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Climbing Specific Program – Treadwall Rotating Walls

Intermediate:

Remember if you are new to climbing, try and focus on climbing specific movements and technique before you move into hardcore training

  1. Endurance – Basically to improve time on the wall and increase base fitness in your forearms – these should be performed on big holds and not push into your lactic acid threshold
    1. Make a goal for total time on the wall
      1. Example 1 – 10 min total time
        1. 2 min (W)/ 2 min (R) for 5 sets
        2. 1 min (W)/ 1 min (R) for 10 sets
      2. Example 2 – 15 min total
        1. 3 min(W)/ 3 min (R) for 5 sets
        2. 3 min (W)/ 2 min (R) for 5 sets
      3. Strength – Shorter more intense intervals: to get pumped and increase strength- smaller holds or pinches to increase the pump level in a quicker period or move faster
        1. Make a Set number goal
          1. Examples 1 – 6 sets
            1. 30 sec. (W)/ 30 sec. (R)
            2. 1 min (W)/ 30 sec. (R)
          2. Example 2 – 5 to 8 sets
            1. 2 min (W)/ 3 min (R) —intense
            2. 1 min (W)/ 1 min (R) —intense (overhang)

**These are just examples feel free to try them out for 4 weeks with other training and see how you improve. Modify along the way based on your increased abilities (angle, speed, time, holds)

Advanced:

  1. Power Endurance – Short intense intervals (pumped) Learn to push through
    1. Aim for Sets – (smaller holds, pinches, faster pace, work it)
      1. 5 to 8 sets
        1. 1 min (W)/ 30 sec. (R)
        2. 2 min (W)/ 1 min (R)
        3. 3 min (W)/ 5 min (R)
      2. Endurance – Longer intervals involving rest holds to practice recovery
        1. Aim for a total time period for a goal
          1. 30 min total time on the wall
            1. 3 min (W) / 3 min (R) for 10 sets
            2. 4 min (W) / 5 min (R) for 7 sets (with 2 min cool down lap)
          2. 40 min total time on the wall
            1. 4 min (W)/ 4 min (R) for 10 sets
            2. 5 min (W)/ 5 min (R) for 8 sets
          3. Strength –
            1. Set routes for yourself will help as well
              1. Example 1: Climb route 1 problem – then hop off and perform a 30 second dead-hang on hang-board, then problem 2 and so on and so forth… try to perform 4 problems x 4 with a 2 min rest in between each set
              2. Examples 2: substitute pull-ups and a TRX Core exercise (even a plank) in between your problems.

**Modify how you wish based on ability level, you can do more sets or increase the amount of active rest you have performing other complimentary exercises

 

Questions

We are always happy to answer any questions