The program revolves around 2 phases over an 8 week period. Each phase is carefully designed to maximize your gains by the end of the 8 week period.
The program will include 3 sessions each week, day on, day off, day on, day off, day on and two days off. The day you activate the program is your first training day so spend some time working out what schedule works best before you do activate. So for example: Monday / Wednesday / Friday or Tuesday / Thursday / Saturday etc.
There are of course times though when you can’t train on the day you’re meant to, so you have an option to choose either the day before (if you missed it) or the next day and use that session for your current day. You of course only need to do this if the current day is a designated rest day in the program.
If you can’t train for more than a few days you can also pause the program and restart when you can train again (bearing in mind your climbing schedule). You can pause the program twice. We wouldn’t recommend you take more than a few weeks off and if you do we’d hope you remained active. If you do have a few weeks break, unless you were climbing, you get the option of doing an adaption week first to get your body used to the training again.
As for all programs, the first of this program is for adaptation, to understand the size of the holds you need to use specific to your level and the necessary weights to use for certain hangs and to transition you into the training phase. It’ll also be a good introduction to how the Core Climber training works.
Weeks 4 and 8 are recovery/supercompensation where you will still have training exercises but they are less intensive.
Although you can climb during this program it’s important not to do any other form of finger/climbing specific training. With any type of training plan it can’t be stressed enough that the benefits of this type of training come as much from the resting as from the training itself. So always respect the duration of hangs, the number of sets and rest periods detailed, even if you feel you want to train more.
- 18 years or older
- have no medical condition that could effect your safety or health when doing exercise.
- have no current injuries that would be affected by exercise or climbing.
- minimum 2 years of climbing experience.
- have the strength level to hang two handed on and edge of 3cm depth for at least 10/12 seconds
- Do 6 pull ups.
If you do not have base of strength detailed above yet, then we’d recommend looking at one of the other program we offer like the 6 week bouldering or sport climbing.
To do the training you will need to make sure you have access to basic gym equipment, a climbing wall and specific climbing training equipment, all of which should be available at a commercial gym.
For this programs you’ll need the following:
- Three edge sizes for hanging by two hands, as a guideline: small (approximately 2.5cm depth), medium (approximately 3cm depth) and large (approximately 4cm depth). A good way to work it out is that you should be able to hold the medium edge for at least 12 seconds.
- Three slopers types for hanging by two hands, small (approximately first joint sloper), medium (approximately second joint sloper) and large (approximately third joint/up to the palm). In the case of the large sloper, make sure it is not too large and causes you to bend the wrist from a neutral position in order to hold it. For all slopers you must be able to hold them for at least 12 seconds.
- Three pinches for hanging by two hands, small (approximately 3-4cm wide), medium (approximately 6-8cm wide) and large (approximately 10-12cm wide). This will depend on hand size. For all pinches you must be able to hold them for at least 12 seconds, if necessary you can add assistance with a bungee cord to achieve this.
See the description below for a full equipment list.
- Yoga mat
- Resistance bands
- Gym bouldering Wall
- Medicine ball or equivalent
- Finger Board
- Variety of slopers for hanging
- Variety of pinch blocks for hanging
- Campus Board
- Bench or or equivalent
- Elastic Band for finger extensor
After you’ve purchased the program you’ll be able to login into your profile and view the program summary with an overview of each day. You activate your program on the day you want to start training so it’s worth looking at the summary and seeing how it will fit into your schedule.
When you’ve finished your session click the completed button so you know you’ve finished the session.
As with all programs, we recommend time off from training after you have completed the full program. In this case at least 2 weeks off and just climbing. This is the period where you go out and enjoy your new strength and send your projects! If you climb without training you should keep in shape for about 6-9 weeks. At the very least you need to maintain what you have done which would require at least 2 – 1 hour sessions per week. At least one of these being strength based and the other either strength or endurance. Both in the form of just going climbing, trying hard and and having fun!
You should consult with your physician or other health care professional before starting this or any other Training program to determine if it is right for your needs. Do not start the Training Program if your physician or health care provider advises against it.
Participation in the Training Program may result in injury or aggravation of previous injuries, conditions, symptoms, or congenital defects. Do not engage in the Training Program if you have a medical condition that may not be compatible with the Program.
The use of any information provided on this site is solely at your own risk. If you engage in the Training Program, you agree that you do so at your own risk and fully assume all risk of injury to yourself. You also agree to waive all claims and release Core Climber Inc. and its employees and representatives from any and all liability for any loss, damage, expense or injury, including death, that you may suffer as a result of participating in the Training Program.
- This program is designed for climbers of 18 years or older.
- Don’t Start any program if you have an injury.
- Do not do any programs if you have any medical conditions.
- Always make sure you are properly warmed up before starting your session. Warm ups will be giving at the beginning of each days session and please follow them but if you still don’t feel warmed up then repeat the warm up or do some other warm ups you like until you feel ready.
- If you feel pain during any exercise then stop and seek medical opinion before continuing.
- Follow each days program in full to get the maximum benefit and remember
- Don’t exceed the number of sets or repetitions in program.
- Don’t repeat any parts of the training session (other than the warm up).