1 or 2 times per week: 1. Pull ups 0:52 2. One harm hangs 1:46 3. Crimp hangs 2:37 4. Max campus reach 3:07 5. Campus board: up 1, 2, 3, 4 3:47 6. Campus board: skip one, pull through 4:47 7. Campus board: crossing ladder 5:57 8. Ab roller 6:40 9. Sit ups 6:40 10. Push ups 6:40 Do the rotation 3 times, with 5 minutes rests in between
Thanks for sharing! These are great workout ideas I'm sure to implement. I'm super glad to see someone like Paul helping out non-professional but passionate climber!
@@GeekClimber It's honestly really easy. I could do 15 pullups 2 months ago but no 1 arms. I just progressed by doing bigger and bigger sets of negatives on each arm until I could do 3. Then I just progressed from there and now 2 months later I can do 8 on each arm.
This is a great collaboration!! Two of the most chill climbers training together! Thanks for the video and this is definitely one I'll come back to for training info.
Nice, really looking forward to trying some of these. A question though: the entire workout is supposed to be 5 of these in 1 rotation, and in total do the rotation 3 times. How many reps of each exercise do you do? Do you only do reps on the crimp hanging and pullups?
Yes, you are right. Multiple reps for the crimp hanging and pullups. One rep for campus board/rung workouts and one arm hangs. I am sure multiple reps for ab rollers, sit ups and push ups too, but Paul didn't go into details about these ones.
Great videos. A little focused training goes a long way, I’m sure you’ll be pushing past your plateau and setting new personal bests in no time! Stay psyched! Cheers.
Nice. I have been watching your rock climbing videos for a week now and they are so good, it makes me want to try to do rock climbing. I am 14 and weigh 44-48kg But I can barely do a push-up or a pull-up, may I get some tips on how I can get started or increase strength? Thanks
My suggestion is just go to the gym and climb! You will build strength and have fun at the same time. Eventually you will be able to do a pull-up or a push-up. The workouts shown in the video are a little more advanced and are for climbers who hit a plateau.
Geek Climber Cool! Thanks for the advise and I love your videos. The enthusiasm is so contagious and is one of the reasons I want to try rock climbing. I hope I can see you one day in person!
I am definitely going hard at it now. Might take a while because of my age and lack of talent but I think eventually I will be able to climb a few grades higher.
I highly recommend you to give rock climbing a try! If you climb consistently for 6 months I guarantee you will develop enough strength to do a pull up.
Great video! I watched it a couple times already. I'm a V5-V6 climber and started trying a couple of these workouts. I haven't done a lot of hangboard training but will be incorporating them regularly into my routine. Through lifestyle changes I lost 25 pounds last year and am in a pretty decent body shape for climbing right now with a 21.3 bmi. I'm hoping I can get solidly into the V6s and start tackling the V7s (and more 5.11s) soon. What grade are you climbing right now? Have you noticed any recent climbing improvements since you started this workout?
Glad you find the video helpful! I climb V5s mostly and I have been able to climb a few V6s recently, which I think is because of this workout. Once I feel I can climb V6s solidly, I will upload an updated video.
I recently started to climb and especially with lead my grips tire really fast. I wanted to use your method of hanging with one arm to improve this weakness. I was really shocked that I can only hang on one arm for about 1-2 seconds on the bar. I am built quite strong and I was also known for a strong grip in wrestling so this was surprising to me (I weigh in about 86kg which is about 185 I reckon). Can someone from the community get me started on how to develop grip strenght that will support hanging on one arm? It will be appreciated greatly! good speed!
I think having a mobilized and strong shoulder plays a big part in one arm hangs. I suggest working on external rotations for your rotator cuffs, lateral raises for your lateral delts. Also while you are hanging with one arm make sure your shoulders are engaged instead of hanging loosely. Initially you can hang on pull up bars instead of the holds on the hangboard too. Hope this helps.
