Intermediate Boulderer - Build-up 1 (PE)

Optimized build-up 1 (pe) program for intermediate boulderers (V4-V6). 3 sessions/week, 1103 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: 1103 moves Fitness Score: 1919.0/100

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

  • •
    Board Climbing Safety
    1+ mentions
  • •
    Céüse Trip Preparation
    1+ mentions
  • •
    Power Endurance Training
    1+ mentions
  • •
    Finger Strength Protocols
    1+ mentions
  • •
    Competition Preparation
    1+ mentions
  • •
    Finger Strength Training
    1+ mentions

Success Stories

Real results from climbers in the community

Program: Board climbing + finger training
Result: V4 to links on V4+4 grades higher
⏱️ Training trip
• User attributing success to board climbing phase
Program: Max hangs
Result: V13 breakthrough after plateau
⏱️ Ongoing
• User finally broke through V13 barrier
Program: Flexibility training
Result: Near side splits achievement
⏱️ 1 year
• 10 minutes daily routine, dramatic improvement

Common Questions

Questions the community is asking about this topic

  1. **How steep should my board be for my grade?**
  2. **What's the optimal training frequency for boards?**
  3. **How do I train endurance in a bouldering gym?**
  4. **When should youth climbers start hangboarding?**
  5. **How do I prepare for specific crags in short timeframes?**

Pain Points & Problems

Challenges climbers are facing

  • •
    Board climbing injuries
    low frequency
  • •
    Skin management during endurance training
    low frequency
  • •
    Grade inconsistency
    low frequency
  • •
    Limited coaching access
    low frequency
  • •
    Expensive youth programs
    low frequency
  • •
    Approach hiking fatigue
    low frequency

Program Mentions Summary

How the community feels about related programs

Max Hangs
positive sentiment, clear strength gains reported
positive
4+ mentions
CF Repeaters
positive but with skin/friction concerns
positive
3+ mentions
4x4s
highly positive for power endurance gains
positive
6+ mentions
Board Climbing
positive results but high injury concerns
positive
8+ mentions
Tindeq Training
extremely positive, "irreplaceable" described
positive
3+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

  • 💡Safety-first messaging needed: Users are aware board climbing is "playing with fire" - emphasize injury prevention protocols
  • 💡Short-term training is popular: Many users have 6-8 week trip deadlines, power endurance shows fastest gains
  • 💡Volume management is critical: 12+ hours/week causing burnout, 3-4 sessions more sustainable
  • 💡Endurance training adaptations needed: Gym access limitations driving creative hangboard endurance protocols
  • 💡Youth market underserved: Competition climbers seeking structured guidance without expensive coaching
  • 💡Grade-specific recommendations crucial: 50° boards unusable for V5-6 climbers, need angle-adjusted programming
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