Intermediate Mixed Climber - Build-up 1 (PE)

Optimized build-up 1 (pe) program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d). 3 sessions/week, 1012 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

Program Overview

Optimized Build-up 1 (PE) program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d)

Balanced training for both bouldering and route climbing

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: 1012 moves Fitness Score: 1827.0/100

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
1+ mentions
•
Partner training/belaying
1+ mentions
•
Skin care and recovery
1+ mentions
•
Training with limitations
1+ mentions
•
Equipment selection
1+ mentions
•
Pulley Injury Frequency
1+ mentions

Success Stories

Real results from climbers in the community

Program: V8-V9 Boulder Projects

Result: Multiple sends including Jizzsap Left at Smith Rock

⏱️ Extended sessions over weeks

• Climber working through technical movement and sloper difficulties

Program: Sport climbing progression

Result: 5.12b/c grade improvement

⏱️ One climbing season

• Trad climber expanding into sport climbing

Program: High-grade bouldering

Result: V17 sends (Shaolin and Return of the Sleepwalker)

⏱️ Single week

• Elite climber Zach Galla's breakthrough week

Common Questions

Questions the community is asking about this topic

**Skin healing and recovery**: "How long should skin take to heal?" and "Best practices for skin care?"
**Belaying safety with weight differences**: "How to use devices like Edelrid Ohm properly?"
**Training with injuries**: "How to maintain climbing fitness with wrist/finger limitations?"
**Equipment recommendations**: "What hangboard/shoes/gear for specific needs?"
**Grade progression strategies**: "How to advance from current grade to next level quickly?"

Pain Points & Problems

Challenges climbers are facing

•
Skin healing taking longer than expected (high frequency - multiple detailed questions)
low frequency
•
Weight difference belaying safety concerns (moderate frequency with technical confusion)
low frequency
•
Fear of falling limiting progression (recurring theme in training discussions)
low frequency
•
Finger/wrist injury management (persistent issue across experience levels)
low frequency
•
Finding climbing partners (ongoing social challenge mentioned multiple times)
low frequency
•
Recurring Pulley Injuries
low frequency

Program Mentions Summary

How the community feels about related programs

Hangboard Training

Mixed sentiment (positive for finger strength, concerns about injury)

positive

3+ mentions

Campus Board Training

Neutral (technique discussion)

neutral

1+ mentions

Max Hangs

Positive sentiment for strength gains

positive

2+ mentions

4x4s/Power Endurance

Neutral context

neutral

1+ mentions

Max Hangs

Mixed sentiment, strong effectiveness reports but injury concerns

mixed

15+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

💡Injury-specific training content needed: High demand for training modifications around finger, wrist, and skin injuries
💡Progressive finger strength programs: Strong interest in hangboard protocols and finger training progressions
💡Safety education content: Belaying technique with weight differences is a knowledge gap
💡Skin care protocols: Detailed healing timelines and care practices highly requested
💡Fear management training: Falling practice and mental training components needed
💡Equipment education: Specific gear selection guidance for different climbing styles and body types

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)"

"Body Weight Considerations: Taller/heavier climbers struggling more with finger injuries"

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