Climbing Workouts - Essential Training - 3rd Edition

ESSENTIAL TRAINING – 3rd Edition
By Climbing Workouts Publishing

This is your complete training guide—from the first pull-up to your next proud send. Whether you're new to the gym, breaking into V5s, or projecting 5.12+, the Essential Training – 3rd Edition is built to help you climb stronger, move better, and stay stoked all year long.

Inside, you’ll find a clear, structured 4-phase plan designed to prep your body, sharpen your movement, and build real progress—not guesswork. It’s like having a personal coach in your chalk bag.

✅ What You Get:
59 Pages of climbing-focused programming
Over 30 training sessions, drills & routines
Printable & mobile-friendly formats
Fillable goal-setting & tracking sheets
Nutrition tips for climbers
Technique drills, power sessions, and endurance sets
Designed for all levels: beginner to advanced
Perfect for gym seasons or outdoor redpoint prep

🧗‍♀️ CONTENT BREAKDOWN
CLIMBING TRAINING PRINCIPLES

Why this program works: Structure, goals, and progression
How to use the guide, your own pace or season plan
Periodization: When to build, push, peak, and rest

PREP & PLAN

Understanding climbing energy systems
4-phase structure: Foundation, Strength, Power, Endurance
Sample 4-week cycle to get started
Core timeline and how to stay on track
Required gear (nothing fancy, just what works)
Goal-setting tools with real climbing examples
Session structure & rest-day tips

THE TRAINING

Isometric hangs & fingerboarding
Movement drills for technique
Bouldering on different angles
Power endurance circuits
Timed sets & interval climbs
Medium and long-format climbing routines
Low-intensity, high-volume endurance work
Progressions to keep you improving

What This Program Improves:

Finger and tendon strength
Movement fluency on the wall
Focus and mental sharpness
Muscle power & core control
Endurance for longer burns
Motivation with clear goals and tracking

Download it. Mark your goals. Start the cycle.
This guide is your beta for a stronger, smarter climbing year.
Let’s get to work.