Page 34 - 2006 AMA Summer

Notes 1. 2. 3.
4
5
Ser
All reps on equal time of recovery.
W arm up by continuous wall traversing
Swim as much as possible after climbing session
SixWeekClimbingTrainingProgramme
(a) (b)
1 Mon
2 Tue 3 Wed
4 Thu 5 Fri
6 Sat 7 Sun
Ser Day
(a) (b) 1 Mon
2 Tue 3 Wed
4 Thu 5 Fri
6 Sat 7 Sun
Ser Day
(a) (b) 1 Mon
2 Tue 3 Wed
4 Thur 5 Fri 6 Sat
7 Sun
WEEK 3
10 min warm up
3x5minutesat
3x3minutesat
10 minute warm
Swim or 3 x 10 minute at level 1 climbs Roller warm up or wall session
10 minute warm up
3x5 minutes at level 1
3x5 minutesatlevel2
5 minute warm down
Swim or 2 x 10 minutes at level 1
on wall or roller
10 minute warm up
3 x 5 minutes at level 1on wall or roller 5 minute warm down
Swim or 2x10 minutes at level 1
on wall or roller
10 minute warm up
Pyramid level 1234321 at 2-3 minutes
Warm down
Cragging easy climbs level 1 or 2 or climbing wall
Rest
WEEK 4
Training
© 10 min warm up
3x5 minutesatlevel2
3x3 minutesatlevel3
10 minute warm down
Swim or 3 x 10 minute at level 1 climbs Roller warm up or wall session
10 min warm up
3x5 minutesatlevel2
3x3 minutesatlevel3
10 minute warm down
Swim or 3 x 10 minute at level 1 climbs 10 minutes warm up
Speed climb 6-8 at level 2 for 2 minutes on fan
Cragging easy climbs level 1 or 2 or climbing wall
Rest
Levels 1 2.
3
Day
Ser Day
(a) (b) 1 Mon
2 Tue 3 Wed
4 Thu 5 Fri
6 Sat 7 Sun
Ser Day
(a) (b) 1 Mon
2 Tue 3 Wed
4 Thu 5 Fri
Training
32 ARMY MOUNTAINEER
Easy climbing but stay on wall One below level 3 climb
One below level 4 climb
Your hardest on sight climb
WEEK 1
Training
(c) 10 minute warm up
3x5 minutes at level 1
3x5 minutesatlevel2
5 minute warm down
Swim or 2 x 10 minutes at level 1
on wall or roller climb
10 minute warm up
3 x 5 minutes at level 1on wall or roller 5 minute warm down
Swim or 2x10 minutes at level 1
on wall or roller
10 minute warm up
Pyramid level 1234321 at 2-3 minutes Warm down
Cragging easy climbs level 1 or 2 or climbing wall
Rest
4
Do finger pyramid exercises on a fingerboard e.g. 50 reps then pyramid 10-20-30-40-50 x 3 sets a day.
Training
©
level 2 level 3 down
10 min warm up
3x5minutesat
3x3minutesat
10 minute warm
Swim or 3 x 10 minute at level 1 climbs 10 minutes warm up
level 2 level 3 down
Speed climb 6-8 at level 2 for 2 minutes
on fan
Cragging easy climbs level 1 or 2 or 6 climbing wall
Rest 7
WEEK 5
Training Ser
(c)
15 minute warm up 1
3x3 minutesatlevel1
3x5 minutesatlevel3
Swim or 2 x level 2 for 10 minutes 2 15 minute warm up
6 x 2min at level 4 fan
Easy swim or as per Tue at level 1
As for Wed on roller climber
Craging easy climbs level 1 or 2 or
climbing wall
Rest
Sat Sun
(a) (b) Mon
Tue 3 Wed
4 Thur 5 Fri 6 Sat
7 Sun
WEEK 2
WEEK 6
Day Training
(c) 15 minute warm up
3x3minutesatlevel1 3x5minutesatlevel3
Swim or 2 x level 2 for 10 minutes 15 minute warm up
6 x 2min at level 4 fan
Easy swim or as per Tue at level 1 As for Wed on roller climber Craging easy climbs level 1 or 2 or climbinq wall
Rest