The only thing I'd add to this is that tendons/ligaments take a long time to toughen up compared to muscles/skin, push it all you like, your joints will start to feel like they're filled with glass. Consider a week or two off every now and then, eat well, let them get a proper rest to build. Then wind it up back up. Repeated for a year or so after you start, you'll feel it improve. I was doing this for my first 3 years. It takes as long as it takes.
Interesting idea about taking a week or two off every now and then. Recently I have felt that my fingers seem to be on the verge of getting injured and I am researching on different finger stretches/exercises. Maybe more rest like you said is what I need.
@@GeekClimber Just saw this. Chad. This is Mesa Rim's Academy. Located in San Diego. Thanks for the props Geek Climber. I'll have to say hi next time I see you at the MV location.
When it is appropriate to start this kind of training? I’ve been climbing about 7 months or so now can can consistently send V3 and some V4. Am I ready for something like this?
It might be a little too soon because strengthening your finger tendons takes time. If you really want to go for it, I suggest hanging on rungs that are not thinner than 1 inch.
Hey, sorry for bothering...Are you doing these one arm and two arm hangs after climbing session or on non climbing day? I'm not sure is it too intense for after climbing. Tenx. Great video btw 💪🏼
1. Pull ups 3 reps 2. One arm hang 1 rep 3. Crimp hangs 5 reps 4. Max campus reach 1 rep 5. Campus board: up 1, up 2, up 3, up 4 1 rep 6. Campus board: skip one, pull through 1 rep 7. Campus board: crossing ladder 1 rep 8. Ab roller (not sure how many reps) 9. Sit ups (not sure how many reps) 10. Push ups (not sure how many reps) 3 sets in total.
When Paul said “when you come in after a day of climbing ... choose five, whichever five” what is he referring to? Great content by the way! Thanks Mate!
You’re welcome! He was referring to the 10 exercises he showed me. Randomly pick 5 to do after a session of climbing. However, I usually pick the way that there’re 3 finger/arm workouts and 2 core workouts.
@@GeekClimber I tried it two days ago. I've to admit that it was pretty hard for me, maybe because I've just restarted boulder after two months of sport climbing without pan gullich and co. However, good workout, I'll continue to do it.
The hangboard workout Paul showed me is pretty manageable for a post climbing workout. I am sure if he had shown me a dedicated hangboard workout, it would have been a lot more intense.
You did great! Excited to see how you progress with these workouts for the next time I come out to California! 💪💪💪
Thank you for your advices! Looking forward to try them out ;)
I will definitely keep working on it! Look forward to the next time you visit California!
Paul, I've always read to never campus after climbing... only when fully fresh (after warming up). Any thoughts?
Thank you for doing this! You didn't help just him, but us as well! I will definitely use some of these things on my climbing workout.
Paul, great training suggestions! Thanks!
1 or 2 times per week:
1. Pull ups 0:52
2. One harm hangs 1:46
3. Crimp hangs 2:37
4. Max campus reach 3:07
5. Campus board: up 1, 2, 3, 4 3:47
6. Campus board: skip one, pull through 4:47
7. Campus board: crossing ladder 5:57
8. Ab roller 6:40
9. Sit ups 6:40
10. Push ups 6:40
Do the rotation 3 times, with 5 minutes rests in between
Great summary 👍
Life saver
Sorry to ask, but what does it mean by rotation? Do all 10 three times in one sitting? :O
Lumi Amerda the real MVP for writing it down for us
Alex Teoli I don’t know but it’s definitely not that
Thanks for sharing! These are great workout ideas I'm sure to implement. I'm super glad to see someone like Paul helping out non-professional but passionate climber!
You're welcome! Paul is the most down to earth professionals that I've ever met. It was a truly amazing experience!
good on Paul Robinson to not only explain the exercises but to do so with passion and enthusiasm, thanks -sam
Paul is super knowledgeable and passionate about climbing!
