Climbing Training Plan (SCS summit team)

rin 2Below you will find the training schedule for the kids I coach on the Summit Team (Tuesday & Thursday).  For those of you that don’t know, the summit team is our highest level of three teams.  These kids range in age from 11-17 but they all share the common trait of dedication.  These kids are highly motivated individuals that can withstand and thrive on a intense training routine.  The days below are just days that they are in with my self and other coaches working in a group/team setting.  Some of the kids also have supplemental training plans prescribed by myself to work on during non team days.

Use this plan as inspiration for yourself to get into the gym to not just climb, but to TRAIN.  Spring is coming, put in the effort now so you can expand your tick list outside this spring and summer.  Feel free to contact me if you are interested in a individualized training plan to suit your climbing goals.

2/16/16       

Strength / Power Plan (prep for first scs comp on 4/9 @ AdRock)        

Coach Keith “Kubi”  Kubiesa

 

Week 1

2/16

Set standard warm up routine: Kids come up with making their own warm up specific to individual

Practice combining advanced techniques

then

2 routes (lead or TR) takeaway

  • each route on different terrain

then

2x 20 fast squat jumps, directly into steep route, directly followed by limit boulder problem

then

Core workout 5x

  • 6 perfect push ups (explosive, regular, hands elevated)
  • 10 typewriters
  • 10 supine TRX hamstring curls

2/18

Standard warm up

add on with feet

then

Drills: Lunging, campusing, steep wall cut feet, steep wall steep through flag pull in,

then

lead climbing

  • make each move with hands 2 ways. Go up, grab, come down to repeat/ complete different way

then

Bouldering: 20 min max points only climbing your redpoint level (score determines workout).

then

finger board

  • 2 types of holds
  • 3 sets on each
  • max lock off, goal 10-15 seconds,
  • 1 min rest between reps, 2 min rest between sets

then

90 seconds to complete

  • 6 BW rows or pull ups
  • 1 Lap burpee hops
  • 6 star jump 180s

Week 2

2/23

standard warm up routine

Practice combining advanced techniques

then

Following two right in a row, no break between (not redpoint)

  • first time feet always on, clip un clip re clip other hand
  • 2nd time cut feet place immediately on high holds

then

2×10 burpees, directly into steep route, directly followed by limit boulder problem

then

100 push ups (or TRX push ups) w/partner while other holds KB

2/25

Standard warm up

add on with feet

then

Drills: Lunging, campusing, steep wall cut feet, steep wall steep through flag pull in,

then

lead climbing, make move lock off set feet relax dynamic

then

Bouldering 20 min max points only climbing your redpoint level (score determines workout)

then

finger board

  • 3 types of holds
  • 3 sets on each
  • max lock off, goal 10-15 seconds,
  • 1 min rest between reps, 2 min rest between sets

then

Team sk erg comp

  • 1000 m relay race, goal sub 5 min
  • penalty burpee pull ups

Week 3

3/1

standard warm up routine

Practice combining advanced techniques

then

Each route 3x in a row

  • 1st slow pace
  • 2nd fast pace
  • 3rd combined controlled pace (slow on easy terrain, fast through crux)

then

2×10 burpees, directly into steep route, directly followed by limit boulder problem

then

core workout

  • 5x1min ring plank
  • 5 min every 30 sec 2-5 perfect push ups

3/3

Standard warm up

then

Drills: Lunging, campusing, steep wall cut feet, steep wall steep through flag pull in,

then

Lead climbing & Bouldering

  • after each route you need to get the number following the 5._ in boulder points
  • count falls on routes and number of boulder problems
  • most points w/fewest boulder problems will be rewarded

then

finger board

  • 4 types of holds
  • 3 sets on each
  • max lock off, goal 10-15 seconds,
  • 1 min rest between reps, 2 min rest between sets

Week 4

3/8

standard warm up routine

Practice combining advanced techniques

then

take away on lead, 2 routes

then

lead project, when you fall lower a few moves and climb into crux from easier moves

then

core workout

  • 3x 15 seconds TRX KTE, 15 sec plank, 15 sec push up
  • 2x p1. side plank, p2. weighted BC

3/10

Standard warm up

add on with feet

then

Drills: Lunging, campusing, steep wall cut feet, steep wall steep through flag pull in,

then

lead climbing,make each move 2 ways

then

20 min max points only climbing your redpoint level (score determines workout)

then

finger board

  • 2 types of holds (harder holds than week 1)
  • 3 sets on each
  • max lock off, goal 10-15 seconds,
  • 1 min rest between reps, 2 min rest between sets

10 min workout

  • 1 core movement
  • 1 isometric hold
  • doing one or the other for the entire time

Week 5

3/15

standard warm up routine

Practice combining advanced techniques

then

30 min to reach max boulder points in as few problems as possible; no repeats, multiple attempts ok

then

30 min

  • 4 routes in as few moves as possible

2x

  • hardest problem attempted
  • followed by hardest route completed
  • followed by hardest problem completed

then

workout

  • max wheelbarrow push up walks w/ partner (or max hands elevated push ups partner farmers hold)

3/17

Standard warm up

add on with feet

then

Drills: Lunging, campusing, steep wall cut feet, steep wall steep through flag pull in,

then

60 min, climb amrap, starting at lowest grade in gym (2 at each grade before moving on, then whatever time is left start climbing whatever you did not get to)

then

finger board

  • 3 types of holds (harder than week 2)
  • 3 sets on each
  • max lock off, goal 10-15 seconds,
  • 1 min rest between reps, 2 min rest between sets

Week 6

3/22

standard warm up routine

weird moves

then

60 min points, no going down in grade

then

body weight row sets

  • 3x
  • Progressively get easier (goal is 6-8)
  • 2 min rest between

3/24

standard warm up routine

then

2 games of add on,

  • only groups of 2, 20-30 moves
  • 2 moves at a time
  • when you are not on the problem you are resting on the wall on jugs stepping on foot chips
  • no ones comes off the wall until at least 20 moves are made in the problem

Workout (Sams choice, Ryan and Keith in HCR)

Week 7

3/29

standard warm up

then

5 sets

  • 10 min traversing, constant movement (no slab)
  • 10 min to complete 2x the grade you project

Cool down, one round of digits, numbers 1-10

then

core workout

  • 5x1min ring plank
  • 5 min every 30 sec 2-5 perfect push ups

3/31

standard warm up routine

Practice combining advanced techniques

then

boulder progression warm up, no rest between

ex 0, 1, 2, 3, 4, fall off on 5, 4,3, 2, 1

then

4 sets

  • 5 min traverse on steep wall
  • 5 min rest
  • 5 min to climb top 3 grades of progression

then

add on on slab

  • after each time of wall, do push ups to correlate w/the # of moves you just did

Week 8

4/5 & 4/7

week before AdRock SCS comp, final prep this week

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