GIRL STRONG is a 16 Week Training Plan written specifically for the female climber who would like to utilize resistance training to get stronger and more powerful in order to further her climbing. Built to maximize a good strength to weight ratio, GIRL STRONG provides weight lifting and resistance training designed to complement the phases of a common periodized climbing program. Female climbers of all skill levels, who are already training for climbing, but don't have a wealth of experience in the weight room, will benefit the most from this plan.
GIRL STRONG consists of 4 periodized phases meant to create base fitness, build strength and power, and maintain through a performance phase. You will need access to free weights, barbells, dumbbells or kettlebells, elastic bands, and gymnastic rings or suspension (sling) trainers. It’s also helpful to have access to a foam roller. Your download also includes log sheets to help you track your training.
Note: This is not a climbing training plan, only resistance training.