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Off-The-Wall Training Plans

HOW DO THEY WORK?


The Catalyst At-Home Training Plans are designed to help you maintain and improve your strength by providing a set of exercises and resources that you can use at home!

Once purchased, simply download the reference document and training sheets, and get started.

Climbing Fitness

The Catalyst At-Home Training Plan for Climbing Fitness is designed to help you maintain and improve your strength by providing a set of exercises and resources that you can use at home - suitable for all ages and ability levels.

Once purchased, simply download the reference document and training sheet, and get started!

Required Equipment

We have aimed for this training plan to require the minimal amount of equipment!

What you’ll need:

  • A pull-up bar
  • A floor
  • A yoga mat
  • ​A resistance band/ strap/ length of rope

Specific Aims

The specific aims of this plan are:

  • Improve Upper Body Strength
  • Improve Lower Body Strength
  • Improve Core Strength
  • Improve Antagonist Strength

Plan Specifics

Our training plans are easy to follow -we have split our training into 4 key areas; Upper Body, Core, Lower Body and Antagonist, andwith thorough explanations and video demonstrations of each exercise you will always follow the same 3 day cycle:

  • Day 1 - Cardio, Dynamic Stretching, Training-Specific Warm-up, Upper Body workout, Core workout, Stretching.
  • Day 2 - Cardio, Dynamic Stretching, Training-Specific Warm-up, Lower Body workout, Antagonist workout, Stretching.
  • ​Day 3 - REST :D

The training sheets provided give guidance on which exercises to do and when, and should be used to keep notes on your progress!

Climbing Fitness (No Pull-Up Bar)

The Catalyst At-Home Training Plan for Climbing Fitness is designed to help you maintain and improve your strength by providing a set of exercises and resources that you can use at home. This specific training plan is fully executable WITHOUT a pull-up bar, and is suitable for all ages and ability levels.

Once purchased, simply download the reference document and training sheet, and get started!

Required Equipment

This training plan can be completed with only a resistance band and a bit of floorspace.

We would also recommend using a yoga mat for comfort if you are using a hard floor, and that's all you'll need!

Specific Aims

The specific aims of this plan are:

  • Improve Upper Body Strength
  • Improve Lower Body Strength
  • Improve Core Strength
  • Improve Antagonist Strength

Plan Specifics

Our training plans are easy to follow - we have split our training into 4 key areas; Upper Body, Core, Lower Body and Antagonist, and with thorough explanations and video demonstrations of each exercise you will always follow the same 3 day cycle:

  • Day 1 - Cardio, Dynamic Stretching, Training-Specific Warm-up, Upper Body workout, Core workout, Stretching.
  • Day 2 - Cardio, Dynamic Stretching, Training-Specific Warm-up, Lower Body workout, Antagonist workout, Stretching.
  • ​Day 3 - REST :D

Boulder Strength

The Catalyst At-Home Training Plan for Bouldering Strength is designed to help you maintain and improve your strength by providing a set of exercises and resources that you can use at home.

You will immediately receive BOTH the Hero Plan (two-armed hangs) and the Titan Plan (one-armed hangs) for you to explore. Our team of expert coaches are here to help if you would like any guidance on whether you're a Hero or a Titan.

Required Equipment

We have aimed for this training plan to require minimal equipment.

Essential:

  • a fingerboard (we have used a Beastmaker 1000 when designing this plan, but it can be easily adapted for any fingerboard - please get in touch if you would like any advice at all!)
  • a length of rope/ strap
  • some method of adding weight to yourself (a weight vest/ harness/belt with weight attached/ a rucksack filled with heavy objects)
  • a floor

Ideal:

  • a pulley system
  • a yoga mat

Specific Aims

The specific aims of this plan are:

  • Improve Finger strength (be able to hold smaller holds)
  • Improve Arm strength (work towards one arm pull-ups)
  • Improve Core strength (work towards front-levers)
  • Improve Antagonist strength (maintain health whilst strengthening other areas)

Important Information

This plan involves exercises on a fingerboard, and so requires a minimum level of strength to ensure its safe use.

All training, particularly fingerboarding, carries with it an element of risk owing to its intensity. To minimise these risks, we recommend that before beginning this training plan, you are:

  • Able to, when fully warmed up, comfortably hang from a 15mm edge (like a doorframe) using two hands for 10 seconds.
  • Have finished the puberty stage of your development.
  • Are free from injury.

Please be aware that fulfilling the above criteria does not mean you are completely safe from injury; please warm up carefully, and gradually progress through the exercises.

We are here to advise, but it is up to you to manage your own risks.

Plan Specifics

Our training plans are easy to follow; whether you are using the Hero Plan or the Titan Plan, you will always follow the same 3 day cycle:

  • Day 1 - Cardio, dynamic stretching, fingerboard warm-up, Fingers workout, core workout, antagonist workout, stretching.
  • Day 2 - Cardio, dynamic stretching, fingerboard warm-up, arms workout, core workout, antagonist workout, stretching.
  • Day 3 - REST :D​
At Home Training Plan - Climbing Fitness (Pull-Up Bar Required)
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At Home Training Plan - Bouldering Strength
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At Home Training Plan - Climbing Fitness (No Pull-Up Bar Required)
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