For the last twenty weeks we have developed technique (Stage 1), endurance (Stage 2), strength endurance (Stage 3), maximum strength (Stage 4), and power (Stage 5).  Now it’s time to put all of that together and go crush some projects.  There are options if you want to keep training for what I call Maximum Power, but if you just want to take it easy and climb for fun and rest, then by all means, you deserve it.

Wait, before we get started, you guys remembered to not cut your hair and grow your power beard, right?  Seriously, I didn’t remind you to do that?  That’s, like, Training 101, come on, man!  You know how martial artists never wash their belt because it holds the essence of their training for the next level, well it’s like that.  For example, last year Jimmy Webb looked like he had just emerged from the woods looking like Paul Bunyan, mostly because instead of chopping trees he was taking swings at some untouched stone deep in Georgia.  He then proceeded to crush the hardest boulder problems in the Southeast and in Europe for the next three months.  He stopped sending after he got a shave and a haircut (big mistake, Jimmy).  The secret was obviously the beard and unkempt hair.  Ladies, since we can spend the winter training, not shaving leg hair is an acceptable substitute for the power beard, plus, extra friction for those sketchy top-outs when Spring rolls around and you ditch the pants for shorts.

What’s good enough for Jimmy is good enough for us.

Nah, I’m just kidding, you dirt-bagging, knuckleheads.  Clean yourself up so your buddies can get some sweet glamour shots as you strut your stuff on that new sickness.

Projecting and Maximum Power:

Dude!  What are you training for?  Now is your time to shine!  Go send some projects and discover some new ones!  Also take this time to re-test your on-sight level, not just for the next round of training, but for your own ability and bragging rights.  Apply your physical and mental fortitude to that problem or route you have been waiting to try, you just might surprise yourself.  Attack a long standing red-point project and just generally have fun!

Take the opportunity to test yourself again.  Did you move up a level?  If you could not do a pull-up before, how about now?  If you could still only complete a few pull-ups, how many consecutive ones can you complete?  How much weight can you add?

Still want to keep training for campus and maximum power?  Have you ever tried campus board bumps and pull-throughs?  These exercises are perfect for you to train lock-off ability and pushing through and past the standard lock-off and generating power from a fully extended position.  If a foot board is available, the following exercises can be modified to be made easier.

Maximum Bump
For the Maximum Bump exercise, start matched on the highest rung you can reach.  With one hand leading the way, bump that hand from one rung to the next.  Keep bumping as high as you can go until you miss the next rung and fall.  Rest for 60 seconds and repeat with the other hand leading then rest for 180 seconds after the set.  I like to perform and even number of sets, up to 6 sets, so that I can alternate the starting hand and keeping the training and recovery even between each side of the body.

Bump Train
Now you should have an idea how high you can go before failing.  The next exercise is the Bump Train.  Start as before in the Maximum Bump, but on the bottom rung, and stop at your last successful rung, move the lower hand up one rung and then bump the top hand again.  Continue alternating hands up one rung at a time until you reach the top of the board, first the engine, then the caboose.  Again, repeat on the other side after a 60 second rest followed by a 180 second rest between sets.  Perform an even number of sets, up to 6 sets, and alternate the starting hand.

Bump Pull-Through
Another option is the Bump Pull-Through.  As with the first exercise, start as high as you can reach from the ground and bump to your last successful rung before failing as in the second exercise.  Now engage to push with the bottom hand and pull with the upper hand until the bottom hand is released and you pull it up and passed the top hand to the highest rung you can reach.  Repeat on the other side after a 60 second rest followed by a 180 second rest between sets.  Perform an even number of sets, up to 6 sets, and alternate the starting hand.

Session	Sets	Exercise	Cadence	Rest
1	6	Maximum Bump	Dynamic	60 sec./1 min 180 sec./3 min
2	6	Bump Train	Dynamic	1 min 3 min
3	6	Bump Pull-Through	Dynamic	1 min 3 min
4	2 of each 6 Total	Maximum Bump Bump Train Bump Pull-Through	Dynamic	1 min 3 min

I’m going to assume that by now your core has become quite strong.  For now, you need all of your core strength for those sick projy’s so we will be using some simple mobility exercises to get warmed up.  In the future, as you go through the Cycle again, choose different exercise progressions to keep it fresh.

Core Workout – Conditioning	Resistance	Sets	Reps	Cadence	Rest
Core Activation: Medicine Ball Lift and Chop	Body Weight	3	12	2/2	0 sec.
Balance: Lunge with Rotation	Body Weight	3	12	4/2/1	0 sec,
Plyometrics: Band Walk	Body Weight	3	12	Repeating	60 sec.

No training here!  Go for a run or a ride either for time or distance and see how you fair.  Maybe enter a race in your area or just get outside and enjoy the scenery without being a slave to the timer.  Try a new sport like swimming and see how much your cardio-respiratory system has improved.  General fitness such as what we have trained here translates across to multi-sport fitness.

Since we have made the first pass through the Cycle, it would be safe to assume that we do not not need to revisit Stage 1a: Preparation.  Instead, take this time to test your lifts again.  If you want to continue with the same lifts, great, you already know how to do them.  If you would like to change lifts or add new ones, this is a perfect opportunity to learn them while you test them.

Finally, if you would like to continue conditioning for Maximum Power, then you can follow the exercises below.  I prefer medicine balls if they are available because it allows for a direct transmission of force to an object, much like an arrow from a bow.  Additionally, the repetitive nature of the movement at such a high speed is a great cardiovascular workout as well.  The resistance level for these exercises is based on your body weight and is detailed below in the chart.  I also like to add in a back exercise for body balance sake; front, back, up, and down.

Medicine Ball Chest Pass
-Assume an athletic stance with feet shoulder width apart and knees slightly bent facing a wall
-Begin with the ball against your chest and elbows by your sides
-Forcefully push the ball away from you towards a wall
-Receive the ball as it bounces back and absorb the force with your arms and bending of the knees
-Repeat as quickly as possible

Back
Soccer Throw
-Assume an athletic stance with feet shoulder width apart and knees slightly bent
-Raise the ball overhead and stretch the body to its full length up onto the toes
-Bring the ball forcefully down in a arc to land in front of your toes and bend your knees
-Be prepared to catch the ball!
-Repeat as quickly as possible
*Note: medicine balls bounce and slam calls do not.  Make sure you know the difference before it tries to hit you in the face or you are waiting for it come back to hands while it sits on the ground

Shoulders

Medicine Ball Overhead Throw
-Assume an athletic stance with feet shoulder width apart and knees slightly bent
-Begin with the ball hanging front of you and a straight back
-Raise the ball forcefully overhead by fulling extending the body from the toes and up
-Be prepared to catch the ball!
-Absorb the force of the ball back to the starting position
-Repeat as quickly as possible
*Note: this is obviously best done in an open space with a high ceiling or outside

Legs
Lunge Jumps
-Assume a lunge position to start
-Jump into the air and switch your legs
-Arms should be above your head for a full extension
-Land with your legs in the opposite position
-Repeat as quickly as possible
-Bonus: Performing both sides counts as one repetition to effectively double the number
-Double Bonus: Add the medicine ball for additional resistance