---
title: "Intermediate Mixed Climber - Performance"
url: "https://climbingbrowser.com/programs/level-4-mixed-performance"
date: "2025-11-23"
author: "Carlos V3 + GA Generated"
---

# Intermediate Mixed Climber - Performance

- **Duration:** 4 weeks (3+1 pattern)
- **Frequency:** 3 sessions/week
- **Session length:** 120 minutes
- **Minimum level:** V4
- **Recommended level:** V4-V5 / 5.11b-5.11d
- **Primary focus:** peak-performance, redpoint, mental-training
- **Equipment:** climbing-wall, timer, outdoor-access

Optimized performance program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d). 3 sessions/week, 300 moves/week.

## Program Details

**Performance program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d)**

Balanced training for both bouldering and route climbing

Peak performance period for projects and redpoint attempts. Minimal volume, maximum quality.

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**: ~260 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**: ~208 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

**VSB Sets (V6)**
- 3-4 X 5-6 X 1-3 move : 1.5min / 3min
- Intensity: 95%
- Duration: 25-45 min

**Pulling Strength (Pull-ups) (V4)**
- 3-4 X 5-8 reps : 2-3min
- Intensity: 90%
- Duration: 15-25 min

**VSB Repetitions (V6)**
- 3-4 X 8-10 X 1-3 move : 1.5min / 3min
- Intensity: 100%
- Duration: 30-45 min

**SB Repetitions (V4)**
- 3-4 X 6-8 X 4-6 move : 1.5min / 4min
- Intensity: 95%
- Duration: 35-50 min

### Wednesday

**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

**Boulder Redpoint (V3)**
- 2-4 problems, multiple attempts, 5-15min rest
- Intensity: 100%
- Duration: 60-120 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

**SB Sets (V4)**
- 2-3 X 3-4 X 4-6 move : 2min / 4min
- Intensity: 90%
- Duration: 30-50 min

**Shoulder Press (V4)**
- 3 X 10 reps : 90s
- Intensity: 55%
- Duration: 5-10 min

**Rest**: Sunday, Tuesday, Thursday, Friday

## Week 2 — Build (100% volume)

*Full prescribed volume.*

**Weekly volume target**: ~260 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**: ~286 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**: ~156 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).*


---

Source: [ClimbingBrowser](https://climbingbrowser.com) — free evidence-based climbing training intelligence. Personal AI coaching on WhatsApp: [ClimbClaw](https://climbingbrowser.com/coach).