Beginner Rock Climbing
Focuses on the essentials of climbing with strength training, bouldering technique, and roped climbing for progression.
Training Plan Overview
Meet Your Coach
Plan Description
This program will focus on and emphasize the essential elements of climbing training, incorporating gym-based strength training, bouldering and movement technique, as well as energy system application. This plan is primarily focused around bouldering as that is the most efficient way to gain strength and power in sessions however there will be an optional day of rope climbing during the last half of the program. This plan is perfect for a beginner climber, new-to-training, or stuck in the 5.10/5.11 range.
Sample Week
- Warm Up: Inch Worm, Air Squat, Floor Slide, Frog Stretch
- Strength and Conditioning: Goblet Squat, Push Up, Hardstyle Plank, Pull Up, Kneeling Dumbbell Row, KB Farmer’s Walk
- Bouldering Skill Drills:
- 90 Second Foot Drill: Practice precise foot placements while traversing on the wall for 90 seconds. Use smaller footholds and aim for silent, controlled movement. Complete 3 times.
- Hip Awareness Drill: Practice keeping hips close to the wall while traversing an overhanging wall (10º-20º overhung) for 30 seconds. Focus on maintaining balance and using core engagement. Complete 3 times.
- Climbing Focus: Climb 10-12 easy climbs (V0-V2), emphasizing precise footwork and stable, controlled body positions.
- Cool Down
- Rest Day
- Warm Up: Inch Worm, Air Squat, Floor Slide, Frog Stretch
- Strength and Conditioning: Goblet Squat, Push Up, Hardstyle Plank, Pull Up, Kneeling Dumbbell Row, KB Farmer’s Walk
- Bouldering Skill Drills:
- 90 Second Foot Drill: Practice precise foot placements while traversing on the wall for 90 seconds. Use smaller footholds and aim for silent, controlled movement. Complete 3 times.
- Hip Awareness Drill: Practice keeping hips close to the wall while traversing an overhanging wall (10º-20º overhung) for 30 seconds. Focus on maintaining balance and using core engagement. Complete 3 times.
- Climbing Focus: Climb 10-12 easy climbs (V0-V2), emphasizing precise footwork and stable, controlled body positions.
- Cool Down
- Rest Day
- Warm Up: Inch Worm, Air Squat, Floor Slide, Frog Stretch
- Strength and Conditioning: Goblet Squat, Push Up, Hardstyle Plank, Pull Up, Kneeling Dumbbell Row, KB Farmer’s Walk
- Bouldering Skill Drills:
- 90 Second Foot Drill: Practice precise foot placements while traversing on the wall for 90 seconds. Use smaller footholds and aim for silent, controlled movement. Complete 3 times.
- Hip Awareness Drill: Practice keeping hips close to the wall while traversing an overhanging wall (10º-20º overhung) for 30 seconds. Focus on maintaining balance and using core engagement. Complete 3 times.
- Climbing Focus: Climb 10-12 easy climbs (V0-V2), emphasizing precise footwork and stable, controlled body positions.
- Cool Down
- Recreational Climbing
Rest Day
Get Started with
Beginner Rock Climbing
Frequently Asked Questions
All of our training plans are hosted through the platform TrainingPeaks. Upon purchasing one of our plans, you’ll create an account with TrainingPeaks and access the plan via desktop or mobile app.
With our training plans, you get access for life. This means that you can use the training plan for as many cycles as you wish, year after year.
This varies between plans but it is often recommended that you have access to a gym.
Of course! Plenty of our athletes live nowhere near mountains. We make a point of giving a variety of training options in each of our plans.
