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, 333 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: 333 moves Fitness Score: 1258.9/100

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

•
"Goblin Mode" vs Technical Climbing
1+ mentions
•
Falling/Fear Management
1+ mentions
•
Hangboard/Finger Training
1+ mentions
•
Body Type Beta
1+ mentions
•
Drop Knee Technique
1+ mentions
•
Training Program Effectiveness
1+ mentions

Success Stories

Real results from climbers in the community

Program: "Goblin Mode" + Technical Cleanup

Result:

⏱️

Program: Weight Loss + Bouldering

Result:

⏱️

Common Questions

Questions the community is asking about this topic

**"How do I commit to dynamic moves when I keep hesitating?"** - Multiple users struggling with dyno commitment
**"Should I start bouldering while overweight (25-30kg above normal)?"** - Safety and effectiveness concerns
**"How do I recover mentally from unexpected falls?"** - Fear management after traumatic falls
**"What's proper warm-up protocol for fingers and shoulders?"** - Injury prevention focus
**How often can I train fingers safely?** - Multiple users asking about frequency for hangboarding/block lifts without injury

Pain Points & Problems

Challenges climbers are facing

•
Fear after falls
low frequency
•
Height disadvantage
low frequency
•
Finger/shoulder injuries
low frequency
•
Beta reading vs instinct
low frequency
•
Overuse injuries from ramping volume too quickly - High frequency, multiple users struggling with load management
low frequency
•
Finger/pulley injuries - Recurring theme across multiple experience levels
low frequency

Program Mentions Summary

How the community feels about related programs

Max hangs/Block lifts

Mostly positive for finger strength gains, concerns about injury risk

positive

8+ mentions

4x4s/Power endurance

Positive for endurance but questions about optimal implementation

positive

6+ mentions

Board climbing (MB/TB2/Kilter)

Very positive for strength/power, some concerns about movement variety

positive

10+ mentions

ARC training/Capillarization

Mixed sentiment, questions about effectiveness vs alternatives

mixed

4+ mentions

Spray wall training

Positive for technique and variety

positive

5+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

💡Technique vs Power Balance: Many climbers struggle with when to use strength vs technique. Program should help identify personal climbing style and when each approach is appropriate.
💡Mental Training Critical: Fear management and fall confidence are major limiters. Include progressive exposure therapy protocols and mental preparation techniques.
💡Body Type Adaptation: Height and build significantly affect beta choice. Develop adaptive beta suggestions based on user physical characteristics.
💡Injury Prevention Focus: Warm-up and finger care are top priorities. Emphasize proper preparation protocols over pure performance training.
💡Community Learning: Users value seeing different approaches to the same problem. Foster beta sharing and alternative solution discovery.
💡Progressive Difficulty: Many users need help bridging between "can do with poor technique" and "proper execution" - create programs that address this gap.

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