Intermediate Mixed Climber - Build-up 2 (Power)

Optimized build-up 2 (power) program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d). 3 sessions/week, 328.5 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:

power

maximum-strength

neural-adaptation

Program Overview

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

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 power
• 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

•
Equipment troubleshooting
1+ mentions
•
Long-term project commitment
1+ mentions
•
Recovery and injury
1+ mentions
•
Campus board training
1+ mentions
•
Hangboard Training
1+ mentions
•
Pulley Injury Prevention
1+ mentions

Success Stories

Real results from climbers in the community

Program: Long-term project work

Result:

⏱️

Program: Post-injury recovery mindset

Result:

⏱️

Program: Dave Macleod hangboard routine

Result: Immediate crimp improvement and ability to flash previously impossible routes

⏱️ Few weeks

• 3 years climbing experience, consistent for 1.5 years

Common Questions

Questions the community is asking about this topic

**Gear compatibility and safety**: "Is it okay to use HMS carabiners plus sling as quickdraw?" - Equipment substitution concerns
**Shoe fit evolution**: "Why do my 10+ year old shoes suddenly feel unbearable?" - Long-term gear changes and foot adaptation
**Training board rules**: "Can you use same hold with different hands on tension board no-match problems?" - Training protocol clarification
"How often should I hangboard without getting injured?" - Multiple users asking about frequency and load management
"Why do I keep getting pulley injuries despite proper warmup?" - Recurring question from intermediate climbers

Pain Points & Problems

Challenges climbers are facing

•
Equipment longevity and fit changes
low frequency
•
Injury-forced breaks
low frequency
•
Project commitment sustainability
low frequency
•
Recurring Pulley Injuries
low frequency
•
Technique Regression Under Pressure
low frequency
•
Persistent Finger Issues
low frequency

Program Mentions Summary

How the community feels about related programs

Campus Board Training

positive/recreational sentiment

positive

3+ mentions

Long-term Projecting

mixed (success but questioning sustainability)

mixed

2+ mentions

Post-injury Recovery

positive/determined sentiment

positive

2+ mentions

Training Board Protocols

neutral/seeking clarification

neutral

1+ mentions

Max Hangs

Mostly positive sentiment, credited with injury prevention and strength gains

positive

8+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

💡Project Persistence Support: Create tools to track long-term projects and maintain motivation through extended attempt periods - the 250+ attempt success story shows this is a real need
💡Equipment Evolution Guidance: Develop resources for climbers dealing with gear fit changes over time, especially for those returning after breaks or experiencing foot changes
💡Recovery Integration: Build features supporting climbers through injury recovery with alternative training suggestions and comeback planning - clear demand from shoulder surgery discussion
💡Training Clarification Hub: Create clear, accessible explanations for common training protocol questions (board rules, equipment substitutions) as these basic questions appear frequently
💡Community Motivation Tools: Develop features that help climbers stay connected and motivated during forced breaks (injury, life circumstances) as isolation during off-periods appears to be a significant concern

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)"

"Body Weight Considerations: Taller/heavier climbers struggling more with finger injuries"

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