I have been rock climbing and training for rock climbing for two and a half years. Most of my training is climbing, and each cycle I’ll add a few exercises to bring up weak areas. I know how to do proper basic barbell lifts as I’ve done them once in a while but I want to make them a staple. I also do push-ups every day so I’m at least doing some degree of pushing, but it’s really not structured at all. I’m realizing more and more over time that climbing requires a high level of strength throughout the whole body, but it only significantly strengthens the mid back, biceps, forearms, and fingers. My plan now is to continue to climb at a slightly reduced frequency to allow two days a week to lift. I know this isn’t a ton of frequency with the lifting but it’s what I can allow. My main focus is always to improve with climbing. Here’s my proposed weekly schedule:
(Note: the schedule needs to be this way because I work 12+ hours a day on weekends)
So I’d like to hear thoughts about exercise selection and especially set/rep schemes. For exercise selection I’m thinking deadlifts and a vertical pressing movement on Tuesday, squats and a horizontal pressing movement on Thursday. Any thoughts or critiques on that are appreciated. As far as sets and reps I really have no idea but my goal is strength not size.
EDIT: You probably noticed I didn’t mention any upper body pulling movements. I figure the climbing is enough and my pulling muscles are already grossly out of proportion with the rest of my body, as my tendons like to remind me once in a while.