How To Climb 5.13

Our answer to what is holding you back.

This 12 week program will help give you all the strength components required to go and climb 5.13 this year.

Over the past five years we have gathered data from over 1000 climbers from a wide range of abilities. The data proved overwhelmingly that shoulder stability has a drastic affect on climbing performance.

This program is designed to improve shoulder stability, increase grip strength, and decrease the risk of some of the most common climbing related injuries.

A Functional Program

We set this daily program up to be easily adapted for training at home, or at the gym.

3 Days of Strength

There are three strength sessions in this program every week. In addition there are two days of finger work and rehab.

Gym Program

You will only need something to hang from, and a couple appropriate weights.

Transformative

Given the importance of soft tissue health, we include some education items to be done daily to improve your soft tissue health (You will need a lacrosse ball.)

Functional

All of the exercises in this program are designed to connect your shoulder to the rest of your body. This is going to make climbing fundamentally easier.

Plays Well With Others

This program is built to be used as a daily practice. It will play well with any other programming/activity you are currently doing.

Repeatable

This program is easily repeated. Given the value of the movements included, it is something one could continue to go over and repeat multiple times.

Not just another spreadsheet

Our programs are delivered via the Ascension Training Platform. An app that we built specifically for delivering programs to mountain athletes. It has all the videos and descriptions needed for you to navigate your program. What is more, it comes with substitutes for all the exercises if you happen to find something to be too easy, or too difficult.