EXTRA $50 OFF THREE MONTHS OR EXTRA $100 OFF ONE YEAR OF TRAINING GROUPS
This week only. Use code GROUPS50 or GROUPS100 in checkout. Explore training groups.
EXTRA $50 OFF THREE MONTHS OR EXTRA $100 OFF ONE YEAR OF TRAINING GROUPS
This week only. Use code GROUPS50 or GROUPS100 in checkout. Explore training groups.
TRAINING PLANS
Rock Climbing: Route Climbing Level 1
RPE-Based
Improve your route climbing skills with the first part of a three-part training plan.
Take the first step to climb harder routes.
Welcome to the twelve-week Level 1 route climbing training plan with Uphill Athlete. This plan will introduce you to physical training for route climbing, while also systematically improving your climbing technique and skills. It’s important to note that training, unlike exercise, is progressive, systematic, and generally simple to replicate. Understand that training’s benefits play out over months and years, not days and weeks, and never lose sight of the core training principle: quantifiable progression.
Over the course of twelve weeks you will climb a lot, and our goal is to help you do that climbing mindfully and with purpose, while also making you physically stronger through adaptation to the training stimuli. The format of this training plan is three weeks of progressive loading, followed by a one week taper in preparation for a specific trip, project, or further training. This will be repeated three times to complete the twelve week plan.
This plan is designed for climbers that are either new to climbing and training, low on time, or sport climbing in the 5.9-5.11a range. The Level 2 and Level 3 plans introduce more traditional, specific forms of climbing training, such as the finger and campus boards as well as much more climbing volume. These plans should only be attempted if the climber has years of experience to help their muscles and tendons adapt to a higher training load.
This plan is based on your RPE, or “Rate of Perceived Exertion,” where workout intensities are guided by how hard you are working based on your perception of effort (how hard the workout feels to you) rather than by heart rate.
Whether you use an RPE-based or heart rate-based training plan, we recommend that you use a chest-strap heart rate monitor and GPS watch to log all your training.
Plan details
- Ideal plan for beginner to intermediate climbers looking to increase their rope climbing skills.
- Written and tested by Steve House.
- Designed to increase climbing grades through systematic training.
- Buy it once. Own it forever. Unlimited updates.
- Workouts uploaded to your smartwatch or GPS device.*
- Email support and forum support.
- Easy-to-follow instructions.
- Rate of Perceived Exertion chart included.
*Apple Watch syncing is currently not supported for RPE plans.
To buy this plan, you will be taken to TrainingPeaks to complete your purchase.
All plans are delivered through TrainingPeaks, the most robust training tool available.
Built by Uphill athlete coaches with input from world-class climbers
Consistency and focus in the climbing gym will help you to see fast improvement in your climbing skills. Trying to stack workouts or make up for training if you have missed workouts can lead to injury, so stay consistent and patient.
This plan assumes basic knowledge of climbing and some experience in the gym (5.9 or higher).
After you have completed this plan, we offer Level 2 Route Climbing and Level 3 Route Climbing plans so that you can continue to improve your climbing skill set.
Access to a climbing gym is mandatory. You’ll also need climbing shoes, a chalk bag/brush, a logbook, and basic weights along with a yoga mat for strength and mobility sessions.
I really like structure. Sometimes I get lost in how to program for training, and the Uphill Athlete team has made the process really clear through the TrainingPeaks platform.
ROCK CLIMBING TRAINING PLANS