Matt Robinson Coaching and Programming
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.
3 sessions per week
Must use App app to view and log training
Program Training
A
'Off The Wall' Program instructions
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
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
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
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
