Intermediate Boulderer - Build-up 2 (Power)

Optimized build-up 2 (power) program for intermediate boulderers (V4-V6). 3 sessions/week, 331.5 moves/week.

At a Glance

Time per Session
60-90 min/session
Frequency
3 sessions/week
Equipment
Gym only
Prerequisites
6+ months climbing experience
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 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: 331.5 moves Fitness Score: 1242.2/100

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

  • •
    Board Climbing Humbling
    1+ mentions
  • •
    Body Tension & Core
    1+ mentions
  • •
    Footwork Precision
    1+ mentions
  • •
    Dynamic Movement
    1+ mentions
  • •
    Mental Recovery
    1+ mentions
  • •
    Outdoor vs Indoor Grades
    1+ mentions

Success Stories

Real results from climbers in the community

Program: General consistency (2-3x/week)
Result: V3 to V4 progression
📈 V3 to V4
⏱️ 2 months
• Beginner focusing on footwork drills
Program: Board climbing (Kilter 40°)
Result: Improved body tension
⏱️ 6-8 sessions
• Intermediate climber addressing weaknesses
Program: Post-injury rehabilitation
Result: Climbing stronger than pre-cancer
⏱️ 7 months
• Returning after chemotherapy

Common Questions

Questions the community is asking about this topic

  1. **"How long should I rest between boulder attempts?"** - Many asking about 2min rests, learning 5-10min is often better
  2. **"Should I repeat climbs I've already sent?"** - Debate between perfecting technique vs. pushing grades
  3. **"Is it cheating to use wall bolt holes?"** - New climbers confused about what holds are legal
  4. **"How do I improve grip endurance?"** - 45min sessions ending due to finger pump
  5. **"What's normal progression speed?"** - Comparing personal progress to others/videos

Pain Points & Problems

Challenges climbers are facing

  • •
    Board climbing reality check - Gym V5 climbers struggling with board V3s (high frequency/severity)
    low frequency
  • •
    Falling anxiety - Fear after unexpected falls affecting commitment (moderate frequency/high severity)
    low frequency
  • •
    Footwork dependence - Over-relying on arms, cutting feet unnecessarily (very high frequency/low severity)
    low frequency
  • •
    Grade confusion - Outdoor grades feeling much harder than gym grades (high frequency/moderate severity)
    low frequency
  • •
    Finger strength plateau - Tendons developing slower than muscles (moderate frequency/moderate severity)
    low frequency
  • •
    Grade confusion and soft gyms
    low frequency

Program Mentions Summary

How the community feels about related programs

Board Climbing (Kilter/Moonboard/Tension)
Mixed sentiment (humbling but effective)
mixed
15+ mentions
Hangboard Training
Positive for finger strength development
positive
5+ mentions
Youth Coaching Programs
Positive, seeking structured lesson plans
positive
3+ mentions
ARC/Volume Training
Positive for technique refinement
positive
2+ mentions
Max Hangs
Mostly positive sentiment, credited with injury prevention and strength gains
positive
8+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

  • 💡Grade Reality Check Needed: Board climbing consistently exposes gym grade inflation - users climbing V4-V5 in gym struggle with V2-V3 on boards. This suggests need for realistic progression tracking.
  • 💡Social Learning Gap: Multiple posts about gym etiquette and making friends indicate need for community-building features and beginner guidance on climbing culture.
  • 💡Outdoor Preparation Deficit: Indoor climbers lack specific outdoor preparation knowledge - opportunity for location-specific training programs and rock type preparation.
  • 💡Technique Over Strength Focus: Repeated emphasis on footwork, body positioning, and movement quality over pure strength training - validates technique-focused program recommendations.
  • 💡Injury Prevention Priority: Multiple mentions of finger injuries and overuse from boards/intensive training - safety-first approach needed in program recommendations.
  • 💡Beginner Retention Critical: Several posts about slow progress and discouragement after months of training - need for realistic expectation setting and celebration of small wins.
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