Continuous high intensity training

For the past couple of weeks, I’ve shifted my focus back to doing some endurance training for sport climbing and trying to have desperate sessions which include super high intensity training for around 40-50 minutes. So far it seems to be paying off fast and its been destroying my forearms like never before! My training partner and I have been experimenting with these training methods and are both seeing some good fast gains from them. They’re really hard and require a lot of motivation to get done but personally I believe it’s paying off and worth the 50 minutes of extreme effort!

One of the sessions I did recently was the following:

  1. 20 pull ups
  2. 1:30 minutes crunches
  3. 20 hanging leg raises
  4. TRX- 15 Press ups with 15 tucks
  5. TRX- 45 seconds of pike
  6. TRX- 45 seconds of tucks
  7. 1 minute plank
  8. 10 pull ups
  9. 30 seconds hang (1cm edge), 10 seconds rest (repeat twice)
  10. 10 pull ups
  11. 30 seconds hang (1cm edge), 10 seconds rest (repeat twice)
  12. 1 minute dish
  13. 4 boulders back to back (around V6)
  14. 4 routes back to back (around 7b)
  15. 10 pull ups
  16. 4 boulders back to back (around V6)
  17. 15 pull ups
  18. 2 minutes of crunches
  19. 20 windscreen wipers
  20. 5 pull ups
  21. 1 minute plank
  22. TRX- 20 tucks
  23. TRX- 20 pike
  24. TRX- 20 twists
  25. 20 hanging tucks
  26. 30 seconds hang (1cm edge), 10 seconds rest (repeat twice)
  27. 15 pull ups
  28. 6 boulders back to back (around V5)
  29. 2 boulders back to back (around V3/4)
  30. 2 minutes shaking out on a jug

This session was all about getting pumped and there are some slightly risky exercises in there like hanging on an edge for 30 seconds but for me it felt like it’s what I needed to make the session hard and get the best gains for me. I then decided to make another session where the emphasis is more on strength endurance and I found that my biceps were destroyed after this one…

  1. 20 pull ups
  2. 1:30 minutes crunches
  3. 20 hanging leg raises
  4. 15 seconds lock off (1cm edge), 10 seconds rest (repeat 4 times)
  5. TRX- 15 press ups with 15 tucks
  6. TRX- 45 seconds of pike
  7. TRX- 45 seconds of tucks
  8. 1 minute of plank
  9. 15 pull ups
  10. 15 seconds lock off (1cm edge), 10 seconds rest (repeat twice)
  11. 10 pull ups
  12. 15 seconds lock off (1cm edge), 10 seconds rest (repeat twice)
  13. 5 pull ups
  14. 1 minute dish
  15. 4 boulders back to back (around V6)
  16. 1 minute dish
  17. 2 minutes crunches
  18. 20 pull ups
  19. 10 seconds lock off (1cm edge), 5 seconds rest (repeat twice)
  20. 10 pull ups
  21. 20 windscreen wipers
  22. 15 seconds lock off (1cm edge), 10 seconds rest (repeat 4 times)
  23. 10 pull ups
  24. TRX- 45 seconds of pike
  25. TRX- 45 seconds of tucks
  26. TRX- 45 seconds of plank
  27. 5 pull ups
  28. 20 seconds lock off (1cm edge)
  29. 5 pull ups
  30. 30 seconds plank
  31. 30 seconds of press ups
  32. 1 minute dish
  33. 8 boulders back to back (between V4-V8)
  34. 2 boulders back to back (V0-1)

The two session have very similar high intensity but the first focusses more on the endurance whereas the second is all about power endurance.

I’ve seen very fast gains in endurance and also (surprisingly) I feel more powerful too so I’m going to continue with this sort of high intensity continuous training and see where it can go. Now I’m just focussing on training for El Chorro, Flatanger and hopefully somewhere more exotic this year too!

Thanks for reading!

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