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Countdown to Storm the Wall workout routine

March 12, 2017 | by Goldsgym.

It’s March, which means that UBC’s most popular wall-climbing event is just around the corner.

UBC Recreation’s annual ‘Storm the Wall’ event runs from March 26-29, and whether you’ve been training for the Iron(wo)man race since September, or you’re still ‘recovering’ from Reading Week, we have a 14-day program that will help you prepare for the big event. You may not see massive gains over the next two weeks, but at least you won’t collapse 200 metres into your long distance run.

This program features two gym-based workouts and four cardio sessions per week. The cardio sessions can be performed outdoors, at your favourite pool or (if you’re not a fan of the rain and cold) on a treadmill or spin bike — but for the lifting workouts you’ll need to pay a visit to your friendly, local UBC gym. If you’re not already a member of Gold’s Gym UMP, you can sign up Click Here for a free seven day pass to get started.

Cam Bentley, a Gold’s Gym UMP personal trainer and UBC Kinesiology grad, designed this program with the Ironman competition in mind — but we’ve also provided options for people participating in team events. If you’re only doing one cardio component of the race as part of a team, just replace the others in the routine with your focus. For example: if you’re swimming in the race, substitute the bike and running workouts with more pool time. The intensity for each of these exercises is determined by your rate of perceived exertion (RPE), with 1/10 representing rest and 10/10 your maximum possible effort. For weight training, estimate the appropriate weight based on your RPE for each exercise.

Week One – March 12 – March 18

Sunday

  • Bike
    • Cycle 3,000 metres at an RPE of 6.
    • Practice cornering! The actual race track on UBC’s Main Mall has tight turns, and you want to be as accustomed to them as possible.
    • If possible, use the same bike that you will be using for the race.
    • This training can also be done on a stationary bike — ideally on spin bikes like the ones that we have at Gold’s Gym UMP. Set the intensity to 10-12 out of 20 (or match it to the gear of the bike you will be using).

Monday

  • Long-distance run
    • 1,500 metre run at an RPE of 6

Tuesday

  • Gym Workout Day 1 (sets x repetitions)
    • Power Clean 3×5 at an RPE of 8
    • Deadlift 4×8 at an RPE of 7
    • Push Press 4×8 at an RPE of 7
    • Glute Bridge 3×10 at an RPE of 7
    • Stability ball roll-outs 3×12 at bodyweight

Wednesday

  • Iron(wo)man: Sprint
    • 5x200m sprints at an RPE of 7, 45-60 second rests.
    • Focus on technique! Work with a partner to practice starts.
    • If possible, train on a slight incline.
  • Team competitor: Rest

Thursday

  • Swim
    • 6-8 lengths of an Olympic-sized pool at an RPE of 6.
    • Depending on how comfortable you are in the water, endurance may be more important than speed.
    • The pool is also a great recovery tool!

Friday

  • Gym Workout Day 2
    • Jump Squat 3×5 at an RPE of 8
    • Front Squat 4×8 at an RPE of 7
    • Bench Press 4×8 at an RPE of 7
    • Inverted Row 3×10 at an RPE of 7
    • Leg Raises 3×12 at an RPE of 7

Saturday

  • Rest Day

Week Two – March 19 – March 25

Sunday

  • Bike
    • Cycle 3,000 metres at an RPE of 7.  

Monday

  • Long-distance run
    • 1,500 metre run at an RPE of 7.

Tuesday

  • Gym Workout Day 1
    • Power Clean 3×5 at an RPE of 9
    • Deadlift 4×8 at an RPE of 8
    • Push Press 4×8 at an RPE of 8
    • Glute Bridge 3×10 at an RPE of 8
    • Stability ball roll-outs 3×12 at bodyweight

Wednesday

  • Iron(wo)man: Sprint
    • 5x200m sprints at an RPE of 8, 45-60 second rests.
  • Team competitor: Rest

Thursday

  • Swim
    • 6-8 lengths of an Olympic-sized pool at an RPE of 7.

Friday

  • Gym Workout Day 2
    • Jump Squat 3×5 at an RPE of 9
    • Front Squat 4×8 at an RPE of 8
    • Bench Press 4×8 at an RPE of 8
    • Inverted Row 3×10 at an RPE of 8
    • Leg Raises 3×12 at an RPE of 8

Saturday

  • Rest

If you’d like to check out our facilities in person, come say ‘hi’  and get a free seven day pass Click Here. Storm the Wall participants who sign up for a membership before the end of March will also have their enrolment fee waived!

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