ACMG Rock Guide Off-Season Program

Build Strength. Bulletproof Your Body. Climb Harder.

Crush your off-season. Emerge stronger, more powerful, and injury-resilient with an intentional, periodized  training program designed specifically for climbing guides.

We understand that most climbing guides stay active in the mountains throughout the winter—whether skiing, boarding, or training on their own. This program is designed to complement that lifestyle while giving you the structure to make real progress where it counts.

This program is designed to help climbing guides move better, stay injury-free, and perform at a higher level year after year. This 16-week program progresses through three purposeful training blocks: a 6-week hypertrophy phase to build muscle and tissue capacity, a 6-week strength phase to develop maximum force output, and a 4-week power phase to convert strength into explosive, climbing-specific movement. Each block uses load progression, builds on the previous phase, and integrates mobility, accessory work, and finger strength protocols. The training volume decreases as intensity and specificity increase, ensuring continual adaptation without burnout—whether you're climbing two or three days per week.

What’s Inside

16 weeks of progressive training: periodized plan addressing hypertrophy, strength and power

Primary Lifts: Deadlifts or mid-thigh pulls, front squats, single-arm overhead press, bench press, weighted vertical & horizontal pull variations

Finger Strength Training: Progressive hangboarding and tension bloc integration

Core & Accessory Work: Anti-rotation core, posterior chain, rotator cuff, and scapular control

Mobility & Warm-Ups: Active drills targeting hips, upper back, and groin mobility — plus off-day stretch routines

Progressions & Regressions for most strength drill

RIR-Based Load Management: Keeps you progressing without overtraining

Equipment: Pull up bar + TRX + Resistance bands + Kettlebells + Dumbbells + Barbell + Weight plates