Stronger Shoulders 1.0

What you need to send harder.

This is a 4 week program built to improve your shoulder stability and your climbing.

Over the past five years we have gathered data from over 1000 climbers from a wide range of abilities. The data has overwhelmingly demonstrated 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 more common climbing related shoulder 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.

There are also two optional days of finger work and rehab.

Gym Program

You will only need some basic equipment to do this program. Something to hang from, some basic weights, and rings/trx.

Transformative

Given the importance of soft tissue health, this program includes some educational material on how to take care of your body (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.

Beginner +

This program is designed for people with some training background in climbing. I have run athletes climbing 5.14 through this thing, as well as those climbing 5.10.

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 in house specifically for delivering programs to mountain athletes. It has all the instructional videos, information, and exercise descriptions needed for you to complete your programming effectively. What is more, it comes with substitutes to ensure that if you find something to be too easy, or too difficult, you can crank the dial however you wish.