Euregional Foundation for Sport Climbing

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Training schedules

On this page we will post our training schedules. There are 7 days including some rest days. Every week we will change the schedules a bit to keep some variation in your training.

Questions?

If you have any questions or comments, you can comment under our posts on YouTube, Instagram and Facebook. We will try to answer as quickly as possible.

Challenges

We will also post some challenges, you can try them and make a new (even more impossible) version. It would be awesome if you post yours on social media under the #EFSCHomeTraining

Why to do a warming up?

An Online presentation of David Krijgsman about warming up, why is it important and how to do it right! Super informative.

*Disclaimer: We are not responsible for wrong implementation of exercises, following the training is at own risk!

**Some of the video’s were shot before Covid-19. So please remember with every exercise to keep at least 1,5 meter distance from each other for your own health and the health of others!





Week 8, Day 1 Endurance

Today, the topic is endurance. That means the whole training and all exercises are in line with endurance.  

 

Cardio 

Running. Set a timer for 25-30 minutes in total. When you're out of breath (that is, when you can't talk anymore), walk a minute and continue running afterwards. 

Keep at least 1,5 meter distance from each other!

 

Warming up 

If you didn't do your running right before these exercises, you can start with:

 

 


  • 20 jumping jacks
  • 10 jumps from smal to big

Next step is to loosen up your muscles. You have do at least the next body parts:

 


  • Feet, Lower leg, Thigh, Hips, Shoulders, Forearms, Wrists and Fingers



 

Exercises  

How to determine the correct intensity


Below, you can find the list of exercises we made for you. We listed three variants to give you some inspiration on how to make them easier or harder. If you know any more variants, feel free to do that one and/or to post your exercise in the comments on the socials! 😊

You will probably find that for some exercises, you can handle a more difficult level than for some others.

Today’s focus should be on endurance. This means: low intensity, high volume. So, for today, don’t make them very hard but do try to keep doing them relatively long!

The goal fort today is to do a whole rond of exercises more than last week. If its to hard you can try to do a lower level or change the rest en work interval between the borders. So that means we keep the exercises the same for now.

The exercises

For every exercise: choose a level that feels quite easy (at start). Do every exercise on the list for at 1-2min with 10-30sec rest in between – this is one set! You can do as many sets as you want, but try to really do at least 3 (to get enough volume in). It’s fine if everything starts to feel hard in the third (or later) round! Try to keep up that ‘easy’ level until the end!



Core exercise 1 (Day 1)



Arms & shoulders exercise 1 (Day 1)


Leg exercise 1 (Day 1)



back exercise 1 (Day 1)

Core exercise 2 (Day 1)



Arms & shoulders exercise 2 (Day 1)




Hangboarding 

We recommend only doing hangboarding when your climbing for at least 1 year, and be really, really careful with it. If you feel any signal from your body STOP IMMEDIATELY.  

The set is as follows:  

 


  • Hang 7 seconds 
  • Rest 3 seconds  
  • Repeat 6 times 

After each set: take 4 minutes rest, you can repeat the set up to 5 times.

 







Week 8, Day 2 Power & Coordination


Today, the topic is power & coordination. That means the whole training and all exercises are in line with power & coordination. To keep the training efficient, it's important to only do power en coordination training exercises. 

Cardio 

Run for 1 minute, as fast as possible. After 1 minute you can walk back to your starting point. You can repeat this exercise 3 times. 

 

Warming up 

If you didn't do your running right before these exercises, you can start with:

 

 

 


  • 20 jumping jacks
  • 10 jumps from smal to big

Next step is to loosen up your muscles. You have do at least the next body parts:

 

 

 


  • Feet, Lower leg, Thigh, Hips, Shoulders, Forearms, Wrists and Fingers

 

How to determine the correct intensity


Below, you can find the list of exercises we made for you. We listed three variants to give you some inspiration on how to make them easier or harder. If you know any more variants, feel free to do that one and/or to post your exercise in the comments on the socials! 😊


You will probably find that for some exercises, you can handle a more difficult level than for some others.


To work on coordination, we added some movement or a factor of instability into the exercises!

