Total Body Power – 6 Weeks – Cycled Volume

Power training is a harsh mistress, and can destroy you as easily as it can build you up. High loads and high speed make for ample opportunities to make mistakes, and we tend to overdo it in these workouts…especially when we’re jumping from hold to hold. This training plan is built with two firm goals in mind:

  1. Prevent athletes from overtraining any single movement.
  2. Create a total-body power stimulus

 

Too often, we see a “power” phase in climbing consisting of a little bit of bouldering and a couple of hours a week on the campus board. The problem here is that few climbers see great increases in on-the-rock power from upper-body focused training. When we are climbing outside, we use our whole body to move between the holds.

 

In order to get a sufficient training load, but also avoid overtraining, we cycle the number of sets we do in each each exercise workout to workout. We’ll stick with the same 5 basic exercises, but the loading and the volume will fluctuate. This way, at some point each one of your exercises will feel way too easy, and later in the week way too hard…and this is done on purpose.

 

We’ll be training the following exercises 3 days per week:

 

Lower Body Explosive – Box Jumps

Upper Body Explosive – Ball Slams

Finger-Specific Explosive – Campus Ladders

Total Body-Specific Explosive – Power Bouldering

Hip Hinge Explosive – Heavy Kettlebell Swings

 

Session 1 Session 2 Session 3
Week 1 Box Jump 5 x 5

Ball Slam 4 x 5

Campus Ladder 3 x 3+3

Power Boulder 8 problems

Heavy KB Swings 1 x 10

Box Jump 4 x 5

Ball Slam 3 x 5

Campus Ladder 2 x 3+3

Power Boulder 4 problems

Heavy KB Swings 5 x 10

Box Jump 3 x 5

Ball Slam 2 x 5

Campus Ladder 1 x 3+3

Power Boulder 12 problems

Heavy KB Swings 4 x 10

Week 2 Box Jump 2 x 5

Ball Slam 1 x 5

Campus Ladder 5 x 3+3

Power Boulder 8 problems

Heavy KB Swings 3 x 10

Box Jump 1 x 5

Ball Slam 5 x 5

Campus Ladder 4 x 3+3

Power Boulder 4 problems

Heavy KB Swings 2 x 10

Box Jump 5 x 5

Ball Slam 4 x 5

Campus Ladder 3 x 3+3

Power Boulder 12 problems

Heavy KB Swings 1 x 10

Week 3 Box Jump 4 x 5

Ball Slam 3 x 5

Campus Ladder 2 x 3+3

Power Boulder 8 problems

Heavy KB Swings 5 x 10

Box Jump 3 x 5

Ball Slam 2 x 5

Campus Ladder 1 x 3+3

Power Boulder 4 problems

Heavy KB Swings 4 x 10

Box Jump 2 x 5

Ball Slam 1 x 5

Campus Ladder 5 x 3+3

Power Boulder 12 problems

Heavy KB Swings 3 x 10

Week 4 Box Jump 1 x 5

Ball Slam 5 x 5

Campus Ladder 4 x 3+3

Power Boulder 8 problems

Heavy KB Swings 2 x 10

Box Jump 5 x 5

Ball Slam 4 x 5

Campus Ladder 3 x 3+3

Power Boulder 4 problems

Heavy KB Swings 1 x 10

Box Jump 4 x 5

Ball Slam 3 x 5

Campus Ladder 2 x 3+3

Power Boulder 12 problems

Heavy KB Swings 5 x 10

Week 5 Box Jump 3 x 5

Ball Slam 2 x 5

Campus Ladder 1 x 3+3

Power Boulder 8 problems

Heavy KB Swings 4 x 10

Box Jump 2 x 5

Ball Slam 1 x 5

Campus Ladder 5 x 3+3

Power Boulder 4 problems

Heavy KB Swings 3 x 10

Box Jump 1 x 5

Ball Slam 5 x 5

Campus Ladder 4 x 3+3

Power Boulder 12 problems

Heavy KB Swings 2 x 10

Week 6 Box Jump 5 x 5

Ball Slam 4 x 5

Campus Ladder 3 x 3+3

Power Boulder 8 problems

Heavy KB Swings 1 x 10

Box Jump 4 x 5

Ball Slam 3 x 5

Campus Ladder 2 x 3+3

Power Boulder 4 problems

Heavy KB Swings 5 x 10

Box Jump 3 x 5

Ball Slam 2 x 5

Campus Ladder 1 x 3+3

Power Boulder 12 problems

Heavy KB Swings 4 x 10

 

Loads should be picked on a level that is difficult, but not maximal – we don’t need to fail to progress.

 

Power bouldering consists of explosive, steep moves on boulder problems where hold size or the ability to stay in contact with them is not the limiter. Think jumping between jugs more than crimping up a vertical wall.

 

Most sessions will take around an hour. If you’re much faster, you are probably using loads that are too light and you’re not resting enough.

 

Average male loading:

Box Jump 30”

Ball Slam 20#

KB Swing 2 x 53# (106# total)

 

Average female loading:

Box Jump 24” (more height-related than power)

Ball Slam 20#

KB Swing 2 x 35# (70# total)

 

Exercises can be done in any order, and can be done in the integrated format if you wish.