Our i-climb training programs come with either 5 bespoke training sessions in our Intermediate program or 5 in our beginners program. Alongside these we provide 5 detailed supplements covering how to warm up, strength & conditioning, stretching & flexibility, technique, shoulder stability and a training diary to help you record and monitor your training.
Below are two example i-climb training sessions and our downloadable warm-up guide which is included in the training programs.
i-climb Example session 1
Session 3: ARC Training (Aerobic Capacity Training)
Aim: Increase Aerobic Capacity and ability to climb for longer and to help promote recovery when climbing anaerobically.
Goal: Increase aerobic endurance
Warm Up: Due to the low level of this exercise only the first 4 routes are required as a warm up.
This session can be done on lead, top rope or auto-belay. The aim is to do 100-120 moves of climbing, followed by 5 minutes rest then repeated 4 times. The session should result in a gentle pump to the forearms, but you should always be at the point where you can continue climbing.
The best way to simulate this training is by up and down climbing a route, likely to be in the 5-6a+ range and repeat without resting 2-3 times. If possible vary the routes you are doing so you are getting good mileage in different moves and positions, if possible do this without touching the ground.
To purchase our off the shelf i-climb training programs please visit Onsight Coaching’s Shop.
i-climb Example session 2
Session 1: Bouldering Mileage
Aim: To improve base strength and technique.
Goal: Increase flash / onsight Grade and time to climb harder problems
Warm Up: The warm up should become a significant part of this session, with the 20-25 problems of the warm up as the first part of this session.
Aim to complete 40 – 50 problems in around 1.5 – 2 hours. At no point should you be getting pumped, as the session progresses and gets harder leave a minutes rest per move to recover. With all these problems you should be able to complete each within 4 attempts, if you can’t make progress in this time then move onto the next problem. You should climb these boulder problems on a wide variety of different angles, ideally 25% slabs, 25% vertical, 25% slightly overhanging, 25% very overhanging / roofs. Try and achieve the following volume in this session.
VB-V0 x 15 (easy warm up)
V1 x 15 (start with easy V1s and progress to harder V1s)
V2 x 10
V2-V3 x 10 (if aren’t able to climb V3, then add more V2s to the session)
i-climb Warm Up Guide
Please feel free to download our i-climb warm up guide which comes with all our training programs.