Today’s focus should be on power and coordination. Power means: high intensity, low volume. For coordination, we added some movement or a factor of instability into the exercises.

So, for today, you can make them hard but do try to keep doing them correctly and maintain stability!

The exercises

For every exercise: choose a level that feels quite hard already from the start. Do every exercise on the list for at 20 till 30 seconds with 1 till 2 minutes rest in between – this is one set! Although the first set often feels really hard, try to get 3 sets done!

If you're feeling like dying after 3 sets (but you're still in one piece) that's perfect! You really earned your easy night!

Core exercise 1 (Day 2)


Arms & shoulders exercise 1 (Day 2)



Leg exercise 1 (Day 2)





 

Core exercise 2 (Day 2)



Arms & shoulders exercise 2 (Day 2)


Holding Table top with fingers, make sure you warm up your fingers properly before doing this exercise. Don''t do this level when your not climbing for at least 1 year. stop intermediately when feeling pain or something what isn't normal in your fingers.





Week 8, Day 3 Flexibility, Yoga & Rest


Topic of today: Rest and flexibility. It's really important to take enough rest. At least 48, and this at least 2 times a week. That means today will be a soft training with some stretching only.

To prevent injuries it's important to stretch until it feels just a bit uncomfortable, NO PAIN! Going too far can damage your muscles.

If an exercise doesn't feel good you have to skip that specific one.

Warming up

You can start by loosening up your muscles. For this training you have do at least the next body parts:

  • Feet, Lower leg, Thigh, Hips, Shoulders and Forearms

Sun salutations (Yoga)

Try to do at least 3 times the Sun salutations, we have a hard and a soft version. You can look what is best for you.


Stretching Exercises

It's up to you how many times you do the exercises (maximum is 4 times). Important: do your number repetitions per exercise, don't repeat the whole round.


Flower: Go down with your hands. Walk forward as far as possible, keep that position for a few seconds, and walk your hands back towards your feet. Then, stand up slowly. Try to keep your legs straight all the time.


Hop hop out: Sit on your feet with your knees bent. Keep your hands on the floor and bounce up with your butt, 3 times. The third time you can straighten your legs and try to keep your hands on the floor, or as close to the floor as possible.


Iris: lay down flat on the ground like Rachel is doing in the video, then bring your right foot to your left hand (try to keep your hips as close as possible to the ground). Do it also with your left foot to your right hand.



Split:

Step over cactus: Imagine that there is a cactus where you must step over, try to step over it without touching it. See video!

 


Stick mobility: Stick mobility: hold on a stick wide and go over your head down and back up over your head and down till you touch your belly.

 

 

Stretching shoulders: Sit on your knees and lay your hands down on a bench in front of you. Keep your arms straight. Try to bring your chest towards the floor.


Week 8, Day 4 Endurance  & coordination



Today, the topic is endurance en coordination. That means we will do exercises with a bigger interval and a shorter rest. We made some of the exercises so that you have to use a bit of coordination. hole training and all exercises are in line with endurance.  

 


Cardio 

Running. Set a timer for 20 minutes in total. When you're out of breath (that is, when you can't talk anymore), walk a minute and continue running afterwards. try to take your break a bit further than last time.




Keep at least 1,5 meter distance from each other!

 

Warming up 

If you didn't do your running right before these exercises, you can start with:

 

 



  • 20 jumping jacks
  • 10 jumps from smal to big

Next step is to loosen up your muscles. You have do at least the next body parts:

 



  • Feet, Lower leg, Thigh, Hips, Shoulders, Forearms, Wrists and Fingers



 

Exercises  

How to determine the correct intensity


Below, you can find the list of exercises we made for you. We listed three variants to give you some inspiration on how to make them easier or harder. If you know any more variants, feel free to do that one and/or to post your exercise in the comments on the socials! 😊

You will probably find that for some exercises, you can handle a more difficult level than for some others.

Today’s focus should be on endurance and coordination. endurance means: low intensity, high volume. For coordination we added some movement or a factor of instability into the exercises.

So, for today, don’t make them very hard but do try to keep doing them relatively long!

The goal fort today is to do a whole rond of exercises more than last week. If its to hard you can try to do a lower level or change the rest en work interval between the borders. So that means we keep the exercises the same for now.

