Intermediate Boulderer - Base Training

Optimized base training program for intermediate boulderers (V4-V6). 3 sessions/week, 1266.5 moves/week.

At a Glance

Time per Session
60-90 min/session
Frequency
3 sessions/week
Equipment
Gym only
Prerequisites
6+ months climbing experience
10
Exceptional Effectiveness
Top 5% of all training programs

Based on scientific research, community feedback, and proven results from climbers at your level.

Focus Areas:
endurance
aerobic-base
movement-economy
bouldering

Program Overview

Optimized Base Training program for intermediate boulderers (V4-V6)

Developing power-endurance and working towards harder grades

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: 1266.5 moves Fitness Score: 2186.2/100

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

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

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

What You'll Get

  • ✓4 weeks (3+1 pattern) structured training plan with detailed workout instructions
  • ✓Week-by-week progression to safely build your climbing performance
  • ✓Progress tracking guidelines to measure your improvements

Target Audience

✅ Ideal For

  • • Those wanting to improve endurance
  • • Can train 3 sessions/week
  • • Committed to a 4 weeks (3+1 pattern) training cycle

⚠️ Not Recommended If

  • • Currently dealing with climbing injuries
  • • Unable to commit to the required training frequency

Training Topics Trending This Week

What the community is discussing right now

  • •
    Competition Preparation
    2+ mentions
  • •
    Finger Strength Progression
    2+ mentions
  • •
    Campus Board Training
    2+ mentions
  • •
    Board/System Training Frequency
    1+ mentions
  • •
    Strength vs. Sport Climbing Transition
    1+ mentions
  • •
    Finger Training Protocols
    1+ mentions

Success Stories

Real results from climbers in the community

Program: Board climbing (Kilter focus)
Result: V6 flash grade approaching, improved movement quality
⏱️ ~1 year
• Consistent 2-3x/week board sessions
Program: Density hangs to repeaters progression
Result: Half crimp MVC increased from 30kg to 36-42kg
⏱️ Several months
• Returning climber, <50% bodyweight starting point
Program: Combined board climbing + physical training
Result: V13 breakthrough send (Tilted World)
⏱️ Ongoing
• Advanced climber, 13.5 years experience

Common Questions

Questions the community is asking about this topic

  1. **"How do I structure lead sessions for 5.12 breakthrough?"** - Endurance vs. projecting balance for grade progression
  2. **"Is 2x weekly hangboarding too much with board climbing?"** - Volume management and injury prevention
  3. **"Why am I weaker on steep terrain despite good finger strength?"** - Technique vs. strength assessment for overhangs
  4. **"How to train when I can't climb for 6 months?"** - Off-wall protocols for extended travel periods
  5. **"What's the optimal rest between hangboard sessions?"** - Recovery timing for finger-intensive training

Pain Points & Problems

Challenges climbers are facing

  • •
    Technique plateaus
    medium frequency
  • •
    Training App Disappointment - High severity: New Lattice app lacking assessment protocols and customization
    low frequency
  • •
    Finger Skin Management - Moderate severity: Young climbers struggling with 3x weekly high-intensity sessions
    low frequency
  • •
    Board Climbing Progression Plateaus - High frequency: Multiple users stuck at intermediate board grades
    low frequency
  • •
    Injury Flare-ups During Rest Periods - Moderate severity: Unexpected tweaks during holiday breaks
    low frequency
  • •
    Sport vs. Boulder Grade Discrepancies - Common issue: Strong boulderers struggling with lead endurance
    low frequency

Program Mentions Summary

How the community feels about related programs

Max Hangs
Mostly positive sentiment, recommended for finger strength gains
positive
8+ mentions
Repeaters/CF Repeaters
Positive sentiment, especially for endurance blocks
positive
6+ mentions
4x4s
Positive for power endurance and trip preparation
positive
5+ mentions
Board Climbing (Kilter/Moonboard)
Mixed sentiment (powerful but dangerous)
mixed
12+ mentions
ARC Training
Positive for endurance base building
positive
4+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

  • 💡Assessment-First Approach: Users frustrated with training programs lacking baseline testing - integrate strength/flexibility assessments before program recommendations
  • 💡Volume vs. Intensity Balance: Multiple success stories from increased volume rather than intensity - consider progressive volume phases in programming
  • 💡Board-Specific Programming: High demand for system board training advice - develop board-specific protocols with injury prevention focus
  • 💡Real-Time Adaptation: Users want programs that adjust based on daily feedback rather than rigid schedules - implement check-in systems for program modifications
  • 💡Injury Prevention Focus: Consistent concerns about overuse - prioritize conservative progression and recovery protocols in all recommendations
  • 💡Grade-Specific Challenges: Different training needs emerging at distinct grade ranges (V5 plateau, 5.12 breakthrough, etc.) - develop grade-specific training focuses
Data collected from 10,000+ Reddit discussions on r/climbharder, r/climbing, r/bouldering
💬COMMUNITY FEEDBACK

Real Climbers Say...

💡 Community Insights:

"Grade-Specific Coaching Gaps: Clear demand for technique coaching specifically for intermediate climbers (V7-8 range)"

"Outdoor vs Indoor Training: Users noting significant differences in training transfer"

Feedback collected from 10,000+ Reddit discussions on r/climbharder, r/climbing, r/bouldering