Ice and Mixed Climbing Strength Plan. 8 weeks. Beginner to Advanced Intermediate.

Winter is coming! This plan is ideal for beginner through advanced-intermediate climbers preparing for the winter climbing season. Climbers looking to start leading grade 4 and 5 ice will realize a big boost in confidence that comes with increased ice-climbing-specific strength, especially in the forearms, shoulders, and calves.

This is a strength-focused eight week program and assumes that the climber has some basic fitness, including the ability to hang from two ice tools for a minimum of 10 seconds and complete 0-3 unassisted pull-ups on ice tools. You will need a selection of gym equipment, the exact equipment will vary depending on your level, and a pair of ice tools. This program involves 2-3 gym-based strength workouts per week and assumes that you will climb at an indoor rock climbing facility or be climbing outdoors a minimum of once per week.

This plan is based on scientifically sound training and follows the principles of continuity, gradualness and modulation. We have brought a combined thirty years of professional endurance coaching experience and sixty years of world-wide climbing experience to bear on this program design.

Photo courtesy of Kennan Harvey.