Paul seems like they'd be a great trainer. Thanks for helping to share some of their expertise with us!
Awesome, I learned some new training ideas and learned what a solid dude Robinson is
Glad you learned something from the video! And yes, Paul is the most down-to-earth professional that I’ve ever met!
These are some great workouts. Thanks for sharing!
You are welcome and glad you like them!
Great video! Thanks for sharing the workout.
Glad you like the video!
Wow dude these excercises are great.
Totally agree with you! Paul is amazing!
thank you brother :D
You’re welcome man!
I'm adding these to my routine at the gym tonight! Also, does anyone else think that Paul looks a little like Michael Keaton?
Let me know how it works for you! I am interested to know. I don't really think Paul looks like Michael Keaton haha.
good job
👍👍👍
Progress to 1 arm pullups you'll become a beast
Hopefully I will be able to do a one arm pull up sometime in my lifespan.
@@GeekClimber It's honestly really easy. I could do 15 pullups 2 months ago but no 1 arms. I just progressed by doing bigger and bigger sets of negatives on each arm until I could do 3. Then I just progressed from there and now 2 months later I can do 8 on each arm.
how long into climbing does it take to do these exercises? is 6 months of bouldering indoors too soon for this?
It’s definitely too soon for crimp hangs and campus board workouts. I think you need to climb for at least two years first.
Don't do it yet, you might hurt your tendons
Wonderful, professional indoor climbers 🤣😂🤣😂
Paul is a professional everything climber.
Dumbass
dude, you have to be a dumbass. Paul Robinson climbs V15 outdoors. Like, how can you be so dumb?
Paul is such a decent guy. Great vid!
Paul is one of the most incredible individuals that I've ever met!
"I usually do 10 sets of 10 pull ups. What about you do 3?"
I mean, paul climbs v16s, i think he's qualified to assume your power level lol
Oh man! #7 "Crossing Ladders" being able to not only work on finger strength but actual body positioning as well. So good!
I actually tried it off camera and the way it activates my muscles is amazing!
Im too rookie for this, but I will get there. Really great and cool tips!!
Yes you will get there eventually!
Are you there yet?
@@Jacob0481 Im 30 kilos heavier!!! 🤣🤣🤣🤣
@@Jacob0481 Rip 😂😂😂
This is a great collaboration!! Two of the most chill climbers training together! Thanks for the video and this is definitely one I'll come back to for training info.
You’re welcome and glad you like the video!
actually one teaching the other is not really training together
one youtube and one real climber =)
Awesome and informative video as usual! Keep up the great work on your channel!
Glad you like the video! Definitely more awesome videos to come.
I want this guy to tell me I'm doing a good job
Paul is definitely an amazing teacher. He is super encouraging!
your love language is communication aparantly. some ppl live off of words
Nice, really looking forward to trying some of these. A question though: the entire workout is supposed to be 5 of these in 1 rotation, and in total do the rotation 3 times. How many reps of each exercise do you do? Do you only do reps on the crimp hanging and pullups?
Yes, you are right. Multiple reps for the crimp hanging and pullups. One rep for campus board/rung workouts and one arm hangs. I am sure multiple reps for ab rollers, sit ups and push ups too, but Paul didn't go into details about these ones.
How many set do you do at each rotations?
Great videos. A little focused training goes a long way, I’m sure you’ll be pushing past your plateau and setting new personal bests in no time! Stay psyched! Cheers.
I am actually really close to breaking the plateau! Hopefully that will happen soon and I will make a video about it when it happens!
Really enjoying these videos. Paul seems like a really nice guy.
Glad you enjoy the videos! Paul is one of the most down to earth professionals that I've ever met!
Another excellent video with lots of great ideas to spice up a training session. Thanks again for your hard work!
You are welcome! Happy training!
