Boulder climbing exercises to boost your progression 27th February 2018 – Posted in: Blog, Bouldering, Bouldering gym, Exercises – Tags: , , , ,

Are you looking for boulder climbing exercises to boost your progression?

So stay with me. We will show you some boulder exercises

In this article, I offer you 3 exercises to do in bouldering … and that will allow you to increase your strength, your strength and your endurance.

This 3 climbing exercises were created by Eric Chanourdie (pro climber coach) for amateur climbers like you and me.

What are these bouldering exercises?

They each have their little name:

Joker (endurance)
Released from the foot (fStrenght)
Boulder Sequence (Resi)
Ready ?

Let’s go 🙂

Bouldering exercises

Bouldering exercises

Bouldering Exercise for Climbing Endurance: The Joker

Do a gradual warm up from 45 minutes to an hour, at the end of which you have to try some hard boulders.
At the end of warm-up, invents 5 boulders of medium difficulty and / or chosen among those of the room.
The boulders must be achievable by forcing a little bit.

Also choose an easy but physical boulder. This will be your wildcard.
The boulders must be between 5 and 10 movements.

For 30 minutes, you have to make a maximum of 5 boulders.
If you fall during an attempt in a boulder, you must make the easy boulder (the Joker) then you go to the next boulders.

You must try the boulders one after the other so you do not return 2 times in a row.

NOTE :
Take the rest time you want.
You manage your session to make as many boulders as possible

VARIANT :
Harden the level of the boulders.
You can choose harder boulders, boulders that you have chained in 2 or 3 trials.
You will always work stamina but with a pinch of strength that will not be detrimental to your planning.

 

Boulder Exercise for Strength in Climbing: The Release of Foot

After a general warm-up, warm up specifically in progressive level boulders for 20-30 minutes.
You can take the opportunity to identify the boulders that will serve your session.

Choose 6 different boulders (styles and inclinations), that you make every time forcing a little.
Rest 10 minutes.

Realize the first boulder.
Rest 3 minutes.

Repeat this same boulder by taking off and gluing the feet every two movements of hands.

Rest 3 minutes.
Repeat this boulder as soon as possible.
Rest 10 minutes.

Reproduce the same exercise with the same rest periods in the remaining 5 boulders.

NOTES:
If you fall into a boulder, rest as if you had chained it.

VARIANTS:
After Exercise 1 and after 20 minutes of rest, you can climb another 30 minutes in boulders of intensity and style of your choice

Bouldering exercises

Bouldering exercises

 

Boulder Exercise for Climbing Resistance: Boulder Sequence

Do a gradual warm up of 1 hour at the end of which you have to try some hard boulders.
During the warm-up, invents 10 varied boulders of medium difficulty and / or chosen among those of the room.
The boulders must be achievable every time by forcing a little.
The boulders must be between 5 and 10 movements.
Rest: 15-20 minutes.

In the first 5 boulders:
You make the boulder once blocking 3 seconds on each movement (the hand must be in front of the take before taking it).
Without recovery, you redo the boulder with the optimum rhythm.
Rest 2 minutes then move on to the next boulder.

Make the remaining boulders in the same way with the same rest times.

When you have done the 5 boulders, rest 2 minutes then chains 5 boulders in a row without recovery.
Rest of 15 minutes.
Then you do the same exo in the other 5 boulders.

NOTE :
1 – Attention because it is not easy to properly level boulders.
The ideal is to succeed the first series with a possible fall and fall from 1 to 3 times in the second series.
Finally, for those who make 3 series, 1 to 3 falls maximum seems to be a good range.

2 – If you fall into a route, do not take it out and take your rest time directly or go to the next one.

3 – If the boulders are too difficult or too easy, do not hesitate to adjust by replacing with other boulders. You can also delete, add or replace
a catch in the boulder.

VARIANT :
It is possible not to take rest between the last boulder at optimum pace and the sequence of 5 boulders in a row

VARIANT ++:
Among the 5 boulders chosen, you can include from 1 to 3 boulders that you are really not sure to do every time.

Add a third series.

If like our exercises let us know  in a comment

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