Stage 4: Train for Climbing (Ages 12+)

• 2 hours twice per week.
• 9-10 week term.
• Complementary Membership and Rentals included. (We highly recommend athletes have their own equipment at this level)
• 6 athletes with 1 coach.
• Prerequisites: Completion of Stage 3. Easily completing 3’s and some 4’s bouldering, and 5.10+’s on top rope.

After completing two to four terms, athletes should be easily completing 4’s and some 5’s bouldering, and 5.11’s on top rope and lead.

• General: safe training, projecting, onsighting, self-coaching techniques, athlete goal setting, intro to competitive mentality.
• Footwork: heel/toe hooks, rockover, backstep, bicycle, balance, drop knee.
• Body Positioning: body tension, resting on projects, mantle, lockoffs, overhang walls, core training.
• Body Awareness: overhang, dynamic movement, posture, efficient movement, grip training.
• Mental and Physical Stamina: endurance and strength on top rope (and possibly lead), pushing projects, focussing while tired, self-analyzing to set goals.
• Exercise drills and non-climbing workouts to teach movement or form, and to build fitness for climbing. Opposition strength training.

This curriculum is an outline of the skills taught in one or two terms, and we expect athletes to attend two to four terms to develop and become confident in all skill areas before moving into the next stage. All athletes will be given a report card at the end of eact term to track their progress.
Fitness Fact: It takes approximately 40 hours of practise to turn a movement skill into a habit.

After completing two to four terms, athletes should be easily completing 4’s and some 5’s bouldering, and 5.11’s on top rope.