Maximize Your Recovery to Climb Harder and Last Longer

Why It's Important

Knowing how and when to rest mid-route can be the difference between a successful send and a premature fall. This session builds your awareness of body positions that promote recovery, trains your ability to shake out effectively, and helps you identify strategic rest points to reduce fatigue and regain composure during challenging climbs.

Session Plan

Part 1: Warm-Up (~7 min)

5 min light cardio (jumping jacks, jump rope)
Shoulder circles + wrist rolls
3–5 easy climbs (1–2 grades below flash level)
Optional: 1 movement drill like ‘quiet feet’ or ‘straight arms’

Part 2: Focused Training (20–25 min)

For bouldering sessions: complete this drill on 2–4 problems.
For rope sessions: 2–3 routes is typically a good target.

Glue Hands

Encourages deliberate, restful placements—key for conserving energy and using rests wisely.

Shake It Out

Teaches you how to actively recover on route by practicing alternating arm shakes and efficient breathing.

Straight Arms

Emphasizes relaxed, efficient posture that allows for micro-rests throughout the climb.

Part 3: Apply What You Trained (~16 min)

Now that you’ve practiced these movement skills, let’s apply them where they’ll make the biggest difference:

Now that you’ve practiced these movement skills, let’s apply them where they’ll make the biggest difference: Shake It Out – Use on routes with decent footholds or jugs where you can pause. Practice identifying these spots and shake out each arm while breathing calmly. Glue Hands – Best on vertical climbs or routes with secure handholds. Focus on placing your hands with precision and resisting the urge to readjust, preserving energy. Straight Arms – Apply on long routes or pumpy sections where staying relaxed helps avoid burnout. Use leg drive and hip positioning to support passive rests. Choose 2–3 routes and apply one technique per route—or combine two on your final climb to test your coordination and awareness. Reflect on where each skill felt most natural and where it still needs work.

Choose 2–3 routes and apply one technique per route—or combine two on your final climb to test your coordination and awareness. Reflect on where each skill felt most natural and where it still needs work.

Part 4: Cool Down (4–5 min) — Don’t Skip This

Wind down your session to boost recovery and lock in what you learned:

Light Movement – Do 1–2 very easy climbs, focusing on smooth, relaxed movement.
Mobility & Release – Spend 2–3 minutes stretching or foam rolling your forearms, shoulders, hips, and calves—wherever you feel the most fatigue.
Reflect & Log – Take a moment to note: Which drill felt the most natural? Where did you struggle? What would you try differently?