Another 6 week plan

We haven't done an Alpine Fitness Test this time. Our focus has been mostly about increasing leg strenght, and just climbing more. We did find out some new weaknesses so we had to adjust our training plan! After the previous published set of training plans we did a lighter load for 6 weeks.

We're now ready to ramp back up, so here it goes!

Get yo' 🦍 on

The new plans focus on core and (lateral) stabilisation, combined with increased pull-up reps and weight. The last part is mostly to improve our explosive power when pulling.

Another addition is the mobility workout that we do during our hangboarding sessions. We found that the 2 minute rests between hanging is quite long to just sit around. We decided to do some light mobility work to fill the time.

If that's not enough workout for you, you can also follow the forearm conditioning plan. It's tremendous. Especially the finger curls will give serious pump within a few minutes if you use enough weight. You'll have to suffer a little to move that lactic threshold.

The downloads

Some of the exercises may sound cryptic, but that's because we don't know the proper names for some of them. Google them, if you can't find anything that makes sense, fill in another exercise as you see fit.

We're very sorry that you're thinking of doing this to yourself.

Feel free to use these as you like. As always: don't do them consecutive days. Rest is important. We hope it helps inspire some new exercises. Some of the exercises don't specify if and how much weight we use. That's on purpose — you have to figure out what works for you. As usual, all at your own risk.

Happy training friends 💖!

All posts

  1. 21 days of yoga

  2. Here's to staying strong

  3. Second COVID lockdown

  4. Another 6 week plan

  5. Footwork is afoot

  6. First time climbing with a trainer

  7. The 5C Pump Challenge

  8. The risk pyramid

  9. Ardennes Multipitch Course

  10. In defense of Black Diamond Circuit approach shoes

  11. Zlagboard Pro 2.0

  12. Mammut Gym Workhorse Classic rope

  13. Updated 6w plan

  14. Lead Climbing Course Done

  15. Beta spraying

  16. Second alpine fitness test

  17. Marking gear

  18. New grade FTW 💪💪💪

  19. That climbing shoe smell

  20. Training without climbing

  21. Problemsolver Triangle

  22. Ardennes ⛰ part deux

  23. Theragun, updated

  24. Lead climbing class

  25. A thought

  26. Petzl Spirit Express Quickdraws

  27. Petzl Connect Adjust

  28. First day back on the ropes

  29. Theragun

  30. Black Diamond Circuit approach shoes

  31. Climbing gyms are reopening!

  32. Ardennes

  33. New 6w training program

  34. Alpine fitness test

  35. A plyo box arrives

  36. The COVID Wall