Beginner Boulderer - Build-up 1 (PE)

Optimized build-up 1 (pe) program for beginner boulderers (V1-V3). 2 sessions/week, 380 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-endurance

capacity

interval-training

bouldering

Program Overview

Optimized Build-up 1 (PE) 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: 380 moves Fitness Score: 1880.0/100

Weekly Schedule

Tuesday

Rest day or light mobility work

Friday

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 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

•
Hangboard Training
2+ mentions
•
General Strength Building
2+ mentions
•
Injury Recovery & Prevention
1+ mentions
•
Alpine/Mountaineering Training
1+ mentions
•
Hangboard Selection
1+ mentions
•
Injury Recovery Training
1+ mentions

Success Stories

Real results from climbers in the community

Program: General climbing progression

Result:

⏱️

Program: Rope solo speed climbing

Result:

⏱️

Program: Connor Baty's endurance linkup training

Result:

⏱️

Common Questions

Questions the community is asking about this topic

**Equipment selection for beginners**: "Should I buy an 8.7mm rope or wait for a 9.8mm workhorse rope as my first rope?"
**Hangboard recommendations**: "Is the Metolius Prime Rib good or should I go with Beastmaker?"
**Pre-climbing strength training**: "What muscles should I build at the gym before I can start climbing regularly?"
**Bouldering etiquette**: "Do I need to pause at sit-starts or can I flow directly into the first move?"
**Hangboard selection for beginners** - "Is the Metolius Prime Rib any good? Or should I go with the standard Beastmaker?"

Pain Points & Problems

Challenges climbers are facing

•
Partner finding difficulties
medium frequency
•
Injury recovery timing
low frequency
•
Equipment decision paralysis
low frequency
•
Training access limitations
low frequency
•
Injuries limiting training
low frequency
•
Equipment confusion
low frequency

Program Mentions Summary

How the community feels about related programs

Hangboard Training

neutral/seeking information sentiment

neutral

2+ mentions

ARC/Endurance Training

positive (Training for New Alpinism reference)

positive

1+ mentions

General Gym Training

neutral/preparatory sentiment

neutral

1+ mentions

Rope Solo Training

highly positive outcomes

positive

1+ mentions

Hangboard Training

neutral/seeking advice sentiment

neutral

2+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

💡Injury prevention content is crucial: Multiple users are dealing with significant injuries requiring months of recovery - content around injury prevention and recovery protocols would be highly valuable
💡Equipment guidance for beginners: There's clear demand for structured advice on first equipment purchases, particularly ropes and training tools like hangboards
💡Partner-finding solutions needed: The community struggles with finding climbing partners, especially outside of bouldering - social features or partner-matching could address this pain point
💡Training progression pathways: Users show interest in structured training approaches (Steve House's book mentioned) but lack clear progression from gym training to outdoor climbing
💡Focus on adventure/linkup training: The success stories highlight interest in endurance challenges and multi-route linkups rather than just grade chasing - training programs for adventure climbing could be popular
💡Equipment Decision Support Needed: Many climbers struggle with first equipment purchases (ropes, hangboards, harnesses) - need guided recommendations based on climbing goals

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