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, 423 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

  • •
    Lead Climbing Endurance
    3+ mentions
  • •
    Periodization Planning
    2+ mentions
  • •
    Board Climbing Integration
    2+ mentions
  • •
    Recovery and Injury Prevention
    2+ mentions
  • •
    Finger Strength Training
    1+ mentions
  • •
    Board Climbing Volume
    1+ mentions

Success Stories

Real results from climbers in the community

Program: High volume board climbing + moonboard sessions
Result:
⏱️
Program: 33% volume increase strategy
Result:
⏱️
Program: C4HP finger curls protocol
Result:
⏱️

Common Questions

Questions the community is asking about this topic

  1. "How often should I train fingers vs. climb?" - Multiple users struggling with balancing hangboard sessions with board climbing frequency
  2. "What's causing my plateau at V5-8?" - Consistent theme of climbers stuck in this range seeking training advice
  3. "How to structure lead climbing sessions for 5.12 breakthrough?" - Sport climbers wanting systematic endurance training
  4. "When should I add antagonist training?" - Questions about push/pull balance and injury prevention
  5. "How do I break through V5-V7 plateaus on boards?" - Most asking about Moonboard specifically, wondering if they need more strength or technique

Pain Points & Problems

Challenges climbers are facing

  • •
    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
  • •
    Training vs. climbing time balance - Difficulty maintaining both structured training and fun climbing
    low frequency
  • •
    Plateau frustration at intermediate grades - Mental challenges when progress slows at V5-8/5.11-12 range
    low frequency
  • •
    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

Program Mentions Summary

How the community feels about related programs

Emil's No-Hang Routine
overwhelmingly positive for finger health and recovery
positive
15+ mentions
C4HP Finger Curls
positive for injury recovery and strength gains
positive
8+ mentions
Moonboard Training
mixed sentiment, highly effective but injury-prone
mixed
25+ mentions
Max Hangs (Lattice/Crimpd protocols)
positive for strength gains, concerns about progression
positive
12+ mentions
Lattice Training App
mostly negative, lacking personalization and assessment
negative
10+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

  • 💡Volume management is critical: Success stories consistently mention finding the right balance between training intensity and recovery
  • 💡Finger health protocols are essential: Emil's routine and C4HP methods are becoming standard for injury prevention
  • 💡Board climbing is highly effective but risky: Users see rapid gains but frequent overuse injuries
  • 💡Assessment-based training is highly valued: Users frustrated with cookie-cutter plans want personalized approaches
  • 💡Community validation matters: Climbers actively seek social proof and comparison for training decisions
  • 💡Assessment-First Approach: Users are craving personalized training based on actual strength/weakness testing rather than generic programs
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