENDIX
TRAINING PROGRAM PLANNERS / DIARIES
Training programs are multiple workout sessions put together

towards a climbing goal
32

1 MONTH TRAINING 12 SESSION PLANNER BLANK CHART

Use this worksheet to program your training during a 12 session cycle.
write down the date of your training sessions, duration and focus.

NAME ___________________________

FROM

TO

SESSION DATE DURATION TRAINING FOCUS
Session 1
Session 2
Session 3
Session 4
Session 5
Session 6
Session 7
Session 8
Session 9
Session 10
Session 11
Session 12

33

MAXIMUM STRENGTH PROGRAM
1 MONTH TRAINING 12 SESSION PLANNER

write down the date of your training sessions, duration and focus.

NAME ___________________________

FROM

TO

SESSION DATE SESSION FOCUS:
Session 1
Session 2
Session 3
Session 4
Session 5
Session 6
Session 7
Session 8
Session 9
Session 10
Session 11
Session 12

34

MAXIMUM STRENGTH PROGRAM
2 MONTH TRAINING CYCLE 24 SESSION PLANNER

Write down the date of your session and the duration of each
FROM TO

SESSION DATE SESSION FOCUS
Session 1 M__D___Y___ (Eg: Strength)
Session 2 M__D___Y___

SESSION DATE SESSION FOCUS
35

MAXIMUM STAMINA AND ENDURANCE
1 MONTH TRAINING 12 SESSION PLANNER / DIARY

FROM TO

SESSION DATE FOCUS

36

MAXIMUM STAMINA AND ENDURANCE
2 MONTH TRAINING 24 SESSION PLANNER
DIRECTIONS: Use this worksheet to program your training during a 24 session cycle.

FROM TO

SESSION DATE FOCUS
SESSION DATE FOCUS
37

CLIMBING GOAL SETTER TEMPLATE

6 MONTH PERIOD CLIMBING GOAL SETTING WORKSHEET.

DIRECTIONS:

Use this worksheet to set specific performance oriented goals.
THIS IS A CONTRACT WITH YOURSELF, TAKE IT SERIOUSLY

I ______________ acknowledge all this climbing goals and will focus my training efforts towards them.

All this goals apply for a set period of time: ____ months
All this goals will be revised and tracked weekly.

FROM

TO

Value GOAL STATEMENT BENCHMARK BY OR BEFORE

To climb 1 route of grade __________ MONTH _______ DAY______ YEAR____

To climb 1 indoor problem of grade _________ MONTH _______ DAY______ YEAR____

To climb 5 routes of grade _________ MONTH _______ DAY______ YEAR____

To attempt my hardest project _____ times MONTH _______ DAY______ YEAR____

To boulder projects up to ______ MONTH _______ DAY______ YEAR____

To Join ___ competitions per year MONTH _______ DAY______ YEAR____

To place # ___________ in competition MONTH _______ DAY______ YEAR____

To win the competition __________ MONTH _______ DAY______ YEAR____

To train ____ hours per week MONTH _______ DAY______ YEAR____

To deadhang ____ seconds on a ½ inch edge MONTH _______ DAY______ YEAR____

To climb 5 problems of grade ____ in a session MONTH _______ DAY______ YEAR____

(Add your Own) MONTH _______ DAY______ YEAR____

38

CLIMBING DRILLS AND MOTION PATTERNS
TECHNICAL STRENGTH MODULE

Directions:

Mark the moments where you feel weak and want to perform better.
Each drill can be considered a 34 movement boulder that you will lap until failure.
Design specific drills and patterns on the bouldering wall or system wall.
Each Drill should be as symmetrical as possible to work both sides of your body.

