TRAINIG FOR ICE CLIMBING:
SAMPLE CIRCUITS
 #1
- Push-ups
- Bent over row
- Sit ups
- Walking lunges, forward and backward
- Extra fun add 500m Row
#2
- Dips (weight assisted or bench dips)
- Pull-ups (if you cannot do pull ups, use a weight assisted pull up machine, most fitness centers have them or if you work out a home or in a facility that doesn’t have this machine put up a pull up bar use a pull up bar and hang for time, you will be amazed at how this exercise will increase your upper body strength as well as condition you for ice climbing grip strength, use an exercise band hooked to pull up bar, step into it like a stirrup to gain assistance pulling up.)
- Back extension; use a back extension machine or a stability ball.
- Squats, begin with body weight, add weight when ready by holding a dumbbell in your hands between your legs or in one hand over head (this can be very difficult), these are called Over Head Squats
- Add 400m run
#3
- Over Head DB Press
- High pull with weighted bar
- Standing or lying rotations
- Step ups or box jumps
- Add 10 floors on the step mill.
How many repetitions do you do? Make it fun and different every time…
15 reps for 4 rounds of all exercises
10, 15, 20, 25 for three rounds
10 reps for 5 rounds
Challenge your body and keep it guessing so it doesn’t adapt!
The definition of insanity:
“Doing the same thing over and over and expecting different results!”
This applies to your training, your body will adapt quickly if you always do the same thing, change it every time, change the number of reps, the order you do the exercises, anything.
How much weight do I use? Begin with body weight, for most exercises, if you need to add weight use a weight that you can manipulate without losing form for 10 -15 repetitions. Increase as necessary.
Absolute strength: it can be very beneficial to train max strength, however you need to be well conditioned, have good form and understand when to do/when not do a lift. If you are ready to train max lifting you will know how. I’d advise doing it with a partner. I only mention it so that you know that it is a capacity that needs to be trained when the athlete is ready.
Okay that’s a lot of information: let’s summarize and put this information in a format that will be easier to put to use!
~ ENDURANCE ~ STRENGTH AND FLEXIBILTY ~ CIRCUIT TRAINING ~ SAMPLE CIRCUITS ~ SAMPLE WEEKLY SCHEDULE ~ SAMPLE WORKOUTS ~ IN CLOSING ~ PHOTOS ~
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