November 13

Warmed up with Med ball squats and jump rope.  Worked out at the gym today.

Abductors

1×12 @30lb

1×10 @45lb

1×8 @ 60lb

1×6 @65lb

1×12 @ 45lb

Leg Press

1×12 @ 80lb

1×10 @ 115lb

1×8 @ 130lb

1×6 @ 160 lb

1×12 @ 160lb

Started with too little resistance.  I have not work on machines in a while and did not have a great gage of where I needed to be.

Leg extension

1×12 @60lb

1×10 @ 70lb

1×8 @ 75lb

1×6 @ 80lb

1×12 @ 75lb

this was a good weight for this exercise.

Hamstring curl

1×12 @ 30lb

1×10 @ 35lb

1×8 @ 40lb

1×6 @45lb

1×12 @ 40lb

this was also a good weight for this exercise.

I was not able to workout in my garage this morning and had to work at the gym.  I can definitely tell that I have gained leg strength.  I feel that my legs and arm are ready for power training.  I am working on building the plyo box and sandbags.  These devices really work the lower body explosiveness.

For rock climbing one needs to have leg strength but without the bulk.  At the upper end of climbing ability, one should be able to do a one legged squat to the parallel position or more ( go to the floor).  Body weight exercises and plyometric exercises are the best training for this.  However, one should have good basic strength, joint stability and flexibility before starting this type of training.  A basic weight routine or body weight squats will develop the necessary strength to safely conduct plyo training.

Patrick Weaver