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Training Plan
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sep 7~1h28m
Bloc Rehab | Scapular Control & Shoulder Stability
45m
Rehab | Nosok
35m
Stretching after climbing
15m
Rest day
Planned
Sep 8~3h41m
Warm up | Bouldering
15m
Bloc SPE | PL Half crimp 20mm
20m
CP - ARC | Bouldering
60m
PE | Moonboard
55m
Prehab | Integrated climbing chain
35m
Rehab | Nosok
35m
Stretching after climbing
15m
Sep 9~2h35m
Warm up | Bouldering
15m
Bloc SPE | ALA Slopers 45° 10s
15m
AE climbing | Lead
75m
Bloc SPE | HT Finger curls (1 set)
15m
Prehab | Wrist / TFCC
30m
Stretching after climbing
15m
Sep 10
Rest day
Planned
Sep 11~3h40m
Warm up | Bouldering
15m
Bloc SPE | ALA 15mm half crimp (10s/5 sets)
25m
Projecting | Lead Climbing
105m
Flash | Lead Climbing x7
30m
Bloc GPE | Upper Body
40m
Stretching after climbing
15m
Sep 12~3h28m
Warm up | Bouldering
15m
Bloc SPE | Ala Pinch 40mm
20m
AE climbing | Lead
75m
Bloc SPE | HT Finger curls (1 set)
15m
Bloc GPE | Core
35m
Prehab | Mid Forearm Recovery
15m
Rehab | Nosok
35m
Stretching after climbing
15m
Sep 13
Rest day
Planned
Sep 14~2h41m
Warm up | Bouldering
15m
Bloc SPE | PL Half crimp 20mm
20m
AE climbing | Lead
75m
Prehab | Light Forearm Recovery
15m
Rehab | Nosok
35m
Stretching after climbing
15m
Sep 15~3h37m
Warm up | Bouldering
15m
Bloc SPE | ALA Slopers 45° 10s
15m
CP - ARC | Bouldering
60m
PE | Moonboard
55m
Bloc SPE | HT Finger curls (1 set)
15m
Bloc GPE | Upper Body + Legs
50m
Stretching after climbing
15m
Sep 16
Rest day
Planned
Sep 17~3h35m
Warm up | Bouldering
15m
Bloc SPE | Ala Pinch 40mm
20m
Slab | Bouldering
40m
AE climbing | Lead
75m
Prehab | Wrist / TFCC
30m
Rehab | Nosok
35m
Stretching after climbing
15m
Sep 18
Rest day
Planned
Sep 19~3h45m
Warm up | Bouldering
15m
Bloc SPE | ALA 15mm half crimp (10s/5 sets)
25m
CP - ARC | Bouldering
60m
Bloc GPE | Upper Body
40m
Prehab | Forearm + Wrist
45m
Rehab | Nosok
35m
Stretching after climbing
15m
Rest day
Planned
Sep 20~1h14m
AE climbing | Lead
75m
Rest day
Planned
2-week training volume31h30m total
Climbing 51%Rehab 30%SPE 11%GPE 9%