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  • Hol TRG

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    Ni'mat Rahman
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    This training plan outlines a climbing-focused workout routine for June/July with the aims of achieving specific climbing goals. The plan details strength, power, and core exercises to be completed at three increasing levels of difficulty over the two-month period. Flexibility exercises are also included to improve range of motion. The overall goal is to work on weaknesses like slopers and power endurance in order to finish very hard climbing routes.

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    climb

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    hol trg

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    This training plan outlines a climbing-focused workout routine for June/July with the aims of achieving specific climbing goals. The plan details strength, power, and core exercises to be completed at three increasing levels of difficulty over the two-month period. Flexibility exercises are also included to improve range of motion. The overall goal is to work on weaknesses like slopers and power endurance in order to finish very hard climbing routes.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    6 views2 pages

    Hol TRG

    Uploaded by

    Ni'mat Rahman
    This training plan outlines a climbing-focused workout routine for June/July with the aims of achieving specific climbing goals. The plan details strength, power, and core exercises to be completed at three increasing levels of difficulty over the two-month period. Flexibility exercises are also included to improve range of motion. The overall goal is to work on weaknesses like slopers and power endurance in order to finish very hard climbing routes.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 2

    June/July Training Plan

    Aim:
    1-arm pullup x 3
    1-arm lock 10sec
    Mono-Hanging
    1 Arm hanging 10kg
    Lshape hang 1min
    Butterfly(full)
    Drop knee flexibility
    Finish v11/12
    Weakness Strength
    Slopers Power
    Power Endurance Crimps
    Finger Strength
    Flexibility
    STRENGTH TRAINING
    LVL1 LVL2 LVL3
    Finger Strength
    4-3-2-3-4 7sec Weights(10kg) 15kg
    1 arm hang 3sec 5sec 7sec
    Pinch Pull-up 10rep
    Power
    4-3-2-2-3-4 Pullup 10rep Weights(5kg) 10kg
    Staggered Pullup 10rep Weights(5kg) 10kg
    Regular Push-up 15rep 20rep 25rep
    Diamond push-up 15rep 20rep 25rep
    Staggered push-up 15rep 20rep 25rep
    Campus board
    1)Campus Single Double Triple
    2)Lock Off Single Double Triple
    3)Updown Single Double Triple
    4)Speed Campus Single Double Triple
    Locking Strength
    1 arm Half-Lock 5sec 7sec 10sec
    1 arm negative 3sec 5sec 7sec
    Core
    Leg Raises 10rep 15rep 20sec
    Straight leg pushes 10rep 15rep 20rep
    Lshape 20sec 30sec 40sec
    Regular Sit-ups 15rep 20rep 25rep
    In-and-Out 15rep 20rep 25rep
    Leg toe touches 15rep 20rep 25rep
    Side Leg toe touches 10rep 15rep 20rep
    Side to side hold 30sec 40sec 50sec
    Sit hold with leg kicks 30sec 40sec 50sec

    Flexibility
    Butterfly 10sec 20sec 30sec
    Drop Knee 20sec 30sec 40sec
    High Step

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