TRAINING FOR ICE CLIMBING:
SAMPLE WORKOUTS : always warm-up, cool down and stretch.
- push-ups (knees or toes)
- 15 bent over rows (weight/ individual specific)
- sit ups
- walking lunges, 10 forward and 10 backward
Extra fun add 500m Row
Complete 10 push-ups, then do 10 Bent over rows, then 15 sit ups, then 20 walking lunges, then the row if you choose to add it; repeat the entire process 4 times with as little rest as possible.
Sample workout:
10 Dips (weight assisted or bench dips)
10 Pull-ups – or hang for time
10 Back extensions; use a back extension machine or a stability ball.
10 Squats, begin with body weight, add weight when ready by hold a dumbbell in your hands between your legs or in one hand over head (can be very difficult).
Repeat 5 times again with as little rest as possible.
Sample workout:
One of my more favorite goes like this
20, 15, 10, 5
15, 10, 5, 20
10, 5, 20, 15
5, 20, 15, 10
So your first round would look like:
20 Over Head DB Press
15 High pull with weighted bar
10 Standing or lying rotations
5 Step ups or box jumps
The next
15 Over Head DB Press
10 High pull with weighted bar
5 Standing or lying rotations
20 Step ups or box jumps
And so forth.
Then spend some time on the step mill or rowing machine
~ ENDURANCE ~ STRENGTH AND FLEXIBILTY ~ CIRCUIT TRAINING ~ SAMPLE CIRCUITS ~ SAMPLE WEEKLY SCHEDULE ~ SAMPLE WORKOUTS ~ IN CLOSING ~ PHOTOS ~
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