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