TA Climbing | At Home Workout Resources

  • WORKOUT RESOURCES:

    Injury Prevention Slides:

    • Work on your hips, balance and alignment through stretching and warm-ups
    • Some of the examples can be found here.

     

    Cardio:

    • Recommend one day for a short run (varying from 2 to 4 miles) performing interval training. Suggest push yourselves for a mile and jog for the next mile and so on.
    • Endurance long run/jog for about 6 to 8 miles at a pace of 10-14 mins/mile.

     

    Yoga:

     

    Legs:

    Referred from Uphill Athelete’s Training Peaks. Using that same resistance or assistance do 10 reps of each exercise and rest 60″ as you move to the next exercise in the order listed above. Use enough resistance or assistance so that you can just barely manage 12 reps of each of the prescribed exercises:

    • Box Step Up, Step Down,
    • Split Squat,
    • Dip without reaching failure.

     

    This video can help with the Box Steps:
    https://www.uphillathlete.com/strength-demo-box-step-up-and-heel-touch/

    • Stairs (25-35 floors; If you can 50 lbs or more in your backpack while working out on stairs)
      • Skip a step going up the stair
      • Step on all while coming down.

     

    Core:

    Referred from Uphill Athelete’s Training Peaks. Use enough resistance (weight vests work well or hold a weight if needed) such that you can just manage 6-8 reps or an isometric hold of 6-10 seconds.

     

    This video can help with the core routine exercises:
    https://www.uphillathlete.com/how-to-do-core/

     

    Routine:

    Week 1-2: Do 2x through Core and General circuit. 2x Yoga for 30 mins and 2x Run
    Week 3-4: 3x through and add weight where possible in order to keep 10 reps. 2x Yoga for 30 mins and 2x Run
    Week 5-14: Muscular Endurance Workout

     

    Other Resources:

  • Next Meeting – Preview of workouts

    Gear Needed: Yoga Mat, training clothes, bottle of water, chair, weights (dumbbells or weighted-backpack optional)

      • Yoga – 20 mins
      • 5-min plank workout
          • Pikes in normal plank position for 45 seconds
          • Rest on knees in plank position for 10 seconds
          • Old-school plank position for 60 seconds (on knees; okay)
          • Rest for 10 seconds
          • Rainbows in plank position for 45 seconds
          • Rest for 10 seconds
          • Old-school plank position for 45 seconds (on knees; okay)
          • Rest for 10 seconds
          • 3-legged plank (driving knees to opp elbow… version)
          • Rest for 10 seconds
      • Recover for 2 more mins
      • Mountain legs
          • Lunges (2 sets of 30 each leg)
          • Step-up lunges (2 sets of 30 each leg)
          • Goblet Squats (2 sets of 10 each leg)
          • Mountain Climbers for 2 mins
      • Recover for 5 mins