Climbing + Running Strength

A 12-week machine-based strength plan to support rock climbing and half marathon training.  
Focuses on upper-body pulling strength, shoulder stability, and antagonist balance.  
Schedule: Run 4x/week, climb 2x/week, lift 2x/week.


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

2-3m rest b/w lifts; 60-90s rest b/w accessory work. leave 1-2 RIR

Pull-Up (Assisted)

Seated Row (Machine)

Chest Press (Machine)

Rear Delt Fly (Machine)

Tricep Extension (Machine)

Leg Raise (Captain's Chair)

Dead Hang

Lat Pulldown (Neutral Grip)

Shoulder Press (Machine)

Chest Fly (Machine)

Face Pull

Bicep Curl (Machine)

Abs Crunch (Machine)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

2-3m rest b/w lifts; 60-90s rest b/w accessory work. Add 5–10% load each week

2-3m rest b/w lifts; 60-90s rest b/w accessory work. DELOAD 30%

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