---
title: "Weekend Warrior Sport - Base Training"
url: "https://climbingbrowser.com/programs/weekend-warrior-sport-base-training"
date: "2025-11-30"
author: "Carlos V3 + GA Generated"
---

# Weekend Warrior Sport - Base Training

- **Duration:** 4 weeks (3+1 pattern)
- **Frequency:** 2 sessions/week
- **Session length:** 150 minutes
- **Minimum level:** 5.11a
- **Recommended level:** 5.11a-5.12a
- **Primary focus:** endurance, aerobic-base, movement-economy, sport-climbing, route-climbing
- **Equipment:** climbing-wall, timer

Optimized base training program for weekend warrior sports (5.11a-5.12a). 2 sessions/week, 1267 moves/week.

## Program Details

**Base Training program for weekend warrior sports (5.11a-5.12a)**

Make the most of your weekend climbing sessions with strategic endurance work and technique refinement

Building aerobic endurance foundation through high-volume, low-intensity work. Focus on movement quality and preparing the body for more intensive training.

This 4-week mesocycle follows the Carlos V3 3+1 pattern: three progressive loading weeks followed by a deload week.

## Program Details

**Training Frequency**: 2 sessions/week
**Session Duration**: 150 minutes
**Weekly Volume**: ~1236 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**: ~989 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.

### Friday

**Warm Up**
- 15-20min easy climbing
- Intensity: 40%
- Duration: 15-20 min

**Front Lever (V4)**
- 3-4 X 10-15s hold : 2min
- Intensity: 85%
- Duration: 10-15 min

**MR Intervals (7a-7b)**
- 2-3 X 3-4 X 26-45 move : 45-75s / 5min
- Intensity: 70%
- Duration: 45-75 min

**Continuous Method (7a-7b)**
- 20-45min constant climbing
- Intensity: 50%
- Duration: 20-45 min

**ARC (Aerobic Restoration & Capillarity) (7a-7b)**
- 20-45min continuous climbing, stay below pump threshold
- Intensity: 40%
- Duration: 20-45 min

### Saturday

**Warm Up**
- 15-20min easy climbing
- Intensity: 40%
- Duration: 15-20 min

**Core Strength (V4)**
- 3-4 X 45-60s : 2min
- Intensity: 85%
- Duration: 15-20 min

**MR Intervals (7a-7b)**
- 2-3 X 3-4 X 26-45 move : 45-75s / 5min
- Intensity: 70%
- Duration: 45-75 min

**Extensive Intervals Long (7a-7b)**
- 4-6 X 6-8min : 60-90s
- Intensity: 55%
- Duration: 40-90 min

**ARC (Aerobic Restoration & Capillarity) (7a-7b)**
- 20-45min continuous climbing, stay below pump threshold
- Intensity: 40%
- Duration: 20-45 min

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

**Rest**: Sunday, Monday, Tuesday, Wednesday, Thursday

## Week 2 — Build (100% volume)

*Full prescribed volume.*

**Weekly volume target**: ~1236 moves.

Repeat the Week 1 sessions (Friday, 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**: ~1360 moves (+10% over Week 2).

Same sessions (Friday, 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**: ~742 moves (deload).

Deload week. Same sessions (Friday, 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).*


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