Have you managed to continue your training at home? With gyms closed for 5 weeks and home isolation taking its toll, you’re either actively working on your strength and conditioning or you have been watching Netflix and going for the occasional walk (no judgement here!). No matter what your approach, we have been thinking of you. While City Summit has been closed, we have been busy putting together a comprehensive Training Plan for you to use at home.
This is the training plan you need
The 4-Week Foundation Program is a combined general strength and finger strength program aimed at climbers up to and including those in the 24-25 (7a) or V3-5 grade range. You may be relatively new to climbing or a seasoned climber who is new to structured training. Either way this program is for you and has been developed to help you keep training and active during isolation. It’s simple, scalable and can continue to be used in the future any time you find yourself away from a wall or gym.
Work on your fingers and general strength with prescribed exercises
With so many people stuck at home there has been a lot of content shared online worldwide to help with training. Some of this content is fantastic, generalised information; some is highly specific and personalised to the author. Regardless, it can be difficult to decide which plan is right for you which is why we have developed the 4-Week Foundation Program to get you started.
Log your progress for feedback and progression
Our 4-Week program provides you with two finger workouts per week coupled with up to three additional days of general strength work. We have provided detailed descriptions of our suggested fingerboard protocol and 30 supplementary exercises, all of which can be tuned up or down in your workouts to find the correct volume and intensity for you. Descriptions and reasoning are provided where appropriate for those who like to understand the ‘why’ behind your training and not just the what. Each workout takes between 30-60 minutes including a short warm-up. We’ve also included a handy printable logbook page to track your progress!
Get started with minimal equipment or make your own
- Hangboard or Edge
- Pull-Up Bar, Gymnastic Rings, TRX or equivalent (instructions on how to build your own!)
- (light) Free Weights
- Pulley System
The program includes many hours of thought and process from our coaches Josh Damasco and Mike Borg Costanzi to create a simple, scalable and informative training plan. In case you don’t know these guys, Josh is a competition boulderer and sport climber from Perth, WA. He is a Senior Instructor and Supervisor at City Summit and has competed as part of the Australian Sport Climbing and Bouldering Teams. Mike is our General Manager and Head Coach at City Summit Rock Climbing Centre in Perth, as well as State Coach for Western Australia from 2018 to present. A seasoned trad, boulder and sport climber from Manchester, England. He is an ex-gymnast with over 30 year of climbing experience.
We hope that this document provides you with some stability or guidance in this difficult time and beyond and we look forward to hearing your thoughts and feedback. Until then, take care, stay healthy and keep fit!
We are offering you this 4 Week Training Plan with two options
Pay to Download – For a nominal fee you can download the 4 Week Training Plan to save on your phone or computer. You decide how much you want to pay for this product. Our suggested price is $25 but you can choose to pay what you feel it is worth or what you can afford at this time.
To get access to this great product with a downloadable file and we will email you a download link, just follow the steps to make a payment online.
View online for free – If money is tight or if you aren’t sure if this training plan is right for you, we still want you to be able to continue your training at home. We have included the option to take a look first before you purchase. Just enter your email address in the box below and you can view the 4 Week Training Plan on your phone or computer for free!. You can always return to download and make a contribution at any time.
To view this document online for free, all you need to do is enter your email. We promise to keep your email safe. By entering your email we can track who is accessing the free PDF and it will let us check in on your progress. Get the free online version.
As with any program, please consult your physician before following this program if you have any doubts, concerns or health issues. This program may not be appropriate for all individuals and therefore City Summit, the authors, and all other parties involved in the creation and distribution of this document are not responsible for any injuries or health conditions that may result from following the information contained within.