The Rock Climber: Strength Program & Hangboard Drills on Spitfire Athlete


Are you a climber looking to build strength, stay limber, and take your performance to the next level?  You have come to the right place.

This program has three components: a strength cycle, hangboard drills, and mobility-enhancing stretches.

Strength Cycle

The strength cycle helps you build full body strength. Strength helps your body move better, helps your muscles become more efficient, and helps you become a faster runner.

In this part of the program you will be:

  • squatting
  • deadlifting
  • bench pressing
  • overhead pressing

In the strength cycle you will focus on increasing your squat and deadlift by 5lbs each training day and your bench press and overhead press by 2.5lbs each training day.

To progress by 2.5lbs each training day for the upper body movements, you might want to consider buying fractional plates, also known as change plates to throw in your gym bag in case your gym doesn’t have weights lighter than 2.5lbs.

We recommend these classic fractional plates for your home gym or these soft rubber ones for on the go.

Hangboard Drills

Hangboard drills increase endurance in your forearms and fingers for contact strength.


You’re going to love these hangboard drills. They are challenging and were designed by former pro rock climber turned elite sports medicine chiropractor Natasha Barnes.

Mobility Drills

You’ll also complete mobility enhancing stretches to help you stay limber.


You will be training for four weeks. Each week you will lift for three days, complete hangboard drills two days a week, and resting on the remaining days. Your mobility work will be completed before and after your training.

Are you ready to train like a pro rock climber?

The Rock Climber is one of our pro training plans. The best place to buy pro is from our website, where it’s only $29.99/mo vs. $36.33/mo in the App Store.

Train for strength and power. Train to build yourself physically and mentally. Start training with Spitfire Athlete today.

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