Climbing Training Program | FREE | 4 Training Plans & 30 Exercises

• 30 exercises for practical Climbing/Bouldering Training. 
• 2 Training Plans for Climbing-Specific Training. 
• 2 Training Plans for Stabilization and Antagonist Training.   

Training Plans for Climbing / Bouldering

As we all know, it is not always possible to follow the training plan “according to plan”. But as long as you manage to stick to it “most of the time”, you will make tremendous progress with the help of a structured program.  

The training is composed of:

• 3-4x climbing / bouldering (per week)
• Stabilization and Antagonist training
• Climbing specific training 
• Recover / Mobility

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#1 Example: 3x Climbing / Bouldering

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#2 Example: 4x Climbing / Bouldering

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#3 Example: Weekend Warrior

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Of course, the specific weekdays are only a suggestion; you can (and probably will) have to juggle something and adapt the training program to your circumstances. 

If you cannot go climbing/bouldering 3x a week, then replace each missed session with a “climbing-specific training” – Down below, you will find 30 exercises.  

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30 exercises – Climbing / Bouldering Training

• Finger Strength
• Core / Body tension 
• Pull – Lock-Off Strength
• Stabilization / Antagonist Training

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1. Finger Strength Training 

1. Finger Strength Training – Maximum Strength

• The goal is to hang from an edge for 12 seconds. 
• The size of the hold must be such that 12 seconds will bring you close to failure (your maximum performance limit should be around 15 seconds).
• After the 12 seconds of hanging, take a precisely 3 min break (complete recovery is essential). 
• Repeat the whole thing 5 times, and you have completed a set. 
• Do 3-5 sets (5 min rest between sets) 

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2. Finger Strength Training – Power Endurance

Hangboard or door frame – There’s no better finger strength training for the home – Just Do IT!

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Check out my full article on Finger-Strength-Training:

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2.Body Tension / Core

Plank variations

Exercises that target the core and abs are always uncomfortable – This includes planks in all variations. Planks are one of the simplest and most effective exercises for more body tension. 

What’s important:

• The entire core is activated. 
• Straight back 
• Do not let your hips sag 
• Hold tension

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Climbers Plank 

A climbing-specific variation. 

1. Starting position Plank 
2. Bring your knee up sideways towards the outer elbow – hold briefly 
3. Bring your knee under the body towards the inner elbow – hold briefly
4. Return to the starting position – change leg. 

• Start with 10 reps and increase to 30.

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Upper body rotation

Additionally trains the muscles in the shoulder girdle.

• Slowly raise the arm and bring it up sideways until it points vertically upwards. 
• Gaze follows the arm.
• Hold up for 2 sec and switch arms.

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Giga Plank 

A great exercise – The Giga Plank trains the body tension both back and front. 

• Simultaneously lift the left leg and right arm
• Hold 5 seconds
• Lower and change

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The boat

This exercise originally comes from yoga – I have modified it slightly and made it more dynamic and climbing-specific.

Starting position is “the boat” – then bring elbow and knee together alternately.

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Sideplank 

Train your lateral abdominal muscles. You can perform the exercise statically (hold up) or dynamically (lift and lower the hips). 

• Lower and raise hips – hold at the top for 2 sec.
• The body forms a straight line – do not bend the hips. 

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Superman

Possible variation: Lift both legs and arms at the same time. 

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Knee Raises

To isolate the training of the abdominal muscles, do not let the legs sink too far. The further you lower the legs, the more the hip flexor muscles are activated and trained. 

Lower and raise – hold at the top for 5 seconds and repeat.

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Knee Rolls – knee to elbow

The range of motion is wider here, which means that the shoulder girdle and parts of the Latinismus are also activated. 

• Roll knees “up” to the elbows
• Don’t use momentum – be sure to execute static and with precision. 
• Lower slowly. 

Variation: Perform the exercise with legs extended. 

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Variation lateral

• Starting position: Hanging but not “sagging” (shoulders activated) 
• Bend knees and twist lower body sideways. 

Variation windshield wiper: execution with straight legs.

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Training with Gymnastic Rings or Sling Trainer

Mega Core 2000

• Starting position: Kneeling with arms stretched out in front – rings/slings approximately at the level of your belly button. 
• Slowly bend forward and hold the position for a second – the pelvis must not sag. Keep a straight back (otherwise, you will stress the lumbar vertebrae). 

