This plan offers the ability to layer two days of rock climbing over aerobic base training. With structured training sessions, you will develop skill, strength and endurance in climbing.

This plan requires climbing shoes, chalk bag, brush, harness or dip belt, and a simple notebook to use as a training log. Although it’s not required, it’s important to use your training log to record workout details, weight, conditions, etc. This information will serve you well as you advance through the training plans or return to training after a layoff.

Training for routes in a bouldering gym requires a higher level of determination than doing so in a route climbing gym, particularly during continuous climbing workouts. Embrace the grind, do the work, and know that it will pay off down the road.

A common skill amongst advanced and expert climbers is the ability to try really hard. This is a trained skill, and should not be underestimated. In order for you to get the most out of this training cycle it’s important that you give your best. Sometimes this manifests in the form of mental focus, and other times as maximum physical effort, but often as both. Trust that over time, trying hard will become a habit, and translate into long-term performance gains.

To get the most out of the training plan it’s best to follow it as closely as possible. Sometimes though, life gets in the way. For that reason, we’ve added a * symbol to the most critical workouts in the training schedule. Do your absolute best to do these workouts each week. Skip optional workouts first, followed by non * workouts, whenever time constraints are an issue. If you miss more than one critical workout in a week, repeat that week.

Workout Timing: We have labeled workouts with AM or PM when timing is important. The aim of this is to spread the load, maximize rest time, and increase workout quality. The plan will still work if you are unable to spread out the workouts as prescribed, but will likely be somewhat less effective.

Warm-ups: Never skip or truncate the warm-up portion of the workouts. These are critical for performance and most importantly avoiding injury.

Send us your success stories! You might also want to visit our free forum at uphillathlete.com where you will find answers to the most common questions about our training plans. 

Happy Training, 
The Uphill Athlete Team