Training Programs Database

Optimized performance program for v2 foundation builders (V2 → V3). 2 sessions/week, 150 moves/week.

Optimized transition program for v2 foundation builders (V2 → V3). 2 sessions/week, 150 moves/week.

Optimized build-up 2 (power) program for v2 foundation builders (V2 → V3). 2 sessions/week, 150 moves/week.

Optimized build-up 1 (pe) program for v2 foundation builders (V2 → V3). 2 sessions/week, 380 moves/week.

Optimized base training program for v2 foundation builders (V2 → V3). 2 sessions/week, 680 moves/week.

Optimized performance program for v0 beginner foundationss (V0-V1). 2 sessions/week, 150 moves/week.

Optimized transition program for v0 beginner foundationss (V0-V1). 2 sessions/week, 150 moves/week.

Optimized build-up 2 (power) program for v0 beginner foundationss (V0-V1). 2 sessions/week, 150 moves/week.

Optimized build-up 1 (pe) program for v0 beginner foundationss (V0-V1). 2 sessions/week, 150 moves/week.

Optimized base training program for v0 beginner foundationss (V0-V1). 2 sessions/week, 550 moves/week.

Optimized performance program for finger rehab returns (Returning to previous level). 2 sessions/week, 165 moves/week.

Optimized transition program for finger rehab returns (Returning to previous level). 2 sessions/week, 150 moves/week.

Optimized build-up 2 (power) program for finger rehab returns (Returning to previous level). 2 sessions/week, 165 moves/week.

Optimized build-up 1 (pe) program for finger rehab returns (Returning to previous level). 2 sessions/week, 486 moves/week.

Optimized base training program for finger rehab returns (Returning to previous level). 2 sessions/week, 1086 moves/week.

Optimized performance program for short climber (<5'6")s (V4-V6). 3 sessions/week, 252.5 moves/week.

Optimized transition program for short climber (<5'6")s (V4-V6). 3 sessions/week, 237 moves/week.

Optimized build-up 2 (power) program for short climber (<5'6")s (V4-V6). 3 sessions/week, 329 moves/week.

Optimized build-up 1 (pe) program for short climber (<5'6")s (V4-V6). 3 sessions/week, 1115.5 moves/week.

Optimized base training program for short climber (<5'6")s (V4-V6). 3 sessions/week, 1396.5 moves/week.

Optimized performance program for tall climber (6ft+)s (V4-V6). 3 sessions/week, 299.5 moves/week.

Optimized transition program for tall climber (6ft+)s (V4-V6). 3 sessions/week, 237 moves/week.

Optimized build-up 2 (power) program for tall climber (6ft+)s (V4-V6). 3 sessions/week, 304 moves/week.

Optimized build-up 1 (pe) program for tall climber (6ft+)s (V4-V6). 3 sessions/week, 1007 moves/week.

Optimized base training program for tall climber (6ft+)s (V4-V6). 3 sessions/week, 1302 moves/week.

Optimized performance program for lead endurance 7a-7bs (7a-7b → 7b+). 3 sessions/week, 361.5 moves/week.

Optimized transition program for lead endurance 7a-7bs (7a-7b → 7b+). 3 sessions/week, 488.5 moves/week.

Optimized build-up 2 (power) program for lead endurance 7a-7bs (7a-7b → 7b+). 3 sessions/week, 431.5 moves/week.

Optimized build-up 1 (pe) program for lead endurance 7a-7bs (7a-7b → 7b+). 3 sessions/week, 1642.5 moves/week.

Optimized base training program for lead endurance 7a-7bs (7a-7b → 7b+). 3 sessions/week, 1799.5 moves/week.

Optimized performance program for lead endurance 6c-7as (6c-7a (pumping out) → 7a+ clean). 3 sessions/week, 308 moves/week.

Optimized transition program for lead endurance 6c-7as (6c-7a (pumping out) → 7a+ clean). 3 sessions/week, 337 moves/week.

Optimized build-up 2 (power) program for lead endurance 6c-7as (6c-7a (pumping out) → 7a+ clean). 3 sessions/week, 405 moves/week.

Optimized build-up 1 (pe) program for lead endurance 6c-7as (6c-7a (pumping out) → 7a+ clean). 3 sessions/week, 1031 moves/week.

Optimized base training program for lead endurance 6c-7as (6c-7a (pumping out) → 7a+ clean). 3 sessions/week, 1598 moves/week.

