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Strength Training for Rock ClimbingCreated by joshdavidson
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Workout Programs → Strength Training for Rock Climbing
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Summary
3 Workouts / 22 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
3-day split program designed to increase performance of climbers. Program is designed to allow for climbing on Tues/Thur/Sat.
Workouts
Description
Weight lifting program to increase performance of climbers. Designed to be a 3-day split program with climbing on off days.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Lat Pulldowns - Wide-Grip 3 sets: 10 reps, 10 reps, 10 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Chin-Ups 3 sets: 8 reps, 8 reps, 8 reps Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th... |
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Seated Cable Rows 3 sets: 10 reps, 10 reps, 10 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Back Extensions 3 sets: 10 reps, 10 reps, 10 reps Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo... |
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Preacher Curl - Machine 3 sets: 10 reps, 10 reps, 10 reps Just like normal Preacher Curls but on a machine. Follow the exact directions that are on the machine that you choose. Exercise description by Bodybuilding.com |
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Wrist Roller 3 sets: 5 reps, 5 reps, 5 reps Hold a wrist roller device straight in front of you, with your arms completely straight and parallel to the floor. Rotate one wrist at a time in order to roll the rope around the roller. Go until the ... |
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Crunch - Decline 2 sets: 20 reps, 20 reps Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your han... |
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Seated Leg Tucks 2 sets: 20 reps, 20 reps This is a great exercise for overall abs exercise. Sit across a bench and extend your legs so that your abs are contracted. Now slowly bring your legs to your torso/ribcage and return them to their or... |
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Hanging Leg Raise 2 sets: 20 reps, 20 reps Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your w... |
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Crunch - Oblique 2 sets: 20 reps, 20 reps Works your side obliques. Lie flat on your back with your knees bent (placing your knees on the floor or resting on a bench). Place your left hand over your left ear. Roll your upper body up to the ri... |
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