Intermediate Mixed Climber - Build-up 2 (Power)

**Optimized Build-up 2 (Power) program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d)** Balanced training for both bouldering and route climbing This program has been generated using genetic algorithm optimization following Carlos V3 methodology. It provides a complete week of training (Week 1 of the 3+1 pattern) that you can repeat with volume adjustments: - **Week 1**: 80% volume (introduction) - **Week 2**: 100% volume (build) - **Week 3**: 110% volume (peak) - **Week 4**: 60% volume (deload) ## Program Details **Training Frequency**: 3 sessions/week **Session Duration**: 120 minutes **Total Weekly Volume**: 328.5 moves **Fitness Score**: 1253.3/100 ## Weekly Schedule ### Monday Rest day or light mobility work ### Wednesday Rest day or light mobility work ### Saturday Rest day or light mobility work ## Training Focus Maximizing power and strength through high-intensity, low-volume work with complete recovery. CNS adaptations are the priority. ## Key Principles - Follow CNS-demand ordering: HIGH → MEDIUM → LOW within each session - Maintain proper rest periods between sets and exercises - Adjust volume according to the 3+1 week pattern - Listen to your body and adjust if experiencing pain or excessive fatigue ## Equipment Required - Indoor climbing wall - Hangboard/fingerboard (for finger strength exercises) - Timer - Training log --- *Generated using Carlos V3 methodology + Genetic Algorithm optimization*