Intermediate Boulderer - Build-up 1 (PE)

Optimized build-up 1 (pe) program for intermediate boulderers (V4-V6). 3 sessions/week, 1027 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-endurance
capacity
interval-training
bouldering

Program Overview

Optimized Build-up 1 (PE) program for intermediate boulderers (V4-V6)

Developing power-endurance and working towards harder grades

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: 120 minutes Total Weekly Volume: 1027 moves Fitness Score: 1845.0/100

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 Training
    3+ mentions
  • •
    Forearm Endurance Issues
    1+ mentions
  • •
    Youth Training Structure
    1+ mentions
  • •
    Injury Management
    1+ mentions
  • •
    Technical Skills
    1+ mentions
  • •
    Abrahangs/Low-Intensity Finger Training
    1+ mentions

Success Stories

Real results from climbers in the community

Program: Local youth development (USAC comps)
Result:
⏱️
Program: Traditional climbing progression
Result:
⏱️
Program: Abrahangs + Tindeq finger training
Result: V4→V6 improvement in 8 weeks **Context**: 2-year climbing experience, systematic approach
📈 V4→V6
⏱️
• 2-year climbing experience, systematic approach

Common Questions

Questions the community is asking about this topic

  1. "How do I structure training as a young competitive climber without a coach?"
  2. "Is constant shoulder/elbow stiffness normal from regular climbing?"
  3. "What's causing my extremely poor forearm endurance compared to peers?"
  4. "How do I remember basic knots like bowlines for outdoor applications?"
  5. **"Should I hangboard at my level?"** - Multiple V5-V8 climbers asking about finger training timing and safety

Pain Points & Problems

Challenges climbers are facing

  • •
    Finger injury progression - Multiple users reporting gradual finger pain worsening (high concern)
    low frequency
  • •
    Forearm endurance limitations - Climbers hitting early fatigue compared to peers (moderate frequency)
    low frequency
  • •
    Lack of coaching/structure - Youth climbers without systematic training guidance (moderate concern)
    low frequency
  • •
    Recovery protocols - Uncertainty about managing climbing-related soreness (common issue)
    low frequency
  • •
    Inconsistent performance - High variance between good/bad climbing days (V2→V5 swings)
    low frequency
  • •
    Injury concerns with finger training - Particularly youth climbers and full crimp development
    low frequency

Program Mentions Summary

How the community feels about related programs

Hangboard Training
neutral/seeking guidance sentiment
neutral
2+ mentions
Volume/Technique Work
positive consideration for youth development
positive
1+ mentions
USAC Youth Competitions
positive progression context
positive
1+ mentions
Tindeq Protocols
Mixed sentiment (love the tool, confusion about specific protocols)
mixed
8+ mentions
Abrahangs
Positive sentiment, debate over loading percentages
positive
5+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

  • 💡Youth Development Gap: Strong demand for structured training programs for competitive youth climbers (V7-V8 level) who lack coaching access. This represents a significant opportunity for systematic training content.
  • 💡Injury Prevention Focus: Multiple users experiencing progressive finger injuries and endurance issues suggests high demand for preventive training protocols and early intervention guidance.
  • 💡Technical Skills Integration: Basic outdoor skills (knot tying, problem-solving) remain challenging for indoor-focused climbers transitioning outdoors, indicating need for practical skill-building content.
  • 💡Recovery and Longevity: Climbers across skill levels seeking guidance on managing training load and recovery, suggesting opportunity for sustainable training approaches that prevent burnout and injury.
  • 💡Ethics and Community Standards: Strong community emphasis on climbing ethics (weather conditions, environmental impact) indicates values-driven user base that would appreciate responsible training approaches.
  • 💡Grade-Specific Program Matching: V5-V8 climbers dominate discussions - this is the key demographic seeking structured training advice
Data collected from 10,000+ Reddit discussions on r/climbharder, r/climbing, r/bouldering
💬COMMUNITY FEEDBACK

Real Climbers Say...

💡 Community Insights:

"Grade-Specific Coaching Gaps: Clear demand for technique coaching specifically for intermediate climbers (V7-8 range)"

"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