The exercises

For every exercise: choose a level that feels quite easy (at start). Do every exercise on the list for at 1-2min with 10-30sec rest in between – this is one set! You can do as many sets as you want, but try to really do at least 3 (to get enough volume in). It’s fine if everything starts to feel hard in the third (or later) round! Try to keep up that ‘easy’ level until the end!

Core exercise 1 (Day 4)

Arms & shoulders exercise 1 (Day 4)



Back exercise 1 (Day 4)

Leg exercise 1 (Day 4)



Core exercise 2 (Day 4)

Arms & shoulders exercise 2 (Day 4)







Week 8, Day 5 Power

Today, the topic is power & coordination. That means the whole training and all exercises are in line with power & coordination. To keep the training efficient, it's important to only do power en coordination training exercises. 

Cardio 

Run for 1 minute, as fast as possible. After 1 minute you can walk back to your starting point. You can repeat this exercise 4 times. 

 

Warming up 

If you didn't do your running right before these exercises, you can start with:

 

 

 



  • 20 jumping jacks
  • 10 jumps from smal to big

Next step is to loosen up your muscles. You have do at least the next body parts:

 

 

 



  • Feet, Lower leg, Thigh, Hips, Shoulders, Forearms, Wrists and Fingers

 


 

How to determine the correct intensity


Below, you can find the list of exercises we made for you. We listed three variants to give you some inspiration on how to make them easier or harder. If you know any more variants, feel free to do that one and/or to post your exercise in the comments on the socials! 😊


You will probably find that for some exercises, you can handle a more difficult level than for some others.


Today’s focus should be on power This means: high intensity, low volume.

So, for today, you can make them hard but do try to keep doing them correctly and maintain stability!

The exercises

For every exercise: choose a level that feels quite hard already from the start. Do every exercise on the list for at 20 till 30 seconds with 1 till 2 minutes rest in between – this is one set! Although the first set often feels really hard, try to get 3 sets done!

If you're feeling like dying after 3 sets (but you're still in one piece) that's perfect! You really earned your easy night!

Core exercise 1 (Day 5)


Extra tip for the leg raises: Lower your legs until you feel that your back is rounding. When your lower back is rising from the wall you have to stop going down and you can go back up.

Arms & shoulders exercise 1 (Day 5)



In the video, we show a lot of different variations, it can be nice to try out the different variations to change things up in your training.

Leg Day 5

Core exercise 2 (Day 5)



Arms & shoulders exercise 2 (Day 5)


Holding Table top with fingers, make sure you warm up your fingers properly before doing this exercise. Don''t do this level when your not climbing for at least 1 year. stop intermediately when feeling pain or something what isn't normal in your fingers.

Hang boarding

We recommend only doing hang boarding when your climbing for at least 1 year, and be really, really carful with it. If you feel any signal from your body stop immediately.

The set is as follow:

· Hang for 8 seconds

· Rest 3 seconds

· Repeat 6 times

After each et take 4 minutes rest, you can repeat the set till 5 times.













Week 8, Day 6 Rest


Today it's a rest day, so take your rest to let your muscles recover. But that doesn't mean we cont do some skills.

So our idea is: lets start juggling together and lets challenge each other with some nice tricks.



Week 8, Day 7 Flexibility


Introduction:

This week there is unfortunately not a new session, so for this week you can do the session from the 5th of april. Have a great session!



If you have any questions regarding yoga, feel free to send me a DM on instagram at @noroomfordaud.


10 minute session


EFSC volgt de regels zoals die gelden vanuit het RIVM, de overheid en NOC-NSF voor Social Distancing. Wij kiezen ervoor om de filmpjes voor de “home training” in klimhallen op te nemen. Enerzijds het is lastiger om Social Distancing thuis goed na te leven bij het opnemen van de filmpjes. Anderzijds hopen we op deze manier de binding met de klimhal in stand te houden, dat het jullie motiveert en bijdraagt aan jullie enthousiasme voor het klimmen in deze moeizame tijd. We zijn heel blij dat de hallen bereid zijn om hieraan mee te werken. We wensen jullie veel plezier met de trainingen.

EFSC