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Neely Quinn interviews pro rock climbers, climbing trainers, and other insightful members of the climbing community about how we can get a little better at rock climbing. Subjects include how to train for certain aspects of the sport, how to rehab injuries, the best diet for climbing, and personal stories about climbing.

Jun 23, 2016

Efficient Home Training for Climbing

This week, in our ninth mini episode of Ask Kris, we talked about how you can train at home efficiently, no matter what equipment you have to work with. We go through a few scenarios, ranging from a guy Kris worked with who had only a few basic pieces of equipment, all the way up to someone who has a home wall, weights, and other equipment at home. 

He also gives you a few workouts you can do at home. 

More Details about The Talk

  • How to train with only rings and a few weights
  • How to train with a home wall
  • The optimal home set-up
  • Several workouts you can do at home

Freebie Home Workout

This is a circuit workout, so do all of the exercises below without rest, then rest as suggested below, then repeat. Regarding this workout, Kris told me, "My client in Europe did it this morning and said it's the hardest workout he's ever done," so, uh, have fun with this...

Home Wall: laps - 10 minutes without touching the ground (Jug holds for shake outs and rest every 2 or 3 minutes)

Push Jerk (Video): 40-90 lbs (depending on ability), 20 reps

Toes To Bar (Video): 20 reps

Hang Board Pull Ups : 10 reps on edge (size depends on ability)

Farmers Walk (Video(with kettle bells or dumbbells) : 1 minute with 50-100% of bodyweight total. Take quick breaks if absolutely necessary.

Rest: 3-5 minutes Sets: 4-6


Want Help With Your Training?

If you want 3 complete workouts every week to get you stronger and help you stay injury free, check out our most popular training programs written by Kris Peters.

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  • Link to the TrainingBeta Podcast on iTunes is HERE.
  • Please give the podcast an honest review on iTunes here to help the show reach more curious climbers around the world ;)