Today is the last day of our two week Training Takeover of the Trango social media channels. We have laid out the framework for an 8 week training plan that will help you jump start your climbing training and push yourself to new levels. This program is an abbreviated version of the protocol laid out in the Rock Climber’s Training Manual and will help even the newest climbers delve into the world of climbing training.
The Details
This program consists of 4 training “Phases,” followed by an on-the-rock “Performance Phase.” The training phases are:
- Base Fitness – 1 Week
- Strength – 3 Weeks
- Power – 2 Weeks
- Power Endurance – 2 Weeks
During the 4 training phases, you will perform the following training activities, some of which you may have heard of before:
Aerobic Restoration & Capillarity (“ARC”) Training
Hangboard Training
Limit Bouldering
Campus Training
Linked Bouldering Circuits
Today, we’re focusing on training Power Endurance through Linked Bouldering Circuits.
What is power endurance?
Power Endurance is your body’s ability to sustain climbing longer and harder movements for a longer period of time. This comes into play when you have to do a number of difficult moves in sequence on a project route. For this training program, we will train for Power Endurance by doing a Linked Bouldering Circuit.
What is a Linked Bouldering Circuit?
In essence, a Linked Bouldering Circuit is climbing boulder problems back to back without setting foot on the ground. That means climbing up and down each problem and continuing on to the next problem without stopping. Here’s a quick explanation of Linked Bouldering Circuits and how they impact Power Endurance training.
Linked Bouldering Circuit Workout:
Select a series of boulder problems that can be climbed in sequence without stopping. The boulder problems should include a total of 25-50 hand moves or 1-3 minutes of climbing depending on the type of route you are training for. Completing all of the boulder problems in sequence is 1 set. To start, you’ll do 3-5 sets for each workout with 5 minutes rest between sets. As you progress through your training cycle, you’ll want to decrease the amount of rest time to around 2 minutes between sets.
Be sure to warm up adequately.
Here’s an example circuit:
Thanks for following along with our Training Takeover and make sure to download the 8 week training program. You can find blog posts for each training phase below. Now go crush!
Installing and Using a Hangboard
