Climbing Specific Program – Treadwall Rotating Walls

Intermediate:

Remember if you are new to climbing, try and focus on climbing specific movements and technique before you move into hardcore training

1. Endurance – Basically to improve time on the wall and increase base fitness in your forearms – these should be performed on big holds and not push into your lactic acid threshold
   1. Make a goal for total time on the wall
      1. Example 1 – 10 min total time
         1. 2 min (W)/ 2 min (R) for 5 sets
         2. 1 min (W)/ 1 min (R) for 10 sets
      2. Example 2 – 15 min total
         1. 3 min(W)/ 3 min (R) for 5 sets
         2. 3 min (W)/ 2 min (R) for 5 sets
      3. Strength – Shorter more intense intervals: to get pumped and increase strength- smaller holds or pinches to increase the pump level in a quicker period or move faster
         1. Make a Set number goal
            1. Examples 1 – 6 sets
               1. 30 sec. (W)/ 30 sec. (R)
               2. 1 min (W)/ 30 sec. (R)
            2. Example 2 – 5 to 8 sets
               1. 2 min (W)/ 3 min (R) —intense
               2. 1 min (W)/ 1 min (R) —intense (overhang)

**These are just examples feel free to try them out for 4 weeks with other training and see how you improve. Modify along the way based on your increased abilities (angle, speed, time, holds)

Advanced:

1. Power Endurance – Short intense intervals (pumped) Learn to push through
   1. Aim for Sets – (smaller holds, pinches, faster pace, work it)
      1. 5 to 8 sets
         1. 1 min (W)/ 30 sec. (R)
         2. 2 min (W)/ 1 min (R)
         3. 3 min (W)/ 5 min (R)
      2. Endurance – Longer intervals involving rest holds to practice recovery
         1. Aim for a total time period for a goal
            1. 30 min total time on the wall
               1. 3 min (W) / 3 min (R) for 10 sets
               2. 4 min (W) / 5 min (R) for 7 sets (with 2 min cool down lap)
            2. 40 min total time on the wall
               1. 4 min (W)/ 4 min (R) for 10 sets
               2. 5 min (W)/ 5 min (R) for 8 sets
            3. Strength –
               1. Set routes for yourself will help as well
                  1. Example 1: Climb route 1 problem – then hop off and perform a 30 second dead-hang on hang-board, then problem 2 and so on and so forth… try to perform 4 problems x 4 with a 2 min rest in between each set
                  2. Examples 2: substitute pull-ups and a TRX Core exercise (even a plank) in between your problems.

**Modify how you wish based on ability level, you can do more sets or increase the amount of active rest you have performing other complimentary exercises