Table 3
Warm-up prior to testing and training for both CG and DG
| Joint mobility, paying special attention to the upper body: fingers, wrists, elbows, shoulders, back and neck. |
| Exercises with little volume and intensity of the main muscle groups of the upper body: exercises with bands for triceps, biceps, shoulder rotators and pectorals, dips, abdominals and tractions. |
| Gentle and progressive climbing distributed to the athlete’s liking. 70-80 movements. |
| Latest movements of the wall prioritizing the use of progressively smaller holds. |
| 3 series of dead-hang at increasing intensity from largest to smallest edges until reaching 14 mm. Dead-hangs of 10-20 seconds. Intensity determined by the size of the edge. |
| Note. Own elaboration. |
