Climbing: Strength & Power

Two hard sessions a week: warm up well, climb near your limit, train your fingers, then look after the rest.

🔥 Committed
Ongoing
2× a week
6 goals in 3 groups
Fitness

Start this routine

Free, no account needed. Works offline.

Warm-up

Warm up for 20 minutes
Easy climbing first, then build up to harder moves.
Ease your fingers in
Hangs on big holds, a little harder each time.

Hard climbing

Limit bouldering, 45 minutes
Three to five problems near your limit. Rest 3 minutes between tries.
Finger strength: 6 hangs of 10 seconds
On an edge you can only just hold, 3 minutes apart. Skip it if your fingers hurt.

Afterwards

Push muscles: 3 sets of push-ups or dips
The muscles climbing forgets, for healthy shoulders.
Stretch for 10 minutes
Forearms, shoulders and hips.

Each day, tick off what you did. The day gets a score out of 100, so a partial day still counts. Do it on your own, or join its leaderboard: anonymous unless you choose otherwise.

Start this routine

General wellbeing routines, not medical advice. Check with a health professional before starting a training plan or changing your medication, diet or smoking.

Climbing: Strength & Power

Warm-up

Hard climbing

Afterwards

More fitness routines