Welcome
to the Workout Generator
There are 2 ways to use this tool - you can either stick with 1 phase for a certain number of weeks or do every phase in 1 week. Both are effective. Generally, if you have an important event or trip that you know the exact date of...periodization is your best friend. Or, if you like the idea of being a weekend warrior, then "weekend warrior style" all phases in one week...is something you might want to try.
Pick a phase that you want your workout designed around. It is recommended to start with "foundation" if you are coming back from an injury or a break from climbing. If you feel that your foundation is great (in general fitness) then go for strength or whatever you want! BUT in general follow a format of 2-4 weeks of foundation, 3 weeks of strength, 3 weeks of power, 2 weeks of power endurance. shoot for 2-3 training days per week...and you just did a great training cycle!
OR
Pick a different phase type based on the day of the week you are on. Early in the week (when you are most fresh) you will want to pick power or strength. the next day would be strength or foundation, and then a later in the week day would be power endurance. The idea is that by the end of the week you have trained all energy systems but didn't start the week with something that will make it hard to get the most out of the remaining energy systems later in the week.
don't like your workout? hit generate again...
Warm up
Here...once you pick a phase
Climbing Sesh
This will be a brief description of what your goal is - it might be to have fun for 60 minutes...it might be to do a structured exercise like 4min on 4min off for 3 rounds with 10 minutes of rest in between them rounds...who knows, select a phase to find out!
Climbing Specific
The meat of your workout!! here you will be doing something to separate this form a casual session to a "training" session. Exercises might be butt heel drills, campusing boulders, 20 move sequences...the list is pretty huge...but it will be here!
General Strength
Simple but effective general strength stuff to keep your body healthy and reduce injury potential
Functional
These are to keep you from dying...
I mean keep you from developing imbalances
Cool Down
This actually matters a lot
you better do it
or else
Stretch
Also don't skip please