Post Training – Training projects

My normal training cycle is finished and its still snowing outside…

Stuck inside and unable to get on my project; I came up with this post-training training cycle that will hopefully keep the fire high while I wait for a good weather window to show up. This is designed for only having one day a week to project. Once the weather starts getting better and the sun is out longer I’ll shift my focus to more projecting. Until that day though this will have to do.

Feel free to use it and tweak it for your own needs and time. This is focused on Day 2 of the training being a weekend day or whatever full day off you might have.

  • Day 1 (Friday): 
    • This is your pre-project day. The idea is to get the blood flowing and get the muscles ready for sending the next day.
    • Bouldering (2×4)
      • Pick 2 problems that are about 2-3 grades below your max, and try to climb them both within 3-4 minutes.
      • Problems should not be tweaky, and you should ideally know them well.
      • Do both problems in a row without resting. Don’t top out, it’ll save time and make you more pumped.
      • Jog to the next problem and start up the wall without resting.
      • If you fall off a problem before the halfway mark of the problem, try the problem again from where you fell. If you fall from more than halfway up, move on to the next problem.
      • If you cant finish the 2 problems, pick easier problems.
      • Rest 2 minutes between sets, 4 sets total
    • Abs (Do all 5 exercises without rest)
  • Day 2 (Saturday)
    • Project your route!
  • DAY OFF
  • Day 3 (Monday)
    • Option 1: (depending on your weakness between the two options)
      • Bouldering (4×4)
        • Pick 4 problems that are about 2-3 grades below your max, and try to climb them all within 5-6 minutes.
        • Problems should not be tweaky, and you should ideally know them well.
        • Do all 4 problems in a row without resting. Don’t top out, it’ll save time and make you more pumped.
        • Jog to the next problem and start up the wall without resting.
        • If you fall off a problem before the halfway mark of the problem, try the problem again from where you fell. If you fall from more than halfway up, move on to the next problem.
        • If you cant finish the 4 problems, pick easier problems. You want to be able to just barely finish the circuit.
        • Rest 4 minutes between sets, 4 sets total
      • Pull up Pyramid
        • 10-9-8-7-6-5-4-3-2-1
        • Rest 1 minute between sets
        • In other words, do 10 pull ups, then rest 1 minute, then 9 pull ups, then rest 1 minute, and so on.
        • Rest 5 minutes after completing the pyramid and then move onto the next pyramid
      • Pull up Pyramid
        • 1-2-3-4-5-6-7-8-9-10
        • Rest 1 minute between sets
        • In other words, do 1 pull up, then rest 1 minute, then 2 pull ups, then rest 1 minute, and so on.
    • Option 2:
      • Bouldering (4×4 with circuit training exercises in between rounds)
        • Do 1 of the problems 4 times in a row (the same boulder problem) without resting and without topping out (if you do top out, get back to the start holds of the problem ASAP)
        • Immediately begin 1 set of the Circuit Training Exercises below
        • Rest 5 minutes
        • Repeat sequences with the remaining 3 boulder problems you’ve picked out.
        • If you fall off a problem before the halfway mark of the problem, try the problem again from where you fell. If you fall from more than halfway up, move on to the next problem.
      • Circuit Training Exercises (done while doing the bouldering, read above):
        • Push ups: 1 min.
        • Burpees: 1 min.
        • Pull Ups: 1 min.
        • Rest: 1 min.
        • Leg Raises: 1 min.
        • Box Jumps: 1 min.
  • Day 4 (Tuesday):
    • Bouldering (4×4)
      • After warming up, Pick 4 problems that are about 2-3 grades below your max, and try to climb them all within 5-6 minutes.
      • Problems should not be tweaky, and you should ideally know them well.
      • Do all 4 problems in a row without resting. Don’t top out, it’ll save time and make you more pumped.
      • Jog to the next problem and start up the wall without resting.
      • If you fall off a problem before the halfway mark of the problem, try the problem again from where you fell. If you fall from more than halfway up, move on to the next problem.
      • If you cant finish the 4 problems, pick easier problems. You want to be able to just barely finish the circuit.
      • Rest 4 minutes between sets, 4-6 sets total
    • Campus Board Bump Drill
      • 30 seconds to 1 minute.
      • Rest 2 minutes, 3-5 sets
    • Campus board offset Deadhangs (Use smallest rung possible, contact strength is the focus)
      • 10 seconds on, 5 seconds rest
        • SWITCH ARMS
      • 10 seconds on, 5 seconds rest
        • SWITCH ARMS
      • 10 seconds on, 5 seconds rest
        • SWITCH ARMS
      • 10 seconds on, 5 seconds rest
      • Rest 3-4 minutes between sets, repeat 6-10 sets
    • Cardio
      • Run / bike for 30-45 mins.
  • 2 DAYS OFF

Repeat the the steps above until you are able to climb outside and get on your project more then one day a week.

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