C4P STRENGTH 1.0

Camp4 Human Performance

Coaches

Collin McGee, CSCS and Dr. Tyler Nelson

USE CODE: C4PSTRENGTH at checkout for $50 off! Ends Jan. 2

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 strength block that is scalable to the intensity you are looking for.
Comes with a C4P Strength Training Guide with over 3+ hours of video content!
Start the plan whenever you like!

$149

Get C4P STRENGTH 1.0

#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!

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.

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

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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.

Sample Week

Week 1 of 9-week program

Sunday

Off-Wall A

Climbing Warm-up.CS

1 x 15:00

Standing Finger Recruitment - UnLevel Left Hand 3:10x5

2 x 5 @ 85 %

Standing Finger Recruitment - UnLevel Right Hand 3:10x5

2 x 5 @ 85 %

Front Plank 6 pt

2 x 5 @ 3

Goblet Squat Heels Elevated

2 x 8

DB Row.C4HP

2 x 8

Standing Finger Recruitment - UnLevel Left Hand 3:10x5

2 x 5 @ 85 %

Standing Finger Recruitment - UnLevel Right Hand 3:10x5

2 x 5 @ 85 %

DB Bench.cm

2 x 8

RFS SLDL

2 x 8

Standing Wrist Flexion curls

2 x 8

Sunday

A: Intro + Assessment

How to use this App!

Climbing Warm-up.CS

1 x 15:00

Overhead Handle Pull Test - Right Hand

Overhead Handle Pull Test - Left Hand

Overhead Finger Test - Left Hand

Overhead Finger Test -Right Hand

Standing Finger Test -Left Hand

Standing Finger Test -Right Hand

Monday

Optional Extra Climb if Needed

Open Feet On-Wall Strength

Monday

A:On Wall A

Climbing Warm-up.CS

1 x 10:00

Open Feet On-Wall Strength

Monday

B:Mobility

Hip CAR.AFC

2 x 5

Standing Hip Flexion Lift Off

2 x 6

Bear Sit PAILS/ADD O-ISOs

2 x 5 @ 5

Shoulder CAR.AFC

2 x 5

Elbow Supported Shoulder Rotation

2 x 5

Sidelying Shoulder ABD Hovers, 5s

2 x 5

Wednesday

Off-Wall B

Climbing Warm-up.CS

1 x 15:00

No Hang UnLevel Block Lifts: 3:3x5

2 x 5 @ 85 %

TrapBar Deadlift.cm

2 x 8

Incline DB Bench Press.C4HP

2 x 8

Lat Pulldown Machine.C4HP

2 x 8

No Hang UnLevel Block Lifts: 3:3x5

2 x 5 @ 85 %

Knee Flexion Isometrics 90 degree: 3:5x5

2 x 5 @ 8

TSSt Landmine Press

2 x 8

Alternating DB Bicep Hammer Curls

2 x 8

Thursday

A:On-Wall B

Climbing Warm-up.CS

1 x 15:00

Progressive Boulder.Route Repeats

1 x 90:00

Thursday

B:Mobility

Hip CAR.AFC

2 x 5

Standing Hip Flexion Lift Off

2 x 6

Bear Sit PAILS/ADD O-ISOs

2 x 5 @ 5

Shoulder CAR.AFC

2 x 5

Elbow Supported Shoulder Rotation

2 x 5

Sidelying Shoulder ABD Hovers, 5s

2 x 5

Saturday

Optional Climbing Day 3

Climbing Warm-up.CS

1 x 15:00

Outside/Gym: Send Something New/Mastery

1 x 90:00

Coaches

More from Camp4 Human Performance

Collin McGee, CSCS

Camp 4 Performance Coach

Dr. Tyler Nelson

Owner of Camp 4 Human Performance

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

FAQs

Do I have to start right away?

No! You get a 1-year access 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 Climb Stronger 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.

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C4P STRENGTH 1.0

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