Optimized performance program for tension board crushers (V5-V7 Tension). 3 sessions/week, 250.5 moves/week.

Optimized transition program for tension board crushers (V5-V7 Tension). 3 sessions/week, 292.5 moves/week.

Optimized build-up 2 (power) program for tension board crushers (V5-V7 Tension). 3 sessions/week, 410 moves/week.

Optimized build-up 1 (pe) program for tension board crushers (V5-V7 Tension). 3 sessions/week, 1533.5 moves/week.

Optimized base training program for tension board crushers (V5-V7 Tension). 3 sessions/week, 1601.5 moves/week.

Optimized performance program for kilter board crushers (V5-V7 Kilter). 3 sessions/week, 316.5 moves/week.

Optimized transition program for kilter board crushers (V5-V7 Kilter). 3 sessions/week, 355 moves/week.

Optimized build-up 2 (power) program for kilter board crushers (V5-V7 Kilter). 3 sessions/week, 406 moves/week.

Optimized build-up 1 (pe) program for kilter board crushers (V5-V7 Kilter). 3 sessions/week, 1084.5 moves/week.

Optimized base training program for kilter board crushers (V5-V7 Kilter). 3 sessions/week, 1603 moves/week.

Optimized performance program for time crunched v6s (V6-V7). 3 sessions/week, 266.5 moves/week.

Optimized transition program for time crunched v6s (V6-V7). 3 sessions/week, 261 moves/week.

Optimized build-up 2 (power) program for time crunched v6s (V6-V7). 3 sessions/week, 518 moves/week.

Optimized build-up 1 (pe) program for time crunched v6s (V6-V7). 3 sessions/week, 1608.5 moves/week.

Optimized base training program for time crunched v6s (V6-V7). 3 sessions/week, 1611.5 moves/week.

Optimized performance program for time crunched v4s (V4-V5). 3 sessions/week, 257 moves/week.

Optimized transition program for time crunched v4s (V4-V5). 3 sessions/week, 237 moves/week.

Optimized build-up 2 (power) program for time crunched v4s (V4-V5). 3 sessions/week, 364 moves/week.

Optimized build-up 1 (pe) program for time crunched v4s (V4-V5). 3 sessions/week, 1215 moves/week.

Optimized base training program for time crunched v4s (V4-V5). 3 sessions/week, 1499 moves/week.

Optimized performance program for gym to outdoor sports (5.10d gym → 5.10a-5.10c outdoor). 3 sessions/week, 264.5 moves/week.

Optimized transition program for gym to outdoor sports (5.10d gym → 5.10a-5.10c outdoor). 3 sessions/week, 237 moves/week.

Optimized build-up 2 (power) program for gym to outdoor sports (5.10d gym → 5.10a-5.10c outdoor). 3 sessions/week, 320.5 moves/week.

Optimized build-up 1 (pe) program for gym to outdoor sports (5.10d gym → 5.10a-5.10c outdoor). 3 sessions/week, 796 moves/week.

Optimized base training program for gym to outdoor sports (5.10d gym → 5.10a-5.10c outdoor). 3 sessions/week, 1402 moves/week.

Optimized performance program for gym to outdoor boulders (V3-V5 gym → V2-V4 outdoor). 3 sessions/week, 319.5 moves/week.

Optimized transition program for gym to outdoor boulders (V3-V5 gym → V2-V4 outdoor). 3 sessions/week, 237 moves/week.

Optimized build-up 2 (power) program for gym to outdoor boulders (V3-V5 gym → V2-V4 outdoor). 3 sessions/week, 325 moves/week.

Optimized build-up 1 (pe) program for gym to outdoor boulders (V3-V5 gym → V2-V4 outdoor). 3 sessions/week, 934 moves/week.

Optimized base training program for gym to outdoor boulders (V3-V5 gym → V2-V4 outdoor). 3 sessions/week, 1405 moves/week.

Optimized performance program for weekend warrior sports (5.11a-5.12a). 2 sessions/week, 160.5 moves/week.

Optimized transition program for weekend warrior sports (5.11a-5.12a). 2 sessions/week, 156 moves/week.

Optimized build-up 2 (power) program for weekend warrior sports (5.11a-5.12a). 2 sessions/week, 206 moves/week.

Optimized build-up 1 (pe) program for weekend warrior sports (5.11a-5.12a). 2 sessions/week, 591.5 moves/week.

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

Optimized performance program for weekend warrior v5s (V5-V6). 2 sessions/week, 166 moves/week.

