Could anyone suggest some good Bouldering specific routines (flexibility/strength/endurance training) that can be done without any equipment during a lunch break (30 mins). I Climb about a V5 and have been doing so for about 5 months. I normally train after climbing using fingerboards for pull ups, two handed and one handed dead hangs but would like to expand my training during lunch-breaks. I have available a large open space but nothing else.
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migrated from sports.stackexchange.com Jan 24 '13 at 14:30
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You've been given some great advice in the comments.
Include these for a month and determine if there's an improvement in your strength, endurance, and performance.
For felixibility you can run a 15 repetitions of Sun salutations after your resistance. It will help blood flow and can workas a nice cleansing routine :) It takes only but a sheer 5 minutes if you have master it. You can use the first 5 mins to warm up, 15 minutes resistance, 5 minutes yoga sun salutations, and 5 mins cooldown :)
Also make sure you train your external rotators of your shoulders, and make sure they are well in shape. supinated/neutral chin-ups should also be in your focal point of your workouts.