Secondary level (beginners)
Week schedule (for example muscle building)
The week begins with a break day, you can optimize for example by running (average load for approx. 30-60 minutes). Well suited for recreation after the strength training.
It's again a break day, you can optimize for example through agility exercises. Exercises in the torso and pelvis improve the dynamics.
It is the first training day of the week, which begins with technology part. You can see basic techniques which exercises you want to test. Then you train climbing specific exercises on the wall (see muscle training), and finally, if you still can or want one rounds off the day with strength training, including the positive - and negative - dynamic exercises (see muscle training).
This is a pure rest day, if it should not long friends, simply go 30-60 min running.
It's again a break day, you can optimize for example through agility exercises. Exercises in the torso and pelvis improve the dynamics and loosen your muscles.
On this day, you can choose between climbing specific exercises and static holding and hanging exercises. Advance to start but the technique training.
Break. Break. Break.