This Ice and Mixed climbing training plan was developed for a wide range of climbing abilities: Those just beginning ice climbing, those wishing to break into WI5 and WI6, as well as strong mixed climbers. Workouts are versatile, adjustable to your strength and type of routes you intend to climb. The plan Includes 40+ custom videos (no ads), featuring Aaron Mulkey https://www.instagram.com/coldfear/, helping keep your form tight and workouts efficient. As a lifetime owner, you can reuse the plan every fall.

This 14 week plan (plus in season maintenance week) was developed and written by Seth Keena, a highly-experienced climbing and endurance coach. He has been working alongside Scott Johnston since 2015 and has coached hundreds of athletes. Seth’s philosophy behind the plan was to first condition the musculature supporting the joints ice climbers use on a repeated basis while climbing, then introduce specific climbing movements. Over the years of training climbers, specific workouts were collected and vetted for their efficacy in terms of injury prevention and strength building, as well as simplicity. During this conditioning period the athlete (you!) also explores climbing drills to assist your ice and mixed climbing comfort and efficiency.. Climbing workouts can be done in or outdoors.

After a conditioning period, the plan uses proprietary yet simple workouts that accurately mimic ice climbing movement. They are extremely effective at building incredible endurance and confidence on the ice/ mixed because they isolate some of the most tiring movements of climbing, swinging and hanging on tools. As with other exercises, Aaron helps you execute these special workouts, saving you time and messing around in the gym. Along the way, you are given guidance from topics ranging from adding weight to exercises to keeping your hands warm.
There are lower-body exercises throughout the plan. However, extra (optional) lower-body workouts are included for those looking at long approaches to climbs. If you intend to climb routes with long approaches, or link many routes with a lot of short approaches, consider implementing those workouts as well.

This plan can be shortened or lengthened to suit different timeframes. You can always arrange a phone consultation to help you customize any of our plans to suit your particular situation. Because you own this plan forever and can re-apply it as many times as you like, you will also receive any future updates when we next revise it.

Required Equipment: At least one ~2inch (5cm) wide, ~40inch (100cm) resistance band. A 1inch (2.5cm) resistance band will be nice too. Adjustable height gymnast rings or TRX (Homemade versions work fine too!) A wide range of weights from ~2.5lbs (1kg) up to ~45lbs (20kg) (water bottles can substitute for light weights and larger jugs of water for heavier weights.) A space to climb that can be accessed at least once a week (in or outdoors.) Boots and tools. Optional are ‘hook-style ice tools’ suitable for indoor climbing (brands include Mantis, Verticals, Torr, Ravens, Evolutions)

This plan is not well suited for inverted M climbers relying on figure-4/9s and huge dynamic moves- sorry!