Intermediate Route Climber - Build-up 2 (Power)

Optimized build-up 2 (power) program for intermediate route climbers (5.11a-5.12a). 3 sessions/week, 329 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

sport-climbing

route-climbing

Program Overview

Optimized Build-up 2 (Power) program for intermediate route climbers (5.11a-5.12a)

Building route-specific endurance and power-endurance capacity

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: 150 minutes Total Weekly Volume: 329 moves Fitness Score: 1252.9/100

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

•
Board Climbing Humbling Experiences
1+ mentions
•
Outdoor Trip Planning & Preparation
1+ mentions
•
Body Image in Bouldering
1+ mentions
•
Height Advantages in Competition
1+ mentions
•
Beginner Technique Fundamentals
1+ mentions
•
Finger strength concerns
1+ mentions

Success Stories

Real results from climbers in the community

Program: Austin Hoyt sending The Process (V15) and Adam Shahar sending Sleepwalker (V16)

Result:

⏱️

Program: Returning from injury at Ibex

Result:

⏱️

Program: One month bouldering progress comparison

Result:

⏱️

Common Questions

Questions the community is asking about this topic

**"Should I repeat climbs I've already sent?"** - Multiple discussions about whether to re-climb completed problems for technique refinement
**"How do I prepare for outdoor climbing without gym access?"** - Training advice for maintaining fitness when gym isn't available
**"Is using bolt holes in the wall cheating?"** - Clarification on what's acceptable for shorter climbers
**"How many tries is too many tries?"** - Project etiquette and when to move on from a problem
**"What's the difference between flash and top?"** - Basic terminology confusion

Pain Points & Problems

Challenges climbers are facing

•
Board Climbing Reality Check
low frequency
•
Body Image Concerns
low frequency
•
Outdoor Preparation Anxiety
low frequency
•
Height Disadvantages
low frequency
•
Injury Recovery Mental Blocks
low frequency
•
Finger injuries and pain (multiple mentions) - young climbers progressing too fast
low frequency

Program Mentions Summary

How the community feels about related programs

Projecting/Persistence Training

positive sentiment (breakthrough success stories)

positive

2+ mentions

Elite Training Protocols

neutral/analytical (discussion of V14+ training demands)

neutral

1+ mentions

Technical Skill Development

positive (hand jamming progression)

positive

1+ mentions

Max Hangs

Mostly positive sentiment, credited with injury prevention and strength gains

positive

8+ mentions

Dave Macleod Routine

Positive sentiment for beginners/intermediate

positive

2+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

💡Board climbing is the reality check: Multiple users discovering their gym grades don't translate to standardized boards - this is a major training opportunity
💡Outdoor preparation anxiety is real: Many indoor climbers need specific guidance for transitioning outside, especially for technique differences
💡Community support matters: Strong positive response to body image and confidence issues when community rallies around climbers
💡Injury comeback is mental: Physical recovery often complete before mental confidence returns - need specific comeback protocols
💡Height debate reveals deeper issues: Discussion about fairness in climbing reveals need for better understanding of different body types and route setting
💡Technique focus over grades: Multiple threads emphasizing that repeating easier climbs for technique refinement is valuable training

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