exercises

overhead press

    • Start with bench in a 90 degree position. Feet planted strongly on the floor.

    • Bring the dumbells into position. Raise them above the head palms facing forward. Make sure the whole movement is controlled.

    • perform 4-6 good reps, leaving at least 1 rep left in the tank.

    • Watch for uneven speed of each arm.

    • Don’t move to quickly, pause at the top of each set.

    • arms should be a little forward of the body so the shoulder blades are not compressed in the back.

weighted pull-ups

  • Using a weight belt hang from a bar, then pull your body up until your chin is over the bar.

    Start with your arms straight, pull up, and then lower yourself back down in a controlled manner, never shock-loading your arms.

    This exercise works your back, shoulders, and arms.

  • Start with a very light weight 8-10 lbs and only add weight if you can comfortably do 10-12 pull-ups in a row.

    • make sure all reps are controlled, do not go until failure.

    • Always get chin all the way over the bar.

    • Do not kip (kick your legs) to complete your reps.

goblet squats

  • Stand with your feet slightly wider than hip-distance apart, your toes angled slightly outward.

    Hold a kettlebell or dumbbell with both hands at chest height.

    Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase.

    Hips should go to the height of the knees or below with each rep.

    Complete 6-12 reps

  • Keep the kettlebell close to your body during the movement.

    Make sure to keep with evenly distributed across your feet.

single arm ring rows

  • Can be done as single arm or with both arms depending on strength.

    Start with the ring at about waist height. You can raise the ring to make it a bit easier.

    Stand with the ring and lean backward. The further away from the ring you stand the easier this movement will be.

    Plant your feet wider than hips width. Make sure your body is strong and your core is engaged.

    Pull the ring to your ribs keeping your chest open.

    perform 4-8 reps on each side

  • Don’t let your hips sag or twist throughout this movement.

    Make sure to control the decent as well.

  • If one arm is too difficult start with two arms and do more reps.

    One arm can be made easier by raising the height of the ring.

    To make this exercise more difficult you can elevate your feet.

push ups

  • Start in a prone position with hands placed shoulder-width apart and toes on the ground. Keep your body in a straight line, then push your body up and down by straightening and bending your arms. Maintain a straight posture throughout the exercise to target the chest, shoulders, and triceps effectively.

  • Push ups are exceptionally hard for young climbers so really focus on form, elevate hands if form is failing at any point. Keep elbows close to body and stay controlled throughout the whole movement, Make sure their lower body is staying in a strong plank position throughout.

dips

  • Dips are a workout where you lower and raise your body using your arms.

    Lift your body, lower by bending your elbows, then push back up. This targets your triceps, chest, and shoulders.

    These can be done by placing your hands on a bench behind you, on parallel bars, or rings.

  • Focus on doing these in a really controlled manner and making sure you feel good tricep engagement

  • You can do dips on a bench with arms positioned behind you and your feet straight in front on the floor.

    You can use a dip bar or dip machine that can assist by taking off weight.

    Ring dips are one of the most difficult progressions.

workouts 

Workout 1

Weighted pull-ups 5x5 

  • Start with a very lightweight 8-10lbs and only add weight if athlete can comfortably do 10-12 pull-ups in a row 

Seated dumbbell overhead press 

  • Start with lightweight(15lbs), focus on making sure the path of movement is correct and that each arm is even, etc

Pistol squats 

3-5 each leg, 4 sets total

- make sure that the athlete is controlled on each rep and does not use momentum to complete reps. Athletes can use a wall to stabilize if these are initially hard for them.

Workout 2

Single-arm inverted ring rows 

  • 4-6 each side 

  • Adjust the height of the ring if too hard, higher is much easier 

Dips 3x5

  • focus on doing these in a really controlled manner and making sure they feel good tricep engagement.

  • Remember these can be done with feet on the ground and hands on a bench behind the body.

  • Ring dips are the most difficult progression.

Push-ups 

- 4 sets of 7-10 reps 

Push-ups are exceptionally hard for young climbers so really focus on form, elevate hands if form is failing at any point. Keep elbows close to body and stay controlled throughout the whole movement, Make sure the lower body is staying in a strong plank position throughout. 

Workout 3

Toes to bar/ knees to chest on bar

  • 3-10 reps depending on which exercise. knees to chest athletes should be doing more 

  • Athletes should not use momentum on these reps and should always control the decent.

  • for toes to bar keep the legs as straight as possible.

Archer Push-ups

  • perform 6-10 reps and 3 sets

  • Similar to a regular push-up, but at the top of each repetition you should extend one arm out to the side at a time. As you extend an arm out to the side the rest of the body stays in a perfect top-of-plank position.

Goblet Squats

  • 4 sets of 7-10 reps 

  • holding 10-25lb weight

  • weight should be manageable at all reps and all sets. If

Workout 4

Max pull-ups

  • maximum pull-ups that can be done in one set without coming off the bar

  • 3 sets

  • rest 3-5 minutes between sets

  • focus on form throughout staying engaged and not dropping too quickly from the top of the pull up

Lateral Arm raises

  • start with a lightweight (5-10 lbs)

  • 4-6 reps on each arm 4 sets total

  • extending the arms out to the side with a slight bend of the elbows

  • hold at the top of each rep

Single Leg off box squat

3-5 each leg, 4 sets total

if 5 is easy on both legs start adding a bit of weight by holding a dumbell or kettlebell in your hands

- use a box for these stepping with one leg lowering to the floor on each rep. The leg does not touch the floor.