Nice. I have been watching your rock climbing videos for a week now and they are so good, it makes me want to try to do rock climbing. I am 14 and weigh 44-48kg But I can barely do a push-up or a pull-up, may I get some tips on how I can get started or increase strength? Thanks
My suggestion is just go to the gym and climb! You will build strength and have fun at the same time. Eventually you will be able to do a pull-up or a push-up. The workouts shown in the video are a little more advanced and are for climbers who hit a plateau.
Geek Climber Cool! Thanks for the advise and I love your videos. The enthusiasm is so contagious and is one of the reasons I want to try rock climbing. I hope I can see you one day in person!
Glad you like my videos! Hopefully someday when we eventually meet, you will be climbing V5s or even higher!
Try negative pull/push ups.
What a great teacher! Encouraging, realistic, non-condenscending
Paul is phenomenal. The most amazing professional that I’ve ever worked with!
paul's a stand up guy.
best of luck in your climbing journey :)
Paul is definitely one of the most down to earth professionals that I have ever met!
Awesome video with great info. So cool you got to climb and train with a pro. Hope it moves you to higher grades with all the info you got.
I am definitely going hard at it now. Might take a while because of my age and lack of talent but I think eventually I will be able to climb a few grades higher.
I even cannot do a normal pull up
I highly recommend you to give rock climbing a try! If you climb consistently for 6 months I guarantee you will develop enough strength to do a pull up.
Geek Climber thanks
😝
Just injured my right leg and I´m happy to see this upperbody intensive workouts.
Thanks a lot
You are welcome and hope you recover soon!
Thanks, it´s already feeling better after 2 days. Maybe it wasn´t that big of a deal after all ;)
EXACTLY what I am looking for right now. Thanks.
You’re welcome! I am interested to know how it works for you if you implement it!
I like your Adidas shoes.
The massaging shoe sole is amazing!
Great video! I watched it a couple times already.
I'm a V5-V6 climber and started trying a couple of these workouts. I haven't done a lot of hangboard training but will be incorporating them regularly into my routine. Through lifestyle changes I lost 25 pounds last year and am in a pretty decent body shape for climbing right now with a 21.3 bmi. I'm hoping I can get solidly into the V6s and start tackling the V7s (and more 5.11s) soon.
What grade are you climbing right now? Have you noticed any recent climbing improvements since you started this workout?
Glad you find the video helpful! I climb V5s mostly and I have been able to climb a few V6s recently, which I think is because of this workout. Once I feel I can climb V6s solidly, I will upload an updated video.
I always wonder why these guys aren't "gymnast ripped" if you get what i mean. Because they sort of do the same kind of workouts.
Double dyno is fine as long as u know what ur doing. I wouldn't campus after a session. Maybe mid session or after a big warm up
I think it’s a good idea to stay away from double dyno for us intermediate climbers!
I think climbing gives you bad posture. These guys should do some deadlifts!
U gotta Max out on fukin pullups...
For sure dude!
Really good video. Thanks for the tips
Glad you find them helpful!
I recently started to climb and especially with lead my grips tire really fast. I wanted to use your method of hanging with one arm to improve this weakness. I was really shocked that I can only hang on one arm for about 1-2 seconds on the bar.
I am built quite strong and I was also known for a strong grip in wrestling so this was surprising to me (I weigh in about 86kg which is about 185 I reckon). Can someone from the community get me started on how to develop grip strenght that will support hanging on one arm? It will be appreciated greatly! good speed!
I think having a mobilized and strong shoulder plays a big part in one arm hangs. I suggest working on external rotations for your rotator cuffs, lateral raises for your lateral delts. Also while you are hanging with one arm make sure your shoulders are engaged instead of hanging loosely. Initially you can hang on pull up bars instead of the holds on the hangboard too. Hope this helps.
@@GeekClimber Thank you for your advice! I will implement it in my training regime!
great attitude, to training and climbing. keep up the good work
Currently trying really hard to climb a grade higher!
