Lead Endurance 6c-7a - Build-up 2 (Power)

Optimized build-up 2 (power) program for lead endurance 6c-7as (6c-7a (pumping out) → 7a+ clean). 3 sessions/week, 405 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
sport-climbing
route-climbing

Program Overview

Build-up 2 (Power) program for lead endurance 6c-7as (6c-7a (pumping out) → 7a+ clean)

Pumping out on lead routes? Build bulletproof power-endurance and learn to pace your way to sends

Maximizing power and strength through high-intensity, low-volume work with complete recovery. CNS adaptations are the priority.

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: ~296 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: ~236 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

Pulling Strength (Pull-ups) (V5)

  • 3-4 X 5-8 reps : 2-3min
  • Intensity: 90%
  • Duration: 15-25 min

VSB Repetitions (V7)

  • 3-4 X 8-10 X 1-3 move : 1.5min / 3min
  • Intensity: 100%
  • Duration: 30-45 min

SB Repetitions (V5)

  • 3-4 X 6-8 X 4-6 move : 1.5min / 4min
  • Intensity: 95%
  • Duration: 35-50 min

Hangboard Max Hangs (V5)

  • 3-5 X 7-10s : 3min
  • Intensity: 100%
  • Duration: 15-25 min

LB Single Repetitions (V4)

  • 2-6 X 1 X 8-15 move : N/A / 5'
  • Intensity: 90%
  • Duration: 30-60 min

Antagonist Training (V5)

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

Push-ups (V5)

  • 3 X 12-15 reps : 90s
  • Intensity: 50%
  • Duration: 5-10 min

Biceps Curls (TRX) (V5)

  • 3 X 12 reps : 90s
  • Intensity: 45%
  • Duration: 5-8 min

Front Butterfly (TRX) (V5)

  • 3 X 12 reps : 90s
  • Intensity: 45%
  • Duration: 5-8 min

Wednesday

Warm Up

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

SB Sets (V5)

  • 2-3 X 3-4 X 4-6 move : 2min / 4min
  • Intensity: 90%
  • Duration: 30-50 min

Individual Moves (V7)

  • 3-5 X 4-6 X 1 move : 3min / 5min
  • Intensity: 100%
  • Duration: 20-40 min

Pulling Strength (Pull-ups) (V5)

  • 3-4 X 5-8 reps : 2-3min
  • Intensity: 90%
  • Duration: 15-25 min

SR Sets (7b-7c)

  • 2-3 X 2-4 X 16-25 move : 2-3' / 5'
  • Intensity: 85%
  • Duration: 40-70 min

Saturday

Warm Up

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

VSB Sets (V7)

  • 3-4 X 5-6 X 1-3 move : 1.5min / 3min
  • Intensity: 95%
  • Duration: 25-45 min

Finger Strength (Deadhangs) (V7)

  • 3-5 X 10s(3s) / 2-3min
  • Intensity: 100%
  • Duration: 15-25 min

SR Sets (7b-7c)

  • 2-3 X 2-4 X 16-25 move : 2-3' / 5'
  • Intensity: 85%
  • Duration: 40-70 min

Push-ups (V5)

  • 3 X 12-15 reps : 90s
  • Intensity: 50%
  • Duration: 5-10 min

Bench Press (V5)

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

Mobility & Flexibility (V5)

  • 15-20min stretching + foam rolling
  • Intensity: 30%
  • Duration: 15-20 min

Rest: Sunday, Tuesday, Thursday, Friday

Week 2 — Build (100% volume)

Full prescribed volume.

Weekly volume target: ~296 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: ~325 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: ~177 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).

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

  • •
    Program Effectiveness & Testing
    1+ mentions
  • •
    Finger Training Methods
    1+ mentions
  • •
    Board Climbing Plateau Breaking
    1+ mentions
  • •
    Volume vs. Intensity Management
    1+ mentions
  • •
    Periodization Planning
    1+ mentions
  • •
    Injury Prevention & Recovery
    1+ mentions

Success Stories

Real results from climbers in the community

Program: High volume phase (33% increase)
Result:
⏱️
Program: Antihydral application
Result:
⏱️
Program: C4HP finger curls (vs traditional hangboarding)
Result:
⏱️

Common Questions

Questions the community is asking about this topic

  1. "How do I break through V5-V7 plateaus on boards?" - Most asking about Moonboard specifically, wondering if they need more strength or technique
  2. "What's the optimal hangboard protocol intensity?" - Confusion about 90% max feeling "too easy" vs. proper RPE targets
  3. "How much climbing volume can I handle without injury?" - Especially from taller/heavier climbers experiencing recurring pulley issues
  4. "When should I add fingerboarding to my routine?" - New climbers unsure about timing and necessity of finger training
  5. "How do I structure lead climbing gym sessions for endurance?" - Boulderers transitioning to sport climbing seeking session structure

Pain Points & Problems

Challenges climbers are facing

  • •
    Recurring Pulley Injuries (High severity): Multiple users struggling with chronic A2/A4 pulley strains despite various prevention attempts
    low frequency
  • •
    Training App Disappointment (Moderate frequency): Users frustrated with Lattice app lacking assessments and personalization
    low frequency
  • •
    Board Climbing Intimidation (Moderate frequency): Intermediate climbers feeling overwhelmed by difficulty gap on Moonboard/system boards
    low frequency
  • •
    Skin Management Issues (High frequency): Especially younger climbers dealing with thin, sensitive fingertip skin
    low frequency
  • •
    Training Consistency (Moderate severity): Users struggling to maintain motivation and structure in training routines
    low frequency
  • •
    Frequent pulley injuries despite conservative training - Very high frequency, major concern for many climbers
    low frequency

Program Mentions Summary

How the community feels about related programs

Lattice Training Plans
Mixed sentiment (disappointed with new app, positive on coached plans)
positive
15+ mentions
Emil Abrahamsson No-Hangs
Positive sentiment for injury recovery
positive
8+ mentions
C4HP Finger Curls
Very positive for injury-prone climbers
positive
5+ mentions
Max Hangs
Mixed (effective but injury concerns)
mixed
12+ mentions
Moonboard Training
Positive for plateau breaking but challenging entry
positive
20+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

  • 💡Assessment-First Approach: Users are craving personalized training based on actual strength/weakness testing rather than generic programs
  • 💡Injury Prevention Focus: There's a massive gap in helping climbers prevent recurring injuries - this could be a key differentiator
  • 💡Progressive Volume Management: Many climbers don't understand how to properly progress training volume without overuse injuries
  • 💡Board Climbing Bridge Programs: Intermediate climbers need structured progression onto system boards rather than being thrown into V4+ problems
  • 💡Real-Time Training Adjustments: Users want programs that adapt based on daily feedback rather than rigid weekly progressions
  • 💡Community-Driven Beta: Strong interest in sharing and discussing specific training approaches and results with peers
Data collected from 10,000+ Reddit discussions on r/climbharder, r/climbing, r/bouldering
💬COMMUNITY FEEDBACK

Real Climbers Say...

💡 Community Insights:

"Longer climbing sessions may lead to better performance for some climbers"

"Beginner-to-Intermediate Gap: Strong demand for structured training guidance for climbers in 6C-7A range who have basic equipment but need programming"

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