Rock Climbing 6 Week Workout Plan - Adventure School

THE 6 WEEK
ROCK CLIMBING
TRAINING PLAN
ADVENTURE SCHOOL
HOW THE 6 WEEK PLAN WORKS
This program is separated into two sections. The first three weeks make up
phase 1 where we'll focus on building balance and core strength. This is
designed to stabilize and bring efficiency to your movements. You can't climb
well without a well stabilized core and good balance.
During this time you’ll be doing some strength and endurance work as well, but not
as much as Phase 2. This mix will allow your ligaments, joints, and muscles to adapt
gradually in preparation for the increased loads of Phase 2.
Phase 2 takes the core strength and balance you'll develop in Phase 1 and
builds on it. Your exercise ramps up a notch and becomes more focused on
climbing-specific muscles and movements. You'll need to listen carefully to
your body during this phase to ensure you're not overdoing it as many of
these workouts will end when you give in.
After completing both phases, you can always go back and start again and
increase the repetitions or the difficulty of the workouts. And as with all
adventures, the best way to train and prepare is to actually do the work.
That's why I've also included several on-the-wall exercises you can do to prep
for that next rock climbing trip.
MYADVENTURESCHOOL.COM 2
Warm-up Exercises
It's important that before each workout session you do a proper warm-up to get
your body ready to take on the load of the workout session. Here's a sequence I
recommend.
Jumping Jacks: 1minute
Complete standard Jumping Jacks for one minute to get your heart rate up and blood moving.
High Knees: 1 minute

While jogging in place, raise your knees high on each step. Don't lean back and keep your core
engaged.
Knee Pull-Ups: 2 on each side

From a standing position, pull one knee at a time into your chest and hold it there for
several seconds. Repeat with the other knee.
Hip Rotations: 2 on each side

From a standing position, pull one knee out to the side with your hand to rotate your hip out
away from center.
Deep Squats: 3 reps

Stand with feet shoulder width apart and squat as deep as you can and hold the stretch at the
bottom for a few seconds. Focus on your quads, hamstrings, glutes, calves, or back.
Flags: 1 minute
From a standing position, reach opposing arms and legs (right arm and left leg) out away from
the body. Balance on one foot and alternate sides. Get full extension from both limbs.
Forearm Stretch: 30 seconds on each side

Use the palm of your left hand to pull back on the fingers of your extended right hand. Hold to
feel the stretch in your forearm.
Easy Climbing
Pick a route that's several grades below your level and climb with the intention of warming up.
Reach for easy holds but ones that maximize your range of motion in all directions. Listen to
your body and repeat stretches for any parts you feel are still tight.
PHASE 1 WORKOUTS: BALANCE & CORE
The first phase of this 6 week plan consists of 3 weeks of core and balance
building and moderate strength and endurance training. You will rotate
through several different workouts, depending on the week, combining core
and dynamic balance exercises.
To progress at rock climbing, you must move with control, precision, and
efficiency without losing your balance. The key to good balance is a strong
core including your abdominals, back, and glut muscles.
All of these workouts in phase 1 should be executed with 100% focus on

maintaining an engaged core and smooth, controlled movements. What that
means is you're not going for fast reps just to get through the workouts.
You're taking it slow, breathing in and out, and working to stay stable and
balanced throughout all the movements.
Get out your water bottle, grab your headphones, and channel your inner
crane kick!
The 6 Week Rock Climbing Workout Plan
PHASE 1- BALANCE & CORE
YOUR FIRST WEEK:
Mon Tues Wed Thurs Fri Sat Sun

