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, 1075 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: 1075 moves Fitness Score: 1891.5/100

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

  • •
    Fall Recovery & Mental Training
    1+ mentions
  • •
    Weight Management in Climbing
    1+ mentions
  • •
    Dynamic Movement Training
    1+ mentions
  • •
    Body Type Adaptations
    1+ mentions
  • •
    Route Setting Analysis
    1+ mentions
  • •
    Pulley Injury Prevention
    1+ mentions

Success Stories

Real results from climbers in the community

Program: Started at 280 lbs with consistent climbing
Result: Lost ~100 lbs, significant grade improvement
⏱️ Multiple years
• "Training weight" approach with gradual progression
Program: Overweight climbing with focus on technique
Result: 30kg weight loss while maintaining climbing performance
⏱️ Ongoing
• Used climbing as primary weight loss motivation
Program: Weighted climbing training
Result: Massive strength gains when weight reduced
⏱️ Not specified
• Building strength at higher weight pays dividends later

Common Questions

Questions the community is asking about this topic

  1. **How do I regain confidence after a bad fall?** - Multiple users seeking advice on mental recovery after injury/trauma
  2. **Can I start bouldering while overweight?** - Repeated question about weight barriers to entry
  3. **How do I commit to dynamic moves?** - Fear of dynos and building commitment to throwing sequences
  4. **What beta works for my body type?** - Height/reach adaptation strategies
  5. **How should I warm up properly?** - Extensive discussion on pre-climbing routines

Pain Points & Problems

Challenges climbers are facing

  • •
    Fall anxiety and confidence loss (HIGH frequency) - Major barrier after injuries
    low frequency
  • •
    Weight-related climbing limitations (MEDIUM frequency) - Concerns about starting while overweight
    low frequency
  • •
    Dynamic movement commitment (MEDIUM frequency) - Mental blocks on powerful moves
    low frequency
  • •
    Body type limitations (MEDIUM frequency) - Height/reach disadvantages
    low frequency
  • •
    Proper falling technique (HIGH severity) - Safety concerns, especially for heavier climbers
    low frequency
  • •
    Recurring pulley injuries (High frequency/severity) - Multiple detailed posts about chronic A2/A4 issues, especially among taller/heavier climbers
    low frequency

Program Mentions Summary

How the community feels about related programs

Max Hangs
Mostly positive sentiment, credited with eliminating injuries when done progressively
positive
4+ mentions
Dave Macleod Routine
Neutral/curious sentiment, users seeking feedback on the protocol
neutral
2+ mentions
No-hangs/Emil Protocol
Mixed sentiment, some criticism of warmup effectiveness
mixed
3+ mentions
Lattice Assessment
Neutral sentiment, users finding it confirms known weaknesses
neutral
2+ mentions
Moonboard/Tension Board
Positive sentiment for technique development under pressure
positive
3+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

  • 💡Create weight-inclusive content: Large demand for guidance on climbing while overweight with safety considerations
  • 💡Develop fall confidence programs: Significant need for structured approaches to regaining confidence after falls/injuries
  • 💡Body type specific beta libraries: High value in showing alternative techniques for different heights/builds
  • 💡Dynamic movement progression: Need for structured commitment building for power moves
  • 💡Safety-first messaging: Strong community emphasis on proper falling technique and injury prevention
  • 💡Inclusive community building: Evidence that climbing community is supportive of all body types when safety is prioritized
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