Intermediate Boulderer - Build-up 2 (Power)

Optimized build-up 2 (power) program for intermediate boulderers (V4-V6). 3 sessions/week, 326.5 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
bouldering

Program Overview

Optimized Build-up 2 (Power) 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: 326.5 moves Fitness Score: 1250.4/100

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

  • •
    Finger Training Protocols
    2+ mentions
  • •
    Injury Management
    2+ mentions
  • •
    Competition Preparation
    2+ mentions
  • •
    Board Climbing Effectiveness
    2+ mentions
  • •
    Weight loss transformation inspiring climbers to push past perceived limitations
    1+ mentions
  • •
    Training wall setup and home wall optimization discussions
    1+ mentions

Success Stories

Real results from climbers in the community

Program: Weight loss journey combined with climbing progression
Result:
⏱️
Program: Project-focused outdoor training
Result:
⏱️
Program: High volume board climbing + moonboard sessions
Result:
⏱️

Common Questions

Questions the community is asking about this topic

  1. How to train board skills without access to Moonboard/Kilter/Tension boards?
  2. What's the proper technique for difficult mantles and top-outs on gym walls?
  3. How to transition indoor falling technique to outdoor spotting safely?
  4. Best practices for home training wall construction and safety?
  5. **"How often should I train fingers vs. climb?"** - Multiple users struggling with balancing hangboard sessions with board climbing frequency

Pain Points & Problems

Challenges climbers are facing

  • •
    Gym-to-outdoor transition safety
    low frequency
  • •
    No-texture holds
    low frequency
  • •
    Training board access
    low frequency
  • •
    Project plateau frustration
    low frequency
  • •
    Overuse injuries from board climbing - High frequency of finger tweaks, skin issues, elbow problems from intensive training
    low frequency
  • •
    Inconsistent strength day-to-day - Climbers reporting dramatic performance swings between sessions
    low frequency

Program Mentions Summary

How the community feels about related programs

Spray wall training
Positive sentiment as Moonboard alternative
positive
4+ mentions
Home wall setups
Mixed sentiment, safety concerns prominent
mixed
6+ mentions
Campus board work
Neutral, technique questions
neutral
2+ mentions
Weight loss protocols
Extremely positive success story
positive
1+ mentions
Project-based training
Positive outcomes for grade progression
positive
3+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

  • 💡Safety education gap: Major opportunity to create content bridging indoor/outdoor transition, particularly around falling, spotting, and risk management
  • 💡Home training solutions: High demand for guidance on spray wall setting and home wall alternatives to boards
  • 💡Transformation inspiration: Weight loss success stories generate massive engagement and motivation
  • 💡Grade progression validation: Users actively seeking social proof that specific programs lead to grade improvements
  • 💡Setting quality discussions: Strong opinions about hold types and route setting ethics indicate users want educational content about what makes good training problems
  • 💡Volume management is critical: Success stories consistently mention finding the right balance between training intensity and recovery
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)"

"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