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, 333 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

Build-up 2 (Power) program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d)

Balanced training for both bouldering and route climbing

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: ~263 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: ~210 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

SB Sets (V4)

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

Finger Strength (Deadhangs) (V6)

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

SB Repetitions (V4)

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

Front Lever (V4)

  • 3-4 X 10-15s hold : 2min
  • Intensity: 85%
  • Duration: 10-15 min

Push-ups (V4)

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

Biceps Curls (TRX) (V4)

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

VSB Sets (V6)

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

SB Sets (V4)

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

Pulling Strength (Pull-ups) (V4)

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

SB Single Repetitions (V4)

  • 2-4 X 1 X 4-8 move : N/A / 5-10'
  • Intensity: 95%
  • Duration: 30-60 min

Push-ups (V4)

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

Saturday

Warm Up

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

VSB Sets (V6)

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

VSB Repetitions (V6)

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

SB Single Repetitions (V4)

  • 2-4 X 1 X 4-8 move : N/A / 5-10'
  • Intensity: 95%
  • Duration: 30-60 min

Core Strength (V4)

  • 3-4 X 45-60s : 2min
  • Intensity: 85%
  • Duration: 15-20 min

Rest: Sunday, Tuesday, Thursday, Friday

Week 2 — Build (100% volume)

Full prescribed volume.

Weekly volume target: ~263 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: ~289 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: ~158 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

  • •
    "Goblin Mode" vs Technical Climbing
    1+ mentions
  • •
    Falling/Fear Management
    1+ mentions
  • •
    Hangboard/Finger Training
    1+ mentions
  • •
    Body Type Beta
    1+ mentions
  • •
    Drop Knee Technique
    1+ mentions
  • •
    Training Program Effectiveness
    1+ mentions

Success Stories

Real results from climbers in the community

Program: "Goblin Mode" + Technical Cleanup
Result:
⏱️
Program: Weight Loss + Bouldering
Result:
⏱️

Common Questions

Questions the community is asking about this topic

  1. "How do I commit to dynamic moves when I keep hesitating?" - Multiple users struggling with dyno commitment
  2. "Should I start bouldering while overweight (25-30kg above normal)?" - Safety and effectiveness concerns
  3. "How do I recover mentally from unexpected falls?" - Fear management after traumatic falls
  4. "What's proper warm-up protocol for fingers and shoulders?" - Injury prevention focus
  5. How often can I train fingers safely? - Multiple users asking about frequency for hangboarding/block lifts without injury

Pain Points & Problems

Challenges climbers are facing

  • •
    Fear after falls
    low frequency
  • •
    Height disadvantage
    low frequency
  • •
    Finger/shoulder injuries
    low frequency
  • •
    Beta reading vs instinct
    low frequency
  • •
    Overuse injuries from ramping volume too quickly - High frequency, multiple users struggling with load management
    low frequency
  • •
    Finger/pulley injuries - Recurring theme across multiple experience levels
    low frequency

Program Mentions Summary

How the community feels about related programs

Max hangs/Block lifts
Mostly positive for finger strength gains, concerns about injury risk
positive
8+ mentions
4x4s/Power endurance
Positive for endurance but questions about optimal implementation
positive
6+ mentions
Board climbing (MB/TB2/Kilter)
Very positive for strength/power, some concerns about movement variety
positive
10+ mentions
ARC training/Capillarization
Mixed sentiment, questions about effectiveness vs alternatives
mixed
4+ mentions
Spray wall training
Positive for technique and variety
positive
5+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

  • 💡Technique vs Power Balance: Many climbers struggle with when to use strength vs technique. Program should help identify personal climbing style and when each approach is appropriate.
  • 💡Mental Training Critical: Fear management and fall confidence are major limiters. Include progressive exposure therapy protocols and mental preparation techniques.
  • 💡Body Type Adaptation: Height and build significantly affect beta choice. Develop adaptive beta suggestions based on user physical characteristics.
  • 💡Injury Prevention Focus: Warm-up and finger care are top priorities. Emphasize proper preparation protocols over pure performance training.
  • 💡Community Learning: Users value seeing different approaches to the same problem. Foster beta sharing and alternative solution discovery.
  • 💡Progressive Difficulty: Many users need help bridging between "can do with poor technique" and "proper execution" - create programs that address this gap.
Data collected from 10,000+ Reddit discussions on r/climbharder, r/climbing, r/bouldering
💬COMMUNITY FEEDBACK

Real Climbers Say...

💡 Community Insights:

"Strengthening mental resilience can help climbers cope with the emotional aftermath of failed summits."

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

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