Two notes and considerations before we start

1. Availability principle

I started developing this body of materials a few years back making climbing match what I call “the availability principle”. That is, I want my practice to become accessible in my everyday living. 

I love to climb mountains, boulders, or sometimes beautiful intricate city settings don’t get me wrong, but while traveling these places were often impossible to find, or difficult to reach.

Therefore, I have decided to add complexity to a simple and ever-present tool: the wall.

In most cases what we lack is knowhow and understanding, nor specific situations.

2. Prerequisites

This wall work cannot and shouldn’t be started from scratch.

I start to approach riddles after six months of developing specific strength and prehab with my students.

Before you go into them, I can recommend reaching minimum the following goals:

– Wall hang – three phalanges grip x 90 seconds
 
– Wall hang – one arm three phalanges grip x 10 seconds
– False grip wall climb-ups x 4 consecutive reps 
– Ability to lift the legs to 90° in every direction
– Wall straight arms side traverse in a cat position x 10 step back and forth without coming down
– Jumping into a cat position x 3 reps (the wall should measure around your stature in height and in distance) 

Walls riddle introduction protocol

A. Dynamic entries 

A1. Jump into a chakma x 5/5 reps
A2. Jump into a reverse cat x 10-15 reps
A3. Jump into spider x 5-10 reps

Goal. A1. Increasing by 2 feet in distance the take-off position. A2-A3 reaching the full max ranges of reps without mistakes.

B. Traversing based

B1. Pendulum traverse x 3-6 reps both sides x 2 sets
B2. Cubital 360 traverse x 3-6 reps both sides x 2 sets (use long sleeves or pay the price)

Goal. Reaching max ranges and flawless transitions.

C. Mantles

C1. Inside yaniro mantle x 3 singles both sides
C2. Outside yaniro mantle x 3 singles both sides

Goal. Improve smoothness of ascent and quality of arrival.

D. Figures

D1. Outside yaniro roll x 10 minutes of work
D2. Babylonia x 15 minutes of work, alternating sides

Goal. Performing the full elements at least 2 full reps per side per type within the time frame.

Here’s the visual references to the exercises:

That’s it for today. More ideas coming your way soon on my way and perspective. In the hope it will serve you highly and …well!

Until next time!
Marcello.