THE STRENGTH PROGRAM SPECIFICALLY DESIGNED FOR CLIMBERS

THE FOUNDATIONAL STRENGTH PROGRAM

FOUNDATIONAL STRENGTH PROGRAM

Build real strength. Train consistently. Climb for life.

The Foundational Strength Program is a year-long training system designed exclusively for climbers who are ready to stop guessing and start training with purpose.

Whether you’re recovering from injury, struggling to stay consistent, or unsure how to lift without sabotaging your climbing, the FSP gives you a clear path forward.

You’ll get:

  • Structured, progressive programming that fits around your climbing

  • Coaching on pain management, autoregulation, and intelligent training

  • Ongoing support from a coach and community who actually understands climbing

If you’ve been stop-starting strength training, overwhelmed by conflicting advice, or unsure what to do in the gym… this is where it finally clicks.

A woman with black hair, tattoos on her left arm, wearing a black sleeveless athletic top, looks down and adjusts a barbell on a weightlifting rack at the gym.

PROGRAM DETAILS

what’s included

14 programs TO CHOOSE FROM

Over 12 months of evidence-based strength training, designed for climbers. Cycle through them year-round, with clear progressions and built-in variety.

FINGER TRAINING PROGRAMS

Structured protocols you can use to build finger strength safely — even if you’re new to hangboarding or coming back from injury.

flexibility

Start, pause, or restart at your own pace. Whether life gets busy or you’re going on a trip, the program is designed to meet you where you are.

coaching & DISCORD community

Get feedback, guidance, and encouragement inside a private Discord. Post videos for form checks, ask questions anytime, and connect with other climbers training alongside you.

EASY MODIFICATIONS

Every exercise includes substitution options for minimal equipment, home gyms, or travel. You’ll never feel stuck or unsure of what to do.

IMAGINE THIS…..

A full year of smart strength training that fits around your climbing with expert coaching and real support to help you stay consistent, adapt when life gets busy, and get back on track if you fall off.


No more guesswork. Just steady progress, a stronger body, and your best climbing season yet.

THIS PROGRAM IS FOR YOU IF:

You’re a climber who wants to strength train but you’re overwhelmed by all the conflicting advice online and tired of second-guessing every workout.


You don’t want a random plan. You want a system that works with your climbing, not against it

► You’ve tried to piece together your own strength plan… and it’s never stuck

► You’re not sure how to balance lifting with climbing, or what lifts actually matter

► You want to feel confident with squats, deadlifts, pressing, rowing, and hangboarding without hurting yourself

► You’re ready for a sustainable, time-efficient approach (just 1–3 sessions/week)

► You want a coach in your corner to help you adjust, stay consistent, and climb stronger for life

THE FOUNDATIONAL STRENGTH PROGRAM

THE FOUNDATIONAL STRENGTH PROGRAM

WHY YOU NEED THIS PROGRAM

You already know strength training matters — but knowing what to do and actually sticking with it are two different things.

The Foundational Strength Training Program helps climbers train consistently, build real strength, and finally stop the cycle of injury and burnout.

If any of this sounds familiar, this program was built for you:

  • FSP teaches you how to train smart, manage aches and pains, and build real resilience so you can keep climbing consistently.

  • The program includes seasonal templates, time-saving options, and coaching support so your strength work supports (not competes with) your climbing goals.

  • FSP gives you a full year of programming, coaching, workshops, and community feedback so you’re never guessing. You’ll learn how to use RPE, track progress, and lift with confidence.

A woman with short curly hair and glasses lying inside a laundry washing machine, holding the metal agitator or drum with both hands, with motion blur creating a swirling effect.

PROGRAM MILESTONES

  • Black and white photo of a woman with dark hair using a smartphone in a dimly lit room, with ballet barre and gym equipment in the background.

    Milestone 1: Build Your Schedule Strategy

    Make your training work for your life.
    Learn how to realistically fit strength training into your week, even when life gets chaotic. You’ll get strategies for:

    - Staying on track during vacations, illness, or time off

    - Modifying for off-season, pre-season, or peak climbing periods

    - Training at home with limited equipment

    - Getting back on track if you’ve fallen off

    - Shuffling sessions in your calendar without losing momentum

    ✅ Get help building a training schedule that fits around your life, not the other way around.

  • A woman in athletic attire doing an stretching exercise in a gym, black and white photo with sunlight streaming through windows.

    Milestone 2: Master the Big 4 Lifts

    Confidence starts with competence.
    You’ll learn the foundational barbell movements (squat, bench press, deadlift, overhead press and more) along with:

    - How to navigate a gym and feel confident using equipment

    - What to do if a piece of equipment is taken (or unavailable)

    - How to modify movements if you’re training without barbells


    ✅ Submit your lift video and pass the feedback checklist.

  • Black and white photo of a woman kneeling on the ground and holding dumbbells in each hand with a large window behind her showing city buildings.

    Milestone 3: Train Smarter with RPE

    Autoregulation is the key to consistent, adaptive progress.
    This module teaches you how to:

    - Understand and apply RPE (Rate of Perceived Exertion)

    - Warm up effectively for your main lifts

    - Adjust for bad days without derailing your plan

    - Push harder on good days without overdoing it


    ✅ Complete your first RPE audit and share what you learned.

  • A woman climbing an indoor rock wall, staring upwards, with numerous handholds and footholds on the wall, in a black and white photo.

