Outcome Goals:

1 – Improved mobility

2 – Increased strength at the end ranges of motion

3 – Injury prevention, soft tissue maintenance, and durability training

The Performance Climbing program is broken down into three areas of focus: mobility, strength and conditioning.


The mobility training days are designed to develop mobility at the joint level, with special attention given to injury prevention at the end ranges of motion and at unique joint angles. This focus not only improves performance, but reduces injuries.

  • Increased range of motion
  • Breath work under tension
  • Active strengthening at end of range of motion

The strength component of Performance Climbing is designed to enhance the strength endurance and power of fundamental movement patterns as well as to provide athletes with a well-rounded strength base for short, technical routes and multi-pitch endurance. The most important areas of strength are pull ups, and single leg strength.

  • Grip strength and endurance
  • Straight arm (Scapular) strength and control
  • Strength through full ranges of motion

While conditioning is not necessarily a pillar for climbers, the Performance Climbing program still utilizes a structured program to ensure that climbing approaches aren’t limiting performance on the wall, and to improve lactic acid flushing. A mixed-modal approach ensures that not only is the conditioning portion of the program restorative, it also complements the strength-endurance training required for all climbers.

  • Whole body conditioning
  • Aerobic endurance training and improved recovery
  • Proper technique for Rower, Stationary Bike, Treadmill, Ski Erg, Outdoor Cycling, and Running


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