Intermediate Boulderer - Build-up 2 (Power)

Optimized build-up 2 (power) program for intermediate boulderers (V4-V6). 3 sessions/week, 326.5 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: 326.5 moves Fitness Score: 1250.4/100

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

  • •
    Competition Preparation
    3+ mentions
  • •
    Finger Strength Training
    2+ mentions
  • •
    Injury Prevention
    2+ mentions
  • •
    Finger Training Protocols
    2+ mentions
  • •
    Injury Management
    2+ mentions
  • •
    Board Climbing Effectiveness
    2+ mentions

Success Stories

Real results from climbers in the community

Program: High volume board climbing + moonboard sessions
Result:
⏱️
Program: 33% volume increase strategy
Result:
⏱️
Program: C4HP finger curls protocol
Result:
⏱️

Common Questions

Questions the community is asking about this topic

  1. **"How often should I train fingers vs. climb?"** - Multiple users struggling with balancing hangboard sessions with board climbing frequency
  2. **"What's causing my plateau at V5-8?"** - Consistent theme of climbers stuck in this range seeking training advice
  3. **"How to structure lead climbing sessions for 5.12 breakthrough?"** - Sport climbers wanting systematic endurance training
  4. **"When should I add antagonist training?"** - Questions about push/pull balance and injury prevention
  5. **How much board climbing is too much without getting injured?**

Pain Points & Problems

Challenges climbers are facing

  • •
    Overuse injuries from board climbing - High frequency of finger tweaks, skin issues, elbow problems from intensive training
    low frequency
  • •
    Inconsistent strength day-to-day - Climbers reporting dramatic performance swings between sessions
    low frequency
  • •
    Training vs. climbing time balance - Difficulty maintaining both structured training and fun climbing
    low frequency
  • •
    Plateau frustration at intermediate grades - Mental challenges when progress slows at V5-8/5.11-12 range
    low frequency
  • •
    Overuse injuries from board climbing (High frequency - multiple A2 pulley strains reported)
    low frequency
  • •
    Skin limitations preventing high volume training (Moderate frequency - especially with small edges)
    low frequency

Program Mentions Summary

How the community feels about related programs

Emil's No-Hang Routine
overwhelmingly positive for finger health and recovery
positive
15+ mentions
C4HP Finger Curls
positive for injury recovery and strength gains
positive
8+ mentions
Moonboard Training
mixed sentiment, highly effective but injury-prone
mixed
25+ mentions
Max Hangs (Lattice/Crimpd protocols)
positive for strength gains, concerns about progression
positive
12+ mentions
Lattice Training App
mostly negative, lacking personalization and assessment
negative
10+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

  • 💡Volume management is critical: Success stories consistently mention finding the right balance between training intensity and recovery
  • 💡Finger health protocols are essential: Emil's routine and C4HP methods are becoming standard for injury prevention
  • 💡Board climbing is highly effective but risky: Users see rapid gains but frequent overuse injuries
  • 💡Assessment-based training is highly valued: Users frustrated with cookie-cutter plans want personalized approaches
  • 💡Community validation matters: Climbers actively seek social proof and comparison for training decisions
  • 💡Board climbing is the dominant training trend but comes with high injury risk - users need injury prevention education alongside program recommendations
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