Day Core Strength Program – Screening, Testing, and Training

Day Core Strength Program – Screening, Testing, and Training (SCST)

The SCST is a 6-week program designed to develop the basic skills required for safe climbing and outdoor activities. It includes two days of training per week consisting of dynamic exercises such as jumping jacks or pushups followed by static exercises like sit-ups or crunches. The goal is to improve your ability to perform these movements safely while reducing risk factors associated with injury.

How does it work?

Dynamic exercise is performed using body weight and are done at various intensities. These exercises involve moving parts of the body in order to produce force against resistance. Static exercise involves holding a position without moving any part of the body. They include things like sitting, lying down, standing up, etc…

What do I need to do?

How long will it take me?

Who’s involved?

Why should I do it?

What are the risks?

There are two training sessions per week, with each session taking place twice a week. The first training is called screening and testing and involves dynamic exercises such as jumping jacks and pushups followed by static exercises like sit-ups and crunches. The second training takes place over the 6-week program and consists of two sets of exercises (a total of four sets). The first set works on muscular endurance while the second focuses on strength endurance. We suggest that you complete a week of training before taking rest days. These rest days do not have to be consecutive, meaning that you can choose which days to take off. The entire training should not take longer than 45-minutes to an hour. Try to make sure you have at least one day of rest in between each training session.For some people 6 weeks is enough to see results, while others can continue on this program for as many as 12 weeks. Below are some common questions that people ask about the SCST:We suggest that you find a spotter when lifting weights. If no spotter is available then it is strongly advised that you do not lift any weight over your head.You will not be allowed on any of the climbing walls at the gym while you are participating in this program.

The goal of the SCST is to reduce risk factors for injury as well as improve your climbing and outdoor performances.

You must read and acknowledge the liability waiver before commencing the program. You may obtain this form from the Front Desk at the Climbing Wall.

Self-governance and independent judgment are required in this program. Participants must be willing to push themselves and try their best at all times, even when fatigued.

The SCST is not appropriate for individuals who have not had a full medical examination in the past 6 months and who do not have the advise of their physician.

Warning: Risks and complications are increased when combining SCST with Cross-training, No-training, and Consecutive-day sessions. Consult your physician before participating in any additional activities.

Is there anything else I should know?

You have been a great sport. Thanks for trying the SCST. It’s been fun!

Last edited by horx123 (2019-05-12 11:15:29)

Sources & references used in this article:

Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners? by K Sato, M Mokha – The Journal of Strength & Conditioning …, 2009 –

Effect of core strength and endurance training on performance in college students: randomized pilot study by JF Schilling, JC Murphy, JR Bonney, JL Thich – Journal of bodywork and …, 2013 – Elsevier

Core strength training using a combination of home exercises and a dynamic sling system for the management of low back pain in pre-professional ballet dancers: a … by JB Kline, JR Krauss, SF Maher… – Journal of dance medicine …, 2013 –