Movement Skill Description

Deadhanging Ability to hold your body weight in a static position from a single difficult feature

Crimping Ability to hold on crimps

Sticking (slopers) Ability to hold on slopers

Pinching Ability to hold on pinches

Pulling Up Ability to pull up with your arms

Reaching Ability to reach a higher hold statically

Stepping Up Ability to step up with your legs

Throwing/ Deadpointing Ability to throw from one hold into another one with a dynamic motion

Dynoing Ability to dyno and fly from one hold into another out of reach

Body Tension and Core Ability to maintain tension with the full body

Locking off Ability to lock your arms in order to reach a higher hold or clip a quickdraw

Flagging Ability to keep the balance in offset positions

Crossing Ability to make crossing moves

Bumping Ability to make successions of holding movements with the same hand

Footwork precision Ability to stick the footholds, swap footholds and transfer weight onto your feet

Swinging Ability to control swings and cut loose movements with limited footholds

Pushing Down Ability to push down or mantel moves

39

CLIMBING MOVEMENT DRILLS WORKOUT SYSTEM
OBJECTIVE: TECHNICAL STRENGTH AND RESISTANCE

DATE: ___________________
This workout will develop specific movement skills for climbing while strengthening your body.
Each drill on this workout can be considered a 14 movement problem that you will lap until failure.
Repeating each drill until failure to develop maximum resistance in that particular movement.

DIRECTIONS:
1) Select a set of 1015 movement drills PER SESSION
2) Find the set of holds and preferred angles in your climbing facility.
3) Execute the drills until failure (For strenght: 530 Seconds For stamina: 13 minutes).
4) Rest 12 minutes in between or alternate with your partner.

Movement Skill Strength
and Resistance
2 arms Dead Hanging Deadweight Swings to Side high toe hook flips
1 arm Dead Hanging Deadweight Swings back and forth Dyno to crimp
Cross over and reach to side Roof toe hooks Arch Crossovers
Cross Under and roll out Roof Cut loose Arch Crossovers
Campus Pull up, reach high and hold Sideway Lock Offs gastomb push out
Reaching Sideway Lock Offs Cross Step Swings
High Steps and high reaches Heel hook swaps Pushing Down
High Point throws Sideways bumps Lock off and reach to side
One arm dyno Levitations Crucifix Swings
Double Catch Up and Down Flagging Lock offs X swings and touch toe
Lock off and reach up Crunched Footswaps smirr pull up and reach
Crucifix Flag and match hand Slab Levitations (add your own)
Crossing body rolls One Arm swings to side (add your own)
Bump ups sideways Levitations (add your own)
Bump to side High Flips and Toe hooks (add your own)
Foot Dynos slab mantels and high reach (add your own)

Total drills made: ______

40

THANK YOU FOR
USING THIS WORKBOOK!

About the author:

David Echeverri is a Rock Climber with 20 years of experience, he has
researched the various methods employed by successful climbers and
published a large amount of climbing recipes in form of this cookbook
climbing workouts. David is also a professional multimedia publisher,
passionate making videos, blogs, websites and other digital
publications.

Contact the author on website:
www.climbingworkouts.com

41

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The Climbing Workout Framework: Aim for your 100%

HOW TO USE THE CONTENTS OF THIS

Basics of the Climbing Workout Manual

Session charts are training routines designed to guide your

WARM UP (easy climbs) Climb 1 Climb 2 Climb 3 Climb 4 Climb 5 Climb 6

HOLDS SET 1 (L) Set 1 (R) SET 2 (L) SET 2 (R) SET 3 (L) SET 4 (R)

Hold 1 (time ... ... ... ... ...

Hold 2 ... ... ... ... ... ...

Hold 3 ... ... ... ... ... ...

Hold 4 ... ... ... ... ... ...

Hold 5 2.5 sec 3.5 sec 2.1 sec 1.5 sec 2.5 sec 1.5 sec

Hold 6 ... ... ... ... ... ...

