Progressive Training for Climbing Performance: Training program and Workout Plan for Beginners and Intermediate Climbers – Movement, Technique, Strength, Endurance.

Progressive training is a movement based learning methodology that addresses muscle performance and ability development. This manual is a collection of relevant information aimed for your climbing improvement. In this program you will Implement 12 powerful sessions with full body involvement and 100% intensity on each session. You will select the exercises that apply for the particular skills to develop and the climbing style you want to get better at. Follow the schedules, exercises and drills to become a smarter trainee and climber. This program is aimed for beginners and intermediate climbers willing to push their level by committing to a program focused on technical strength and endurance. You will perform 2 to 2.5 hour sessions in 4 weeks. Each session will have 4 rounds. Each week is a “Level” that you achieve after performing the exercises. Each session is broken into exercises, and each exercise will focus on a movement on a specific training platform (campus, wall, fingerboard, etc.)

Contents:

SECTION 1 – PROGRAM SETUP

Program goals
The strategy
The 4 levels
Energy types
Rules
Methodology

SECTION 2 – EXECUTION
The program
Motivation
Training intensity
Goal setting
Progressive loads
Weekly schedule
12 session schedule
Level 1
Level 2
Level 3
Level 4
Exercises
Training tools
Workout modules
Technical drills
Training Diet

SECTION 3 – TESTING RESULTS
Finger strength test
Bouldering test
Lead climbing test

SECTION 4 – FEEDBACK
Training self feedback
Injury prevention and training safety

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