A Weekly Training Routine for Climbers (Including Yoga)

Written by: Anne Riddle-Cruz

Step Into the Lab: A Balanced Weekly Training Routine for Climbing

You can learn a lot just by spending time on the wall, but having training structure and a holistic approach combining climbing, yoga, and fitness will make it easier to achieve your climbing goals.

The Architecture of a Balanced Training Week: 

By noticing what does (and doesn’t) vibe well with your body, you can gain a better understanding of your progress and tinker with your training accordingly. Starting with a weekly structure will create a sustainable framework for building a deeper foundation of movement. Climbing can overexert certain muscles and neglect others, so throwing in some variety is important for filling in the gaps. 

Day by Day Sample Climbing and Training Blueprint 

Here’s an example weekly regimen for someone looking to level up their overall climbing ability, alternating two days of workouts with a day of rest or active recovery.

• Day One: On-The-Wall Climbing Session
• Day Two: Strength & Fitness 
• Day Three: Rest Day 
• Day Four: Targeted Climbing Session 
• Day Five: High Performance Yoga Flow 
• Day Six: Projecting / Focused Climbing Training 
• Day Seven: Active Recovery

On-the-Wall Climbing Sessions (2-3 days) 

The bouldering experience at Bouldering Project is already designed to help you grow on the wall, but targeting specific skills and types of climbing will fast track your progress. These are just a few ways you can create focus and intention in your climbing session: 

• Single out a type of terrain: Climb in one area of the gym, like the slab wall, overhangs, or a training board.
• Skills & Techniques: Drills like ‘quiet feet’ or exaggerated straight arms build muscle memory on the wall, so that your technique is always there when it counts. 
• Play With Difficulty & Endurance: Find yourself getting winded at the top of your projects? Add an endurance day to your routine by dropping down into a lower circuit and giving yourself minimal rest. You can also do the opposite: give yourself more rest and less attempts in order to dial in more difficult moves. 

Putting Some Push In Your Pull: Strength and Fitness (1-2 days)

Climbing is a full body sport on its own, but adding fitness classes to your regimen will make it easier to work toward your climbing goals. Functional movement off the wall can target antagonistic muscle groups that climbers often neglect (ahem, core), and can mitigate your risk for injury. The comprehensive fitness programs at Bouldering Project are taught by our experienced trainers, and can introduce you to a social support system at the gym. 

Unlocking the Mat: Restorative and Power Yoga (1-2 days) 

Yoga can improve your flexibility, body awareness, and strength, all of which will serve you on the wall. By integrating yoga as a core part of your fitness routine, you can both cross train for climbing, and clear your mind after high-intensity or stressful sessions. At Bouldering Project, we offer specific yoga classes for climbers  that specifically work on things like opening your hips and working on the major muscle groups activated on the wall.  

Listening to Your Body: Active Recovery and Rest Days 

Your climbing and fitness regimen should include rest and recovery. Hard workouts break down your body, and rest builds it back stronger. That can look like taking a restorative yoga class to stretch and recenter yourself, or it can look like using the day to catch up on sleep. Taking the time to recuperate will help prevent you from getting sidelined by an injury, and also creates a healthy balance in your routine. 

Building Your Foundation at Bouldering Project 

All these components to a weekly training routine may sound like a lot to keep track of, but it’s easy when you can do all of your various workouts in one place. Bouldering Project locations have world-class climbing walls, fully-equipped fitness spaces, and dedicated yoga studios all under one roof, eliminating some of the friction that comes with planning your week.

Final Thoughts: Stay Curious, Stay Consistent

No matter where you are in your journey, developing a weekly routine is all about finding what feels good for you. Keeping a sustainable rhythm is key to keep climbing and training rewarding and fun. Once you’ve tapped into a solid training routine, you’ll be just as psyched to train as you are about climbing. All the tools are waiting for you. You just have to take the first step by grabbing a day pass, or checking out the yoga and fitness schedule at a Bouldering Project near you.