Calisthenics For Rock Climbing: Tim’s Training Plan

3-4 Days/Week, 30-45 Minutes per Session

Tim came to me as a recreational rock climber. He wanted to get strong, move well, and build a skill set that would transfer to functional life movements and climbing. No gym machines. No heavy barbells. Just pure bodyweight strength, tendon resilience, and raw control over his own frame.

Here’s what we’re working toward in his first 8–12 weeks:

• Build up strength relative to bodyweight

• Improve mobility and tendon strength to avoid injury

• Develop control over L-sits, planche leans, and front lever tucks

• Increase overall body awareness through push/pull skill work

• Lay the groundwork for advanced movements like the muscle-up, pistol squat, and handstand

Logging & Progress Tracking

Tim is encouraged to log progress weekly—especially for skill-based holds like L-sits, planche leans, and tucks. We’re tracking the longest L-sit hold each week, then aiming to increase by 2–5 seconds the next week. He’s also recording clips to review his form, especially for new patterns like scapular pull-ups or assisted pistol squats. The way I do this is to use the notes app in my phone with a folder for calisthenics, naming each entry something like “L-Sit”, “Pull Strength”, or “Handstand Progress” to stay organized and motivated.

The Workout Split

Day 1: Pull Strength & Core Control

Warm-Up (5 min):

Click or tap to see workout example if underlined

• Arm Circles: 2×10 each direction

• Scapular Pull-Ups: 3×5

• Wrist Prep: circles, flicks, wrist push-ups

Main Workout (Rest 45-60 seconds between sets)

• Pull-Ups (band assisted if needed): 3×5–8

• Feet elevated ring row (or bar): 3×8–12

• Chin-Ups: 3×5–7

• Dead Hangs: 3×20–30s

• Hollow Body Hold: 3×20s

Recovery:

• Doorway Pec Stretch: 2×30s

• Thoracic Spine Foam Rolling: 2 min

• Wrist Flexor Stretch: 2×20s

Day 2: Lower Body & Core Endurance

Warm-Up:

• Leg Swings: 2×15

• Cat Cow: 1×8, slow

Circuit (3 rounds, rest 20s between sets, 90s between rounds):

• Jump Squats: 12–15

• L-Sit Tucks or Holds: 20s total

• Step-Up to Knee Raise: 10/leg

• Single-Leg Glute Bridges: 8/leg

• Side Plank with Hip Dips: 8/side

Mobility:

• Hip Flexor Stretch: 2×20s/side

• Calf Wall Stretch: 2×20s

• Cat-Cow Stretch: 1×8

Day 3: Rest / Active Recovery

This day is about movement quality and tendon health.

Mobility Routine:

• Banded Shoulder Dislocations: 3×10

• Wrist Extension Stretch: 3×15s

• Deep Squat Hold (hands overhead): 3×30s

• Child’s Pose: 2×30s

Optional Light Activity:
Walk, cycle, or do 20–30 minutes of restorative yoga.

Day 4: Push Strength & Shoulder Stability

Warm-Up:

• Wall Shoulder Flexion: 2×10

• Band Pull-Aparts: 2×12

Circuit (3 rounds, rest 20s between sets, 90s between rounds):

• Incline Push-Ups (reduce shoulder strain): 8–12

• Scapular Push-Ups: 10

• Bench / Chair Dips: 6–8 (monitor for pain)

• Wall Handstand Holds (for shoulder stability): 15s

• Resistance Band Shoulder Press (light tension): 8 reps

Mobility:

• Doorway Shoulder / Pec Stretch – 2×20s/side

• Wrist Drills (flexion + extension) – 2×15s each

Day 5: Skills & Deep Mobility

Warm-Up:

• Jumping Jacks – 50

• Arm & Leg Swings – 20 each

Skill Work (3 sets each, rest 2–3 min):

• Planche Leans – 5s holds

• Hollow Body Hold - 3 sets of 15 seconds

• Front Lever Tuck Hold (with resistance band) – 5s

• Assisted Pistol Squats (use a pole or band for balance) - 3 sets of 5 reps

• L-Sit (tucks, single leg, or in-and-outs) – 3×10–20s

Tip: If your max L-sit is 10s, hold that for one set, then transition to tuck or one leg out instead of dropping. Build resilience, not just reps.

Mobility:

• Deep Squat with Arm Raise – 3×10

• Standing Hamstring Stretch – 2×20s

Progression Guidelines

• Pull-Ups: Move to harder variations (chest-to-bar, archer) once 8+ reps is easy.

• L-Sits: Track weekly. Add 2–5s to your longest hold each week.

• Planche Leans: Focus on protraction and lean angle—film yourself!

• Dips: Watch for shoulder pain. Sub out with triceps push-ups if needed.

• Front Lever: Keep knees tucked, then slowly extend one leg as you build strength.

Final Thoughts

This is foundational training. You’ll build strength that actually transfers into new skills, athletic movement, and daily life. Stay consistent, track what you’re doing, and listen to your body. The holds will get longer. The pull-ups will feel lighter. And before you know it, you’ll start seeing a different version of yourself—strong, mobile, capable!

Where to get support

If you want more progressions, useful tips, or insights from other athletes - join our discord community!👇🏼