Advanced Boulderer - Build-up 1 (PE)

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

At a Glance

Time per Session
60-90 min/session
Frequency
3 sessions/week
Equipment
Gym only
Prerequisites
6+ months climbing experience
7.03
Moderate Effectiveness
Average of all training programs

Based on scientific research, community feedback, and proven results from climbers at your level.

Focus Areas:
power-endurance
capacity
interval-training
bouldering

Program Overview

Optimized Build-up 1 (PE) program for advanced boulderers (V7-V9)

Training for maximum power and maintaining high performance

This program has been generated using genetic algorithm optimization following Carlos V3 methodology. It provides a complete week of training (Week 1 of the 3+1 pattern) that you can repeat with volume adjustments:

  • Week 1: 80% volume (introduction)
  • Week 2: 100% volume (build)
  • Week 3: 110% volume (peak)
  • Week 4: 60% volume (deload)

Program Details

Training Frequency: 3 sessions/week Session Duration: 150 minutes Total Weekly Volume: 1641.5 moves Fitness Score: 1.0/100

Weekly Schedule

Monday

Rest day or light mobility work

Wednesday

Rest day or light mobility work

Saturday

Rest day or light mobility work

Training Focus

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

Key Principles

  • Follow CNS-demand ordering: HIGH → MEDIUM → LOW within each session
  • Maintain proper rest periods between sets and exercises
  • Adjust volume according to the 3+1 week pattern
  • Listen to your body and adjust if experiencing pain or excessive fatigue

Equipment Required

  • Indoor climbing wall
  • Hangboard/fingerboard (for finger strength exercises)
  • Timer
  • Training log

Generated using Carlos V3 methodology + Genetic Algorithm optimization

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-endurance
  • • 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

  • •
    Finger strength progression
    1+ mentions
  • •
    Board climbing integration
    1+ mentions
  • •
    Outdoor climbing preparation
    1+ mentions
  • •
    Beginner progression
    1+ mentions
  • •
    Recovery and injury prevention
    1+ mentions

Common Questions

Questions the community is asking about this topic

  1. **"How do I improve finger strength without getting injured?"** - New climbers seeking hangboard advice and injury prevention strategies
  2. **"Why can I climb harder in the gym than outdoors?"** - Understanding grade differences and rock climbing techniques
  3. **"Should I repeat climbs I've already sent?"** - Questions about training efficiency and skill development
  4. **"How do I progress past my current grade plateau?"** - Intermediate climbers seeking breakthrough strategies

Pain Points & Problems

Challenges climbers are facing

  • •
    Finger injuries and overuse - High frequency issue affecting climbers at all levels
    low frequency
  • •
    Gym to outdoor transition difficulties - Many struggle with real rock after gym-only training
    low frequency
  • •
    Grade anxiety and performance pressure - Mental barriers limiting climbing potential
    low frequency
  • •
    Training program confusion - Uncertainty about effective training approaches
    low frequency
  • •
    Equipment and gear decisions - Especially around shoes, chalk, and training tools
    low frequency

Program Mentions Summary

How the community feels about related programs

Moonboard/Kilter Board Training
Mixed sentiment (challenging but effective)
mixed
25+ mentions
Hangboard Protocols
Positive for experienced climbers, cautionary for beginners
positive
15+ mentions
Volume Training
Positive sentiment, especially for technique development
positive
20+ mentions
Outdoor Projecting
Very positive sentiment, high engagement
positive
30+ mentions
Technique Drills
Positive sentiment, recommended for all levels
positive
18+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

  • 💡Create beginner-friendly hangboard progressions - High demand for safe finger strength training
  • 💡Develop outdoor transition programs - Major need for gym-to-rock climbing guidance
  • 💡Focus on technique fundamentals - Repeated emphasis on movement quality over grade chasing
  • 💡Address mental training - Significant interest in performance psychology and fear management
  • 💡Board climbing appeals to strength-focused climbers but may not suit technique-focused individuals
  • 💡Volume training resonates with climbers seeking sustainable improvement over quick grade gains
Data collected from 10,000+ Reddit discussions on r/climbharder, r/climbing, r/bouldering
💬COMMUNITY FEEDBACK

Real Climbers Say...

💡 Community Insights:

"Beginner-friendly content needed: Heavy demand for etiquette guides and basic technique instruction, not just advanced training"

"Grade-specific programming needed: Clear distinction between beginner (V0-3), intermediate (V4-7), and advanced (V8+) training needs"

Feedback collected from 10,000+ Reddit discussions on r/climbharder, r/climbing, r/bouldering