Summit Team Start of Fall 16′

9/13/16-10/20/16       SUMMIT Team Strength/Power Plan        Coach Keith Kubiesa   

Week 1 (2 days on their own 3×10 min ARC (traversing))

Day 1

General Warm Up 15 min (drills)

15 min Warm Up Boulder Ladder

15 min hard moves on boulder problems

then

Limit Bouldering

3-4 problems, Goal is not to send (should take about 3 sessions to send

15 min on each route w/ 3-6 attempts, couple min rest in between attempts

then

Moderate problems, each move take feet off in control & DH 5 seconds, feet back on and make next move

Moderate Problems, each move go into one arm lock off for 5 seconds, relax then make move with power

Day 2

General Warm up

15 Hard Moves

15 min 10 move add on, big powerful moves w/ cut feet

core workout (KTE/Planks/pushups)

then

fingerboard repeaters

(5 sec on 5 sec rest) 4 different holds, 6 reps per hold, 2 min rest between sets

then

Cool down, hands free slab w/ push ups and planks

Week 2 (1-2 times on own 2×15 min ARC)

Day 1

Boulder Pyramid (ex 5×1’s,4×2’s,3×3’s,2×4’s,1×5.try a 6)

then

45-60 min

groups of 2-4 boulder problem skill building / projecting.

Watch each other climb, critique and attempt problem in different ways

then

Training room suspension training

Day 2

General Warm Up 15 min (drills)

15 min Warm Up Boulder Ladder

15 min hard moves on boulder problems

then

Limit Bouldering

3-4 routes, Goal is not to send (should take about 3 sessions to send

15 min on each route w/ 3-6 attempts, couple min rest in between attempts

Then

Moderate problems, each move take feet off in control & DH 5 seconds, feet back on and make next move

Moderate Problems, each move go into one arm lock off for 5 seconds, relax then make move with power

Week 3 (On Own 1×25 min ARC)

Day 1

General Warm Up 15 min (drills)

15 min Warm Up Boulder Ladder

15 min hard moves power spotting

then

4 sets on Lead

1 set = Start route on boulder problem @ limit, rest/shake out couple minutes on jug

climb to top Lower then Immediately Climb Powerful Boulder problem

then

TRX, Pushing, and Injury prevention

“Cool Down” / Pointer on slab

Day 2

General Warm Up 15 min (drills)

10 min on wall

15 min perfect one sequence utilizing power spots

then

Limit Bouldering

3-4 routes, Goal is not to send (should take about 3 sessions to send

15 min on each route w/ 3-6 attempts, couple min rest in between attempts

then

Campus/Dynos/power pull ups/lunging on wall (contact strengh)

Week 4 (on own 3x15min ARC)

Day 1

New Drills 30 min

then

30 min take away on lead

then

30 min, climb routes above your limit using any foot chips on wall

Climb routes below your limit only using tracking feet

then

15-30 min core workout & Injury Prevention & Dynamic Stretching

Day 2

General Warm up

15 min add on

15 min lock off ball toss

then

fingerboard repeaters (7 sec on  8 sec rest)

4 different holds, 6 reps, 2 min rest between sets

then

“Team Choice”

Game or Meditation or Stretching or workout etc

Week 5 (on own 1×30 min ARC)

Day 1

Comp prep simulation warm up

then

4 sets on steepest wall possible for your limit

1 min  6-8 HARD MOVES, but doable, Random moves

1 min transition to do one boulder problem at limit

4 min rest

then

add on on slab

overhung twist and lock w/cut feet, 3×8 30 sec between sets

Day 2

Team choice day

Week 6

Day 1

General Warm Up 15 min (drills)

15 min Warm Up Boulder Ladder

10 min on the wall

then

Limit Bouldering

3-4 problems, Goal is not to send (should take about 3 sessions to send

15 min on each route w/ 3-6 attempts, couple min rest in between attempts

then

3x2x6 three sets of two minute constant movement, six min rest

Day 2

Review of past 6 weeks and looking forward for next 6

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