8 Week Beginner Climb Strength
Top End Health Project
A Research-Backed Starter Strength & Conditioning Program For Those Wanting To Improve Their Grip Strength Whilst Concurrently Improving Their Everyday Performance.
Proven, science-backed program supported by real-world data Developed by a Physiotherapist Specialising in Climbing Injuries & Whole-Body Performance Improve Your Grip Strength Without Damaging Your Tendons Or Risking Injury Exercises to Target Your Fingers, Elbows, Shoulders, Lower Back, Legs & Core Aim is to build you into a well-rounded outdoor athlete (not just for climbing!) Injury Prehabilitation Exercises Built-In
This program is for you if you are: An adult 18+ with no prior structured climbing or strength training background An outdoor athletes wanting to add upper-body pulling strength & grip capacity whilst still enhancing their performance in other areas of their body A general fitness enthusiasts wanting mobility, resilience and whole-body function
Who this is NOT for: People with current finger injuries & joint pain Advanced Climbers already hangboarding >2x/wk
Please visit the below website to find out more about the program: https://www.topendhealthprject.com/the-wall
Prep
A
Gym Warm Up 1
1. 3 Way Hip Flow x 3/side 2. Downward Dog Lunge Rotation x 3/side 3. Thoracic Bridge x 3/side w 3s/hold 4. Hanging Knee Raises x 8 reps in least time
B
Scapular Pull-Up
3 x 6
C
Ring Rows
3 x 8
D
Dead Hang
4 x 10 @ 40 %
E
Band Pull-Apart
3 x 10
F
Incline DB Bench Press
3 x 6
G
Banded Posterior Hip Mobilization
4 x 0:30
A
Finger Warm Up
1 x 5:00
B
Stick/Band Finger Curls
2 x 15
C
Dead Hang
5 x 7
A
Full Body Strength & Mobility Warm-Up
1 x 10:00
Prep
A
Gym Warm Up 1
1. 3 Way Hip Flow x 3/side 2. Downward Dog Lunge Rotation x 3/side 3. Thoracic Bridge x 3/side w 3s/hold 4. Hanging Knee Raises x 8 reps in least time possible
B
Hand Supported Split Squats
3 x 6
C
Glute Bridge Hamstring Walkout
3 x 5
D
Banded Anterior hip mobilization
1 x 2:00
E
Hanging Knee Raise
3 x 6
F
Ankle Stability with Kettlebell RTW
2 x 1:00
G
Loop Band External Rotations
2 x 12
H
Farmers carry
3 x 10
A
Finger Warm Up
1 x 5:00
B
Dead Hang
6 x 0:15
A
Run
1 x 20:00
