Treadwall 28 week training Program

The Dr. Phil Watts 28 Week Training Plan

Here is a 28-week Treadwall® training program that covers 28029 feet (Everest). The program follows a periodized schedule that gradually increases training volume (feet per week) with time and as climbing fitness improves. Weekly volume is cycled over 4-week microcycles. The last 4-week cycle has a reduced volume, as in a taper, and could be coordinated – scheduled with a climbing comp. or destination climbing trip. The training levels represent different intensities as follows:

CYCLE	FEET	PERIODIZATION (ft/wk)				INTENSITY DISTRIBUTION (%)
		Week 1	Week 2	Week 3	Week 4	Level I	Level II	Level III
1	2322	534	604	673	511	0.60	0.30	0.10
2	2903	668	755	842	639	0.60	0.25	0.15
3	3483	801	906	1010	766	0.60	0.25	0.15
4	4354	1001	1132	1263	958	0.60	0.20	0.15
5	5806	1335	1509	1684	1277	0.60	0.20	0.20
6	7257	1669	1887	2105	1597	0.60	0.20	0.20
7	2903	668	755	842	639	0.50	0.25	0.25

		Weekly Feet By Intensity Level			DAY 1			DAY 2			DAY 3
WEEK	Ft/Wk	Level I	Level II	Level III	I	II	III	I	II	III	I	II	III
1	534	320	160	53	144	48	8	32	80	32	144	32	13
2	604	362	181	60	163	54	9	36	91	36	163	36	15
3	673	404	202	67	182	61	10	40	101	40	182	40	17
4	511	307	153	51	138	46	8	31	77	31	138	31	13
5	668	401	167	100	180	50	15	40	83	60	180	33	25
6	755	453	189	113	204	57	17	45	94	68	204	38	28
7	842	505	210	126	227	63	19	51	105	76	227	42	32
8	639	383	160	96	172	48	14	38	80	57	172	32	24
9	801	481	200	120	216	60	18	48	100	72	216	40	30
10	906	543	226	136	245	68	20	54	113	82	245	45	34
11	1010	606	253	152	273	76	23	61	126	91	273	51	38
12	766	460	192	115	207	57	17	46	96	69	207	38	29
13	1001	601	200	150	270	60	23	60	100	90	270	40	38
14	1132	679	226	170	306	68	25	68	113	102	306	45	42
15	1263	758	253	189	341	76	28	76	126	114	341	51	47
16	958	575	192	144	259	57	22	57	96	86	259	38	36
17	1335	801	267	267	361	80	40	80	134	160	361	53	67
18	1509	906	302	302	408	91	45	91	151	181	408	60	75
19	1684	1010	337	337	455	101	51	101	168	202	455	67	84
20	1277	766	255	255	345	77	38	77	128	153	345	51	64
21	1669	1001	334	334	451	100	50	100	167	200	451	67	83
22	1887	1132	377	377	509	113	57	113	189	226	509	75	94
23	2105	1263	421	421	568	126	63	126	210	253	568	84	105
24	1597	958	319	319	431	96	48	96	160	192	431	64	80
25	668	334	167	167	150	50	25	33	83	100	150	33	42
26	755	377	189	189	170	57	28	38	94	113	170	38	47
27	842	421	210	210	189	63	32	42	105	126	189	42	53
28	639	319	160	160	144	48	24	32	80	96	144	32	40

Level I

Easy endurance climbing ar lower angles or up to vertical with medium to large holds. For serious climbers Level I should be a 3-4 grades below their best top-rope difficulty rating.

Level II

Vertical to slightly overhanging on good holds with some smaller holds.

Level III

Moderate to severe overhanging with good holds for most moves.

The following page contains an Excell worksheet that modified as needed. The proportions of Level II and Level III intensities increase later in the program, assuming that difficulty will increase towards the end of a climb. The periodized table provided ‘easy’ weeks after ‘difficult’ weeks to promote restoraton and prevention of overtraining.

The spreadsheet on the following page can be modified as follows:

Total Volume:

Any number can be entered here and the program will adjust.

% of Intensity Distribution:

These are the % values and can be changed as needed as long as the total of levels I – III in any one cycle add up to 100.

Noting Progress:

Users can color in the days climbed to keep track; highlighters work well.

The basic concepts are from “Serious Training for Serious Athletes“, Rob Sleamaker (Leisure Press/Human Kinetics, 800-342-5457, Champaign, IL)

Dr.Watts is a member of the Department of Health, Physical Education and Recreation at Northern Michagan University in Marquette, MI He is a long-time researcher of climbing and fitness, and can be reached at pwatts@nmu.edu.

Treadwall 28 week training Program

The Dr. Phil Watts 28 Week Training Plan

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