WARM UP
Week 1
WARM UP WARM UP WARM UP WARM UP WARM UP
6,1*LE-/(* 3(7(53$16 6,1*/(-/(* PETER PANS SINGLE LEG CLIMB

BURPEES BURPEES 15 BURPEES OUTDOOR
1 ($&+/(* 12($&+/(* 15 EACH LEG OR AT A GYM
FOR AT
SINGLE-LEG WALL SITS SINGLE-LEG WALL SITS SINGLE-LEG LEAST ONE
SQUATS UNTIL SQUATS 12 UNTIL SQUATS HOUR
1 ($&+/(* FATIGUED EACH LEG FATIGUED 15 EACH LEG FOCUSING
ON BALANCE REST
BACK HANGING 6,1*/(/(* BACK SINGLE-LEG AND CORE
LEVER
25
EXTENSIONS KNEE RAISE /(9(5 EXTENSIONS ENGAGEMENT
5 <2*$
5 15 5 20
MAINTAIN
6,1*/(/(* SPIDER -803648$76 SPIDER JUMP SQUATS SMOOTH
/(9(5 PUSHUPS 15 PUSHUPS 25 AND
5 15 20 CONTROLLED
MOVEMENTS
REPEAT x REPEAT x REPEAT x REPEAT x 2 REPEAT x 3
COOL DOWN COOL DOWN COOL DOWN COOL DOWN COOL DOWN COOL DOWN
YOUR SECOND WEEK:

WARM UP
Week 2

FOR AT
ON BALANCE REST
LEVER
25
5 <2*$
5 15 5 20
MAINTAIN
5 15 20 CONTROLLED
MOVEMENTS
REPEAT x 4 REPEAT x 3 REPEAT x 4 REPEAT x 3 REPEAT x 4
YOUR THIRD WEEK:

WARM UP
Week 3

FOR AT
ON BALANCE REST
LEVER
25
5 <2*$
5 15 5 20
MAINTAIN
5 15 20 CONTROLLED
MOVEMENTS
REPEAT x 5 REPEAT x 4 REPEAT x 5 REPEAT x 4 REPEAT x 5
PHASE 1 WORKOUTS - BALANCE & CORE
Single Leg Burpees

Balance on one leg and pivot down to place your palms on the
ground in a push-up position. Hop up and kick your legs out
behind you to end up in a plank position keeping one foot off
the ground the whole time. Do a push-up. Hop back forward
with one leg and explode upward off the ground. Land gently
on one foot. Control the movement by keeping your core tight
and maintaining good balance throughout.
Wall Sits
Put your back against a flat, stable wall. Squat down until
your knees form a 90 degree angle. Raise your hands up
above your head. Hold this position.
Back Extensions
Laying on the floor face down, engage the glutes, back, and
core to raise your shoulders and chest off the ground. Activate
your back muscles by squeezing your shoulders together and
hold in the raised position. Avoid raising your chin up out of
line with your spine.
PHASE 1 WORKOUTS (CONT.)
Jump Squats
With feet shoulder width apart, squat down as deep as you
can maintaining good form and at least until your thighs are
parallel to the ground. Keep your knees over your toes, your
weight on your heels, and your chest upright. Raise out of the
squat and explode off your heels a few inches into the air.
Land softly and quietly to mimic a fall while rock climbing. As
you land, lower directly into the next squat.
Single-leg Squats
Stand on one leg and lift the other leg out in front of you.
Tighten your core but relax your neck and shoulders. Try to
be smooth and controlled. Extend your arms straight out and
keep your chest upright. Drop down into a squat. Raise out
of the squat and stand onto your toes. Hold a single-leg calf
raise for a moment and then drop down for the next squat.
Peter Pans
Begin Climbing on an overhanging route with solid holds.
Between each move swing your feet off the wall and then
back on. Keep your core tight and your entire body under
control and steady throughout the move. Avoid straight arms
and by keeping your elbows slightly engaged. Do this drill all
the way up the wall swinging your legs off after each move.
Spider Pushups
Complete a normal push-up, but as you lower yourself, lift
your right knee to your right elbow and squeeze your
obliques tight. Repeat with the left leg next and alternate legs
each time you go down. Keep your back straight, core
engaged, and maintain control of the entire movement.
Hanging Knee Raise

