Ice & Mixed Climbing Strength

Ice Climbing

Ice & Mixed Climbing Strength

All Levels

8 weeks

Heart Rate (HR) based

Build your strength for epic mountain days.

This plan is ideal for beginner through advanced-intermediate climbers preparing for the winter climbing season. Climbers looking to start leading grade 4 and harder ice will realize a big boost in confidence that comes with increased ice-climbing-specific strength, especially in the forearms, shoulders, and calves.

This is a strength-focused eight-week program and assumes that the climber has some basic fitness, including the ability to hang from two ice tools for a minimum of 10 seconds and complete 0-3 unassisted pull-ups on ice tools. You will need a selection of gym equipment and a pair of ice tools. This program involves 2-3 gym-based strength workouts per week and assumes that you will climb at an indoor rock climbing facility or be climbing outdoors a minimum of once per week.

This training plan requires you use a chest-strap heart rate monitor and GPS watch to log all your training.

Prepare for your best ice season.

This program involves 2-3 gym-based strength workouts per week and assumes that you will climb at an indoor rock climbing facility or be climbing outdoors a minimum of once per week.

Increased confidence on ice and mixed routes.
General to specific climbing strength progression.
Guidance on how to make the most out of long climbing training days.
Workouts uploaded to your smartwatch or GPS device.*
Email and chat support.
Buy it once. Own it forever. Unlimited updates.

*Apple Watch syncing is currently supported for HR plans only.

If you would like to use this plan with an Apple Watch, purchase the HR version here.

Reach new heights and confidence in your climbing abilities.

Questions?

How can I get the most out of this training plan?

Rest when you are tired. If you miss one workout in a week, do not try to make it up, simply move on. If you miss more than two workouts in any one week then repeat that week. Do not combine this program with other strength training of any kind. This is meant to be a stand-alone strength program and adding other strength work, even lower body, may have a significant negative impact on your recovery and will therefore reduce the efficacy of this training.

What should I do prior to starting this plan?

Make sure you are healthy and ready to start a strength-intensive plan. Prepare your tools for tool hangs and make sure you have access to a climbing gym or outside area.

What should I do after I complete this plan?

This plan is easily repeatable for future ice seasons. If your climbing has progressed significantly and this plan begins to feel too easy, consider our advanced ice and mixed climbing plan.

Don't believe us?

It is simple and has a low barrier for entry. All you need is a gym membership, tools, a bench and pull-up bar. Simplicity is the key to brilliance.

Ready to get started?

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