LED Board Training

Description

This program is designed specifically for LED Board training, including both hanging and body conditioning. It is not suitable for beginners—only for climbers already experienced with LED Board sessions and hang training.

Structure:

• Duration: 6 weeks, divided into 2 phases.
• Each phase: 2 “hard” weeks followed by 1 “light” week.
• Training load increases gradually in the second phase.
• Weekly schedule: 5 training days during hard weeks, 3 training days during light weeks.

Goals:

• Develop finger strength and body power.
• Build overall climbing strength.
• Prepare for an upcoming climbing trip.

Required Equipment:

• LED Board (25° and/or 40°)
• Fingerboard (with crimps, slopers, and pinches)
• Pull-up bar or rings
• Yoga mat, elastic bands, weights
• Plyo cube or bench
• Lumbar machine
• Medicine ball

Safety & Best Practices

1. High Intensity:
   • LED Board training is demanding, especially on small holds and a fixed angle.
   • Always rest adequately between attempts and respect full rest days.
   • Avoid pushing to exhaustion every session.
2. Hold Selection:
   • Avoid potentially injurious holds.
   • Stop immediately if a position feels painful or unsafe.
3. Frequency:
   • Never train on the LED Board two days in a row. Fingers and body need recovery time.
4. Warm-Up:
   • Warm up thoroughly for both body and fingers.
   • Ideally, warm up first on a less steep wall with larger holds.
5. Movement Variety:
   • Change holds and sequences frequently.
   • Avoid repeating the same moves too many times in a row.
6. Listen to Your Body:
   • Stop immediately if you feel pain or unusual soreness.
   • If you suspect overtraining:
     • Switch to a different wall with easier boulders.
     • Reduce session volume.
     • Increase rest between attempts.
7. Adjusting Intensity:
   • If the full program feels too difficult, skip the Saturday session.
   • Modify training by using different walls, easier problems, or varied hold types.
   • Scale back overall training volume if needed.
8. Completion & Transition:
   • Follow the 6-week plan as written, respecting lighter weeks.
   • Do not extend the program beyond 6 weeks.
   • After finishing, switch to other walls, styles, and hold types to maintain balance.

Please Note:

• 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).

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.