C4P STRENGTH 1.0, 12 week

Camp4 Human Performance

Coaches
Collin McGee, CSCS and Dr. Tyler Nelson

This is for:

The beginner rock climbing athlete looking for simple and effective total body and finger strength training plan to follow.

The advanced rock climbing athlete looking for a comprehensive training plan that is scalable to the intensity that meets your needs.

Comes with a C4P Strength Training Guide with over 3+ hours of video content! Please email c31mcgee@gmail.com when you purchase for access to the guide.

Start the plan whenever you like!

Each phase is 4 weeks long. Phase 1 + 2 introduce and progress the fundamentals of strength training for climbing

Phase 3 introduces finger endurance training and how to incrementally improve your climbing capacity in recoverable ways. It also include explosive and powerful exercises off the wall to train your body to become more explosive and compliments it with a "Powerful Climbing" day on the wall.

$175
Get C4P STRENGTH 1.0, 12 week
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#KeepItSimple
The secret to success is simplicity. Exercises that are easy to perform, easy to stay consistent with, and easy to get the appropriate intensity. No balancing acts. No party tricks. Just exercises that get you strong!
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Easy to Follow!
No more wondering when you should climb, how to integrate finger training, and filtering through countless podcast recommendations! The program is laid out day-to-day in the palm of your hand and teaches you how to be flexible with your busy life.
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This is for Everyone
There is no secret "advanced training method". There is only getting the exercise to fit you and your needs. This program teaches beginners how to start off with easy efforts and low intensity and allows the advanced athlete to ramp up their efforts appropriately.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year...your training is delivered right to the palm of your hand!
Equipment
Required
Climbing walls or training boards // Dumbbells, Barbells, Kettlebells, Pull-up Bar // Hangboard or Portable No-Hang Board // PSYCHE TO GET STRONGER
Recommended
Force Guage: Tindeq, ForceBoard, etc.
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Sample Week
Week 1 of 12-week program
Sunday
Off-Wall A

A

Climbing Warm-up.CS

1 x 15:00

B1

Standing Finger Recruitment - UnLevel Left Hand 3:10x5

2 x 5 @ 85 %

B2

Standing Finger Recruitment - UnLevel Right Hand 3:10x5

2 x 5 @ 85 %

C1

Front Plank 6 pt

2 x 5 @ 3

C2

Goblet Squat Heels Elevated

2 x 8

C3

DB Row.C4HP

2 x 8

D1

Standing Finger Recruitment - UnLevel Left Hand 3:10x5

2 x 5 @ 85 %

D2

Standing Finger Recruitment - UnLevel Right Hand 3:10x5

2 x 5 @ 85 %

E1

DB Bench.cm

2 x 8

E2

RFS SLDL

2 x 8

E3

Standing Wrist Flexion curls

2 x 8

Sunday
A: Intro + Assessment

A

How to use this App!

B

Climbing Warm-up.CS

1 x 15:00

C1

Overhead Handle Pull Test - Right Hand

C2

Overhead Handle Pull Test - Left Hand

D1

Overhead Finger Test - Left Hand

D2

Overhead Finger Test -Right Hand

E1

Standing Finger Test -Left Hand

E2

Standing Finger Test -Right Hand

Monday
Optional Extra Climb if Needed

A

Open Feet On-Wall Strength

Monday
A:On Wall A

A

Climbing Warm-up.CS

1 x 10:00

B

Open Feet On-Wall Strength

Monday
B:Mobility

A1

Hip CAR.AFC

2 x 5

A2

Standing Hip Flexion Lift Off

2 x 6

A3

Bear Sit PAILS/ADD O-ISOs

2 x 5 @ 5

B1

Shoulder CAR.AFC

2 x 5

B2

Elbow Supported Shoulder Rotation

2 x 5

B3

Sidelying Shoulder ABD Hovers, 5s

2 x 5

Wednesday
Off-Wall B

A

Climbing Warm-up.CS

1 x 15:00

B

No Hang UnLevel Block Lifts: 3:3x5

2 x 5 @ 85 %

C1

TrapBar Deadlift.cm

2 x 8

C2

Incline DB Bench Press.C4HP

2 x 8

C3

Lat Pulldown Machine.C4HP

2 x 8

D

No Hang UnLevel Block Lifts: 3:3x5

2 x 5 @ 85 %

E1

Knee Flexion Isometrics 90 degree: 3:5x5

2 x 5 @ 8

E2

TSSt Landmine Press

2 x 8

E3

Alternating DB Bicep Hammer Curls

2 x 8

Thursday
A:On-Wall B

A

Climbing Warm-up.CS

1 x 15:00

B

Progressive Boulder.Route Repeats

1 x 90:00

Thursday
B:Mobility

A1

Hip CAR.AFC

2 x 5

A2

Standing Hip Flexion Lift Off

2 x 6

A3

Bear Sit PAILS/ADD O-ISOs

2 x 5 @ 5

B1

Shoulder CAR.AFC

2 x 5

B2

Elbow Supported Shoulder Rotation

2 x 5

B3

Sidelying Shoulder ABD Hovers, 5s

2 x 5

Saturday
Optional Climbing Day 3

A

Climbing Warm-up.CS

1 x 15:00

B

Outside/Gym: Send Something New/Mastery

1 x 90:00

Coaches
More from Camp4 Human Performance
coach-avatar Collin McGee, CSCS

Camp 4 Performance Coach

coach-avatar Dr. Tyler Nelson

Owner of Camp 4 Human Performance

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Keep it Simple.

At Camp 4 Human Performance we believe in delivering the latest training information for climbers to keep them the healthiest and happiest they can be throughout the duration of their careers. Across all experience levels, learning how to adapt training, a

Get C4P STRENGTH 1.0, 12 week
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FAQs
Do I have to start right away?
No! You have LIFETIME ACESSS to this program upon purchase. So, invest now, and plug it when you are ready to commit!
Do I have access to a coach?
No, this is a Self-Guided course. "24-7" coaching comes with 1:1 plans or you may buy the Climb Stronger CUSTOM plan to get an additional consult from a coach to help you better individualize this program to your needs. However, please email us with any questions, typos, etc. about the program!
What if I am injured now or have a setback during the training period?
To be clear, THIS IS NOT A REHAB PROGRAM. If you believe you are hurt in any way, please reach out to Dr. Tyler Nelson for a consultation. If you have a setback during the program, immediately pause the program and contact your coach for further discussion.
Who is this program for?
This is for the beginner climber looking for simple, organized training to build strength, resiliency, and physical confidence. This program is also scalable to the intermediate/advance climber. All exercises can be easily progresses or regressed in intensity!
Release of Liability
This is a self-guided program without supervision of a coach. Exercise, climbing, and physical activity are potentially dangerous. By purchasing and conducting the training program, you confirm your ability to exercise and climb and you release C4HP and its coaches of any liability towards injury.
C4P STRENGTH 1.0, 12 week
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