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