In Climbing's May issue, we ran Part 1 of an offwidth training program devised by Pamela Pack. Here are stabilization exercises to practice throughout the program.
There are multiple options for stabilization/core training. Choose at least two to three core workouts per week throughout each cycle. Ideas for core sessions include:
Core group fitness classes
If you can’t get to a class or are short on time, choose one of these series:
Abdominal roll-ups x 15
Planks, 3 x 1 min
Side plank with leg lift, 2 x 30 sec (each side)
Upper abdominal crunches x 100
Ball plank, 3 x 1 min
Ball side crunch, 2 x 30 sec (each side)
Ball forward crunch x 100
Ball walk-out x 15
When you build a base core strength, up the ante by making your stabilization/core sessions longer. Here’s a 60-minute sample session (2 sets of 15 reps for each):
Planks with alternating arm circles
Rings: mid-back extensions (straight arms pulled back)
Hamstring bridges with alternating single foot on medicine ball
Medicine ball forward toss (from knees)
Medicine ball side throws (both sides and from knees)
Towel alternating track runs in place (30-60 seconds)
Ring abdominal crunches (start in push-up position with feet in rings)
Single-leg step-ups onto box
Planks on elbows with rotation left and right
Other options: Ring flies, ring back extensions, ring rows, single-leg balances on Bosu Ball, side planks, etc.
*Many descriptions/examples of these exercises can be found online or at pamelashantipack.com.