Grip the pull-up bar and raise your knees smoothly up to a
90 degree angle in front of you and hold for 30 seconds.
Keep your core tight to stabilize any motion. If this doesn't
challenge you enough, raise your feet out straight in front
of you or up so your toes are near the bar.
Single-leg Lever
Grip the pull-up bar with your palms facing out. Extend
your arms and lean back to raise your body into the
horizontal position. Extend one leg in front of you and
bend the other pulling the knee toward your chest. Pull
yourself up as high as you can and maintaining your
position keeping your core tight and your back straight.
Slowly lower yourself back down in a controlled manner.
Alternate legs each rep.
10
MYADVENTURESCHOOL.COM
PHASE 2 WORKOUTS: STRENGTH & ENDURANCE

The second phase of this 6 week plan consists of 3 weeks of strength and
endurance building and continued core work. You'll also get more on-the-
wall time.
Not only do you need a solid core and good balance, but you need the
strength to complete tricky sequences and the endurance to climb longer
routes.
All of these workouts in phase 2 should still be executed with 100%

focus on maintaining an engaged core and smooth, controlled movements
just like in phase 1. The main difference in this phase is that the exercises
are meant to improve specific muscles and joints that you'll need for
climbing such as fingers, forearms, shoulders and legs.
Get your Rocky Balboa on and let's get to it!
PHASE 2 - STRENGTH & ENDURANCE
YOUR FOURTH WEEK:

WARM UP WARM UP WARM UP WARM UP WARM UP WARM UP
Week 4
THUMBLESS LADDERS THUMBLESS LOCK OFFS THUMBLESS CLIMB

PULLUPS5 UNTIL PULLUPS 6 10 PULLUPS 7 OUTDOOR OR
FATIGUED AT A GYM
FOR AT
BANDED PULL DOWN BANDED PULL DOWN BANDED
LEAST ONE
FACE PULL SIDE PLANKS FACE PULL SIDE PLANKS FACE PULL
HOUR
APARTS 15 15 APARTS 17 17 APARTS 20 FOCUSING
ON DYNAMIC REST
OVERHEAD DEAD HANGS OVERHEAD DEAD HANGS OVERHEAD MOVEMENTS. 25
PRESS 15 4 X 30 SEC. PRESS 17 5 X 30 SEC PRESS 20 <2*$
KEEP THE
CORE
BOULDERING SINGLE LEG BOULDERING SINGLE LEG BOULDERING ENGAGED
POWER SQUATS STRENTGH SQUATS 12 STREGTH AND FOCUS
INTERVALS 10 EACH LEG INTERVALS EACH INTERVALS ON SMOOTH
3 3 4 MOVEEMENTS
REPEAT x REPEAT x REPEAT x REPEAT x 2 REPEAT x 3 COOL DOWN
COOL DOWN COOL DOWN COOL DOWN COOL DOWN COOL DOWN
YOUR FIFTH WEEK:

Week 5

FATIGUED AT A GYM
FOR AT
LEAST ONE
HOUR
ON DYNAMIC REST
KEEP THE
CORE
3 3 4 MOVEEMENTS
REPEAT x 4 REPEAT x 3 REPEAT x 4 REPEAT x 3 REPEAT x 4 COOL DOWN
YOUR SIXTH WEEK:

Week 6

FATIGUED AT A GYM
FOR AT
LEAST ONE
HOUR
ON DYNAMIC REST
KEEP THE
CORE
3 3 4 MOVEEMENTS
REPEAT x 4 REPEAT x 4 REPEAT x 4 REPEAT x 4 REPEAT x 4 COOL DOWN
Banded Face Pull-aparts

Attach a resistance band to a fixed object at about chin
height. In a standing position, grip the band with about 2-4
inches between hands with a double overhand grip. Stand
with feet hip-width apart and core engaged. Extend your arms
fully forward and pull the band back until it touches your
chin. Keep your elbows high as you pull back. When the band
hits your chin, squeeze outward for a moment and then
return to starting position using a controlled, slow
movement.
Dead Hangs
Grip the pull-up bar or hangboard with your fingertips in an
open grip position. Lower your body to put your weight on
your hands as you raise your legs off the ground. Keep your
elbows slightly bent to avoid hanging only on your
skeleton. This will also improve the results of the hang.
Hang for 30 seconds or so and then rest. Repeat with
various grip positions.
Thumbless Pull-ups
Grab a pull-up bar with your palms out and hands at
shoulder width apart. Don't wrap your thumbs or palms
around the bar. Extend your arms and lift your feet off the
ground in a smooth motion maintaining core control. Pull
yourself up to the bar, hold at the top and lower back down
to full extension maintaining smooth and controlled
movements throughout. Don't bounce or swing.
Pull-down Side Planks
Secure a resistance band about 2-3 feet above the ground.