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Reverse Crunches

A variation of the “knee lift exercise”. 

Starting position: feet in the loops – straight body.

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3. Pull & Lock-Off Strength

Prerequisite: door frame, pull-up bar, hangboard, or anything else you can use to pull yourself up from.

In addition to the classic pull-ups, a few more climbing/boulder-specific variations provide some variety. 

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Square dance 

Also called pull-up square. Since we don’t just pull straight up when climbing and bouldering, this exercise is more climbing-specific than regular pull-ups. The pulling muscles are loaded and trained in various positions. 

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Uneven pull-ups

Attach a sling or rope to the pull-up bar, hangboard, etc. Make a knot in the sling for better grip. 

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Pull-ups with extra weight 

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Explosive pull-ups

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Frenchies

Strengthen your blocking power – Frenchies are regular pull-ups but locked-off in 3 different positions – for 4 seconds each. 

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Typewriter

Similar to the above square dance, only here you stay on one line. The grip position is wider than with regular pull-ups.

Move from left to right and lock off at the end for 1-2 seconds. 

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One arm Lock-Off and release slowly

Pull up with both arms – release one hand and lock-off as long as possible. Then release down as slowly as possible (negative-load). 

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4. Stabilization & Antagonist Training

Here is a small selection of my absolute favorite exercises – You can find more Antagonist & Mobility exercises on “Antagonist Training -The 20 Best Exercises“.

1. Push-ups and Variations 

Push-ups are the BEST! The shoulder and chest muscles are trained. In addition to the usual execution, I present 3 variations.

Climbers Push-up

Much more demanding – besides the regular push-ups, these also work the abdominal muscles and hip flexors. 

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Push-up and raise on hand

Here the entire shoulder girdle and parts of the lateral abdominal muscles are also trained. 

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Push-up on rings/sling trainer

Due to the “unstable” position, those are significantly harder than ordinary push-ups. Additionally, train the otherwise rarely used muscles in the shoulder girdle.

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Handstand

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Stabilisation and Antagonist Training:

T Y I

One of my absolute favorite exercises – anyone who climbs a lot should incorporate this exercise into their Antagonist Training. It pulls the shoulder blades backward and straightens the upper body. Counteracts the climbing hunchback. 

• Keep arms straight
• Bring arms back as far as possible
• Move shoulder blades as close together as possible.
• Through the positioning of your legs, you can easily adjust the difficulty. 

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Shoulder blade pull-up

The arms remain extended – the upward movement comes solely from bringing the shoulder blades closer together. The extent of the movement is only a few centimeters and trains the rotator cuff in the shoulder girdle. 

These exercises counteract the “climbers back” – they stabilize or strengthen the muscles responsible for contracting the shoulder blades (straightening the upper body). 

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Forearm extensor

Thera Band 

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Wrist Curls

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Legs and Glutes

Strong leg muscles help when climbing and ensure to spare you from back pain. Especially the lower back does cause problems for many climbers. There can be many reasons, but one of the most common reasons is muscular imbalances. 

A weak gluteal or leg flexor musculature can lead to malpositions in the hips (posterior pelvic tilt). The following simple exercises help to strengthen the neglected muscles. 

Lunge backward

Pay attention to the angle in the front knee joint. Try to activate the backside of your legs (glutes and hamstrings). If you have dumbbells at home, you can add some extra weight. 

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One leg squat

Pay attention to the angle in the front knee joint – big lunge. Concentrate on activating the glutes and hamstrings. 

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Lateral bend

Super exercise that additionally improves hip mobility. Also, an ideal warm-up before bouldering / climbing.

Make sure to stay low – to keep the tension in the muscles. 

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Training Plans for Climbers

Circuit training

The following muscle groups are trained:

• Finger Strength 
• Core
• Back
• Pull and Lock-Off-Strength 

All exercises are described in detail above and can be combined as desired. 

Training plan #1

Total: approx. 30 minutes = 6 exercises & 5 Sets.
6x exercises: 30 seconds each – then 30 seconds rest.
2x finger strength: 12 sec maximum load (hangboard).

Training plan #2

Total: approx. 30 minutes = 6 exercises & 5 runs.
6x exercises: 30 seconds each – then 30 seconds rest.
2x finger strength: 12 sec maximum load (hangboard).

Training Plan | Stabilization – Antagonist Training #1

Training Plan | Stabilization – Antagonist Training #2

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