6 Statics in wall SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Conditioning Exercises one arm speed 5 sec slow type violin

WARM UP (easy climbs) Climb 1 Climb 2 Climb 3 Climb 4 Climb 5 Climb 6

HOLDS SET 1 (L) Set 1 (R) SET 2 (L) SET 2 (R) SET 3 (L) SET 4 (R)

6 Statics in wall SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

6 Statics in wall SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Conditioning Exercises one arm speed pull 5 sec slow type violin

WARM UP (easy climbs) Climb 1 Climb 2 Climb 3 Climb 4 Climb 5 Climb 6

CAMPUS EXERCISES SET 1 SET 2 LEVEL (1,2,3)

One to One Ladders (# of reps) (check)

Conditioning Exercises 2 arms 1 arm abs squats weight high

Conditioning Exercises one arm speed pull 5 sec slow type dips

WARM UP (easy climbs) Climb 1 Climb 2 Climb 3 Climb 4 Climb 5 Climb 6

Statics positions in wall SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Dynamic Moves in wall SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Conditioning Exercises speed pull deadhang slow type

WARM UP Climb 1 Climb 2 Climb 3 Climb 4 Climb 5 Climb 6

PROBLEMS ATTEMPT 1 ATTEMPT 2 ATTEMPT 3 ATTEMPT 4 BEST ATTEMPT:

Problem 1 (check) (#)

Conditioning Exercises 2 arms 1 arm abs squats weight high

Conditioning Exercises slow speed pull armlocks pullups type violin

WARM UP Climb 1 Climb 2 Climb 3 Climb 4 Climb 5 Climb 6

PROBLEMS ATTEMPT 1 ATTEMPT 2 ATTEMPT 3 ATTEMPT 4 BEST ATTEMPT:

Conditioning Exercises 2 arms 1 arm abs squats weight high

Conditioning Exercises slow speed pull armlocks pullups type violin

WARM UP Climb 1 Climb 2 Climb 3 Climb 4 Climb 5 Climb 6

PROBLEMS ATTEMPT 1 ATTEMPT 2 ATTEMPT 3 ATTEMPT 4 BEST ATTEMPT:

PROBLEMS ATTEMPT 1 ATTEMPT 2 ATTEMPT 3 ATTEMPT 4 BEST ATTEMPT:

Conditioning Exercises 2 arms 1 arm abs squats weight high

Conditioning Exercises slow speed armlocks pullups type violin

WARM UP Climb 1 Climb 2 Climb 3 Climb 4 Climb 5 Climb 6

Statics positions in wall SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

25 MOVES CIRCUIT SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Conditioning Exercises 2 arms 1 arm abs squats weight high

Conditioning Exercises slow speed pull armlocks pullups type violin

WARM UP Climb 1 Climb 2 Climb 3 Climb 4 Climb 5 Climb 6

40 MOVES CIRCUIT SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Conditioning Exercises slow crucifixes armlocks pullups type violin

Conditioning Exercises 2 arms 1 arm abs Calf balls high

WARM UP Climb 1 Climb 2 Climb 3 Climb 4 Climb 5 Climb 6

60 MOVES CIRCUIT SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Training modules are designed to replace or append sections

Movement Drills SET 1 SET 2

Movements / Skill Hold type 1 Hold type 2 Hold type 3 Hold type 4

Boulders / Attempts Attempt 1 Attempt 2 Attempt 3 Attempt 4

Routes / Attempts Attempt 1 Attempt 2 Attempt 3 Attempt 4

Route project 1 takes: ( ) takes: ( ) takes: ( ) takes: ( )

Route project 2 takes: ( ) takes: ( ) takes: ( ) takes: ( )

Route project 3 takes: ( ) takes: ( ) takes: ( ) takes: ( )

Routes / Attempts Attempt 1 Attempt 2 Attempt 3 Attempt 4

Route project 1 takes: ( ) takes: ( ) takes: ( ) takes: ( )

Route project 2 takes: ( ) takes: ( ) takes: ( ) takes: ( )

Typewriters abs weight ball / 1 minute

Typewriters Abs weight ball / 1 minute

Typewriters abs weight ball / 1 minute

Session 1 MD_Y___ (Eg: Strength)

Value GOAL STATEMENT BENCHMARK BY OR BEFORE

1 arm Dead Hanging Deadweight Swings back and forth Dyno to crimp

Crossing body rolls One Arm swings to side (add your own)