A week you can actually repeat
for Rock climbing.

Place the hard work

Two full-body strength days, climbing sessions and easy movement between.

A repeatable structure

Day 1: strength from the main workout. Day 2: technical practice or easy aerobic work. Day 3: controlled conditioning. Day 4: second strength workout. Keep an easier day after your most demanding play day. Easy aerobic work can support general fitness without more finger load.

Adjust the dial

When practices or matches rise, reduce gym sets before dropping the habit entirely. Finger and elbow tissues may need slower loading than general muscles.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Supported split squat

Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.

FULL TECHNIQUE GUIDE ↗

Lat pulldown

Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.

FULL TECHNIQUE GUIDE ↗

Chest-supported row

Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two full-body strength days, climbing sessions and easy movement between. Easy aerobic work can support general fitness without more finger load.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Climbing movement and fall technique require instruction and wall practice. Finger and elbow tissues may need slower loading than general muscles.