Yeah dude.. follow that training plan and you’ll become a beast!! Can’t wait for it 👌
I've been following the training plan for over a month now! Can't wait till the day that I can climb a grade higher.
So cool 👍
Thanks for the training video! The content is well explained, and I keep referring back to it to increase my strength training.
Glad you find the video helpful for your strength training!
01:18 Paul impressed with your strength! You have a sick workout area at your gym..jealous.
This gym is actually not open to the public. It's mainly used by the youth climbing team.
@@GeekClimber oh haha, cograts on makinh it to the youth team Geek Climber. 🙄
Awesome climbing shoes! Paul seems like a good climber.
Haha, Paul is a professional climber. Paul’s shoes were so tight that he had to take them off instantly when he was not climbing.
This looks like alot of fun, as a kid I always loved climbing trees
You should definitely consider visiting a rock climbing gym some time!
Why was your gym so empty? Mine is always packed whenever I go O.o
Because it’s a dedicated training facility. That was actually my first time in there too. I usually go to the public ones.
Geek Climber That must have been an cool experience! Those perks of youtube stardom haha
training power after hard boulder session is just insane!
I love how Paul seemed to genuinely be happy to help
You are right Paul was super friendly!
Watching this makes me feel really weak
This workout is indeed intense!
Great video. I take the Chris Sharma approach: no training, just climbing. I only climb for fun anyway.
That’s exactly what I did for the past 10 years, but if you want to improve faster you will need to train.
Geek Climber not true. As long as you limit boulder you can hit double digits no training
There was something I didn’t understood.
Because I can’t read English well.
How many times to hang ups?
It's 5 seconds hang, 5 seconds rest, and then repeat for 5 times.
What r those shoes ma man
It's La Sportiva Miuras.
The only thing I'd add to this is that tendons/ligaments take a long time to toughen up compared to muscles/skin, push it all you like, your joints will start to feel like they're filled with glass. Consider a week or two off every now and then, eat well, let them get a proper rest to build. Then wind it up back up. Repeated for a year or so after you start, you'll feel it improve.
I was doing this for my first 3 years. It takes as long as it takes.
Interesting idea about taking a week or two off every now and then. Recently I have felt that my fingers seem to be on the verge of getting injured and I am researching on different finger stretches/exercises. Maybe more rest like you said is what I need.
Where is this gym? Its awesome! (and so is paul!)
This is definitely the best gym in San Diego!
@@GeekClimber Just saw this. Chad. This is Mesa Rim's Academy. Located in San Diego. Thanks for the props Geek Climber. I'll have to say hi next time I see you at the MV location.
Thank you!
You’re welcome!
Who tf would dislike this haha
No idea man. The knowledge Paul dropped is so rich.
Awesome guy
I agree!
im an absolute newbie. the campus board looks hard and geeky. im not getting a grip at the bigger bars for upgrading to the next grip
If you are a newbie, it’s best not to train on the campus board, but it’s cool to touch it and see how it feels like.
Good stuff. Please do a video on Fingerstrenth to prevent jammed fingers for other sports! Thanks!
I don't know too much about other sports so it will be a bit hard for me to make this video. Still, thanks for your feedback!.
"Okay?"
Thank you very much for sharing this indeed, and to Paul Robinson for being OK with that!
You’re welcome! Paul is the most awesome professional that I’ve ever worked with!
Perfect!
Glad you like it!
When it is appropriate to start this kind of training? I’ve been climbing about 7 months or so now can can consistently send V3 and some V4. Am I ready for something like this?
It might be a little too soon because strengthening your finger tendons takes time. If you really want to go for it, I suggest hanging on rungs that are not thinner than 1 inch.
You’re ready
Hey, sorry for bothering...Are you doing these one arm and two arm hangs after climbing session or on non climbing day? I'm not sure is it too intense for after climbing. Tenx. Great video btw 💪🏼
outstanding boys! Thanks for the tips!