Get in a side plank with the top of your head facing the band.
Hold the band in your top hand with your shoulders square to
the floor. Tighten your core and glutes as you hold the plank
position balancing on your elbows and the side of your
bottom foot. Hold the plank while you pull the band down
toward your waist in a controlled motion keeping the band
tight the entire time.
Bouldering Strength Intervals

Find a series of up to 6 boulder problems at 1-2 grades
under your max climbing grade. Climb each problem and
then rest for 3 minutes before the next problem. Start at the
first problem and complete the set of problems 3 times. Rest
as much as needed between sets to be able to complete the
problems.
Lockoff Intervals
On a route a few grades below your max climbing grade,
begin climbing as normal. On each move where you reach for
a new hold avoid straigh-arm position and hover over the hold
for a few seconds before grabbing on to work the locked off
arm below. Keep your core tight and your entire body smooth
and steady. Traverse or descend back down with the same
pauses between holds until you reach 5 minutes on the wall.
Rest for five minutes and repeat.
Overhead Press Side Plank
Secure a resistance band about 2-3 feet above the ground. Get
in a side plank with your feet facing the band. Hold the band
in your top hand with your shoulders square to the floor.
Tighten your core and glutes as you hold the plank position
balancing on your elbows and the side of your bottom foot.
Hold the plank while you press the band up above your head.
Lock out the elbow and hold for a brief moment. Release the
band back down toward your shoulder in a controlled motion
keeping the band tight the entire time.
Ladders
Find a problem or route several grades below your climbing
grade max. Begin climbing to the first bolt or top of the
boulder if it's short. Descend back down and proceed back
up. You can move in a zig-zag pattern traversing along the
wall to keep things interesting. Keep moving smoothly and
steadily avoiding resting positions. Stay on the wall as long
as you can without falling off. Time yourself to see how long
you can keep going and watch for improvements in your
time.
Bouldering Power Intervals

Find a boulder problem well below your max grade that you'll
be able to complete quickly but one that has big power
moves. Routes with reachy jugs are good. Complete the
problem 3 times in a row with a rest between each climb. Rest
after the 3 reps as needed. Complete up to 4 sets.
Cool-down Exercises
To speed recovery and increase flexibility, it's always smart to take some time to
cool down after each session. Here are some of the cool-down stretches I like.
Ab Stretch
Lie down on your stomach. Bring your arms into a push-up position and extend them to raise
your shoulders up. Keep your hips pressed into the ground. Lean back to feel the stretch in your
abdomen.
Spine Stretch
Kneel on all fours in a neutral position. Drop your head and tail bone and round your back and
neck. Hold this position and slowly curve your spine down and raise your head and tail bone.
Hip Flexor Stretch

Kneel on your left leg and bend your right leg in front of you at a 90-degree angle. Push your
weight forward into your hips. Repeat on the other side.
Lower Back Stretch

Lie down on your back and curl your knees into your chest to feel a stretch in your lower back.
Standing Forward Bend

Stand on your feet and slowly rotate down. Try touching your ankles and your feet or the
ground. Keep your knees straight.
Quad Stretch
Pull one foot up behind your back with your hand until you feel a stretch in your quad. Repeat
on each side.
Calf Stretch
Extend one leg back keeping both feet flat on the floor. Lean into the wall and keep your back
knee straight and front knee bent. Repeat on both sides.
Shoulder Stretch
Grab your right elbow with your left hand in front of your chest. Pull your elbow into your chest
with your right hand extended to the left. Repeat on both sides.
Bicep Stretch
With straight arms, clasp your hands behind your back. Raise your hands out away from you.
Child's Pose
Sit on your heels and reach your arms out in front of you flat on the ground. Exhale and relax.
ABOUT ADVENTURE SCHOOL
I started Adventure School because I'm passionate about people living life to the
fullest and feel that the best way to do that is to connect with nature on a deep level.
Not just standing on the side of the road taking pictures or driving through a scenic
byway, but actually immersing yourself in nature - smelling the smells and hearing
the sounds. Experiencing the power and beauty of nature on an intimate level.
My way of experiencing this is through outdoor adventure activities such as rock

