Matt Robinson Coaching and Programming

Coach
Matt Robinson

This is a 12 week program specifically for climbers.
It consists of gymnastics progressions (that carry over to your climbing), accessory (complimentary strength) exercises aimed at balancing out the demands of climbing on the shoulders.

The goal of this program is improving core strength, bullet proofing shoulders, elbows and wrists and improving flexibility (strength in range) for climbing. 

It is broken down into four 3 week cycles each building on the last. 
There are 2 gym sessions per week and an additional flexibility session each week as well. 

By the end of the 12 weeks you will be stronger, more flexible and be climbing harder. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

'Off The Wall' Program instructions

Monday
Week 1 Day 2

Warm Up 1

A

2min Pulse raiser = Row, bike, run skip. 2-3 Rounds of 20 x Prone shoulder taps 10 x Scap Pull ups 10 x Supinated Banded pull apart

B1

Chin over bar hold

3 x 45

B2

Ring Support Hold

3 x 45

B3

Hollow Body Rock

3 x 30

C1

Gymnastic Push Up

3 x 15

C2

DB Side Bends

3 x 10

C3

Lat pull over

3 x 10

D1

Powell raise

3 x 10

D2

cuban rotation elbow on knee

3 x 10

D3

Reverse Wrist Curl

3 x 20

Tuesday
Week 1 Day 3

Conditioning

A

Wrist Series

This is a routine we are going to do regularly to bullet proof and strengthen wrists - Ideally do this at least 2-3 times a week. Before or after climbing is a good time to do this Follow the wrist stretch video to start then: 3 Rounds of: 10 x Wrist rocks 10 x Wrist walks 10 x First knuckle push ups

Wednesday
Week 1 Day 4

Warm up

A

2min pulse raiser - Row or Bike: 2-3 Rounds: 20 x Swivel hips 10 x Groiners 10 x Roll over toe touch 10 x Lunges

B1

long stance split squat

3 x 10

B2

Side to side squats explained

3 x 10

C1

Jefferson Curl

3 x 5

C2

Heel floating hinge

3 x 10

C3

V Up

3 x 15

D1

L Sit Hold variation

3 x 30

D2

Landmine Row

3 x 10

Friday
Week 1 Day 6

A1

Sleeper stretch

1 x 90

A2

Elevated cat stretch

1 x 90

A3

Seated shoulder extension

1 x 90

A4

Prone pec stretch

1 x 90

B1

Hip IR stretch

1 x 90

B2

Couch Stretch

B3

Bent Knee Hamstring Stretch

1 x 90

C1

Long lunge ISO hold

2 x 60

C2

Middle Split ISO

2 x 60

'Off The Wall' 12 weeks