Advanced Boulderer - Build-up 2 (Power)

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

bouldering

Program Overview

Optimized Build-up 2 (Power) 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: 433 moves Fitness Score: 992.6/100

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

Maximizing power and strength through high-intensity, low-volume work with complete recovery. CNS adaptations are the priority.

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
• 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 Training Protocols
1+ mentions
•
Board Climbing Focus
1+ mentions
•
Plateau Breaking Strategies
1+ mentions
•
Endurance vs. Strength Balance
1+ mentions
•
Injury Prevention/Recovery
1+ mentions
•
Compression and Tension Training
1+ mentions

Success Stories

Real results from climbers in the community

Program: High volume climbing (33% increase)

Result:

⏱️

Program: Emil Abrahamsson no-hang routine

Result:

⏱️

Program: Max hangs protocol (140% BW on 20mm)

Result:

⏱️

Common Questions

Questions the community is asking about this topic

**"How much hangboarding volume is too much?"** - Multiple climbers experiencing finger overuse from combining board climbing + hangboard training
**"Should I train smaller edges or add more weight?"** - Debate between 10mm vs 20mm edge progression strategies
**"How to break V5/V8 plateau?"** - Consistent question about transitioning through intermediate grades
**"Why do I keep getting pulley injuries?"** - Recurring theme from stronger climbers struggling with injury prevention
**"How to structure sport climbing endurance training?"** - Confusion about ARC vs power endurance protocols

Pain Points & Problems

Challenges climbers are facing

•
Training App Disappointment
low frequency
•
Injury Frequency
low frequency
•
Board Climbing Barriers
low frequency
•
Technique vs Strength Gap
low frequency
•
Social isolation at higher grades - Strong climbers (V13+) reporting difficulty making friends and finding training partners
low frequency
•
Technique vs strength confusion - Climbers unsure if they need more finger strength or better tension/positioning
low frequency

Program Mentions Summary

How the community feels about related programs

Moonboard/Kilter Board Training

mostly positive for body tension and technique

positive

15+ mentions

Max Hangs Protocol

positive for strength gains but concerns about injury risk

positive

10+ mentions

Emil Abrahamsson No-Hangs

very positive for injury prevention/rehab

positive

8+ mentions

C4HP Block Pulls/Finger Curls

positive for finger health and recruitment

positive

6+ mentions

Lattice Training Plans

mixed to negative sentiment, especially new app

negative

5+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

💡Assessment-based programming is crucial - Users heavily criticize training plans that don't account for individual strengths/weaknesses
💡Injury prevention content is in high demand - Multiple detailed discussions about pulley rehab, load management, and sustainable training
💡Board climbing is becoming the preferred training method - Seen as more specific than traditional hangboarding for many climbers
💡Volume management is poorly understood - Many climbers struggle with balancing training load across multiple modalities
💡Technique integration under pressure is a major gap - Strong climbers reverting to "caveman mode" on limit attempts
💡Height/weight considerations matter - Taller, heavier climbers face different challenges and injury patterns

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