Physical
Online climbing training
Superior
Upper body circuit - Circuit 1
Exercise circuit for improve overall physical condition in movements useful for climbing.
Adjust the weight for each exercise. to meet the proposed number of repetitions and CE.
The increase in load should be progressive, but only if Respect the physical sensations you have that day (If one day you feel excessively tired, you may need to reduce or maintain your workload).
Pullover
Bench press
Breaststroke
Birds (prone)
Bicep Curl
Triceps extension
8-week training proposal
Complete the following series of exercises in the order presented.
We recommend you work on strength at the beginning of the session and, if possible, biweekly.
1 Cycle
Week 1
3 rounds x 8(20) in each exercise / 3'
Week 2
3 rounds x 8(20) in each exercise / 3'
Week 3
4 rounds x 8(18) in each exercise / 3'
Week 4
4 rounds x 8(18) in each exercise / 3'
2 Cycle
Week 1
3 rounds x 8(16) in each exercise / 3'
Week 2
3 rounds x 8(16) in each exercise / 3'
Week 3
4 rounds x 8(16) in each exercise / 3'
Week 4
4 rounds x 8(16) in each exercise / 3'
Upper body circuit - Circuit 2
Exercise circuit for improve overall physical condition in movements useful for climbing.
Adjust the weight for each exercise. to meet the proposed number of repetitions and CE.
The increase in load should be progressive, but only if Respect the physical sensations you have that day (If one day you feel excessively tired, you may need to reduce or maintain your workload).
Pull-ups and supination
Dumbbell flyes
One-arm row on TRX
TRX push-ups
One-arm lateral row on TRX
8-week training proposal
Complete the following series of exercises in the order presented.
We recommend you work on strength at the beginning of the session and, if possible, biweekly.
1 Cycle
Week 1
3 rounds x 8(20) in each exercise / 3'
Week 2
3 rounds x 8(20) in each exercise / 3'
Week 3
4 rounds x 8(18) in each exercise / 3'
Week 4
4 rounds x 8(18) in each exercise / 3'
2 Cycle
Week 1
3 rounds x 8(16) in each exercise / 3'
Week 2
3 rounds x 8(16) in each exercise / 3'
Week 3
4 rounds x 8(16) in each exercise / 3'
Week 4
4 rounds x 8(16) in each exercise / 3'
Lower
Stabilizing function
These exercises are focused on working the muscles of the lower limb in general and specifically the stabilizing muscles of the hip, knee, and ankle.
These are very useful exercises for Prevent injuries lower limb injuries such as meniscus or collateral ligament injury, patellar chondropathy or iliotibial band injury, among others.
Reverse lunge with foot in TRX on both sides
Drop from height with 1 foot onto bosu/dynair from 2 sides
Lateral steps with elastic between the knees on both sides
One-legged deadlift on a BOSU/Dynair, 2 sides
8-week training proposal
Complete the following series of exercises in the order presented.
We recommend you work on strength at the beginning of the session and, if possible, biweekly.
1 Cycle
Week 1
2 x 20″ slowly
Week 2
3 x 20″ slowly
Week 3
3 x 20″ slowly
Week 4
2 x 30″ slowly
2 Cycle
Week 1
3 rounds x 8(16) in each exercise / 3'
Week 2
3 rounds x 8(16) in each exercise / 3'
Week 3
4 rounds x 8(16) in each exercise / 3'
Week 4
4 rounds x 8(16) in each exercise / 3'
Driving function
Exercise circuit for improve overall physical condition in movements useful for climbing.
Adjust the weight for each exercise. to meet the proposed number of repetitions and CE.
The increase in load should be progressive, but only if Respect the physical sensations you have that day (If one day you feel excessively tired, you may need to reduce or maintain your workload).
Dead weight
8-week training proposal
Complete the following series of exercises in the order presented.
We recommend you work on strength at the beginning of the session and, if possible, biweekly.
1 Cycle
Week 1
3 rounds x 8(20) in each exercise / 3'
Week 2
3 rounds x 8(20) in each exercise / 3'
Week 3
4 rounds x 8(18) in each exercise / 3'
Week 4
4 rounds x 8(18) in each exercise / 3'
2 Cycle
Week 1
3 rounds x 8(16) in each exercise / 3'
Week 2
3 rounds x 8(16) in each exercise / 3'
Week 3
4 rounds x 8(16) in each exercise / 3'
Week 4
4 rounds x 8(16) in each exercise / 3'
