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Climber's Cross Training Workout (novice)

Harrison Bowen

Climber's Cross Training Workout (novice)

15-20 minute workout, specific to climbers.

OVERVIEW & PURPOSE

When I started coaching a local rock gyms competitive youth team, I found myself in charge of their cross training program. Having been lifting since I was about 13 years old, so I wasn’t worried about coming up with exercises. However, training kids aged 8-18 without any access to weights or machines was a new challenge. My main concern was the possibility of injury or interfering with climbing. However, as with most things, the trick is to start out slow, baby steps, walk before you run.

So I researched away on bodyweight exercises, working antagonistic muscles to increase climbing muscle strength, climbing specific exercises, and core workouts. Eventually after much trial and error I came up with a basic formula.

I found the best climbing specific exercises to be…..CLIMBING! So I decided to stick with antagonistic muscle strength (basically pushing exercises), Leg strength (climbing is all about the legs), and core strength.

You can do this workout pretty much anywhere (even in an office or tiny little apartment). Give it a try and let me know what ya think! :)

Climbing Cross Training - Basic Formula

  1. Antagonist

  2. Leg

  3. Core

  4. Antagonist

  5. Leg

  6. Core

  7. Core

Antagonist Exercises

  1. Knee Push Ups - 15

  2. Push ups (Military) - 15

  3. Bench Dips - 15

Leg Exercises

  1. Wall Sit - 1:00

  2. Squats - 25

  3. Star Jumps - 20

Core Exercises

  1. Plank - 1:00

  2. Side Plank - :45 each side

  3. Superman - 1:00 or 15 reps *always add 10-15 backrolls after supermans

ACTIVITY

Here is a sample workout I would very commonly use. Focus on good form and doing the movements in a controlled manner. Don't worry if you can’t do all the reps without a rest, break it down into smaller chunks. [Example: Instead of 1 set of 20 reps, do 2 sets of 10 reps or even 4 sets of 5 reps. Eventually you will be able to do all the reps in a row.)

  1. Push Ups - 15

  2. Star Jumps - 20

  3. Plank - 1:00

  4. Bench Dips - 15

  5. Squats - 25

  6. Side Planks - :45 (each side)

  7. Superman - 1:00 or 15 reps (*10 backrolls)