PRE-WRITTEN PLANS
Want a simple and proven-to-be-successful plan to follow. Here are your options.
Our ROAP coaches have been writing training plans for clients for over one and a half decades. Over that time, you start to see what works and what doesn’t. Although a personalised plan is definitely the best option, sometimes you are more limited to time and finances, making these more suitable.
We have various options for you to purchase with more being created weekly.
THE PLANS
All of the plans below have been written with the ability and safety of the climber in mind. Having expert advice on some specific training can go a long way and we are certain that the supplementary training plans below will hit the mark perfectly.
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Not only will this plan help you develop increased strength and power, but it will also help you become more stable and reduce the likelihood of injuries. Written with a world-renowned physiotherapist and strength coach.
Climbers are infamously bad for not looking after their bodies. Straight from work/school to the gym. Lots of pulling alongside poor postures is a recipe for injury.
This plan was initially created for injury prehab and prevention reasons. Joining forces with a personal trainer, physiotherapist as well as a conditioning coach (all specialising in climbing) helped create the product it is today.
Adapted over 2020 for flexible training environments: whether you have access to a full weights gym, a TRX or purely yourself and a few bands, this plan can take you from climber to athlete with a routine that is adaptable and that you can use for a lifetime.
Tired of feeling tweaks and getting injured - this is for you.
A strength and conditioning plan for every climber!
A 6-week plan written specifically for the beginner sport climber. This plan has been pre-written, but will ensure quick and safe progress allowing you to reach 6b/5.11 in no time.
This plan covers your strength, power and all endurance aspects along with fascial release, antagonist exercises and stretching/mobility.
It can and has been used by climbers repetitively with excellent results.
Whether you are injured, have less equipment available or want to train more frequently, there's a reason a lot of the world's best athletes are now using Blood Flow Restriction (BFR) training.
Arterial restriction can fool the body into thinking you are training at a much higher intensity. Release the bands after a specific timeframe and workout and you’ll get an incredible anabolic reaction.
Here's the only plan you'll ever need.
You will probably be fairly familiar with the campus board operating at this level - but do you incorporate it successfully into your training? Do you know how to?
This plan makes it easy for you!
Not only does it present the best possible sessions and what these do for you, it will show you how. Robin and Alex have created bespoke video tutorials that are private to this plan. The finer techniques are discussed and how small errors can lead to a lack of power.
This plan will undoubtedly teach you new things and help you release your maximum potential.
Elite - for V9+; fr8a+^; 5.13c+ climbers.
Strength - the foundations of climbing. A hangboard can be an intimidating tool, but once you know the secrets, training will never be so easy. This plan has been specifically designed for the intermediate climber - V3-V7; fr6b-7c; 5.10a-5.12d.
This is a routine that will help you progress safely, but with stronger fingers than ever.
From the anatomy and understanding of the science behind finger strength training, to the equipment needed and the plan to follow. Video links for every exercise. A plan that will not only get you stronger, but have you learning along the way. This is an interactive PDF with hyperlinks to help you with exercises. It is written in English.
A 6-week plan written specifically for you sport climbers. This plan has been pre-written, but based on a plan that has been tested by various climbers with varying abilities - all with huge success.
This plan covers your strength, power and all endurance aspects along with fascial release, antagonist exercises and stretching/mobility.
It can and has been used by climbers repetitively with excellent results.
Strength - the foundations of climbing.
This plan has been specifically designed for the advanced climber - V8+; fr7c+^; 5.13a+. At this grade, you will be familiar with a hangboard, but do you incorporate it well into your training?
This plan shows you how to alongside how to maximise finger strength and do so safely.
You may use the campus board and you may use it regularly, but are you using it effectively to maximise this incredible training tool.
Robin and Alex have explored every way for you to maximise your power and your potential. They have written this as a supplementary plan and how to best incorporate it into your training. With video tutorials included as well as common errors, you will soon release Puccio Power!
Advanced - this plan is written for V6-8; fr 7b+-8a; 5.12c-5.13b climbers. If you are climbing higher grades, please check out the elite campus board plan.
The campus board is one of the most useful bits of training equipment at any gym - if used correctly.
This plan not only provides the best methods of practice, it also has video links to Robin and Alex showing you how to do it - the nuances of technique and how to maximise the gains you’ll see from this plan.
This plan is a supplementary plan - so Robin and Alex have written in when best to incorporate it into your training.
Intermediates - this plan is written for V3-V5; fr 6b-7b; 5.10d-5.12b climbers. If you are climbing higher grades, please check out the advanced campus board plan.
SIMPLE, EFFECTIVE AND YOU’LL SEE GREAT RESULTS!
HANGBOARD
Level 1: For the intermediate climber (V2/6a/5.10 up to v5/7a/5.12)
Level 2: For the advanced climber (v6/7a+/5.12a up to v8/8a/5.13b)
Level 3: For the expert climber (V9/8a+/5.13c and upwards)
Hangboarding is an essential training tool. Often misunderstood, put on a pedestal or surrounded with fear, the hangboard should be used by pretty much every climber.
Our ROAP coaches have developed three hangboard training plans that will not only provide schedules, but understanding - teaching you why you should use certain protocols and when. They are progressive, so if you have completed level 1, you can move on to level 2 (more info on timings in plan), likewise for level 2 progressing onto level 3.
CAMPUS BOARD
Level 1: For the intermediate climber (V2/6a/5.10 up to v5/7a/5.12)
Level 2: For the advanced climber (v6/7a+/5.12a up to v8/8a/5.13b)
Level 3: For the expert climber (V9/8a+/5.13c and upwards)
Developed by Wolfgang Gullich when he was training to climb Action Directe (9a/5.14d), the campus board is the best tool at developing raw power. Whether you are new to the campus board or have been using it for years, there plans will not only improve your technique, but help you develop more power than you could have ever imagined.
SPORT CLIMBING
Level 1: For the intermediate climber (V2/6a/5.10 up to v5/7a/5.12)
Level 2: For the advanced climber (v6/7a+/5.12a up to v8/8a/5.13b)
Level 3: For the expert climber (V9/8a+/5.13c and upwards)
Our pre-written plans have been carefully prepared with the sport-climber in mind. Robin and Alex have clients operating at all levels. Be it new to the sport or operating at 9a+/5.15a and above.
They have written plans for hundreds of athletes and know what works and what doesn't - specifically with the sport-climber in mind. Want to tick off your projects? This is for you.
BOULDERING
Level 1: For the intermediate climber (V2/6a/5.10 up to v5/7a/5.12)
Level 2: For the advanced climber (v6/7a+/5.12a up to v8/8a/5.13b)
Level 3: For the expert climber (V9/8a+/5.13c and upwards)
Alex has climbed over 240 V11s and above, including 8 V14s! Both Robin and Alex have clients operating as a very beginner and as professional athletes. They know what it takes to focus in on your goals. Be it top tips and tricks (technically) and physical training - these will help you level up.