Monday: Upper body lifts that oppose the muscle groups used in climbing. Bench press; shoulder press; dip; skull-crushers; pushups. Sets of 3 at 8-12 repetitions
Tuesday: Morning distance run. Evening rock climbing (bouldering) ending with endurance based hangboard workout: Feet up on wall or chair in front of you to reduce weight on fingers then walk you hands up and down the seams in the hangboard touching your hip in between each movement to simulate the actual amount of time spent on a hold. Do this 3-4 times for any given amount of time depending on skill level.
Wednesday: Lower body lifts: lunges; squats; goblet squats; figure-8's; calf raises. Sets of 3 at 5-10 repetitions.
Thursday: Morning distance run. Evening rock climbing (endurance, on ropes if possible). This will be your primary endurance day. Focus on long period of time running laps on your local top-roping gym.
Friday: OFF
Weekend: Get outside and do some real rock climbing. From a training perspective, nothing else compares giving you the real world experiences to improve your technical skills.
If you are looking for an explanation for anything within the above workout read the previous post about Non-Specific Training for Rock Climbers - http://betterlifefitnessandfood.blogspot.com/2013/08/non-specific-training-for-rock-climbers.html
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