ARC Training for Aerobic Endurance

Build aerobic capacity and forearm endurance through continuous climbing

At a Glance

Time per Session
60-90 min/session
Frequency
2-4x per week
Equipment
Gym only
Prerequisites
Basic climbing movement
7.8
Moderate Effectiveness
Average of all training programs

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

Focus Areas:
aerobic endurance
recovery
base fitness

Program Overview

Aerobic Restoration and Capillarity (ARC) training develops the foundation of climbing fitness. Through extended periods of easy climbing (20-45 minutes), you build the capillary density and aerobic capacity needed for recovery between hard efforts and sustained climbing performance.

Essential for sport climbers and an often-overlooked component of boulder training, ARC work builds the endurance base that supports all other training.

What You'll Get

  • ✓6-12 weeks 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 aerobic endurance
  • • Can train 2-4x per week
  • • Committed to a 6-12 weeks 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 Training
    4+ mentions
  • •
    Competition Preparation
    2+ mentions
  • •
    Finger Training Protocols
    2+ mentions
  • •
    Forearm Endurance Issues
    2+ mentions
  • •
    Grade Progression Focus
    1+ mentions
  • •
    Project Dedication
    1+ mentions

Success Stories

Real results from climbers in the community

Program: Long-term project work
Result: First 5.14a send (Funky Dunky)
⏱️ 2+ years, 250+ tie-ins
• Grade breakthrough achievement
Program: Consistent bouldering practice
Result: First batman hang achievement
⏱️ 4 months
• New climber milestone
Program: Campus board training
Result: User reports enjoying campusing for fun/strength
⏱️ Not specified
• Training enjoyment over strict programming

Common Questions

Questions the community is asking about this topic

  1. **Training during injury recovery**: "Anyone else go through surgery and came back stronger?" - shoulder labrum repair context
  2. **Campus board usage**: "Does anyone else use the campus board for fun?" - seeking validation for non-structured training
  3. **Session length optimization**: Quality vs quantity climbing approaches - 2.5-4 hour focused sessions vs all-day climbing
  4. **Indoor gym etiquette**: "Do people brush holds at your indoor gym?" - training environment practices
  5. **Hangboard endurance protocols**: "What's the best simple hangboard routine for general endurance?" - climber seeking alternatives to crowded gym training

Pain Points & Problems

Challenges climbers are facing

  • •
    Plateau frustration
    medium frequency
  • •
    Injury-related training gaps
    low frequency
  • •
    Project burnout
    low frequency
  • •
    Training consistency
    low frequency
  • •
    Technique plateaus
    low frequency
  • •
    Gym overcrowding
    low frequency

Program Mentions Summary

How the community feels about related programs

Campus Board Training
positive/enjoyment sentiment
positive
2+ mentions
Project-based Training
mixed (success stories but burnout concerns)
mixed
3+ mentions
Focused Short Sessions
positive sentiment
positive
2+ mentions
Board Climbing (Kilter/Moonboard)
mostly positive for strength gains, concerns about injury risk
positive
8+ mentions
Max Hangs
positive sentiment, consistent strength gains reported
positive
4+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

  • 💡Project Management Tools: High demand for tracking long-term route attempts (250+ sessions indicates need for progress logging)
  • 💡Recovery Program Integration: Strong interest in post-injury return-to-climbing protocols and strength building during recovery
  • 💡Quality-focused Training Programs: Market gap for efficient, shorter-duration training sessions that maximize results
  • 💡Motivation Maintenance Systems: Need for tools to help climbers stay engaged during plateaus or extended project work
  • 💡Grade-specific Progression Paths: Clear interest in structured approaches to breakthrough to next grade levels (V4-V6, into 5.14+ territory)
  • 💡Safety-first messaging needed: Board climbing seen as high-risk/high-reward - users need clear safety protocols and progression guidelines
Data collected from 10,000+ Reddit discussions on r/climbharder, r/climbing, r/bouldering
💬COMMUNITY FEEDBACK

Real Climbers Say...

💡 Community Insights:

"Outdoor vs Indoor Training: Users noting significant differences in training transfer"

"Beginner-to-Intermediate Gap: Strong demand for structured training guidance for climbers in 6C-7A range who have basic equipment but need programming"

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