Primary Goal
Raise body temperature and prepare for climbing with low-fatigue whole-body movement
PROTOCOL OVERVIEW
Preparation (Before Climbing)
System
General preparation
Target
Whole-body temperature and circulation
Intensity
RPE 2–4/10
Main Work
2–5 min
Duration
~2–5 min
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When
- Before climbing sessions
- Before finger-recruitment or strength work
- When arriving cold or after prolonged sitting
- As the first step of the Preparation Protocol
Starting position
- Choose a simple whole-body movement you can perform continuously
- Keep posture relaxed and upright
- Start at an easy pace
- Keep shoulders, hands, and jaw relaxed
Main work
- Perform 2–5 minutes of low-intensity continuous movement
- Suitable options include:
- marching in place
- jumping jacks
- Mountain Climbers
- light jogging
- step-ups
- Gradually increase pace or movement amplitude as you warm up
- Stay around RPE 2–4/10
- Finish feeling warmer and more mobile, not fatigued
Expected effects
- Increased body temperature
- Increased general circulation
- Reduced stiffness after inactivity
- Easier transition into finger, shoulder, and climbing-specific preparation