Training for Climbing: Soft-Tissue, Mobility, Core Emphasis

WEEKLY TEMPLATE
Monday
Soft-Tissue Work: Upper & Lower Foam Roll
Warm-Up: Dynamic Warm-Up Series
Strength: Bodyweight Circuit (3-4x Through)
Tuesday
Soft-Tissue Work: Upper & Lower Foam Roll
Strength: Rock Climbing Specific Yoga
Wednesday
Soft-Tissue Work: Shoulder Mobility
Warm-Up: Short Yoga Flow Series (Hip Emphasis)
Strength: Medball Circuit (2x Through) & Bike Intervals #1 or Bike Ride (20-30min)
Thursday
Soft-Tissue Work: Upper Stick Series & Lower Foam Roll
Warm-Up: Dynamic Warm-Up Series
Strength: Core & Pillar Series (2x Through)
Friday
Soft-Tissue Work: Upper & Lower Foam Roll
Strength: Extra Yoga Class
Saturday
Something Fun!!!: Frisbee Golf, Bike Ride, Dog Walk, Slackline
Sunday
Soft-Tissue Work: Your Choice
Warm-Up: Your Choice

1.  Soft Tissue Work

Lower Body Foam Roll Series

Upper Body Foam Roll Series

Stick Series

Shoulder Mobility

Link for Exercise Names and Reps

2. Warm-Up

WGS Matrix

Dynamic Warm-Up Series

Link for Exercise Names and Reps

Short Yoga Flow Series (Hip Emphasis)

Short Yoga Flow Series (General Warm-Up Flow)

3.  Strength/Core Training

Physball Core Series

Link for Exercise Names & Reps

Bodyweight Circuit

Core Yoga Series #1 (20min)

 
Core/Rock Climbing Specific Yoga Series #2 (50min)
Yoga for Rock Climbers

Medball Metabolic/Core Circuit

Link for Exercise Names and Reps

Bike Intervals
http://jrucci-keeptraining.blogspot.com/2012/04/interval-training-programs.html


Extra Recommended Yoga Classes
Happy Hips & Hamstrings

Banishing Back Pain With Open Hamstrings

Medball Throws Circuit

Medball Circuit

Chest Pass x20
Overhead Pass Left Foot Forward x12
Overhead Pass Right Foot Forward x12
Parallel Side Throws x12ea
Front Throws x20
Perpendicular Throws x12ea
Backwards Hip Throws x20
Hammer Throws x12ea
Diagonal Snaps x12ea
Overhead Snaps x20
Sit-Up Throws x15
V-Throws x12ea

Repeat 1-2x

Off-Season Basketball Training -- Cycle #3 (4 Weeks)

Workouts for Cycle #3 are included with video tutorials.  As always use good judgement with the amount of weight you choose.  Always choose technique over weight. 

Please make sure that you are adequately hydrated and are not working out on an empty stomach.  Also please make sure that you perform some light stretching and foam rolling at the end of the workouts followed by a protein packed meal/shake.

Warm-Ups for Cycle #3 

Shoulder Mobility Warm-Up

 

       
Dynamic Warm-Up

                  

Med-Ball Warm-Up

 

Cycle #3 -- Lift #1 (Weeks 1 through 3)

Cycle #3 -- Lift #2 (Weeks 1 through 3)

 

 Cycle #3 -- Lift #3 (Weeks 1 through 3)

 

Cycle #3 -- Unload Week (Week 4)

Can perform dynamic warm-up 4-6x during the week.

Active recovery 4-6x during the week.  Active recovery can include walking, yoga, general stretching, playing, etc.  Just get moving and reap the benefits of three months of training!

Off-Season Basketball Training -- Cycle #2 (4 Weeks)

Workouts for Cycle #2 are included with video tutorials.  As always use good judgement with the amount of weight you choose.  Always choose technique over weight. 

Please make sure that you are adequately hydrated and are not working out on an empty stomach.  Also please make sure that you perform some light stretching and foam rolling at the end of the workouts followed by a protein packed meal/shake.

Warm-Ups for Cycle #2 

Shoulder Mobility Warm-Up

              

Plate Warm-Up

  

Med-Ball Warm-Up

 

Cycle #2 -- Lift #1 (Weeks 1 through 3)

 

Cycle #2 -- Lift #2 (Weeks 1 through 3)

Cycle #2 -- Lift #3 (Weeks 1 through 3)

 

 Cycle #2 -- Unload Week (Week 4)

Warm-Up -- 30/30 Primer 

Perform 2-3x During the 4th Week

Off-Season Basketball Training -- Cycle #1 (4 Weeks)

Workouts for Cycle #1 are included with video tutorials.  As always use good judgement with the amount of weight you choose.  Always choose technique over weight. 

Please make sure that you are adequately hydrated and are not working out on an empty stomach.  Also please make sure that you perform some light stretching and foam rolling at the end of the workouts followed by a protein packed meal/shake.

Warm-Ups for Cycle #1

Dynamic Warm-Up

 

Plate Warm-Up

Cycle #1 -- Lift #1 (Weeks 1 through 3)

 

 Cycle #1 -- Lift #2 (Weeks 1 through 3)

 

Cycle #1 -- Lift #3 (Weeks 1 through 3)

 

Cycle #1 -- Unload Week (Week 4)

Warm-Up -- Bodyweight Circuit -- Medball Throws

Perform 2-3x During the 4th Week

Interval Training Programs

More 30/30 Interval Workouts Using Kettlebells!

Please check out my previous post with basic information regarding 30/30 Intervals.  Here are some new workouts incorporating a kettlebell.  Kettlebells are a great training tool and can be incorporated into many different types of workout protocols.  In this instance we are using them as means to elevate heart rate and simultaneously build strength.  I have had great success with these workouts and recommend them for anyone looking to increase overall fitness and strength.

30/30 Number 1

30/30 Number 2

 

30/30 Number 3

Alternative Grip Training for Wrist & Elbow Health

                                         

Variety of grip exercises that can be used for general grip strength.

Fat Grip Barbell Holds
http://www.fatgripz.com/
2-3 Sets of 5(10sec Holds -- 5sec Rest) Each Arm

Plate Pinches (2 or 3 10lb Plates)
2-3 Sets of 5(10sec Holds -- 5sec Rest) Each Arm

Fat Grip Wrist Roller
http://www.youtube.com/watch?v=6UxomJvAj9g
2-3 Sets of 2-3 Times Only Up Using Extensors

DB Wrist Flexion & Extension
2-3 Sets of 12 Each Arm

Wrist Pronation/Supination & Radial/Ulnar Deviation
Can use a dowel/light db/stick/baseball bat
2-3 Sets of 12 Each Arm / Each Exercise

Towel Hangs
2-3 Sets of 5(10sec Holds -- 5sec Rest)

Towel Pull-Ups
2-3 Sets of 4-6

Beginner
Pick 3-4 of the exercises and perform 1-2 Sets of Each

Intermediate
Perform 1-2 Sets of all exercises.

Advanced
Perform 2-3 Sets of all exercises.