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Climbing Trainings

Timer-backed hangboard, endurance, and technique sessions.

All endurance finger health finger strength mental pulling strength shoulder health technique
Dead Hang Interval - 7:3s Power Endurance (50%)

Dead Hang Interval - 7:3s Power Endurance (50%)

Goal: Increase forearm power endurance through metabolic adaptation. This is a classic "repeater" session designed…

7s / 3s · 12×10
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Edge pick-ups

Edge pick-ups

Edge pick-ups (also known as block lifts or no-hangs) are an incredibly effective way to isolate your finger…

7s / 120s · 2×8
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Sloper Hangs
finger strength

Sloper Hangs

Goal: Slopers reward wrist strength, body position and skin condition - train all three. Protocol Hang: 10 seconds…

10s / 0s · 1×6
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Frenchies - Lock-Off Ladders
pulling strength

Frenchies - Lock-Off Ladders

Goal: The classic 'Frenchie' - one continuous set combining pull-ups with 5-second lock-offs at three angles. Protocol …

45s / 0s · 1×4
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Box Breathing - Recovery & Focus
mental

Box Breathing - Recovery & Focus

Goal: Control the nervous system on demand - before a hard attempt, at a rest hold, or after a scary fall. Protocol …

16s / 0s · 10×3
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Route Visualization - Mental Rehearsal
mental

Route Visualization - Mental Rehearsal

Goal: The brain barely distinguishes vivid imagination from execution - use it to burn sequences in without skin cost.…

180s / 60s · 3×2
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Shoulder Band Routine - Face Pulls & Rotations
shoulder health

Shoulder Band Routine - Face Pulls & Rotations

Goal: 10 minutes of band work that keeps climber shoulders healthy for decades. The Circuit (1 set = 3 exercises) Face…

40s / 20s · 3×3
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Hover Drill - Precision Footwork
technique

Hover Drill - Precision Footwork

Goal: Force deliberate foot placement - the fastest fix for noisy, imprecise footwork. Protocol Work: 1 easy problem…

150s / 90s · 5×2
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Rice Bucket - Finger & Forearm Conditioning
finger health

Rice Bucket - Finger & Forearm Conditioning

Goal: Train finger extension, rotation and wrist motion that climbing never covers - classic baseball rehab adopted by…

30s / 15s · 6×2
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Volume Day - 30 Boulder Mileage Session
endurance

Volume Day - 30 Boulder Mileage Session

Goal: Volume is the forgotten foundation - 30 easy problems build capacity that hard sessions can later cash in.…

90s / 90s · 15×2
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