Climber Home Training Plan

We developed the Climber Home Training Plan for anyone who finds themselves away from a gym and wants to remain ‘climb ready’. 2020 has been a tough year. We created this training plan as a way to adapt to our new circumstances.  It is a great tool to have moving forward as part of your climber training schedule.

This is the training plan you need

The 4-Week Foundation Program is a combined general strength and finger strength program aimed at climbers up to and including those in the 24-25 (7a) or V3-5 grade range.  This program was developed for climbers who are starting out or seasoned climbers new to structured training.  Developed to help you keep training and active during isolation. The Training Plan is simple, scalable and you can continue to use it anytime you find yourself away from a wall or gym.

Work on your fingers and general strength with prescribed exercises

It can be difficult to decide which training plan is right for you. With so much content available online, it can be hard to decide which is right for your unique situation.  This is why we developed the 4-Week Foundation Program to get you started.

 Log your progress for feedback and progression

Our Training Plan provides you with two finger workouts per week coupled with up to three additional days of general strength work.  We have provided detailed descriptions of our suggested fingerboard protocol and 30 supplementary exercises, all of which can be tuned up or down in your workouts to find the correct volume and intensity for you. Descriptions and reasoning are provided where appropriate for those who like to understand the ‘why’ behind your training and not just the what. Each workout takes between 30-60 minutes including a short warm-up.  We’ve also included a handy printable logbook page to track your progress!

 

Get started with minimal equipment or make your own

Minimum Equipment

  • Hangboard or Edge
  • Pull-Up Bar, Gymnastic Rings, TRX or equivalent (instructions on how to build your own!)
  • Bodyweight

 Optional Equipment

  • (light) Free Weights
  • Pulley System

 

The program includes many hours of thought and process from our coaches Josh Damasco and Mike Borg Costanzi to create a simple, scalable and informative training plan. In case you don’t know these guys, Josh is a competition boulderer and sport climber from Perth, WA. He is a Senior Instructor and Supervisor at City Summit and has competed as part of the Australian Sport Climbing and Bouldering Teams. Mike is our General Manager and Head Coach at City Summit Rock Climbing Centre in Perth, as well as State Coach for Western Australia from 2018 to present. A seasoned trad, boulder and sport climber from Manchester, England. He is an ex-gymnast with over 30 year of climbing experience.

We hope that this document provides you with some stability or guidance in this difficult time and beyond and we look forward to hearing your thoughts and feedback. Until then, take care, stay healthy and keep fit!

 

We are offering you this 4 Week Training Plan with two options

Pay to Download – Choose what you want to pay and download the 4 Week Training Plan to your phone or computer. You decide how much you want to pay (suggested price $25).

To get the downloadable file just follow the steps to make a payment online.  

4 Week Training Plan

View online for free – we want everyone to be able to access reliable content to train at home.  Just enter your email address and you can view the 4 Week Training Plan on your phone or computer for free

This program may not be appropriate for all individuals and therefore City Summit, the authors, and all other parties involved in the creation and distribution of this document are not responsible for any injuries or health conditions that may result from following the information contained within. If you have any doubts, concerns or health issues please consult your physician before following this program.

As with any program, please consult your physician if you have any doubts, concerns or health issues. This program may not be appropriate for all individuals and therefore City Summit, the authors, and all other parties involved in the creation and distribution of this document are not responsible for any injuries or health conditions that may result from following the information contained within.