6 Week Climbing Training Camp

Whether you're serious about your climbing or you're just looking to climb hard and have fun, this is for you!
Increase your fitness and climbing level in just 6 weeks - for all climbers and mountain athletes - catered to your discipline - Alpine | Trad | Sport | Bouldering
Climb harder than you ever have before through the application of modern training methodologies.
Coaches with thousands of hours of climbing coaching experience! This is a great opportunity to be coached by the best.
You'll learn: how to train yourself, tactical approaches to send your projects, recovery techniques, injury prevention, and more. This will be serious stuff, come prepared to learn a ton and try hard!
Training starts May 16th and classes run from 6:45pm-7:30/8pm on Tuesdays and Thursdays for 6 weeks, ending June 22nd. As an added bonus, climbing training members can also take yoga from 6:30-7:30pm on Wednesdays.
Signup now! 18 sessions for just $199! ($11.05/session, 12 climbing + 6 yoga)
Training at Mountain Strong: 1805 E. 58th Ave, Unit M, Denver, CO 80216
Email info@mountainstrongdenver.com with any questions

Example workouts from our program: (weights and difficulty are easily modified for each individual athlete around their strength & ability)

Day 1 - Strength Training

Warm Up: Overhead foam roll on wall: 30-45 seconds, Subscap trigger point: 30-45 seconds (add arm slides and body rocks), Bear Rolls: 2-3 sets x 10/side, Climb 8 rounds of 25 moves or 4 rounds of hangboarding :06 on/ :04 off for :60 sec

Strength Component: -4 rounds of: 12 (6x per arm) Single Arm Tempo Row (slow down-fast up, use a dumbbell or kettlebell) + 12 Bulgarian Split Squats with weight (stay light here!) -4 rounds of: 10 Deadlifts w/ a 30 sec hold, using your bodyweight + 8 Weighted Sit-ups (weight plate behind head)

Recovery- Rehab: Double ball trigger point: 6-8 at each spot along spine, Prone arm lifts: 2-3 times through, ER with step away: 2-3 sets x 10-12/side, ER with forward press: 2-3 sets x 10-12/side, Side-lying KB rotation: 2-3 sets x 12-15 rotations/side

Day 2 - Climbing Skill and Technique

Warm Up: 10 min of climbing easy moves, 10 pass throughs, 10 strict press, 5-10 scap pullups, 5-10 scap pushups, 10 wall squats 5 pass throughs, 5 strict press + 5 push press, 5-10 pullups, 5-10 pushups, 5 single arm circles each direction each arm, 10 air squats, 10 lunges (5 each leg) Stretch out your forearms and get them ready to work.

Skill: 20 min practicing quiet feet and deliberate foot work. Climb an easy boulder or route as quickly as you can without making any noise. Each time you make noise, restart.

Discuss and teach: red-point climbing tactics & how to send a project.

Climbing: Create a hard project climb in which each move is doable but you are unable to link. Make the boulder 5-7 moves long. Once you have the moves memorized, give the boulder one effort every 3 min for 15 min - focusing on maximum try hard and climbing until you "fall" aka - don't let go!

Hangboard: First: Find maximum hang time on 1 pad edge (aiming for about :30-:60 sec). Then: Complete 10 hangs at 50% of your predetermined max hang time while wearing a weight vest, adding weight each round. Example: Max hang time 34 seconds, each round would be 17 sec adding 10# of weight each round starting from zero.

Recovery: stretch + 5 min ice tub forearms

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Train hard with and meet more like-minded climbers
The program is designed to rest after climbing on weekends, train hard in the middle of the week, and rest going into another climbing weekend
Learn how to train yourself, injury prevention, recovery methods, weightlifting, and tactical approaches to sending your projects. This training camp is for athletes with some sort of training experience already, not for first-time climbers looking to learn the basics of climbing
Make every session valuable, don't worry about what you need to be doing, we'll guide you through each workout
Workouts are every Tuesday & Thursday from 6:30-7:30/8pm, June 14th to July 21st. 18 sessions for just $199 (12 climbing + 6 yoga). Yoga is Wednesday nights at 6:30pm.