A Climbers Training Log

[PinchBlocks]

Some of the exercise might seem odd but they are designed to help me become a better rock climber.

This is the outline of my training for the next four weeks. I start tomorrow (monday)

Monday/Thursday

Pinch Blocks For each block-(10sec hold, 2min rest, 4sets per hand)

Goal-Increase weight by 25%

1-Wide Flat Block (Starting weight 42.5lbs, Goal weight 53lbs)

2-Thin Flat Block (Starting weight 40lbs, Goal weight 50lbs

3-Wide Angled Block (Starting weight 35lbs, Goal weight 44lbs)

4-Thin Angled Block (Starting weight 32.5lbs, Goal weight 40lbs)

L-Hang (5lbs@ankles, 12sec hold, 2min rest, 4sets)

Goal-Increase timed hold by 8sec to 20sec

Russian Twist (25lbs, 7reps, 2min rest, 4sets)

Goal-Increase reps to 15reps before moving to 35lb plate

Tuesday

Eagle Loops One hand hang

Index&Middle Finger (5sec for each hand, 3min rest, 4sets)

Middle&Ring Finger (5sec for each hand, 3min rest, 4sets)

Goal Increase weight by 25%

Strap Holds

Using the Trainer (10sec hold for each hand, 2min rest, 4sets)

Goal Increase weight by 25%

Same abdominal structure as tues/thur workout days

Wednesday/Friday

One Arm Pull-up training

1Rep Maximum using asistance (1rep, 2min rest, 4sets per hand)

Goal Decrease asistance by 25%

120% Work, Using 120% of of above exercise weight (As many reps as possible, 2min rest, 4sets)

Goal same as above

Negative One Arm Pull-up (8sec lower off, 2min rest, 4sets)

Goal Increase resistence by 25%

Ab Wheel Standing (3reps, 3min rest, 4sets)

Goal Increase distance by 25%

Ab Wheel Static hold (5sec hold, 3min rest, 4sets)

Goal same as above

Notes:

All of the goals uses 25%. It seems odd but all of the weight increases are reasonable and are not large.

Not all of the exercisesin the outline have weight displayed but once the records start the weight will be shown

Hopefully this might help any rockclimbers that are this forum

[PinchBlocks]

Monday Training

Wide Pinch Left (10sec)(10)(10)(10) Avg. 10sec

wt. 42.5 Right (10sec)(10)(10)(10) Avg. 10sec

Thin Pinch Left (10)(10)(10)(10) Avg. 10sec

wt. 42.5 Right (10)(10)(10)(10) Avg. 10sec

Wide Sloped Pinch Left (8)(10)(10)(10) Avg. 9.5sec

weight 37.5 Right (10)(8)(10)(10) Avg. 9.5sec

Thin Sloped Pinch Left (10)(10)(10)(10) Avg. 10sec

weight 35 Right (10)(8)(10)(8) Avg. 9sec

Notes-

Increase weight on the first two pinches and the last pinch

Time wise I was unable to preform abdominal conditioning