    Milestone 4: Hit Your Strength Goals

    Turn training into tangible results.
    Build the strength base climbers need with clear, achievable targets:

    - 1.5–2x bodyweight deadlift

    - 0.8–1x bodyweight bench press

    - 1–1.5x bodyweight squat

    - Or set your own personalized strength goal based on your climbing and performance needs.


    ✅ Submit your results to the tracking system.

STUDENT RESULTS

  • Just got back from a few days in Moab- lots of rain so we weren't able to climb much. Instead went canyoneering and mountain biking. It was amazing how strong I felt mountain biking even though I only bike a little about around San Francisco. I could feel the strength from the weight training! Obv squats come in, but also bench press for holding a strong braced pose on the way down. It's so so cool to feel like body is stronger and can handle a variety of activities, not just climbing!

    BETHANY DOMINK

  • Finished out FSP last week! Finished out with 1RM of 400 on DL, 260 on squat, 120 on overhead press, bench 210, and weighted pull ups and lock offs with + 65lbs. Gained 8lb BW and still consistently onsighting 11s and sending most 12s after a couple burns at the gym. Feeling great! Going to take a bit of time off and climb 4-5 days a week to build up endurance for my trip to Mexico for some big days of hard multi-pitch then going into another 12 weeks of FSP in February!

    PATRICK

  • Yeah I also joined because I wanted to not think about planning my workouts and figured I'll let a professional handle that for me. And having this space to help and celebrate each other on is just the best!

    IRIS

  • I'm so happy I found you! Felt like I lost a part of myself after I stopped weightlifting and only focused on climbing. Yes, my fingers got stronger, but l've never felt as weak as this before. I lost muscle and weight. It felt so good to find a person that had reasonable arguments for stronger, not smaller. It feels like a big part of the climbing community preaches the mantra that the less you weigh the better and harder you can climb. You have no idea how much your mindset of stronger helps us! It feels so good to become stronger again with your FSP. Now I don't look at the weight gain as something bad, because I haven't felt this good when I've climbed in a really long time! Thank you!

    MARIAM SHIRDEL

  • Long term win - I used to tweak my shoulders regularly when climbing but in the last two years since I started strength training this hasn't been an issue at all. As further testament to this I sent a super overhanging shouldery V7 yesterday that would have broken my body previously and now felt relatively chill and 100% pain free. In summary it has been very cool to see a previous weakness become a strength

    MATT

  • ONE MORE WIN: climbed after I lifted today and I didn't have much in me (20mins) but I felt STRONG...core tension is like, oh shit, how am I holding on rn, my back line just TURNS ON in the overhang, and on slab somehow my feet are just sticking. I joined FSP because I had been really enjoying lifting post op (labral repair after a routesetter injury falling off a ladder), got thru PT and wanted someone to think about my programming for me, and Natasha is a legend etc, but I am BLOWN away by how bouldering is feeling after FSP1 and half of FSP 2. Thanks everyone for celebrating with me the last couple days.

    SPYDER

  • Week 7 of FSP L2 and I hit an all-time deadline PR today! Felt... anticlimactic but feels good And I hit 3 plates

    LEO FRANCHI

  • Just finished FSP L1 and truly think it changed my approach to fitness and wellness. After years of running and climbing, i tore my plantar fascia a year and a half ago and my road back to doing what I love has been long and slow. I truly don't know where l'd be without an amazing Sports Med PT and your program! Just came off a fantastic weekend in Yos and am proud to say I'm back to trad leading With much gratitude, Dr. Jenny K. Cohen, MD, MPH

    DR JENNY K. COHEN

FREQUENTLY ASKED QUESTIONS

  • The FSP is designed for gym access, but you’ll learn how to modify for home setups or limited equipment. We also provide guidance on what to do if a machine or barbell isn’t available at your gym and provide alternate exercise options within the app. You're also able to add in any of your own exercises manually if you'd like.

  • Yes. The program is built specifically for climbers. You’ll get help planning your week based on your climbing volume and season (off-season, in-season, pre-season).

  • The program includes guidance on how to train around pain, reframe discomfort, and adjust your workouts without losing progress. There’s even a dedicated workshop on what to do if something hurts and you can get support and guidance from Natasha in our Discord.

  • Life happens. You’ll learn how to restart after a break, modify your training during busy weeks, and submit a new schedule for review when needed. The focus is long-term consistency, not perfection.

  • You get 12 months of access to the app, the community, all programming (including new updates), and coaching support. After that, you’ll have the option to renew your access to stay in the program.

  • Yes. You’ll get access to the private community where you can ask questions, get feedback, and submit form checks. You’re never training alone.

  • You’ll build strength benchmarks that support your climbing for life—like a 1.5–2x bodyweight deadlift, 0.8–1x bodyweight bench, and 1–1.5x bodyweight squat. But the bigger win is you’ll be feeling confident, consistent, and resilient year-round.

  • No. The program is ideal for climbers who are new to structured strength training or who have tried lifting before but never stuck with it consistently. Whether you're a beginner or intermediate, the program helps you build a solid strength foundation.

JOIN THE FSP

You’re tired of winging your strength training, dealing with nagging injuries, or constantly starting over.

The FSP gives you a full year of proven programming, expert coaching, and a clear path to building real strength without sacrificing your climbing.

This isn’t just a plan. It’s a complete system built for climbers who want to:

  • Climb harder without constant tweaks or injuries

  • Train smart. Even with a busy schedule

  • Feel confident walking into the gym and lifting heavy

  • Get real support from a coach who actually understands climbing

  • Track progress, get feedback, and stay consistent all year long

All delivered through an easy-to-use app, backed by community, and built to work with your real life.