UKC

Hi All,

Calling on the hive mind of ukc to help me to create a daily/alternate day climbing workout. I have one of those door pullup bars and a home made beastmaker that attaches. Could probably get hold of a kettlebell or some disk weights.

Thinking some circuits for some days so maybe:

10 pull ups narrow or wide grip,

10 pressups (maybe incline with feet on bed)

15 situps/crunches or hanging leg raises 

Weighted lunges if I can find some weights

Do the above 4/5 times. What else to include?

Then some days I could do fingerboard workout, if so, any workouts to follow?

Anyone following something like this already and want to share?

TA!

Something I like to do is have a little 'folder' or similar of workouts and exercises. Just having one workout will get a) boring quickly and b) will stop being effective as your body adapts to it. 

Today all I had was a piece of rope over a tree branch, which I used as a 'TRX' style thing. I did:

5 pullups
15 pressups
5 flys
5 'I's
15 Rows
10 hanging knee raises

Aaaand repeat a few times. Finished up with some frenchie pullups

My next session will change the exercises, add a few bits, take some stuff out... just keep the body guessing.

If you're on Instagram there are LOADS of people posting workouts.

Cheers! I rope and a tree for home made TRX sounds good. Dont have a tree but maybe I could ring something up from my door frame

Anyone got any good links to workouts?

Planks? Reverse planks?

I've been using the BoulderTrainer app for my finger board and I really recommend it.

I've been trying to use the ClimbingCoach app for more general training and it kind of looks great but I'm struggling to get it to work effectively for me...

This is what I’ve started following, it’s just jotted down and I’ll be taking ideas from this thread to improve it but seems okay so far...

Opposing days

Pull/Core -

Stretch

1 to 10 laying leg raises with pause

1x10 pullups 

Plank

4x8 weighted pullups - 1min 30 rest between sets

Fingerboarding 

Push/Legs - 

Stretch

Run - Optional

5 x circuits with 30 sec rest between exercises and 2 mins rest between circuits. 

10 x Dips

8 x Shoulder press

8 x Pistol progression squats 

10 x Press-ups of varying types each set - pseudo planche, uneven, wide, diamond, normal