Weekend Warrior Sport - Build-up 1 (PE)

Build-up 1 (PE) program for weekend warrior sports (5.11a-5.12a)

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

Developing power-endurance capacity through interval work. Higher intensity with incomplete recovery to build tolerance to fatigue.

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: ~1164 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: ~931 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

SB Intervals (V4)

• 2-4 X 4-5 X 4-6 move : 15-30s / 5min
• Intensity: 85%
• Duration: 25-45 min

Core Strength (V4)

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

Front Lever (V4)

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

Reverse Butterfly (TRX) (V4)

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

Mobility & Flexibility (V4)

• 15-20min stretching + foam rolling
• Intensity: 30%
• Duration: 15-20 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

Pulling Strength (Pull-ups) (V4)

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

Extensive Intervals Long (7a-7b)

• 4-6 X 6-8min : 60-90s
• Intensity: 55%
• Duration: 40-90 min

Fartlek Routes (7a-7b)

• Variable intensity route climbing with speed changes
• Intensity: 70%
• Duration: 30-60 min

ARC (Aerobic Restoration & Capillarity) (7a-7b)

• 20-45min continuous climbing, stay below pump threshold
• Intensity: 40%
• Duration: 20-45 min

Rest: Sunday, Monday, Tuesday, Wednesday, Thursday

Week 2 — Build (100% volume)

Full prescribed volume.

Weekly volume target: ~1164 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: ~1280 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: ~698 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

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Generated and validated by the ClimbClaw training engine (Carlos V3 methodology).