In every sport the core is the most important to train. In climbing it might seem like the ability to do a lot of pull ups would be the most important but the truth is that kind of strength can only get you so far. The truth is having a strong core allows you to control your body better and the more you think of movements stemming from the core the more successful you will be. This is true in most sports. Even in kayaking, the best most powerful/efficient paddle strokes are performed by rotating the torso like a torsion spring and unwinding as you pull the boat around the paddle. 

Each exercise should be performed for one min with a one min break in between. Do the hardest variation of the exercise that you can till you can make it through the entire min, doing the hardest variation possible, then shorten the break in between exercises. If you can’t do a v up, do sit ups till you can do v ups. After, do V ups till you can do an entire min with a weight in your hand.  If one min of planks is feeling easier, but flutter kicks are still working you, shorten the break between V ups and planks but keep the break longer between the plank and flutter kick. The goal is to be able to do the hardest variation of each exercise straight through without a rest, if you can, you’re a beast. 

This should be done when fresh, but warmed up, and not after other workouts or while otherwise tired, core is key in every sport. Doing this workout while fresh will allow you to push harder and get more out of the workout.

Even number days

Prone Cobra

V ups


Flutter kicks

Side elbow plank


Seconds Pro Timer

Odd Number days


Russian twist



One arm plank

The Matrix

Seconds Pro Timer

As with any exercise routine you should make sure you are healthy enough before you start. Know your limits and listen to your body. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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