climbing, canyoneering, mountain biking, skiing, hiking, trail running, whitewater
kayaking, and more. I love these activities and want you to be able to enjoy the thrill
that comes with conquering the unconquerable as you climb harder routes or hit
gnarlier lines.
To do that safely you need skills, knowledge, fitness, and the confidence that you
can get out there safely and get back home without incident.
That's where Adventure School comes in. I started this platform as a means to share
my knowledge and experience with you so you can get out there more. So after
you've worked through this workout plan and are sending more challenging routes
or problems, come back to Adventure School and learn some new skills that will get
you out in the wild even more.
I want you to be able to adventure safely, confidently, and responsibly for years to
come.
Daily Tracking Log
Use this to keep track of what days you're able to complete the workouts and how
many reps/sets you do
Week Mon Tues Wed Thurs Fri Sat Sun

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MYADVENTURESCHOOL.COM

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THE 6 WEEK

High Knees: 1 minute

Knee Pull-Ups: 2 on each side

Hip Rotations: 2 on each side

Deep Squats: 3 reps

Forearm Stretch: 30 seconds on each side

All of these workouts in phase 1 should be executed with 100% focus on

YOUR FIRST WEEK:

Mon Tues Wed Thurs Fri Sat Sun

WARM UP WARM UP WARM UP WARM UP WARM UP

6,1*LE-/(* 3(7(53$16 6,1*/(-/(* PETER PANS SINGLE LEG CLIMB

YOUR SECOND WEEK:

Mon Tues Wed Thurs Fri Sat Sun

WARM UP WARM UP WARM UP WARM UP WARM UP

6,1*LE-/(* 3(7(53$16 6,1*/(-/(* PETER PANS SINGLE LEG CLIMB

YOUR THIRD WEEK:

Mon Tues Wed Thurs Fri Sat Sun

WARM UP WARM UP WARM UP WARM UP WARM UP

6,1*LE-/(* 3(7(53$16 6,1*/(-/(* PETER PANS SINGLE LEG CLIMB

Single Leg Burpees

Hanging Knee Raise

PHASE 2 WORKOUTS: STRENGTH & ENDURANCE

All of these workouts in phase 2 should still be executed with 100%

Get your Rocky Balboa on and let's get to it!

YOUR FOURTH WEEK:

Mon Tues Wed Thurs Fri Sat Sun

THUMBLESS LADDERS THUMBLESS LOCK OFFS THUMBLESS CLIMB

REPEAT x  REPEAT x  REPEAT x  REPEAT x 2 REPEAT x 3 COOL DOWN

YOUR FIFTH WEEK:

Mon Tues Wed Thurs Fri Sat Sun

THUMBLESS LADDERS THUMBLESS LOCK OFFS THUMBLESS CLIMB

REPEAT x 4 REPEAT x 3 REPEAT x 4 REPEAT x 3 REPEAT x 4 COOL DOWN

YOUR SIXTH WEEK:

Mon Tues Wed Thurs Fri Sat Sun

THUMBLESS LADDERS THUMBLESS LOCK OFFS THUMBLESS CLIMB

REPEAT x 4 REPEAT x 4 REPEAT x 4 REPEAT x 4 REPEAT x 4 COOL DOWN

Banded Face Pull-aparts

Pull-down Side Planks

Secure a resistance band about 2-3 feet above the ground.

Bouldering Strength Intervals

Overhead Press Side Plank

Bouldering Power Intervals

Hip Flexor Stretch

Lower Back Stretch

Standing Forward Bend

My way of experiencing this is through outdoor adventure activities such as rock

Week Mon Tues Wed Thurs Fri Sat Sun

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