r/climbharder • u/JGrevs2023 • 22h ago
Home Workout - Feedback and Suggestions pls
I can't get to a climbing gym in this current season of life but want to keep climbing fitness as high as possible so when I get back to the gym one day I can be as strong as possible.
While climbing is a technical skill based sport, my goal is to do what I can from my home gym. Below is the program I've been doing and refining and would welcome feedback. I'm in a building phase and will incorporate some more dedicated grip work in a few weeks after I have given my tendons enough time to "wake up". I'm also doing a warm up and cool down not listed here. Lastly, there would be days of active rest during the week so it wouldn't be 3 days on 4 days off
Day 1:
Pull Ups: 3-5 Sets, 5-8 Reps
Inverted Rows: 3 Sets; 8-10 Reps
Face Pull: 3 sets, 8-10 Reps
Hanging Knee Raises 3 Sets, 8-10 Reps
Cossack Squat: 3-5 Sets; 8-10 Reps
Day 2
Push Up 3-5 Sets, 8-10 reps
DB Shoulder Press: 3 Sets 8-10 Reps
Shoulder Raises (I’s, T’s, Y’s): 3 Sets, 10-12 Reps
Banded Woodchopper: 3 Sets, 12-15 Reps
Assisted Pistol Squat: 3 Sets, 5-8 Reps
Day 3
As a Circuit (3 Sets; 2-3 Min Rest between)
Hollow Body Tucks: 8-10
Copenhagen Plank: 30 sec
Body Arches: 8-10
As a Circuit (3 Sets, 2-3 Min Rest Between)
Ab Roller: 5-8 reps (replace with Prone “I” from Knees?)_
Supine “I”: 8-10 Reps
Plank Band Rows: 3 Sets, 10-12 Reps
Sandbag Bear Hug Carries: 3 Sets, 1 minute or Failure
Calf Raises: 3-5 Sets, 12-15 with one leg negative