Beginners Climbing Training Routine for Home

• Posted on 7 June 2021
• By Ben
• Posted in circuit breaker, Climbing, outdoor life, training
• 0

Try this routine to start getting your body more used to this kind of training. You can make it at home or the nearest playground. There is no especial equipment needed and It will be useful when is time to come back to climbing at a proper wall. To keep and improve your level. 

Training Routine for Beginners

Try this routine to start getting your body more used to this kind of training. You can make it at home or the nearest playground. There is no especial equipment needed and It will be useful when is time to come back to climbing at a proper wall. To keep and improve your level. 

Do not push yourself too much, even if is a beginner routine. Maybe there are some exercises that you are not use to do. So don’t get frustrated if you feel is too hard for you. Keep training and little by little it would be better.

Focus on the form and not the speed for these exercises. If you cannot make the number of repetitions it says, its all right, focus on make it right. In control. Make the training and the routine adapt to your body and not the other way around. 

WARM UP

• 5 to 10 minutes jogging. From walking speed at first increasing speed. Remember keep always a pace that allows you to talk (not to fast)

• Dynamic Stretching:

Squats 10

Knee Pull Up.  6 each knee

Torso Twist 10

Finger Flickers: Hold your arms out in front of your body. Make a tight fist and squeeze hard for one second. Now flick your fingers, like you’re flicking water at someone, and spread your fingers as much as possible; hold for one second. Repeat this 12 times.

Wrist Rotations: Hold your arms held out in front of your body, and make a fist. Moving just your fists, rotate them around in circles: 12 circles to the left, 12 to the right.

Shoulder Rotations & Arm Circles: Roll both shoulders forward five times, then back five times while arms dangle down by your sides. Next, lift both arms and rotate the arms/shoulders five times forward and five times back, making sure to keep the motion as smooth and controlled as possible.

Neck: Stand with perfect posture and draw your chin into your neck five times. This is a very subtle movement that aligns vertebrae. Now, turn your head to the left and then slowly to the right. Look all the way up, and then all the way down. Finish by drawing your chin into your neck five more times. Repeat this whole sequence three times.

ROUTINE. Repeat 3 series.

Rest no more than 45 seconds between exercises. And 2 minutes between series.

Remember to focus on the form and not the speed for these exercises. If you cannot make the number of repetitions it says, its all right, make the training and the routine adapt to your body and not the other way.

Push Up 10 times

Tricer Dip 10 times

Diamond Push Up 4 times

Superman 10 times

Plank Up and Down 10 times

Reverse Crunch 10 times

Push Up and Rotate 5 times each side

Side Plank 20 seconds each side

High Knee Skips 30 each

Single leg Balance Touch 10 times each

Deep Squats 20 times

Calf Raises 15 times

COOL DOOWN

Full Arm Stretch: Stretch your fingers and forearms on the climbing wall by pressing your palm against the wall while standing, with fingers down. Try it with fingers up, too. 1 minute each.

Chest Stretch: Lie on your back, with a rolled-up blanket, block, or climbing helmet under you in the middle of your back. Let your arms fall to your sides to open your chest muscles. 1 Min.

Hip Stretch: From a seated position, extend one leg and then cross your other ankle over the extended leg’s knee; fold forward to stretch the hips. 1 Min each leg.

Quads: On your back, lie with your knees bent and your feet back toward your hips to stretch your quads. If this is too intense for you or if you feel pain in your knees, use a block or blanket under the back to decrease the intensity. Or, try doing the pose with one leg back at a time. 1 Min