Optimized transition program for weekend warrior v5s (V5-V6). 2 sessions/week, 176.5 moves/week.

Optimized build-up 2 (power) program for weekend warrior v5s (V5-V6). 2 sessions/week, 264 moves/week.

Optimized build-up 1 (pe) program for weekend warrior v5s (V5-V6). 2 sessions/week, 965.5 moves/week.

Optimized base training program for weekend warrior v5s (V5-V6). 2 sessions/week, 1428 moves/week.

Optimized performance program for v6 plateau breakers (V6 (stuck) → V7-V8). 3 sessions/week, 243 moves/week.

Optimized transition program for v6 plateau breakers (V6 (stuck) → V7-V8). 3 sessions/week, 306 moves/week.

Optimized build-up 2 (power) program for v6 plateau breakers (V6 (stuck) → V7-V8). 3 sessions/week, 396 moves/week.

Optimized build-up 1 (pe) program for v6 plateau breakers (V6 (stuck) → V7-V8). 3 sessions/week, 1072.5 moves/week.

Optimized base training program for v6 plateau breakers (V6 (stuck) → V7-V8). 3 sessions/week, 1600 moves/week.

Optimized performance program for v4 plateau breakers (V4 (stuck) → V5-V6). 3 sessions/week, 252.5 moves/week.

Optimized transition program for v4 plateau breakers (V4 (stuck) → V5-V6). 3 sessions/week, 300 moves/week.

Optimized build-up 2 (power) program for v4 plateau breakers (V4 (stuck) → V5-V6). 3 sessions/week, 327 moves/week.

Optimized build-up 1 (pe) program for v4 plateau breakers (V4 (stuck) → V5-V6). 3 sessions/week, 1040 moves/week.

Optimized base training program for v4 plateau breakers (V4 (stuck) → V5-V6). 3 sessions/week, 1259.5 moves/week.

Optimized performance program for advanced route climbers (5.12b-5.13a). 3 sessions/week, 317 moves/week.

Optimized transition program for advanced route climbers (5.12b-5.13a). 3 sessions/week, 400.5 moves/week.

Optimized build-up 2 (power) program for advanced route climbers (5.12b-5.13a). 3 sessions/week, 437.5 moves/week.

Optimized build-up 1 (pe) program for advanced route climbers (5.12b-5.13a). 3 sessions/week, 1079 moves/week.

Optimized base training program for advanced route climbers (5.12b-5.13a). 3 sessions/week, 1510.5 moves/week.

Optimized performance program for advanced boulderers (V7-V9). 3 sessions/week, 418 moves/week.

Optimized transition program for advanced boulderers (V7-V9). 3 sessions/week, 337 moves/week.

Optimized build-up 2 (power) program for advanced boulderers (V7-V9). 3 sessions/week, 433 moves/week.

Optimized build-up 1 (pe) program for advanced boulderers (V7-V9). 3 sessions/week, 1641.5 moves/week.

Optimized base training program for advanced boulderers (V7-V9). 3 sessions/week, 1801.5 moves/week.

Optimized performance program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d). 3 sessions/week, 264 moves/week.

Optimized transition program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d). 3 sessions/week, 237 moves/week.

Optimized build-up 2 (power) program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d). 3 sessions/week, 328.5 moves/week.

Optimized build-up 1 (pe) program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d). 3 sessions/week, 1012 moves/week.

Optimized base training program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d). 3 sessions/week, 1405 moves/week.

Optimized performance program for intermediate route climbers (5.11a-5.12a). 3 sessions/week, 328 moves/week.

Optimized transition program for intermediate route climbers (5.11a-5.12a). 3 sessions/week, 277 moves/week.

Optimized build-up 2 (power) program for intermediate route climbers (5.11a-5.12a). 3 sessions/week, 281.5 moves/week.

Optimized build-up 1 (pe) program for intermediate route climbers (5.11a-5.12a). 3 sessions/week, 1086 moves/week.

Optimized base training program for intermediate route climbers (5.11a-5.12a). 3 sessions/week, 1399 moves/week.

Optimized performance program for intermediate boulderers (V4-V6). 3 sessions/week, 312 moves/week.

Optimized transition program for intermediate boulderers (V4-V6). 3 sessions/week, 252.5 moves/week.

Optimized build-up 2 (power) program for intermediate boulderers (V4-V6). 3 sessions/week, 331.5 moves/week.

