This 4 week program is designed for all athletes who want to improve their general physical preparedness by building strength and muscle. These 5 sessions were intentionally designed to help you build a solid and well-rounded foundation that you can carry with you through your athletic journey.
M: Pull 001
T: Push 001
W: Rest
Th: Pull 002
F: Push 002
S: Aerobic Capacity
Su: Rest
PULL 001
1 Round
- •10 Joint Rotations Each Direction — Wrists | Shoulders | Ankles | Knees
- •30 Sec Dynamic Arm Swings
- •10 Gorilla Chest Openers
- •3 Curtsey Lunge Each Side
- •4 Assisted Cossack Squat
- •4 Cossack Squat
- •5 Standing Tibialis Raises
- •5 Calf Raises
- •10 Reactive Hops
2 Rounds
- •10 Swimmers — RPE 6–8/10
- •10 Push Ups
- •10 Standing Hip Gates Each Side
- •10 Air Squats
- •20 Sec Sumo Squat Hold
- •15 Sec Lunge Hold Each Side
5 Rounds
- •10 Sec Kneeling Side Plank LEFT
- •5 Sec Hollow Body Hold
- •10 Sec Kneeling Side Plank RIGHT
3 Rounds
- •20 Butterfly Sit Ups
- •20 Sec Hollow Body Hold
2 Rounds
- •30 Sec Front Plank
- •15 Sec Copenhagen Plank LEFT + RIGHT
5 Rounds (2 warm up, 3 working) — 8 Barbell RDL · Rest 2–3 min
3 Rounds — 5–8 Pull Ups · Rest 2–3 min
3 Rounds — 5 Single Arm Tripod Row · Go When Ready
3 Rounds — 8–12 Low Cable Row · Go When Ready
3 Rounds — 8–12 Low Cable Curl · Go When Ready
3 Rounds — 8–12 TRX Brachii Curls · Go When Ready
3 Rounds — 8–12 Lateral Raises · Go When Ready
Zone 2 cardio (65–70% max HR) aids recovery and burns fat. Refuel with carbs & protein after.
- •Incline Treadmill Walk — 15% incline, 2.5 MPH
- •Moderate Rowing · Stationary Bike
Banded Stretching (10–20 sec, RPE 3–4) — Optional
- •Thoracic Decompression — heavy band, hands through loop
- •Arm Decompression
- •Wall Assisted Bicep & Chest Stretch
- •Bar Assisted Lat Stretch
Passive Stretching (1–3 Rounds, 20–60 sec holds, RPE ≤3)
PUSH 001
Same as Pull 001 warm up + core barbell prep. See above for full exercise list with links.
5 Rounds — 8 Flat or Incline Barbell Bench Press · Rest 2–3 min
3 Rounds — 5–8 Barbell Strict Press · Rest 2–3 min
3 Rounds — 8 Incline DB Chest Press · Rest 2–3 min
3 Rounds — 8–12 Deficit Push Ups · Go When Ready
3 Rounds — 8–12 Cable Tricep Extensions (Straight Bar) · Go When Ready
3 Rounds — 8–12 Bench Tricep Push Ups · Go When Ready
Same as Pull 001 aerobic flushing and pre-sleep recovery protocol. See above for full details.
PULL 002
Same as Pull 001 warm up + core barbell prep. See above for full exercise list with links.
5 Rounds (2 warm up, 3 working) — 8 Barbell RDL · Rest 2–3 min
3 Rounds — 5–8 Chin Ups or Close Grip Pull Ups · Rest 2–3 min
3 Rounds — 5 Single Arm Cable Row · Go When Ready
3 Rounds — 8–12 Chest Supported Row · Go When Ready
3 Rounds — 8–12 Hammer Curls · Go When Ready
3 Rounds — 8–12 Lateral Raises · Go When Ready
3 Rounds — 8–12 Cable Crunches · Go When Ready
Same as Pull 001 aerobic flushing and pre-sleep recovery protocol. See above for full details.
PUSH 002
Same as Pull 001 warm up + core barbell prep. See above for full exercise list with links.
5 Rounds — 8 Barbell Back Squat (Ass To Grass or Competition) · Rest 2–3 min
3 Rounds — 8 Bull Horn Dips · Rest 2–3 min
3 Rounds — 8–12 Seated Shoulder Press · Go When Ready
3 Rounds — 8–12 Overhead Cable Tricep Extensions · Go When Ready
3 Rounds — 8–12 Bench Push Ups · Go When Ready
3 Rounds — 8–12 Reverse Fly · Go When Ready
3 Rounds — 8–12 Cable Crunches · Go When Ready
Same as Pull 001 aerobic flushing and pre-sleep recovery protocol. See above for full details.
AEROBIC CAPACITY
Same as Pull 001 warm up. See above for full exercise list with links.
Building a large aerobic base dramatically improves climbing performance. Maintain Zone 2 HR (65–75% max) for as long as your schedule allows. Goal: find an exercise you can sustain for 60+ min with a high aerobic stimulus and low muscular fatigue.
Classic Options
- •Incline Treadmill Walk — 15%, 2.5 MPH
- •Moderate Rowing
- •Stationary Bike — low resistance
Unconventional Options
- •Golf simulator (1 hr swinging)
- •Swimming (low impact)
- •Cleaning at a brisk pace
Same as Pull 001 pre-sleep recovery protocol. See above for full details and links.