top of page

We Train Together Episode 2:

Strength Training Cycle

Objectives of this second training cycle (duration 1 month)

  • Developing your arm strength qualities

  • Transfer of your physical progress through tactical work

  • Strengthening your fingers for the next cycle

"The motto of the cycle: Don’t limit your challenges, challenge your limits!"

Two training programs to choose from:

Training program No. 1
=4hrs 30 mins/week

<<Get to the essentials and progress in a very short time>>

Training program No.2
=9hrs/ week

<<Organise yourself effectively for successful training>>

One cycle, 4 training sessions:

1

Climbing session:

Arm strength

Duration:

2hrs 30 mins

Gym/ Rock

See details below

2

Tactical video session

Duration:

30 mins

Home

See details below

3

Climbing session:

Technical work

Duration:

1hr 15mins

4

Duration:

15mins

Gym/ Rock

Home

Non-detailed session: To be carried out independently

Finger 

Strengthening

Session 1 Details: Climbing Session- Arm Strength 

1

Climbing session:

Arm strength

Duration:

2hrs 30 mins

Gym/ Rock

See details below

Flowchart 2.png
WhatsApp Image 2020-10-06 at 15.43.23.jp

Warm-up details:

 

 1. Cardio warm-up, for example, jogging or skipping rope  [2 min]

 2. Joint warm-up [3 min]

 3. Muscle warm-up with resistance bands [3 min]

 4. Easy climbing then gradually increase the intensity [12 min]

 5. Maximum level climbing [5 min]

Following the warm-up, you can choose a bouldering session or a lead session!

Details on the bouldering session (indoors or on rock) 

  • Choose 10 boulders in total:

    • 4 boulders two grades below your redpoint maximum level – 3 attempts maximum/ boulder.

    • 6 boulders three grades below your redpoint maximum level – 1 attempt maximum/ boulder.

    • Minimum 3 minutes of rest between each attempt.

Details for the lead climbing session (indoors or on rock) 

  • Choose 4 routes two grades below your redpoint maximum level.

  • After a period of observation, one attempt per route then move on to the next​.

  • Minimum 15 minutes of rest between each route.

Details for the physical training (boulder and lead)