Resistance
Online climbing training
Continuity
Continuity 1
Objective: improve aerobic endurance.
It is a low-intensity, high-volume workout.
In this method, the sensations you should experience are: increased heart rate, sweating, and slight swelling of the forearms (it should be bearable, never to the point where the hand opens).
Tip: Do not combine with strength exercises or perform these before continuity training.
8-week training proposal
Raise and lower the ceiling light whenever you want, and turn on and pause the timer respectively.
Gradually increase the climbing volume every session or two. You should aim for a very low intensity that allows you to climb without reaching uncontrollable swelling.
The climb should be smooth and without many stops. If you fall or are unable to maintain the climbing pace, it is most likely because the work intensity is too high.
Propuesta 1
1 Cycle
Week 1
8′ climbing / feeling
Week 2
10′ climbing / feeling
Week 3
12′ climbing / feeling
Week 4
14′ climbing / feeling
2 Cycle
Week 1
14′ climbing / feeling
Week 2
16′ climbing / feeling
Week 3
18′ climbing / feeling
Week 4
18′ climbing / feeling
Propuesta 2
1 Cycle
Week 1
14′ climbing / feeling
Week 2
16′ climbing / feeling
Week 3
18′ climbing / feeling
Week 4
20′ climbing / feeling
2 Cycle
Week 1
20′ climbing / feeling
Week 2
22′ climbing / feeling
Week 3
22′ climbing / feeling
Week 4
24′ climbing / feeling
Propuesta 3
1 Cycle
Week 1
20′ climbing / feeling
Week 2
20′ climbing / feeling
Week 3
25′ climbing / feeling
Week 4
30′ climbing / feeling
2 Cycle
Week 1
25′ climbing / feeling
Week 2
25′ climbing / feeling
Week 3
30′ climbing / feeling
Week 4
30′ climbing / feeling
Continuity 2
Objective: improve aerobic endurance and increase the ability to withstand sections of moderate difficulty.
It is a low-intensity, high-volume workout.
In this method, the sensations you should have are: a balance between swelling and deswelling of the forearm to end up empty at the end of the session.
Tip: Do not combine with strength exercises or perform these before continuity training.
8-week training proposal
Accumulate repetitions of a certain volume of climbing between 2 and 5 minutes at low intensity. Gradually increase the climbing volume every session or two.
You should look for a very low intensity that allows you climb without reaching uncontrollable swelling. The climb should be smooth and without many stops.
If you fall or are unable to keep up with the climbing pace, it is probably because the intensity of the work is too high.
Propuesta 1
1 Cycle
Week 1
5 x 2′ climbing / 1′
Week 2
6 x 2′ climbing / 1′
Week 3
7 x 2′ climbing / 1′
Week 4
8 x 2′ climbing / 1′
2 Cycle
Week 1
4 x 2′ climbing / 1'30″
Week 2
5 x 2′ climbing / 1'30″
Week 3
6 x 2′ climbing / 1'30″
Week 4
7 x 2′ climbing / 1'30″
Propuesta 2
1 Cycle
Week 1
4 x 3′ climbing / 1'30″
Week 2
5 x 3′ climbing / 1'30″
Week 3
6 x 3′ climbing / 1'30″
Week 4
7 x 3′ climbing / 1'30″
2 Cycle
Week 1
4 x 4′ climbing / 2′
Week 2
5 x 4′ climbing / 2′
Week 3
4 x 4′ climbing / 2′
Week 4
5 x 4′ climbing / 2′
Propuesta 3
1 Cycle
Week 1
3 x 4′ climbing / 1'30″
Week 2
4 x 4′ climbing / 1'30″
Week 3
5 x 4′ climbing / 1'30″
Week 4
5 x 4′ climbing / 1'30″
2 Cycle
Week 1
3 x 5′ climbing / 2′
Week 2
4 x 5′ climbing / 2′
Week 3
5 x 5′ climbing / 2′
Week 4
6 x 5′ climbing / 2′