You’re welcome and glad you like them!
10/10, would session with you guys
Let me know if you ever have a chance to visit San Diego!
Paul seems like a great guy
He is the most down to earth professional that I've ever met!
1 question. You have to pick 5 of those 10 exerciseseach time you train like this? Or you can do all of those 10 in a row?
Wtf, I've never been so excited to train... Thanks Paul and Geek Climber!!
You're welcome and happy training!
WHAT ARE THOOOSE
This guy is a goldmine
Awesome video. I loved this. It really helps me
Glad you find this video helpful!
Awesome video! Can you make a list of the workouts described and breakdown of the reps and sets?!
1. Pull ups 3 reps
2. One arm hang 1 rep
3. Crimp hangs 5 reps
4. Max campus reach 1 rep
5. Campus board: up 1, up 2, up 3, up 4 1 rep
6. Campus board: skip one, pull through 1 rep
7. Campus board: crossing ladder 1 rep
8. Ab roller (not sure how many reps)
9. Sit ups (not sure how many reps)
10. Push ups (not sure how many reps)
3 sets in total.
Awesome thanks for replaying with this break down!
Great Video. Very motivating, keep it up. :)
Glad you like it! More awesome videos to come!
How does Paul look so skinny being so strong
It has to be a combination of hard work and genetics.
That’s was freakin awesome! Thanks for the vid!
great vid!
Glad you like it!
#4 3:14 max reach... Paul punches a plane flying overhead
This is a great video, look forward to trying these out myself.
Glad you like it! Let me know how it works for you. I am interested to know!
how do you talk when you talk normally?
More slowly and less energetic. Can't talk like that on UA-cam otherwise people won't watch my videos.
When Paul said “when you come in after a day of climbing ... choose five, whichever five” what is he referring to?
Great content by the way! Thanks Mate!
You’re welcome! He was referring to the 10 exercises he showed me. Randomly pick 5 to do after a session of climbing. However, I usually pick the way that there’re 3 finger/arm workouts and 2 core workouts.
@@GeekClimber How does that work with #3 crimp hangs? Do you still do 5 sets or only one set per rotation?
@VDB 5 sets per rotation, so 5 on 5 off, 5 on 5 off, 5 on 5 off, 5 on 5 off, and then the last 5 on per rotation.
@@GeekClimber cheers!
So with these workouts, should these been completed on a non climbing day or should you do these immediately after your session?
awesome video!!!!
Glad you like it!
this is awesome thank you for this !!!!
You’re welcome and glad you like it!
Great video, I'll do this workout!
Let me know how it goes! I am interested to know.
@@GeekClimber I tried it two days ago. I've to admit that it was pretty hard for me, maybe because I've just restarted boulder after two months of sport climbing without pan gullich and co.
However, good workout, I'll continue to do it.
this is terrific, thank you for sharing this!!
You’re welcome! 👍👍
Lovely, so helpful!
Glad you find it helpful!
Love your videos!
Glad you like my videos!
What gym do you climb at
I climb at Mesa Rim.
Very helpful. Thank you!
thank you this really helps
You’re welcome!
How do I like this twice?!
👍👍👍
why is the pro so skinny?
Being skinny is more optimal for climbing so most of the pros are skinny!
Hmmm. Fingerboard session should really be a thing on their own. Hitting the fingerboard after a climbing session is a perfect way to injure yourself.
The hangboard workout Paul showed me is pretty manageable for a post climbing workout. I am sure if he had shown me a dedicated hangboard workout, it would have been a lot more intense.
Well done man
Paul's exercise is so good, man!
awesome workout
Glad you like it!
i like this
👍👍👍
hie many reps, how many sets?
3 sets in total. The reps are all 1 except the crimp hangs and the pull ups.
@@GeekClimber cool thanks, will give it a try!
Thank you. Great content!
You are welcome! 👍