Gym to Outdoor Sport - Base Training

Base Training program for gym to outdoor sports (5.10d gym → 5.10a-5.10c outdoor)

Transition from plastic to rock with mental game training, route reading skills, and outdoor-specific endurance

Building aerobic endurance foundation through high-volume, low-intensity work. Focus on movement quality and preparing the body for more intensive training.

This 4-week mesocycle follows the Carlos V3 3+1 pattern: three progressive loading weeks followed by a deload week.

Program Details

Training Frequency: 3 sessions/week Session Duration: 120 minutes Weekly Volume: ~1396 moves at full (100%) volume — each week below scales this target

Week 1 — Introduction (80% volume)

Learn the exercises, establish movement patterns, dial intensity.

Weekly volume target: ~1117 moves (80% of full volume). Start at the bottom end of each prescribed set/rep range while you learn the exercises and dial in the intensities.

Monday

Warm Up

• 15-20min easy climbing
• Intensity: 40%
• Duration: 15-20 min

MR Intervals (7a-7b)

• 2-3 X 3-4 X 26-45 move : 45-75s / 5min
• Intensity: 70%
• Duration: 45-75 min

Extensive Intervals Long (7a-7b)

• 4-6 X 6-8min : 60-90s
• Intensity: 55%
• Duration: 40-90 min

Continuous Method (7a-7b)

• 20-45min constant climbing
• Intensity: 50%
• Duration: 20-45 min

Antagonist Training (V4)

• 2-3 X 10-15 reps : 1-2min
• Intensity: 60%
• Duration: 10-15 min

Shoulder Press (V4)

• 3 X 10 reps : 90s
• Intensity: 55%
• Duration: 5-10 min

Wednesday

Warm Up

• 15-20min easy climbing
• Intensity: 40%
• Duration: 15-20 min

Fartlek Boulders (7a-7b)

• Variable intensity boulder climbing with speed changes
• Intensity: 75%
• Duration: 25-50 min

Continuous Method (7a-7b)

• 20-45min constant climbing
• Intensity: 50%
• Duration: 20-45 min

ARC (Aerobic Restoration & Capillarity) (7a-7b)

• 20-45min continuous climbing, stay below pump threshold
• Intensity: 40%
• Duration: 20-45 min

Saturday

Warm Up

• 15-20min easy climbing
• Intensity: 40%
• Duration: 15-20 min

Hangboard Repeaters (V4)

• 3-4 X 6 X 7s on/3s off : 3min
• Intensity: 80%
• Duration: 15-20 min

MR Intervals (7a-7b)

• 2-3 X 3-4 X 26-45 move : 45-75s / 5min
• Intensity: 70%
• Duration: 45-75 min

Continuous Method (7a-7b)

• 20-45min constant climbing
• Intensity: 50%
• Duration: 20-45 min

Rest: Sunday, Tuesday, Thursday, Friday

Week 2 — Build (100% volume)

Full prescribed volume.

Weekly volume target: ~1396 moves.

Repeat the Week 1 sessions (Monday, Wednesday, Saturday) — same exercises, same intensities — now at the full prescribed volume: use the complete set/rep ranges exactly as written above.

Week 3 — Peak (110% volume)

Increase volume or intensity.

Weekly volume target: ~1536 moves (+10% over Week 2).

Same sessions (Monday, Wednesday, Saturday), same exercises and intensities as Week 1. Push volume to the top end of each prescribed set/rep range to add roughly 10% over Week 2. Warm-up stays unscaled.

Week 4 — Deload (60% volume)

Reduce volume, maintain intensity, recover.

Weekly volume target: ~838 moves (deload).

Deload week. Same sessions (Monday, Wednesday, Saturday) at the same intensities, but cut total volume to ~60%: drop to the bottom end of each set/rep range and finish each session early. Recovery is the goal — do not add work. Warm-up stays unscaled.

Key Principles

• Follow CNS-demand ordering: HIGH → MEDIUM → LOW within each session
• Maintain proper rest periods between sets and exercises
• Volume follows the 3+1 week pattern (80% → 100% → 110% → 60%)
• Listen to your body and adjust if experiencing pain or excessive fatigue

Generated and validated by the ClimbClaw training engine (Carlos V3 methodology).