TRAINING SPLIT FOR CLIMBING (INTERMEDIATE/ADVANCED)

This is made up of an 8 day break down with 3 days on and one day off if you find it easier to schedule with a 7 day split I would say to mix the core cardio and hang-board day in throughout the rest of the week.

I would advise to at least have one set on each of the weight days to have a conditioning focus depending on what you are working towards you may want to do more
 

For each of the climbing days you will notice there is a different focus, buy volume I mean a large amount of time on the wall and by hard I mean lower volume with difficult problems or routes

You will also notice there is no specific days for stretching, that’s because I find it best to do it throughout the week. Trying to fit in a couple of focused sessions for it or doing a small session each day

And finally for the de load week my advise is to work on any aspect you might find week on the other days on higher volume lighter weight (you should be finishing this week feeling more refreshed than worn out) for example if your triceps lack close grip bench instead of regular bench.  Or do a completely different style of movement to what you are normally doing before completing another cycle

For the weight days

HEAVY = High weight low reps(1-5)

VOLUME = Lower weight higher reps(10-20) depends on the exorcise
CONDITIONING = Limited Rest Time, your heard rate should remain elevated between sets

You can also use variations like bands, boxes, chains depending on what you have avalible

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Round 1

2

3

4

De-load

Climb (Volume)

 

 

 

 

 

Press Day

BENCH (HEAVY)
PUSH PRESS(CONDITIONING)
OVER HEAD PRESS(VOLUME)
CLOSE GRIP DB PRESS(VOLUME)

PUSH-PRESS(HEAVY)

BENCH(HEAVY)
OHP(VOLUME)
DB FLYS/CABLE PUSH DOWNS/

LATERAL RAISE

(CONDITIONING)

PUSH PRESS (HEAVY)

BENCH (VOLUME)
OVER HEAD PRESS

(CONDITIONING)
INCLINE DB PRESS(VOLUME)

PUSH PRESS

(CONDITIONING)
BENCH(HEAVY)
OHP(CONDITIONING)
CLOSE GRIP PUSHUPS/ TRICEP PUSH DOWNS (CONRITIONING)

 

Pull Day

CHIN-UPS(HEAVY)
T-BAR ROWS (VOLUME)
CLOSE GRIP CHIN(CONDITIONING)

CLEANS (CONDITIONING)
CABLE ROWS(VOLUME)

CHIN UPS(HEAVY)
 

T BAR ROW (HEAVY)
CLOSE GRIP CHINS/DEADLIFT

(CONDITIONING)
CARDIO PREFERABLY ROWING MACHINE
(CONDITIONING)

CLOSE GRIP CHIN (CONDITIONING)
BENT OVER ROWS(VOLUME)

CLEANS

(HEAVY)
CHINUPS (CONDITIONING)

 

 

CLEANS

(CONDITIONING)

CHINUPS (HEAVY)

T-BAR ROWS HEAVY
CLOSE GRIP CHINS/ DEADLIFTS (CONDITIONING)

 

 

Rest Day

 

 

 

 

 

 

 

 

 

 

 

Climb (Hard)

 

 

 

 

 

Legs Day

DEADLIFT (HEAVY)
FRONT SQUAT(VOLUME)
BACK SQUAT(CONDITIONING)
BOX JUMPS (VOLUME)

BACK SQUAT (HEAVY)
FRONT SQUAT (VOLUME)
DEADLIFT(CONDITIONING)
BOX JUMPS (CONDITIONING)

DEADLIFT (HEAVY)
SQUAT(CONDITIONING)

BOX SQUAT(VOLUME)
CLEANS(CONDITIONING)

FRONT SQUAT(CONDITIONING)
DEADLIFT

(HEAVY)
BACK SQUAT (CONDITIONING)
BOX JUMP (VOLUME)

 

 

Core, Cardio,

Hang-board

STATIC CORE
CARIO VOLUME
HANGBOARD

DYNAMIC CORE
CARDIO CONDITIONING
HANGBOARD

RESISTANT CORE
CARDIO VOLUME
HANGBOARD

COMBITNATION CORE

CARDIO CONDITIONING
HANGBOARD