Optimized build-up 1 (pe) program for intermediate boulderers (V4-V6). 3 sessions/week, 1027 moves/week.

Optimized base training program for intermediate boulderers (V4-V6). 3 sessions/week, 1266.5 moves/week.

Optimized performance program for beginner route climbers (5.9-5.10c). 2 sessions/week, 150 moves/week.

Optimized transition program for beginner route climbers (5.9-5.10c). 2 sessions/week, 150 moves/week.

Optimized build-up 2 (power) program for beginner route climbers (5.9-5.10c). 2 sessions/week, 150 moves/week.

Optimized build-up 1 (pe) program for beginner route climbers (5.9-5.10c). 2 sessions/week, 380 moves/week.

Optimized base training program for beginner route climbers (5.9-5.10c). 2 sessions/week, 680 moves/week.

Optimized performance program for beginner boulderers (V1-V3). 2 sessions/week, 150 moves/week.

Optimized transition program for beginner boulderers (V1-V3). 2 sessions/week, 150 moves/week.

Optimized build-up 2 (power) program for beginner boulderers (V1-V3). 2 sessions/week, 150 moves/week.

Optimized build-up 1 (pe) program for beginner boulderers (V1-V3). 2 sessions/week, 380 moves/week.

Optimized base training program for beginner boulderers (V1-V3). 2 sessions/week, 750 moves/week.

Optimized performance program for v0 beginner foundationss (V0-V1). 2 sessions/week, 150 moves/week.

Optimized transition program for v0 beginner foundationss (V0-V1). 2 sessions/week, 150 moves/week.

Optimized build-up 2 (power) program for v0 beginner foundationss (V0-V1). 2 sessions/week, 150 moves/week.

Optimized build-up 1 (pe) program for v0 beginner foundationss (V0-V1). 2 sessions/week, 150 moves/week.

Optimized base training program for v0 beginner foundationss (V0-V1). 2 sessions/week, 550 moves/week.

Optimized performance program for finger rehab returns (Returning to previous level). 2 sessions/week, 165 moves/week.

Optimized transition program for finger rehab returns (Returning to previous level). 2 sessions/week, 150 moves/week.

Optimized build-up 2 (power) program for finger rehab returns (Returning to previous level). 2 sessions/week, 165 moves/week.

Optimized build-up 1 (pe) program for finger rehab returns (Returning to previous level). 2 sessions/week, 486 moves/week.

Optimized base training program for finger rehab returns (Returning to previous level). 2 sessions/week, 1086 moves/week.

Optimized performance program for lead endurance 6c-7as (6c-7a (pumping out) → 7a+ clean). 3 sessions/week, 311.5 moves/week.

Optimized transition program for lead endurance 6c-7as (6c-7a (pumping out) → 7a+ clean). 3 sessions/week, 311 moves/week.

Optimized build-up 2 (power) program for lead endurance 6c-7as (6c-7a (pumping out) → 7a+ clean). 3 sessions/week, 423 moves/week.

Optimized build-up 1 (pe) program for lead endurance 6c-7as (6c-7a (pumping out) → 7a+ clean). 3 sessions/week, 1324.5 moves/week.

Optimized base training program for lead endurance 6c-7as (6c-7a (pumping out) → 7a+ clean). 3 sessions/week, 1597.5 moves/week.

Optimized performance program for v6 plateau breakers (V6 (stuck) → V7-V8). 3 sessions/week, 288.5 moves/week.

Optimized transition program for v6 plateau breakers (V6 (stuck) → V7-V8). 3 sessions/week, 299.5 moves/week.

Optimized build-up 2 (power) program for v6 plateau breakers (V6 (stuck) → V7-V8). 3 sessions/week, 400 moves/week.

Optimized build-up 1 (pe) program for v6 plateau breakers (V6 (stuck) → V7-V8). 3 sessions/week, 1533.5 moves/week.

Optimized base training program for v6 plateau breakers (V6 (stuck) → V7-V8). 3 sessions/week, 1585 moves/week.

Optimized performance program for advanced route climbers (5.12b-5.13a). 3 sessions/week, 400 moves/week.

Optimized transition program for advanced route climbers (5.12b-5.13a). 3 sessions/week, 510.5 moves/week.

Optimized build-up 2 (power) program for advanced route climbers (5.12b-5.13a). 3 sessions/week, 397.5 moves/week.

