🧗‍♂️ Rock Jungle Training Session (90–120 min)

🔥 1. Warm-Up (15–20 min)

Goal: Get blood flowing, prep fingers, activate movement patterns

  • 5–7 min general movement:

    • Jog in place, high knees, jumping jacks, arm swings

  • Mobility & activation:

    • Shoulder rolls, scapula shrugs (hangboard or rings)

    • Hip openers, wrist circles

  • Easy bouldering (10–15 problems V0–V2):

    • Focus on smooth movement, quiet feet, and body tension

    • Climb down if possible — avoid jumping

Optional: Light fingerboard hangs (open-hand grip only, 5–10s x 3)

🧠 2. Technical Development (20–30 min)

Goal: Practice movement patterns, footwork, or route-reading

Choose 1–2 drills:

  • Silent feet: Every foot placement must be silent

  • Pause and plan: Before every move, freeze and plan

  • Backstep-only or straight-arms-only climbs

  • Mirroring drill: Climb once, then match every movement on the other side

  • Limit route reading: Try a problem after just a quick visual scan

Keep intensity moderate (V2–V4), and focus on precision.

💪 3. Workout (30–45 min)

Goal: Strength and power-endurance depending on training cycle
Choose one depending on your focus:

Option A: Power (Limit Bouldering)

  • Choose 3–4 hard boulders near limit (V5–V8)

  • 3 attempts per boulder, full recovery between

  • Focus on committing to dynamic or complex moves

Option B: Power-Endurance (4x4s)

  • 4 problems back-to-back, rest 1–2 minutes

  • Repeat 4 rounds

  • Use V2–V4 range

  • Try to finish each round cleanly

Option C: Repeaters (for finger strength)

  • 7s on / 3s off × 6 reps, rest 2 min

  • 3–5 rounds

  • Use an edge you can hold safely (~70% effort)

🧘 4. Cool Down (10–15 min)

Goal: Lower heart rate, flush forearms, begin recovery

  • Easy boulders or top rope routes (V0–V1, juggy)

  • Wrist and shoulder mobility

  • Light forearm massage or foam rolling

  • Deep breathing or box breathing (4 in / 4 hold / 4 out / 4 hold)

  • Optional: hang on jugs with straight arms for gentle decompression

📝 Tip:

Track your session in a log or app (MoonBoard, Crimpd, etc.) — and if you’re running a program, rotate the “tech” and “workout” phases weekly.