Intermediate Mixed Climber - Build-up 2 (Power)

Optimized build-up 2 (power) program for intermediate mixed climbers (V4-V5 / 5.11b-5.11d). 3 sessions/week, 328.5 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

Program Overview

Optimized Build-up 2 (Power) 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: 328.5 moves Fitness Score: 1253.3/100

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

  • •
    Hangboard Training
    1+ mentions
  • •
    Pulley Injury Prevention
    1+ mentions
  • •
    Movement/Technique Coaching
    1+ mentions
  • •
    Route Reading Skills
    1+ mentions
  • •
    Load Management
    1+ mentions
  • •
    Finger Strength Assessment
    1+ mentions

Success Stories

Real results from climbers in the community

Program: Dave Macleod hangboard routine
Result: Immediate crimp improvement and ability to flash previously impossible routes
⏱️ Few weeks
• 3 years climbing experience, consistent for 1.5 years
Program: Max hang hangboard protocol
Result: Eliminated recurring pulley injuries
⏱️ 1+ years
• Previously constant pulley injury cycle, built from 3x10s bodyweight to 90lbs added
Program: Structured load management with deload weeks
Result: Over 1 year injury-free with steady gains
⏱️ 1 year
• 175lb climber, previously constant injury cycle

Common Questions

Questions the community is asking about this topic

  1. "How often should I hangboard without getting injured?" - Multiple users asking about frequency and load management
  2. "Why do I keep getting pulley injuries despite proper warmup?" - Recurring question from intermediate climbers
  3. "Should I cut weight while training or focus on one at a time?" - Body composition vs performance balance
  4. "How much finger strength will I lose during extended breaks?" - Military/forced break concerns
  5. "Is 20mm edge training really the best, or should I train smaller edges?" - Training specificity questions

Pain Points & Problems

Challenges climbers are facing

  • •
    Recurring Pulley Injuries
    low frequency
  • •
    Technique Regression Under Pressure
    low frequency
  • •
    Persistent Finger Issues
    low frequency
  • •
    Load Management Confusion
    low frequency
  • •
    Finger Strength Plateaus
    low frequency

Program Mentions Summary

How the community feels about related programs

Max Hangs
Mostly positive sentiment, credited with injury prevention and strength gains
positive
8+ mentions
Dave Macleod Routine
Positive sentiment for beginners/intermediate
positive
2+ mentions
No-Hangs Protocol
Mixed sentiment, some questioning effectiveness for warmup
mixed
4+ mentions
Lattice Assessment
Neutral to positive, but questions about actionability
positive
3+ mentions
Emil Protocol
Negative sentiment, called "pretty bad"
negative
1+ mentions
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