Optimized build-up 1 (pe) program for advanced route climbers (5.12b-5.13a). 3 sessions/week, 1406.5 moves/week.

Optimized base training program for advanced route climbers (5.12b-5.13a). 3 sessions/week, 1799.5 moves/week.

Optimized build-up 2 (power) program for advanced boulderers (V7-V9). 3 sessions/week, 411.5 moves/week.

Optimized build-up 1 (pe) program for advanced boulderers (V7-V9). 3 sessions/week, 1584.5 moves/week.

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

Optimized transition program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d). 3 sessions/week, 231 moves/week.

Optimized build-up 2 (power) program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d). 3 sessions/week, 333 moves/week.

Optimized build-up 1 (pe) program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d). 3 sessions/week, 1075 moves/week.

Optimized base training program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d). 3 sessions/week, 1288.5 moves/week.

Optimized performance program for intermediate route climbers (5.11a-5.12a). 3 sessions/week, 250.5 moves/week.

Optimized transition program for intermediate route climbers (5.11a-5.12a). 3 sessions/week, 237 moves/week.

Optimized build-up 2 (power) program for intermediate route climbers (5.11a-5.12a). 3 sessions/week, 329 moves/week.

Optimized build-up 1 (pe) program for intermediate route climbers (5.11a-5.12a). 3 sessions/week, 1115.5 moves/week.

Optimized performance program for intermediate boulderers (V4-V6). 3 sessions/week, 252.5 moves/week.

Optimized transition program for intermediate boulderers (V4-V6). 3 sessions/week, 237 moves/week.

Optimized build-up 2 (power) program for intermediate boulderers (V4-V6). 3 sessions/week, 326.5 moves/week.

Optimized build-up 1 (pe) program for intermediate boulderers (V4-V6). 3 sessions/week, 1103 moves/week.

Optimized performance program for beginner route climbers (5.9-5.10c). 2 sessions/week, 150 moves/week.

Optimized transition program for beginner route climbers (5.9-5.10c). 2 sessions/week, 150 moves/week.

Optimized build-up 2 (power) program for beginner route climbers (5.9-5.10c). 2 sessions/week, 150 moves/week.

Optimized build-up 1 (pe) program for beginner route climbers (5.9-5.10c). 2 sessions/week, 380 moves/week.

Optimized base training program for beginner route climbers (5.9-5.10c). 2 sessions/week, 680 moves/week.

Optimized build-up 2 (power) program for beginner boulderers (V1-V3). 2 sessions/week, 150 moves/week.

Optimized build-up 1 (pe) program for beginner boulderers (V1-V3). 2 sessions/week, 380 moves/week.

Maximum power and strength development for advanced sport climbers (7a-8a). 3 sessions/week with high-intensity, low-volume work and complete recovery.

Power-endurance development for sport climbers (6c-7b). 3 sessions/week focusing on interval training and capacity building.

Comprehensive transition program for climbers moving from gym to outdoor limestone sport routes (6b+-7b). Covers technical skills, mental preparation, and location-specific beta.

Power-Endurance for advanced climbers (V7-V9). 3x per week, high-intensity PE work.

Performance phase for advanced climbers (V7-V9). 2-3x per week, peak sending phase.

Base Training for advanced climbers (V7-V9). 3x per week, aerobic foundation for hard training.

Base Training for intermediate sport climbers (5.11a-5.12a). 3x per week, endurance focus.

Transition phase for advanced climbers (V7-V9). 2x per week, active recovery.

Maximum power for advanced climbers (V7-V9). 3x per week, limit strength and power focus.

Performance phase for beginners (V1-V3). 2x per week, peak performance with reduced volume.

Transition phase for beginners (V1-V3). 2x per week, active recovery and preparation.

Power-Endurance for intermediate climbers (V4-V6). 3x per week, capacity and anaerobic work.

Base Training for intermediate climbers (V4-V6). 3x per week, building aerobic capacity.

Maximum power program for intermediate climbers (V4-V6). 3x per week with focus on strength and neural adaptation.

Base Training program for beginners (V1-V3). 2x per week, optimized with genetic algorithms for maximum effectiveness.

Power-Endurance program for beginners (V1-V3). 2x per week, focused on capacity building.

Push your absolute limits through maximum-effort boulder attempts

Build aerobic capacity and forearm endurance through continuous climbing

Build explosive power through high-intensity boulder circuits

Develop finger power endurance for sustained hard climbing

Build maximum finger strength with evidence-based max hang training