Exercises and Drills to Improve Your Climbing Performance

First, Leif discussed what he sees as "Strength Workout Fundamentals" to create a well-rounded strength day. This includes the following:

1. Warm Up Your Entire Body (8-10 Minutes)

2. Finger Training (examples: Max Hangs, Repeaters, Other Protocols)

3. Hinge (examples: Deadlifts, KB swings, Glute Bridge)

4. Pull (examples: Pullup Variations, Row)

5. Press (Frontal & Overhead)

6. Squat (Double & Single Leg)

 7. Core (examples: Hollow Body Holds, T2B)

8. Mobility Antagonist (examples: Hip Flexor Stretch, Turkish Get-up)

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"Power Workout Fundamentals"

Strength + Speed of Movement = Power

Efforts of 70-90% Intensity

Skill Work: On-The-Wall Training

Campus Training - Advanced Levels 

Focus and Pay Attention to High Quality Movement 

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Leif's Must-Do's on Rest Days to Maximize Recovery 

1. Water (Hydration)

2. Stretching 

3. Eating (Nutrient Timing is Essential)

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Recommended Drills and Exercises by Substr8t Owner Leif Gasch

1. The Tik Tock Drill

This drill came to life one day when I was playing around with some ideas on how to build applicable tension when climbing on my home wall. There are a lot of ways to train for better tension, and it’s important to point out that tension isn’t just one type of movement pattern. I like to think about movement patterns as front (anterior), back (posterior), and side to side (lateral). When you combine those three vectors, the possibilities for training movement are endless. >> Video Example Here!

2. Hollow Hold >> highlights for details and explanation video!

3. The Freezing Drill

The next video up on the SUBSTR8 YouTube channel is the Freezing Drill, a very classic exercise that builds lock off strength and body tension. The concept is very simple, pause or “freeze” for a few seconds before grabbing a hold while climbing. While that might sound simple enough the application can vary greatly based on the terrain and difficulty of the climbing. I often program this for athletes who want to build better “core strength” and work on their On-The-Wall tension. >> Sample Here!

-->Leif's Favorite PhysiVāntage:

Weapons-Grade Whey, FLOW, Endure X, and Supercharged Collagen!