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Climbing Workouts - Essential Training - 4rth Edition - 2018

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Climbing Workouts - Essential Training ADVANCED (Volume 4) - 2018
by Climbing Workouts Publishing


Essential Training - VOLUME 4 by Climbing Workouts Publishing, is a complete a specialized trainer guide for the beginner, intermediate and advanced climbers. Prepare, execute and track your climbing performance using a fully explicit 4-phase action strategy designed to achieve your goals. Climbing Workouts includes over 30 training exercises that will keep you going for a full year and more. Other characteristics and details are: 

Key training concepts
24 hours of training programming
12 sessions explained
20 effective training exercises and dosages
Injury prevention information
Testing plan
Sessions for strength, power endurance, and movement mastery
Training strategy
Step by Step instructions
Schedules and directions
Goal Trackers
Printable and Mobile Friendly
Fillable Sections
Climbing tests and assessments
Nutrition and diet guide
Instant Download
Improves concentration levels
Increases body movement repertoire
Strengthen the tendons
Develops muscle power
Increases stamina and cardio
Keeps you energized and motivated

Contents of this Program:


Introductory concepts that help you understand why climbing must be trained, the system explained and the core ideas behind performance building.

Planning, programming, and diversification of your training program so you accomplish your climbing goals, clarify the concepts, organize material and understand the key topics.

Execution is all about getting into the action, set the exercises, perform the movement drills and carry out the session plans at the climbing gym.

Testing is all about proving yourself right, this is where you will be measuring and getting conclusions about your performance gains, and the stage where you elaborate new strategies for upcoming training cycles.

***An specialized training programs worth a lifetime of climbing progress***

What skills do you get out of this TRAINING PROGRAM?

An action plan for training is all about getting the right combination of skills into the mix. You want to train because that's the right thing to do. You are going to stop looking at how fat you are turning or how weak you are compared to other climbers. You are going to focus your mindset towards skill acquisition. Here some of the core skills we're looking to get

The Training Objectives:

Dynamic Strength:
Ability to pull, push, jump, squeeze, grip. 
Static Strength: Ability to hold on to hard holds and rock features.
Contact Strength: Ability to hold on slippery surfaces and slopers using your full hand
Quick Recovery: Ability to recover fast
Impact Absorption: Ability to absorb the impact on your fingers while hitting holds

You’ll begin the program with a full-body climbing training, meaning you’ll train all major body parts in each workout. Train three days this first week, performing 3 sets per exercise in each session. It’s important that you have a day of rest between each workout to allow your body to recover.

You’re only a week into the program, yet you’ll begin to train different body parts and movements on different days with a two-day training split. Each body part is trained 3 times.

In the third week of the program we step it up to a three-day training split: Train all “pushing” body parts (chest, shoulders, triceps) on Day 1; hit the “pulling” body parts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each body part twice a week, so you’ll hit the gym six days this week.



  • Logs for planning, tracking and testing climbing training
  • Trip planner for preparing your outdoor climbing
  • Lead climbing tracker: Find out how good you do, when and why
  • Bouldering Session Tracker
  • Evaluation Test with multiple evaluations
  • Weekly meal planner
  • Climbing Training Planner
  • Bouldering Log
  • Lead Climbing Log
  • Climbing Benchmark Evaluation Test
  • Blood Pressure Tracker
  • Crag Itinerary Planner
  • Protein Plan for lean climbing muscle building
You will get the following files:
  • PDF (13MB)
  • ZIP (2MB)
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