Beginner Boulderer - Build-up 2 (Power)

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

At a Glance

Time per Session

60-90 min/session

Frequency

2 sessions/week

Equipment

Gym only

Prerequisites

Able to climb V1-V3

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 beginner boulderers (V1-V3)

New to structured training, focusing on building base endurance and movement quality

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: 2 sessions/week Session Duration: 90 minutes Total Weekly Volume: 150 moves Fitness Score: 1499.8/100

Weekly Schedule

Tuesday

Rest day or light mobility work

Friday

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 2 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

•
Beginner Progression
3+ mentions
•
Finger Strength Development
1+ mentions
•
Forearm Endurance Issues
1+ mentions
•
Injury Prevention
1+ mentions
•
Recovery & Soreness Management
1+ mentions
•
Youth Competition Training
1+ mentions

Success Stories

Real results from climbers in the community

Program: Unstructured projecting/volume training

Result: V7-V8 progression in 12 months

📈 V7-V8

⏱️ 1 year

• 16-year-old with natural athleticism, 3-5 days/week climbing

Program: Long-term route projecting

Result: First 5.14a (8b+) completion

⏱️ 2+ years, 250+ attempts

• Experienced climber breaking into new grade territory

Program: Long-term project work

Result: Completed Funky Dunky 14a

⏱️ 2+ years (250+ attempts)

• First of the grade for the climber

Common Questions

Questions the community is asking about this topic

**"How should I structure training as a young competitive climber?"** - Seeking balance between volume, technique, and strength work
**"Is my forearm pump normal or a medical issue?"** - Concerns about endurance limitations compared to peers
**"Should I take time off for finger pain or start hangboarding?"** - Injury prevention vs. strengthening confusion
**"How tight should climbing shoes be?"** - Basic fit and comfort questions from beginners
**Shoe fit for Morton's toe** - Climbers with longer second toe seeking equipment recommendations

Pain Points & Problems

Challenges climbers are facing

•
Body type limitations
medium frequency
•
Gym intimidation
medium frequency
•
Beta reading struggles
medium frequency
•
Rapid Progression Leading to Finger Issues
low frequency
•
Chronic Forearm Endurance Problems
low frequency
•
Post-Session Stiffness/Soreness
low frequency

Program Mentions Summary

How the community feels about related programs

Hangboarding

Mixed sentiment (curiosity about starting vs. injury concerns)

mixed

2+ mentions

Volume/Projecting

Positive sentiment for technique development

positive

3+ mentions

Campus Board

Positive sentiment ("pure fun")

positive

1+ mentions

Hangboarding

neutral/questioning sentiment (beginners asking if they should start)

neutral

2+ mentions

Volume/Technique Training

neutral (youth competitor seeking guidance)

neutral

1+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

💡Critical Gap: Young competitive climbers (V7-8 level) need structured training guidance but lack coaching access
💡Injury Prevention Focus: Strong demand for finger strengthening protocols and proper progression guidelines
💡Endurance Training Need: Multiple users struggling with forearm pump suggests ARC training/endurance protocols are underutilized
💡Beginner Education Opportunity: Basic questions about shoe fit, knot tying, and grade expectations show need for foundational content
💡Recovery Protocol Gap: Users accepting soreness as normal rather than implementing active recovery strategies
💡Success Story Validation: Long-term project completion (250+ attempts for 5.14a) shows dedication pays off, useful for motivation

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

💬COMMUNITY FEEDBACK

Real Climbers Say...

💡 Community Insights:

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

"Technique Over Strength: Strong community emphasis on movement quality and efficiency over raw power, especially for beginners and intermediates"

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