Fall Bouldering: Ages 12-17 Color key: - Have fun, enjoy climbing, and try to improve **have the team fill in together, at
physically and mentally least one goal per person, including
Start Date: September 30 Easy
- Avoid injuries at all costs coaches**
End Date: January 18 Medium - No more than 2 missed practices by each
Coaches: Tyler, Danny, Jeiel, Taylor Hard climber or coach (commitment)
- Give maximal effort at all times
Practice Days: Monday, Wednsday, Friday Off - Be good friends, coaches, and teammates
Practice Times: 7:00-9:00 PM Monday/Wednesday, 6:00-8:30 PM Friday - Act responibly in and out of the gym and at
competitions
Team Captains: *to be named during final week of pre-season*
- Honor commitments: team, family, school, etc.
October Pre-Season
Week 1 Practice # Objective Announcements Activity #1 Activity #2 Activity #3 Workout Pre Season Goals & Objectives
Monday 1 Evaluation/Team Culture Names, Rules Team culture exercise Warm-up routine climb 5 favorites easy core circuit
- evaluate climber abilities, strengths & weaknesses
Wednesday 2 Goal Setting good goal setting writing goals exercise volume points stick game bodyweight circuit - develop individual goals and team goals/culture
Friday 3 Projecting Skills Picking Projects Point Pyramid Projecting individual moves flexibility - establish baseline climbing fitness, technique, and mental skills
Week 2 Objective Announcements Activity #1 Activity #2 Activity #3 Workout
Monday 4 volume tolerance consistent effort Max points 4x4 boulder suicides medium core circuit
Wednesday 5 basic mental skills reading/visualization onsighting talking reads drawing projects weight circuit
Friday 6 footwork foot placement/heels bad foot traverse heel hook climbs slab climbs core/flexibility
Week 3 Objective Announcements Activity #1 Activity #2 Activity #3 Workout
Monday 7 max power strength+power take-aways campus problems steep stick game weight circuit
Wednesday 8 volume tolerance getting to climb a lot TopRope Suicide Max points boulder circuits hard core circuit
Friday 9 enjoyment/work reward active recovery projects stick game add-on game flexibility
Week 4 Objective Announcements Activity #1 Activity #2 Activity #3 Workout
Monday 10 volume tolerance mental resilience 4x4s time on wall max points weight circuit
Wednesday 11 onsighting competition mentality mock comp., 4 minutes on/off, 4 climbs partner makeups flexibility
Friday 12 Power/Projects/Name Captains trying hard, often steep add on game campus problems full project trys hard core circuit
November Competition Season Competition Goals & Objective
Week 1 Objective Announcements Activity #1 Activity #2 Activity #3 Workout - develop basic competition skills
Monday 13 moderate volume preperation for comps max points, grade min. 5 max climbs (scorecard) moderate core - improve on baseline abilities and fitness
- avoid injury
Wednesday 14 comp preparation preperation/details stick game slab climbs add on game flexibility - develop better mental skills
Friday 15 Rest for saturday competition (first of the season). Relax, hydrate, pack, stretch, & carb load. Get enough sleep. - be prepared to do our best at competitions
Week 2 Objective Announcements Activity #1 Activity #2 Activity #3 Workout
Monday 16 competition recap recap comp identify needs, make plans drill biggest weakness 5 climbs on weakness weight circuit
Wednesday 17 addressing weaknesses individual plans drill biggest weakness 5 3-try hard climbs 5 climbs on weakness hard core circuit
Friday 18 fun/project keep climbing fresh stick game project climber choice flexibility
Week 3 Objective Announcements Activity #1 Activity #2 Activity #3 Workout
Monday 19 Power Endurance commiting to prep. 4x4 drop sets campus drop sets max points, grade min. hard core circuit
Wednesday 20 comp preparation preperation/details 3 weakness, 3 strength climbs stick game add on game flexibility
Friday 21 Rest for saturday competition (second of the season). Relax, hydrate, pack, stretch, & carb load. Get enough sleep.
Week 4 Objective Announcements Activity #1 Activity #2 Activity #3 Workout
Monday 22 competition recap recap comp identify needs, make plans drill biggest weakness 5 climbs on weakness weight circuit
Wednesday 23 addressing weaknesses individual plans drill biggest weakness 4x4s 5 climbs on weakness hard core circuit
Friday 24 hard climbs quickly trying hard every try max reverse pyramid 5 3-try hard climbs projects flexibility
December Regional & Divisional Competitions Regional/Divisional Goals & Objective
Week 1 Objective Announcements Activity #1 Activity #2 Activity #3 Workout - develop advanced competition skills
- maintain fitness, continue to develop mental skills
Monday 25 moderate volume preperation for comps max points, grade min. 5 max climbs (scorecard) moderate core - stay injury free
Wednesday 26 comp preparation preperation/details stick game slab climbs add on game flexibility - compete to the best of our ability
Friday 27 Rest for saturday competition (third of the season). Relax, hydrate, pack, stretch, & carb load. Get enough sleep.
Week 2 Objective Announcements Activity #1 Activity #2 Activity #3 Workout
Monday 28 competition recap recap comp identify needs, make plans drill biggest weakness 5 climbs on weakness weight circuit
Wednesday 29 addressing weaknesses individual plans drill biggest weakness 4x4s 5 climbs on weakness hard core circuit
Friday 30 technique brush up reading and executing bad feet/heels hooks swinging feet/toe hooks slab climbs team vote
Week 3 Objective Announcements Activity #1 Activity #2 Activity #3 Workout
Monday 31 moderate volume preperation for comps max points, grade min. 5 max climbs (scorecard) weight circuit
Wednesday 32 comp preparation preperation/details stick game slab climbs add on game flexibility
Friday 33 Rest for saturday competition (Regionals). Relax, hydrate, pack, stretch, & carb load. Get enough sleep.
Week 4 Holiday break, climbers encouraged to climb for fun and stay active during their time off.
January Nationals/Post Season Nationals/Post Goals & Objective
Week 1 Objective Announcements Activity #1 Activity #2 Activity #3 Workout - recognize individuals for their improvement and effort
Monday 34 addressing weaknesses individual plans drill biggest weakness 4x4s 5 climbs on weakness hard core circuit - celebrate a successful season as a team
- prepare any qualifiers for nationals
Wednesday 35 moderate volume preperation for comps max points, grade min. 5 max climbs (scorecard) weight circuit - encourage everyone to climb for fun in the off season, whatever that means to them
Friday 36 fun/low injury risk the fun in trying hard add on game stick game climber choice body weight circuit - encourage sign ups for next season
Week 2 Objective Announcements Activity #1 Activity #2 Activity #3 Workout
Monday 37 technique brush up reading and executing bad feet/heels hooks swinging feet/toe hooks slab climbs team vote
Wednesday 38 comp preparation preperation/details stick game slab climbs add on game flexibility
Friday 39 Rest for saturday competition (Divisionals). Relax, hydrate, pack, stretch, & carb load. Get enough sleep.
Week 3 Objective Announcements Activity #1 Activity #2 Activity #3 Workout
Monday 40 Only for members who qualify for nationals. Will be spent on onsighting and addressing individual weaknesses/holes in technique. Emphasis on mental skills and
Wednesday 41 preperation. Non-qualifiers are encouraged to climb on their own or with teammates, but are not required to attend.
Friday 42 Team Climbing/Dinner Party. Team Awards.