Every body is different, and everyone has different goals! A customized training plan is the best way to meet your specific goals. Work directly with one of our trainers in order to achieve the best results. We’ll work with you to develop a targeted plan just for your needs, and help you meet your objectives — both short and long term!
Personal Training
Sign up for one-on-one training sessions with one of our coaches, and get their undivided attention. The Personal Training package includes one 30 minute consultation, development of an individualized plan, and 10 one-hour in-person training sessions with your coach!
Have you ever considered personal training? Guidance from a professional trainer can accelerate your progress!
Toprock personal trainers sit down with you to develop a plan that is fully customized for YOU. All of our training sessions are one-on-one, so you have the undivided attention of our personal trainers and get the most out of your time.
Personal training sessions are purchased in groups of 10, and include a 30 min consultation prior to the first session. Once purchased, our trainer will reach out to you to schedule the consultation and all subsequent sessions.
Includes: a 30 minute consultation, plus 10 one-hour training sessions
Custom Targeted Training Plan
Want a personalized plan targeted to your goals, but don’t need to have a coach present to push you through all your workouts? This option is for you! One of our trainers will work with you to build a custom 3-month training plan. You’ll receive a check-in halfway through your training to see how you’re progressing, and your coach will always be reachable via email for support along the way.
Customized training plans are perfect for accelerating your growth as a climber. Each plan is developed for you specifically, based on your needs, to target areas of weakness and maximize progress!
There are 5 Steps to our Custom Targeted Plans:
Getting to know YOU. We gather information from you, about your goals, experience, and the training equipment you have available.
Assessment. You’ll complete our climbing fitness assessment to see what your current strength metrics are, and we’ll identify your strengths and areas for improvement.
Build. We build your Custom Targeted Plan and schedule a 1-on-1, 30 min phone call with your trainer to go over your plan with you.
Check in time! Half-way through your training cycle, you’ll have a second 1-on-1, 30 min phone call with your trainer to see how you’ve been progressing. You’ll get answers to any questions you may have, and your trainer can make modifications to your plan if needed.
Support. Your trainer is always available via email, and will answer any questions you have along the way.
Duration: 3 Months
Ready-To-Go Training Plans
These plans are fully developed and designed to take every climber to the next level regardless of their current conditioning. Particularly suitable for beginners or those just starting out in the world of training, each provides detailed descriptions of exercises to perform along with a full 12 week workout schedule. Become a stronger, more well-rounded climber and be amazed at how fast you can improve your climbing in just 12 weeks!
Beginner Hangboard Plan
Build strength in your fingers and feel confident grabbing onto smaller climbing holds!
Strengthening your fingers is a very important part in your development as a climber. Our Beginner Hangboard Training Plan is specifically designed to help build your finger and shoulder strength by utilizing a hangboard.
This is a 12 week workout schedule comprised of proper warm up exercises and multiple hangboard workouts.
Duration: 12 weeks
Equipment Needed: Hangboard, Timer, Dumbbells, Resistance Bands
Beginner Body Fit Training Plan
Develop general fitness to feel good both on and off the wall - even if you’re starting from zero!
Are you looking for a full body workout that can be done at home, or any gym? Our Beginner Body Fit Training Plan will get you in shape for activities both on the climbing wall, and in general life! Build your general fitness to be ready to tackle any sport or adventure you’ve been considering!
This is a 12 week workout schedule that can take you from sitting on the couch to leading an active life!
Equipment Needed: Timer, Dumbbells, Resistance Bands, Barbell, Pull-up Bar
Full Body Power Plan
Power = Strength + Speed! Build your power to tackle more dynamic moves.
As a climber you need strength to get up the wall, but you also need to be able to recruit your strength with speed and momentum — you need POWER! Our Full-Body Power Training Plan is specifically designed to help build power for tackling those hard boulder problems.
This is a 12 week workout schedule designed to target climbing-centric muscle groups.
Equipment Needed: Timer, Dumbbells, Resistance Bands, Barbell, Kettlebells, Medicine Ball, Rings or TRX bands, Pull-up Bar, Parallel Dip Bars
Full Body Endurance Plan
Build stamina for longer climbs and faster recovery times.
Do you find you just don’t have the stamina to send climbs, even though you can get the individual moves consistently? Our Beginner Full-Body Endurance Training Plan is specifically designed to help build your endurance to help you both send more climbs, and recover better in between attempts.
This is a 12 week workout plan that will help you build endurance both on and off the wall.
Equipment Needed: Timer, Dumbbells, Resistance Bands, Barbell, Kettlebells, Pull-up Bar
Assessments
Measuring your progress can seem impossible at times — how can you quantify small improvements in your climbing? Work with our trainers to establish a baseline before you begin your training plan, and then test yourself again 4 months later. We’ll help you identify areas where you’ve improved more than you realized, and also help illuminate areas that haven’t been seeing the expected results. Analyzing the effectiveness of your training protocols is essential to ensuring you’re getting the greatest gains!
Climbing-Specific Assessment
Compare your progress before and after 4 months of training to see how your climbing has improved — even when progress can seem difficult to measure on the wall and on changing climbs!
Have you ever wondered how much you have grown as a climber? We offer a climbing-specific assessment that analyzes metrics directly associated with climbing. Two assessments are included with your purchase, completed 4 months apart from each other to measure progress. Each assessment takes one hour and is run by our head personal trainer.
Duration: 1 hour assessment
Frequency: 2 assessments, one at the start and the other 4 months later.
If you are interested in personal training, please see our training plans.
General Physical Assessment
Compare your general fitness before and after 4 months of training! This will tell you what is and isn’t working for you — and help identify areas that your plan should focus on more.
The General Physical Assessment package provides comparisons before and after you undergo a training plan of your choosing.
An assessment consists of a variety of exercises that capture a good snapshot of your overall physical fitness. Two assessments are included with your purchase, which are completed 4 months apart from each other to measure progress. Each assessment takes one hour and is run by our head personal trainer.
Duration: 1 hour assessment
Frequency: 2 assessments, one at the start and the second 4 months later.
If you are interested in personal training, please see our training plans.